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
- 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
- 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
- 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|
|BMI calcul standard||25,2||24,0|
|W (kg) / [H (m) x H (m)]|
|% 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|
|% 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|
|% 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|
|% 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|
|% 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|
|% 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|
|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