*** Big Fat Weight Loss Thread ***

SixTwoSix said:
Rowing is my bag, although my JTX died a few months back and i've been eyeballing a concept 2 lately - even though I can't afford it, my CC is calling.
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You animal! I can happily run/cycle for hours (or at least i could when before my fitness was higher), but put me on a rower and 5k absolutely wipes me out!

I'm debating a water rower when i'm in Spain. Hoping that if i can build a shed with a big side window with a great view it'll be lovely and it'd be nice to hear the slushing water sounds as i expect i'd use it for longer sessions vs the benefits of the Concept 2 for intervals.
 
tom_nieto said:
Question - if I’m going on a 90 minute / 25 mile cycle Strava reckons 1500 calories burnt. My current thinking is to take in an extra 500 calories the day before and another 500 the day after to compensate. Is this a reasonable approach? To reiterate, eating more is absolutely not a problem for me!
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I typically burn 1500 calories in a Zwift session, and don't see any benefit in eating 'in advance'. Your body has a pretty large energy reserve (I can't find the figure but think it's about 2000 from memory), so it shouldn't be needed unless you'd be starting exercise with a significant calorie deficit.
FWIW, I tend to exercise first thing in the morning before breakfast (I know...) and can start to tell the difference if I've been over around 1000 calories in deficit the day before.
It's probably better to fuel-up a bit before you exercise and then eat a bit extra afterwards only if you feel hungry (instead of planning to eat so many calories regardless). I guess everyone's metabolism is different, though, so steer it by how you feel.

Does anyone else find that a hard exercise session tends to suppress your appetite for a few hours? I find that if I exercise late afternoon then I don't tend to eat as much for the rest of the day.
 
tom_nieto said:
Question - if I’m going on a 90 minute / 25 mile cycle Strava reckons 1500 calories burnt. My current thinking is to take in an extra 500 calories the day before and another 500 the day after to compensate. Is this a reasonable approach? To reiterate, eating more is absolutely not a problem for me!
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I might sound like 'that guy' and a complete douche, but I would suggest that a 25 mile ride isn't a big ride and you should be fine to just head out and do it. I might take a gel (80 cals) with me to have about half way round.

I get that everyone has different abilities and I still remember planning in detail my first sportive, which was 50km, what would I eat the week running up to it and how would I prepare myself. But, I mean for the body coping on stored reserves, in reality it should cope with an ad hoc ride of 90 minutes just fine.

My usual marker is between 40 and 60 miles I'm looking for one coffee and cake stop, over 60 I'll probably have two stops.
wonko said:
Your body has a pretty large energy reserve (I can't find the figure but think it's about 2000 from memory)
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Yeah, I wouldn't be surprised. I know they definitely say you could/should be able to cycle for an hour just using basic reserves in your body.
wonko said:
Does anyone else find that a hard exercise session tends to suppress your appetite for a few hours?
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I forget where I heard/read it (possibly a podcast) where they said high intensity works like an appetite suppressant. If I go for a short 20-25 mile ride, low Z2 pace I try and throw a couple of minute efforts near the end. Definitely it works. There have been times I've almost skipped dinner as I've just not been hungry after a ride after work. Usually I'm after something as soon as it hits 5pm!
 
@AndyCr15 - Absolutely! It’s something that I wouldn’t normally think about such a ride at all, but I haven’t been running at such a calorie deficit before (and I like to eat!) so thought I should consider it. I also want to see improvements in performance if possible so will need to feed myself!
 
tom_nieto said:
Question - if I’m going on a 90 minute / 25 mile cycle Strava reckons 1500 calories burnt.
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I didn't spot this earlier, but are you sure 1500 'active' calories is realistic? There's a good chance you're eating back more calories that you're exercising.
For comparison, I have to average 300W (measured with power meters) to burn 1500 calories in 90 minutes. There are various calculators which estimate speed for a given power - the first one I tried suggested it would take nearer 150W to do 18mph.
 
wonko said:
I didn't spot this earlier, but are you sure 1500 'active' calories is realistic? There's a good chance you're eating back more calories that you're exercising.
For comparison, I have to average 300W (measured with power meters) to burn 1500 calories in 90 minutes. There are various calculators which estimate speed for a given power - the first one I tried suggested it would take nearer 150W to do 18mph.
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Strava definitely overestimates calories I’m sure. Also it was calculating based on a weight of 98kg which I’m sure will increase the number. I think the summary of the responses are - get on with it and don’t worry too much. Maybe have a bigger dinner on the exercise day.
 
I wouldn't change anything before and see how you feel afterward. Most days when I ride a reasonable amount, I tend to feel hungrier later in the day. Due to this I allow myself 300-500 cals more than I would normally have, having burnt about 2-3k cals on the ride and maybe consumed 300-700 more during the morning than a day I don't ride. Some quick maths says I'm still in a 1-1.5k deficit, which I'm fine with.
 
I started another thread in training where I intend to start tracking my training but Uther suggested posting here too -

Over the last couple of months I've gone from 326 pounds to 295 mostly on diet adjustments alone (slimfast, home cooked meals and fruit, veg, meat and cheese for any snacks) although I've increased my exercise over the last couple weeks.

Everything is going well, I'm not missing the junk food and most days I rarely feel hungry unless I'm due a meal. My concern is the winter, and all the social events that take place - I've already circumvented one family meet-up by offering to cook (my family's portion sizes are extreme and it's almost considered rude not to clear your plate).

But I'm still concerned as that's where I've struggled in the past. Christmas day itself should be fine, lots of roast veg and some turkey - though I usually tend to go a bit over the top with condiments and sauces.
 
Sheff said:
all the social events that take place
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Yeah, this is my problem. I guess I just need to strengthen my will power. I've had a bad week to 10 days with more 'eating out' type scenarios and I think I'm up around 15st 13 now. I hovered around 15st 7 for a long time, which I was okay with, but I probably need to kick the snacking into touch again for a while and get back down closer to 15st 2 before it's too late.
 
@Sheff f Social events and buffets are my kryptonite. Portion sizes are one thing, but you've really got to keep on top of what's on your plate and if there are multiple courses/opportunities to return to the buffet, keep a track of what's going in. I'm terrible at this. I'm going to have to keep the kitchen scales out long term to weigh my carbs and portions as I can see this creeping up again as I'm getting happier/laxer with my diet.

Look at what you're eating and figure out the high calorie density foods. You'll fill up on vegetables without blowing the calorie budget, but to do the same with meat and cheese you'll go way over. Family and friends tend to be quite supportive when you describe the hard work and dedication you're putting into this and have clearly demonstrated so far! If you get the opportunity to serve your own meals, then do that as you can retain some control (not always possible of course!). The other way to reduce calories is to cut down on alcohol. Drive to social events and you'll suddenly find that you're saving 500 calories by having one drink rather than five. Good luck with everything! Remember, it's ok to have a day off, it's about long term change. Having a blowout on Christmas day after 5 months of sensible diet is going to result in a massive turd, not a stone weight gain!
 
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Yeah, eating can be a pain although thankfully there's a place nearby that does good vegetable based meals at around 600 calories.
 
SixTwoSix said:
Unsure if a good or bad thing, did you lose or gain weight to get there :D
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Gained.. I'm training a lot harder at the moment, I've got a lot of motivation at the moment. I'm weight lifting 3-4x a week, doing BJJ 2-3x a week. Plus swimming 2x a week. Then chasing after the kids, going to town more therefore walking more etc... Sleeping better. And I'm eating a LOT.

I just have gained more muscle over the last 3 months or so. I'm trying to get leaner (which I am) but of course have put on a little bit of water weight too with my diet (boosted my carbs).

I'm not bothered about weightloss more fat loss, and (un)fortunately I seem to gain weight fairly easily but tend to stay stable.

I haven't been under 92kg in decades, but I seem to flit between 92-3kg to 100kg+ every 12-24 months.... My "happy" weight is around 95ish Kg.
 
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