Dieting : 18 months on and still going strong

I started my first diet blog around the month of July 2012 with the title : 2012 a bad year for biking. 2012 a great year for losing body fat and getting fitter

http://wp.me/pc5vi-sn

This was following changes from biking, biking and more biking to working out at the gym and still some biking

I then wrote another blog : 6 months later, 6 kilos less

http://wp.me/pc5vi-ui

We are now in the month of September 2013

This means that I’m about 18 months on since I decided to lose a little weight,

My weight is now fairly stable at the 75 kilos mark (was 82 kilos max January 2012), my body fat is around the 10% to 12% ( was 20%,), which means that I have lost more fat and gained more muscle, Note that 20% is  fairly normal for a guy of my height 1.77m & age 55

How : it’s quite easy, I am careful of what I eat, real foods, real cooking, little to none bought crap from the shops, better foods, ie : vegetables rather than pasta, potatoes, rice etc, whole bread and rice rather than white, porridge in the mornings rather than cereals, a little less booze, meat dishes with little or no sauce, nothing really difficult or complicated.

It’s sometime difficult to know what to eat and how much to consume so I’ve been using myfitnesspal for a while now, this is quite a good site and has a mobile version aplication, it really helps you keep an idea on the calories you consume, as sometimes when you check the amount of calories, fat, sugar, of certain foods it can be quite surprising.  http://www.myfitnesspal.com/fr/food/diary/minty95 here is a link showing you all that I eat,

I still do a lot of sport, the gym three to four times a week mostly working on keeping my muscles trim and in shape, and biking for the cardio / heart, once or twice a week, either on my singlespeed, road bike or my mountain bike.

All goes to show that with some will power anyone can lose weight and get fit, no stupid diets or fads, just clean and healthy eating.

Ok this means that you can rarely eat fatty foods, cakes, pies, chocolates, pizzas,  fizzy drinks, but the upside is that you feel so so much better not carrying those kilos and look so much better in nice fitting clothes rather having to hide under baggy clothes to hide all that fat.

I watch Secret Eaters on the TV and am astonished by the people on it who complain that they are fat but think that they eat correctly, while when you watch this program they are shoveling food into the mouths as is if the stomachs were just garbage bins or dumpster bin, no wonder they are fat and unhealthy.

Eat properly do some sport and shed those kilos, and you will feel and look so much better.

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6 months later, 6 kilos less

This is a follow-up to my previous blog : https://minty95.wordpress.com/2012/07/13/what-a-shitty-year-for-biking-what-a-good-year-for-becoming-fitter-and-losing-weight-and-fat/I started in the previous post March 2012, but it’s now to long, so I am adding this update in a new post beginning September 2012, 6 months on.

Most of the details can be read on this previous post, this is just an update with the facts since I visited my nutritionist yesterday the 4th September 2012, showing to all that weight can be easily lost, fat can be transformed into muscle and one can have a figure that looks nice in good clothes and that you don’t have look like a heavy weight dancer.

To be honest the title is a little deceiving as I’ve lost 5.7 kilos since March, replaced 2.1 kilos of it by muscle (that’s the gym) and 3.6 kilos off the scales, as but it didn’t ring quite right in the title so I cheated a little and round it off to 6 kilos … (though if I take into account my weight beginning January 2012, I was 80.2 kilos, making it 7.1 kilos in all)

I wanted to say that in being careful what you eat, not even following  a ‘named’ diet, no Weight Watchers, no Jenny Craig, no Dash diet, no raw food diet, just plain sensible eating you can lose weight.

Fresh foods, mostly organic when possible, home cooking (thanks to my wife), less booze, things like : little or rather no white bread, replacing it with wholemeal bread, no sauces made with full fat cream, more vegetables, no snacking or when I snack, its dried mixed nuts, rather than crisps, cheese at lunch and rarely in the evenings, no sodas, not even the ‘light’ ones, in fact I rarely eat ‘light’ foods as I belive that they are bad for you, I’d rather eat a normal yoghurt that a light one for instance. So many things that can be done ,without having the impression of not being allowed or going without.

What I have noticed is that after a while certain things that you do without even noticing, like eating a slice of bread with you meal, well now I not only rarely do it but I don’t even miss it, Rather than a pie or cake (before with cream) for dessert, replace it with a compote (stewed fruit) now I find this more natural and even better.

I still do not and do not believe in counting calories and therefore have no idea how many calories I take in, it’s obviously less than I need, as it’s the secret to losing weight. (input les than output)

Participating in a sport, and at least twice a week : As I said sensible and healthy eating and working out a little.

2012 : March to September

Weight

  • March 6th : I weighed 78,8 kilos : 12,28 stones.
  • September 4th 2012 I now weigh 75.2 kilos : 11,81 stones
  • A weight loss of 3.6 kilos : 7.9 pounds

Fat

  • March 6th : My weight mass was 15,8 kilos : 2.78 stones.
  • September 4th 2012, this is now only 10.1 kilos : 1.59 stones
  • A fat loss of 5.70 kilos : 12.56 pounds

Muscle

  • March 6th : My muscle weight was 63.0 kilos : 10,03 stones.
  • September 4th 2012, this is now 65.1 kilos : 10,25 stones
  • A muscle gain of 2.10 kilos : 4.6 pounds
  • The muscle gain is due to sport, there is no secret here, you need to get off your backside and run, bike, get to the gym : Just do something.

The perfect marriage : this is being sensible in what you are eating and doing a sport. The two together are like a perfect marriage.

Your health will be better, you will feel better, look better, not only do I physically feel and look better but also in ‘my head’ I feel better.

As Spock once said live long and prosperous (he just forgot to add eat well and do some sport)

I’ve added my weight and  body fat readings showing where  the weight loss and the fat loss has gone, proving that anyone can do this.

Date   March 6 September 4
Difference
Weight 78,8 75,2 -3,6 Kilos
BMI calcul standard 25,2 24,0
W (kg) / [H (m) x H (m)]
Scales, Tanita
Global
% body fat 20,0 13,4 -6,6 %
fat body mass 15,8 10,1 -5,7 Kilos
lean body mass 63,0 65,1 2,1 Kilos
M. Hydrique 46,2 47,7 1,5 Kilos
Right leg
% body Fat 19,7 14,5 -5,2 %
fat body mass 2,5 1,8 -0,7 Kilos
lean body mass 10,1 10,4 0,3 Kilos
Estimation muscle mass 9,6 9,9 0,3 Kilos
Left leg
% body Fat 19,4 14,8 -4,6 %
fat body mass 2,4 1,8 -0,6 Kilos
lean body mass 10,0 10,1 0,1 Kilos
Estimation muscle mass 9,5 9,6 0,1 Kilos
Right arm
% body Fat 16,9 13,6 -3,3 %
fat body mass 0,7 0,6 -0,1 Kilos
lean body mass 3,7 3,8 0,1 Kilos
Estimation muscle mass 3,4 3,6 0,2 Kilos
Left arm
% body Fat 17,1 14,1 -3,0 %
fat body mass 0,8 0,6 -0,2 Kilos
lean body mass 3,6 3,8 0,2 Kilos
Estimation muscle mass 3,5 3,6 0,1 Kilos
Trunk
% body Fat 20,9 12,6 -8,3 %
fat body mass 9,4 5,3 -4,1 Kilos
lean body mass 35,6 37,0 1,4 Kilos
Estimation muscle mass 34,2 35,5 1,3 Kilos
Weight loss (scales) -3,6 Kilos
Fat loss -5,7 Kilos
Lean body mass 2,1 Kilos

You might say not a huge weight loss, but then I wasn’t really in the need to lose weight anyway, for those that are in need and really are overwieght, the same applies, for me the nice things is that losing weight slowy means that your body gets used to it, people who lose too much too fast normally put it back on as the body doesn’t get time to ajust to the weight loss.

PS I’m not used to stones and pounds, as we use kilos here in France, so if any errors please let me know