Weight Loss

[Billy213]

As the title suggests, I'm looking to lose weight. There's plenty of it to be lost so I thought I'd come here for some advice/ recommendations/ support and so on.. I'll get straight into it otherwise I'll end up waffling on.

As of typing this:
6ft 2" or 187cm
21st 4lbs or 135kg
BMI of 38.2

I bought my first road bike yesterday, a discussion on which can be found here.

Today I went for my first ride, up nice and early. 5.6km which included a short steepish hill (twice, because I took a wrong turn). It felt good. For my first time on a bike in probably 10 years and my first time on a road bike and actually riding in the road I really enjoyed it. So much so I went out and did the same ride again (minus the wrong turn and the second hill) for another 4.8k.

I think I'm off to a good start. If I can keep this momentum up I know I'll be achieving longer distances in no time and with that the weight and fitness should both improve. I'm also pretty active at work. I'm an operators assistant in a small power station which pretty much means up and down the boiler house all day. Plant checks, opening closing valves and all sorts of other wonderful things.

I'm also cutting out smoking as of today, which always went hand in hand with drinking. I'm going to cut back massively on my alcohol intake and possible cut it out altogether. Smoking has only ever been a social thing for me so I'm sure that part will be fairly easy. Alcohol has definitely been the biggest contribution to my weight gain over the last four years.

With regards to a diet I think my first step will be portion control. I generally eat well. Usually a take-away once every 10 days (final night shift treat). I'm not saying everything I put in me is wonderful and healthy but there's a fairly good balance.

So that was my attempt at not waffling. All input on this would be greatly appreciated. I'm new to this forum but I've already seen how active it is and I'm certain you lot can help me on my way.

 

[T.M.H.N.E.T]

Fill this in and take 500 off the end figure

Log your intake honestly


Be a winner.

 

[Billy213]

Fill this in and take 500 off the end figure

Log your intake honestly


Be a winner.

Okay so the TDEE calculator returned at 3395, making it 2895 with the 500 off. No idea what this means?

Logged every piece of food intake for today. Even down to some slices of cucumber and the squirt of sauce with poached eggs. This calorie counter is very very good considering it's free. Haven't had any trouble finding any foods.

Added the the 50 minutes of 'leisure cycling'

Goal 2,530​

Food 1,791​

Exercise - 454​

Net 1337​

​

Does this seem right?​

 

[T.M.H.N.E.T]

Fill in a diary page for monday and tuesday if you can remember roughly what they were.

The glaringly obvious thing is you're 21st and your intake was roughly 1800 today. That simply shouldn't be!! You've under-ate today by a considerable amount (TDEE/BMR figures are a base starting point and not 100% accurate of course)

 

[Billy213]

Okay so I should be aiming for an intake of 2800 calories? Which with exercise and work output should still give me a deficit? (I think that's the word I've seen somewhere)

My calorific intake today has been low now I look at that, and when you factor in the cycling (I've just done another 4.8k, so 15k total)

I usually eat more when I'm at work; 12 hour shifts, up at 4 and home by 7. If I don't eat enough I will start to feel very tired and hungry.

 

[T.M.H.N.E.T]

Yep give 2800 a go for a few weeks and report back.

 

[vickster]

Expect to burn off 30-40 calories a mile cycling if going fairly hard (more up hills) - 15k is 8 miles so probably more like 350 calories, maybe more given your weight

 

[RK6]

A wee bit of advice would be to cut out as much sugar as possible, stop eating before you feel full, and drink A LOT of water. That combined with the exercise from cycling and you'll see the weight drop off.

 

[Billy213]

Yep give 2800 a go for a few weeks and report back.

Sounds like a plan. Maybe I can have a couple of beers after all. On a serious note, is there anything I can do to boost my calorie intake whilst still keeping it healthy? My lunch tomorrow will consist of a ham and egg salad with a couple of cereal bars and fruit of some kind to see me through the rest of the day.

Expect to burn off 30-40 calories a mile cycling if going fairly hard (more up hills) - 15k is 8 miles so probably more like 350 calories, maybe more given your weight

I did think that 450 calories over 6.5 miles was a bit optimistic. I've found a new local route to try which is 4.7 miles but is pretty much 4 straight roads so I'll be able to cycle for longer distances without having to make a turn. Would I find it worthwhile to get some sort of computer that calculates calories burned? I don't know how accurate they are..

 

[vickster]

I wouldn't bother with a computer, you'll find different methods give wildly different measurement - just measure the distance in miles and multiple by 30. If you have a smart phone, use Strava or similar for an estimate

 

[T.M.H.N.E.T]

Sounds like a plan. Maybe I can have a couple of beers after all. On a serious note, is there anything I can do to boost my calorie intake whilst still keeping it healthy? My lunch tomorrow will consist of a ham and egg salad with a couple of cereal bars and fruit of some kind to see me through the rest of the day.

Nuts and seeds?

 

[Billy213]

A wee bit of advice would be to cut out as much sugar as possible, stop eating before you feel full, and drink A LOT of water. That combined with the exercise from cycling and you'll see the weight drop off.

During a working day I'll probably drink about 3-4 litres of water, it comes in 250ml cups so I'll be able to measure my intake well. It's about 40+ celcius in places in the boiler house. That combined with the current weather, dusty atmospheres and plenty of stairs makes for thirsty work.

I wouldn't bother with a computer, you'll find different methods give wildly different measurement - just measure the distance in miles and multiple by 30. If you have a smart phone, use Strava or similar for an estimate

I did order a mount for my Galaxy S3 and looked at a few apps so I'll give that a go. At least I'll have a proper mileage log that way. And at £5 you can't really go wrong... unless it falls off.

Nuts and seeds?

I'll have a look into it. That'd be ideal as well because I'll be able to eat it on the go if necessary.

Thanks for the help so far.

 

[vickster]

I bought a rather more expensive mount and case for the iPhone and it has fallen off, I'd make sure it is extremely well attached and avoid all potholes, rough road etc

 

[Billy213]

Ah. Well in that case the cable ties will be coming out and making double sure. I'm already avoiding rough roads and potholes as my wheelset was described as "made from cheese" and with my weight it'll just end in tears.

 

[Saluki]

I use the Map My Ride app on my phone. It knows my height and weight and gives me an idea of calories burned on the rides that I do. Google map my ride and you will get the web page and load the app on to your phone and then you can see where you have been, average speeds and all sorts once you get in. I don't have my phone mounted on my bike so I don't get hung up on how fast or slow I am going. I have watched my averages creep slowly up and up over the last 2 years.


Well done for making the commitment. Have you considered keeping a blog? You don't have to show the world but it might be helpful to you, I know it has been useful for me.