After 5 weeks of inactivity AND no booze I'm stepping things up as of tomorrow.

As of 00:00 - zero sugary crap (been my go to pick-me-up during this period of injury joy) shall pass these lips.

No coke to keep me awake due to tiredness from medication, no chocolate to cheer me up when I feel like I'll be an invalid forever and no whatever else I convince myself is ok due to me being a greedy fat useless git

Let's see how it goes.....

06-03-20 - 116.5kg
28-02-20 - 115.9kg
21-02-20 - 116.1kg
12-02-20 - 117kg
Beginning of year - ~118kg

Only a day into my new 'no sh1t' regime so not surprised it's gone up a bit this week.

New physio and new exercises which are spanking me and also been told I can start using an exercise bike so hopeful of more consistent expenditure of calories too, which should help.

How's about everyone else, good weeks all round I hope???

28.2.20: 84.3kg
06.2.20: 82.6kg

Boom! Huge drop. Maybe not totally accurate but it’s consistent with the weigh ins I’ve been doing mid week.

Introduced 2x 16hr fasts this week, only eating between 10am and 6pm, not as hideous as you think. Also spent a day working in a COVID 19 testing pod which in itself was a pretty effective appetite suppressant!

Richard G wrote: ↑Wed Mar 04, 2020 3:25 pm

redefined_cycles wrote: ↑Wed Mar 04, 2020 3:11 pm

Richard G wrote: ↑Wed Mar 04, 2020 11:39 am Sigh... I'm sick and I've lost massive (scary) amount of weight this week, which of course will have set back my hip recovery on top of everything else. FFS.

Sorry to hear it man. (My standard answer to everything) have you had lots of honey like Winnie the Poo

That would make me sick on top of everything else! Can't stand the stuff.

I will be making up for it next week in Mexico with lifegiving tacos and mezcal.

Well, until I eat something bad and remove the remaining meat from my bones.

Rich... they say there's a honey for everyone ... I think Acacia would do the trick for your tastebuds (does for my lityle un and he's similar to you and can't take all't'uthers

21.02 - 79.1 kg
02.03 - 79.5 kg
06.03- 78.4 kg

Here's hoping that it's the 2nd March thats the aberration and not todays!

Need to get a better startegy in place now, thinking along the lines of a combo of Gairy and Lune Ranger's ideas so thanks for mentioning that guys. That and a bit more portion control I'm hoping will do the trick. I like having a nice varied well balanced diet too much to give up some of the food that I like, so think these ideas above might work. Strangely this last week (and out of knowhere) I've had cravings for Scotch Pie, Beans and chips go figure.

21/02 73.1
29/02 72.6
06/03 72.7

Considering just how bad this weeks been, that was a pleasant surprise.

Last Friday 85.7kg
This Friday 6/3/2020 84.7kg

Have started using my calorie counter app thingy which helps loads and means I've cut out the 3 compulsory hash browns at breakky at work canteen

14/02/20 - 70.5kg
----------------
28/02/20 - 68.0kg (-0.7kg)
06/03/20 - 66.9kg (-1.1kg)

Still sick, and that'll be another bunch of muscle gone. :(

lune ranger wrote: ↑Fri Mar 06, 2020 8:24 am Introduced 2x 16hr fasts this week, only eating between 10am and 6pm, not as hideous as you think.

I do between 16/8 and 20/4 every day. Surprising how quickly you get used to it.

Only time I don't do it is if I'm on holiday, but then I expect to gain a ton of weight then anyway.

Richard G wrote: ↑Fri Mar 06, 2020 11:15 am

lune ranger wrote: ↑Fri Mar 06, 2020 8:24 am Introduced 2x 16hr fasts this week, only eating between 10am and 6pm, not as hideous as you think.

I do between 16/8 and 20/4 every day. Surprising how quickly you get used to it.

Only time I don't do it is if I'm on holiday, but then I expect to gain a ton of weight then anyway.

I do 16/8, with my window being 12:00 to 20:00 normally. I've found it's not very compatible with going for long cycles early in the morning though, so I've had to get a bit more flexible. How does everyone else cope with the intermittent fasting and cycling...?

I took part in a study quite some time ago, but I barely got on due to my then weight being almost or on the cut off, I done it as part as an experiment for someone in a local University.

Rather than counting calories, the students work was based around an app they developed, which was way better than the one I can reccomend as the app is no longer live.

SeeHowYouEat is a great way of a non caloric food logging, writing calorie intake down doesn't work for me but this does. You set your reminder for your food times and then take a picture to log your meal.

The student who gave 1/2 of their volunteers a calorie counting diet and were asked to write it down surprisingly didn't lose as much weight as the people with the app.

Maybe try it yourself, it is a great tool. Forgetting about that mars bar etc later in the day is easy... Unless you're shown all your food as the day progresses helping you make different choices.

K1100T wrote: ↑Fri Mar 06, 2020 1:05 pm I do 16/8, with my window being 12:00 to 20:00 normally. I've found it's not very compatible with going for long cycles early in the morning though, so I've had to get a bit more flexible. How does everyone else cope with the intermittent fasting and cycling...?

Eventually your body adjusts. You become far better at getting your energy from fat rather than sugar. I've done a 12 hour ride fasted...

...however, you definitely wont be able to do particularly hilly routes. There's a limit to just how fast you can metabolise fat (even when you've been doing it for ages), so you need to keep your heart rate out of the higher zones.

Richard G wrote: ↑Fri Mar 06, 2020 1:52 pm Eventually your body adjusts. You become far better at getting your energy from fat rather than sugar. I've done a 12 hour ride fasted...

...however, you definitely wont be able to do particularly hilly routes. There's a limit to just how fast you can metabolise fat (even when you've been doing it for ages), so you need to keep your heart rate out of the higher zones.

I've been doing the IF for a couple of years now, but I can only sustain about three hours of fasted effort before everything goes pear shaoed. Doesn't matter if it's a swim, or a cycle, three hours and I've had it. I do appear to be coping with eating like a horse from early doors, on long ride days, and then going back to IF the next without issues though.

Cool, I've just downloaded the SeeHowYouEat app as calorie counting has never really worked for me but seeing a nice disgusting greatest hits of all the crap I've stuffed in my face just might

I've toyed with intermittent fasting before but only really tippy-toed around the idea if I'm honest.

Is 16/8 an accepted norm for normal days or are there other ratios (and if so does anyone have intel on which to choose and why)?

Was also thinking of a day or two per week of absolutely nowt between one evening meal and the evening meal the next day.

Any opinions on this approach?

I've thought about doing some form of 16/8 but it wouldn't be easy fitting it into life. I'm often up 20 hours at a time while being quite sedentary which either leads to constant grazing or a 4th meal of the day. I came across the phrase 'skinny fat' the other day and I tick all the boxes.

gairym wrote: ↑Fri Mar 06, 2020 2:36 pm Is 16/8 an accepted norm for normal days or are there other ratios (and if so does anyone have intel on which to choose and why)?

Was also thinking of a day or two per week of absolutely nowt between one evening meal and the evening meal the next day.

Any opinions on this approach?

There's are loads, 5:2 (days), 16:8, 19:5, 20:4, or if you're up for it 23:1; one plate of food, one hour in which to eat it. Depends on what you're tying to achieve, in my case it wasn't so much weight loss, as it was not getting Type 2 diabetes like my Dad, or a heart attack like my Granddad. I was doing loads of bodyweight fitness when I got in to it, so was reading loads of stuff on Reddit -> https://www.reddit.com/r/intermittentfasting/wiki/index

My wife, on the other hand, likes the Dr Michael Mosley stuff, The Fast Diet (5:2) and The Fast 800. You might need to try a few for a month or so and see which one you get on with. Given you're idea, I'd look into the 5:2 first, as that's vaguely similar.

K1100T wrote: ↑Fri Mar 06, 2020 2:49 pmThere's are loads, 5:2 (days), 16:8, 19:5, 20:4, or if you're up for it 23:1; one plate of food, one hour in which to eat it. Depends on what you're tying to achieve, in my case it wasn't so much weight loss, as it was not getting Type 2 diabetes like my Dad, or a heart attack like my Granddad. I was doing loads of bodyweight fitness when I got in to it, so was reading loads of stuff on Reddit -> https://www.reddit.com/r/intermittentfasting/wiki/index

I'd like to lose weight, avoid type II diabetes like my Dad AND a heart attack like my Granddad

Will have a read but 5/2 sounds about right with 16/8 on the non-fasting days.

(Does that make sense? 5 days a week I'll only eat between 12-20:00 and then 2 days a week total fasting between evening meals)

Thanks!

gairym wrote: ↑Fri Mar 06, 2020 2:54 pm

K1100T wrote: ↑Fri Mar 06, 2020 2:49 pmThere's are loads, 5:2 (days), 16:8, 19:5, 20:4, or if you're up for it 23:1; one plate of food, one hour in which to eat it. Depends on what you're tying to achieve, in my case it wasn't so much weight loss, as it was not getting Type 2 diabetes like my Dad, or a heart attack like my Granddad. I was doing loads of bodyweight fitness when I got in to it, so was reading loads of stuff on Reddit -> https://www.reddit.com/r/intermittentfasting/wiki/index

I'd like to lose weight, avoid type II diabetes like my Dad AND a heart attack like my Granddad

Will have a read but 5/2 sounds about right with 16/8 on the non-fasting days.

(Does that make sense? 5 days a week I'll only eat between 12-20:00 and then 2 days a week total fasting between evening meals)

Thanks!

As I understand it, for weight loss, the intermittent part of intermittent fasting is key.
Richard G mentions that you adapt to it with time. All very well and good if you want the permanent affects of reduced insulin resistance etc For weight loss you don’t want to adapt too well as your losses will reduce as your metabolism changes.
Keep it intermittent to start with, keep your body guessing, and weight loss should in theory be maximised.
I’m just portion controlling and snack avoiding on normal days. Ensuring I only eat foods which are not calorie dense but rather high in water, fibre and protein. Zero added sugar and careful, pragmatic consumption of carbs. I’m still on full fat milk and butter - just sparingly.

14/02/20 104.20
21/02/20 104.70
28/02/20 104.60
06/03/20 103.80

Happy with that this week, its not a lot but it counts.

Had an NHS healthcheck / MOT today too - Failed, again

-2kg to 104, pretty pleased as very little exercise this week

numbers looking good, I forgot about intermittent fasting, will get back on it.

For what it's worth, I'd never describe it as any sort of silver bullet. It works well for me as I used to have massive problems snacking or eating crappy food late at night.

Given I now generally eat between say 6pm and 10pm I don't really give myself the chance to feck it up too badly.

13-03-20 - 116.5kg
06-03-20 - 116.5kg
28-02-20 - 115.9kg
21-02-20 - 116.1kg
12-02-20 - 117kg
Beginning of year - ~118kg

It would appear that whilst

gairym wrote: ↑Wed Mar 04, 2020 6:41 pmAs of 00:00 - zero sugary crap (been my go to pick-me-up during this period of injury joy) shall pass these lips.

No coke to keep me awake due to tiredness from medication, no chocolate to cheer me up when I feel like I'll be an invalid forever and no whatever else I convince myself is ok due to me being a greedy fat useless git

.....was a noble aim, the reality has not matched the claim.

Must do better.....

5.03.2020: 82.6kg
13.03.2020: 81.1kg

Another great week using the same measures as previously. Even managed it against the background of constant Covid-19 disaster planning at work.
Not sure i’ll Keep this up when i eventually get trapped at work for weeks but at least i’ve Made some good space to grow back into

29/02 72.6
06/03 72.7
13/03 72.2

Not much exercise but I’ve kept off the snacks

14/02/20 104.20
21/02/20 104.70
28/02/20 104.60
06/03/20 103.80
13/03/20 103.70

Rather have gone down, but didnt go up so thats ok.