BNA Losers Club

[TristanNewsome]

Good work all, I'm on this journey too. Have started trimming down from 110kg down to 103kg and heading in the right direction. I'm 178cm aim to get down to around 85kg to see how that's looking.

I've noticed at the moment it's been slow going as I'm putting on a lot of muscle in my legs. So whilst it's a bit disheartening looking at the number on the scale I know things are getting smaller regardless! I'll keep following along for some inspiration!!

[RobertL]

New lowest weight this morning, 91.0kg.

Social distancing and working from home must agree with me!

[RobertL]

Deleted - double post.

[RobertL]

New lowest weight this morning, 91.0kg.

Social distancing and working from home must agree with me!

89.5kg this morning. That's the first time that I've legitimately* weighed under 90kg in more than 20 years.

* I've had a few recent post-ride weigh-ins of less than 90kg, but they are artificially low due to a bit of dehydration.

[Nobody]

Congratulations. It took time and persistence, but you got there.

[RobertL]

Congratulations. It took time and persistence, but you got there.

Thanks - I am literally 3/4 of the man I was 5 years ago!

[Toolish]

A bit late to the party but I have been on the weight loss train this year, but have stalled a bit.

Jan 1 I was 102.6kg...'wanted' to lose weight
Jan 13 I was 103.6 decided to lose weight
April 24 got down to 92.4kg, lightest I have been in about 3 years and finally out of Obese range based on BMI.
Currently 93.3 and have lost a bit of motivation in the last week or so.

I lost by just watching what I eat a bit, less binging, no calorie counting or low carb etc. I am wondering if to go further I need a bit more structure.

I am 176cm tall, 38 y.o. so I think according to BMI I should be high 60's, I can only imagine how much easier running and riding would be at that weight.

I generally do 6-7 hours running and riding a week,plus a couple of weights sessions but food is my weakness. Mainly snacking, especially chocolate.

I have been thinking about going down the path of whenever I wan't chocolate having a chocolate protien shake instead. I know that will still be calories but might stop me going back and eating the whole block!

[RobertL]

A bit late to the party but I have been on the weight loss train this year, but have stalled a bit.

Jan 1 I was 102.6kg...'wanted' to lose weight
Jan 13 I was 103.6 decided to lose weight
April 24 got down to 92.4kg, lightest I have been in about 3 years and finally out of Obese range based on BMI.
Currently 93.3 and have lost a bit of motivation in the last week or so.

I lost by just watching what I eat a bit, less binging, no calorie counting or low carb etc. I am wondering if to go further I need a bit more structure.

I am 176cm tall, 38 y.o. so I think according to BMI I should be high 60's, I can only imagine how much easier running and riding would be at that weight.

I generally do 6-7 hours running and riding a week,plus a couple of weights sessions but food is my weakness. Mainly snacking, especially chocolate.

I have been thinking about going down the path of whenever I wan't chocolate having a chocolate protien shake instead. I know that will still be calories but might stop me going back and eating the whole block!

Good work!

[RobertL]

New lowest weight this morning, 91.0kg.

Social distancing and working from home must agree with me!

89.5kg this morning. That's the first time that I've legitimately* weighed under 90kg in more than 20 years.

* I've had a few recent post-ride weigh-ins of less than 90kg, but they are artificially low due to a bit of dehydration.

87.9kg this morning, with 89cm waist.

[Nobody]

87.9kg this morning, with 89cm waist.

Congratulations. That waist should be a WHtR of 0.470. Well into the 0.4 - 0.5 OK range.

[RobertL]

87.9kg this morning, with 89cm waist.

Congratulations. That waist should be a WHtR of 0.470. Well into the 0.4 - 0.5 OK range.

That's exactly right! Cheers, Nobody.

[RobertL]

87.9kg this morning, with 89cm waist.

Congratulations. That waist should be a WHtR of 0.470. Well into the 0.4 - 0.5 OK range.

That's exactly right! Cheers, Nobody.

86.9kg yesterday and today!

[Nobody]

Congratulations. Doing or eating differently?

[RobertL]

Congratulations. Doing or eating differently?

Anyone who has read my earlier posts on here knows that it's been a gradual process over some years. I went from being fat and lazy to dragging my bike out of the garage and starting commuting on it. It developed from there - buying a road bike, doing longer rides, doing group rides, joining a club and doing my first crit race, joining a team (end of last year), and then starting a proper training program (start of this year). During that time I probably started gradually eating more healthily too.

My weight had plateaued a bit earlier this year. I think that a combination of riding harder on my training program, and eating slightly better since working from home during the COVID shutdown is what has done it. I'm not quite as scientific as some of the things I see on the diet conversation on these forums, but I'm generally eating healthily. I was probably eating pretty well while I was working in the office, but might have had the odd unhealthy lunch or snack, which I've just stopped doing at home. That's probably cut out a few surplus calories without trying too hard.

Also, I'm definitely more in control of my portion sizes now. That's got to be a help.

[Toolish]

A bit late to the party but I have been on the weight loss train this year, but have stalled a bit.

Jan 1 I was 102.6kg...'wanted' to lose weight
Jan 13 I was 103.6 decided to lose weight
April 24 got down to 92.4kg, lightest I have been in about 3 years and finally out of Obese range based on BMI.
Currently 93.3 and have lost a bit of motivation in the last week or so.

I lost by just watching what I eat a bit, less binging, no calorie counting or low carb etc. I am wondering if to go further I need a bit more structure.

I am 176cm tall, 38 y.o. so I think according to BMI I should be high 60's, I can only imagine how much easier running and riding would be at that weight.

I generally do 6-7 hours running and riding a week,plus a couple of weights sessions but food is my weakness. Mainly snacking, especially chocolate.

I have been thinking about going down the path of whenever I wan't chocolate having a chocolate protien shake instead. I know that will still be calories but might stop me going back and eating the whole block!

Down to 90.0kg as of this morning. Need to eat more protein and less sugar I reckon.

[Nobody]

Also, I'm definitely more in control of my portion sizes now. That's got to be a help.

Thanks for the reply. Portion control, (or calorie restriction by another name) can work. I find taking a 17 hour break from eating is easier for me to do, but I've successfully used calorie restriction before. Having said that intermittent feeding isn't a cure-all and I can still eat too much within the window. Another option is to eat the same amount or more, but with a lower calorie density.

Need to eat more protein and less sugar I reckon.

I agree we all need to eat less sugar. None being preferable. Do you know how much protein you are consuming per day? I got about 73g today which is bordering on too much for me at a body weight 64 kg. The reason I ask is that most people on standard diets are often getting too much protein already. If the protein is animal source, then it usually comes with a higher percentage of fat. For most people on standard diets, more fat adds weight since it's easy for the body to convert ingested fat to body fat. The protein you don't use will be used as fuel and too much protein can load the kidneys.

[Toolish]

Also, I'm definitely more in control of my portion sizes now. That's got to be a help.

Thanks for the reply. Portion control, (or calorie restriction by another name) can work. I find taking a 17 hour break from eating is easier for me to do, but I've successfully used calorie restriction before. Having said that intermittent feeding isn't a cure-all and I can still eat too much within the window. Another option is to eat the same amount or more, but with a lower calorie density.

Need to eat more protein and less sugar I reckon.

I agree we all need to eat less sugar. None being preferable. Do you know how much protein you are consuming per day? I got about 73g today which is bordering on too much for me at a body weight 64 kg. The reason I ask is that most people on standard diets are often getting too much protein already. If the protein is animal source, then it usually comes with a higher percentage of fat. For most people on standard diets, more fat adds weight since it's easy for the body to convert ingested fat to body fat. The protein you don't use will be used as fuel and too much protein can load the kidneys.

My intake a couple of days ago was 314g of carbs (133g of sugar), 67g of fat, 73g of protein. Total of about 2000 calorories.

I am 175cm tall, 90kg, 39 y.o.

When you say it's easy for the body to convert ingested fat to body fat I thought that had been somewhat dispelled?

[Nobody]

My intake a couple of days ago was 314g of carbs (133g of sugar), 67g of fat, 73g of protein. Total of about 2000 calorories.

I am 175cm tall, 90kg, 39 y.o.

That is a macronutrient ratio of 58% carbs, 14% protein and 28% fat by calories. If you were eating whole foods I would say too few carbs, a little too much protein for endurance activities and way too much fat. The ideal is considered to be C80:P10:F10.

When you say it's easy for the body to convert ingested fat to body fat I thought that had been somewhat dispelled?

https://academic.oup.com/ajcn/article-a ... m=fulltext
According to the study, 5-10% of energy to convert (excess) ingested fat to body fat. 15-25% of energy to convert (excess) ingested carbs to body fat. If you eat both together - which is the norm - the body prefers to burn the carbs and store the fat. That's why chocolate, cakes, biscuits etc are on the fattening list (besides being highly processed, high in calorie density with addictive ingredients like sugar, salt, fat and dairy).

[g-boaf]

A bit late to the party but I have been on the weight loss train this year, but have stalled a bit.

Jan 1 I was 102.6kg...'wanted' to lose weight
Jan 13 I was 103.6 decided to lose weight
April 24 got down to 92.4kg, lightest I have been in about 3 years and finally out of Obese range based on BMI.
Currently 93.3 and have lost a bit of motivation in the last week or so.

I lost by just watching what I eat a bit, less binging, no calorie counting or low carb etc. I am wondering if to go further I need a bit more structure.

I am 176cm tall, 38 y.o. so I think according to BMI I should be high 60's, I can only imagine how much easier running and riding would be at that weight.

I generally do 6-7 hours running and riding a week,plus a couple of weights sessions but food is my weakness. Mainly snacking, especially chocolate.

I have been thinking about going down the path of whenever I wan't chocolate having a chocolate protien shake instead. I know that will still be calories but might stop me going back and eating the whole block!

Down to 90.0kg as of this morning. Need to eat more protein and less sugar I reckon.

Keep up the efforts - you’ll get there.

I was once 90kg+. It took time to get rid of that and get down to below 60kg. I’m same height as you and similar age.

Diet is important they all say, but it’s hard to avoid all the nice things. That’s why I’m at average 563km/week.

[Nobody]

History from Sept 2013:
Waist 90cm, WHtR 0.52
82 kg, BMI 27.7

Today:
Waist 74 cm, WHtR 0.43
60.8 kg, BMI 20.6

Maintenance goal ranges:- waist 73 - 75 cm; weight 60 - 63 kg...

31st Dec 2019:
Waist 75.5 cm, WHtR 0.44
61.2 kg, BMI 20.7

So that is about 6 years of weight maintenance and better health, primarily from a healthier diet.

Well I thought I'd post some weight loss here since I ended up spending the first half of the year slowly gaining weight. Although I wasn't taking much notice (which is one trap of many) I think I got up to about 65.5 kg, BMI 22.1. Anyway, I realised I was eating too many beans and grapes. I've since halved the beans and swapped out the grapes for potatoes and Granny Smith apples. Doing so changes my intake calorie density and macronutrient ratios. Since then I've been losing about 0.7 kg a week. Now 62.7 kg, BMI 21.2 as of this morning. I'll probably be more content to be a bit lighter, but I expect my weight loss to taper off somewhat from here.

[Nobody]

This morning 62.6 kg which is only 0.1 kg lower than last week.

[Nobody]

Today:
62.1 kg, BMI 21.0, or 0.5 kg loss.

So reached my initial goal of BMI 21. I did this by monitoring my daily energy intake and making sure I created a mild deficit of say 400 Cal most days. CK when he was on these forums was an advocate of this. It's a "can't miss" type of strategy, but it takes a bit of food tracking work to get right. One can use Cronometer for this. I use a spreadsheet, using data from food databases.

Eating a whole food, plant only diet and daily intermittent feeding for 16+ hours were not factors as I do them year round. Both when I'm gaining or losing weight. But I'm sure they would slow my weight gain.

I won't set a goal from here. I'll probably keep tracking my intake and try not to gain weight. But I find it difficult to stay at a stable weight. So that most likely means I'll be losing some more weight by next week's weigh in.

[RobertL]

86.4kg today. So another 0.5kg down.

[Nobody]

62.5 kg, BMI 21.1, 0.4 kg gain
Waist 75.5 cm, WHtR of 0.439

[Nobody]

25/7/20:
62.5 kg, BMI 21.1, 0.4 kg gain

Waist 75.5 cm, WHtR of 0.439

30/7/20
61.6 kg, BMI 20.8, loss of 0.9 kg

Waist 75.5 cm, WHtR of 0.439, same