Wednesday, March 06, 2019

Not Giving up on the Weight Loss Programme

Losing excess weight becomes more difficult as we grow older. But I tell myself that it's not impossible and that it's essential if I want to live to a ripe old age (I'm seventy-one years of age). So, seriously overweight and unfit, I re-joined the gym in December. Three times each week, I brace myself to tackle the treadmill, the rower, resistance machines and free weights. Results have been mixed. I'm considerably fitter and have more energy and enthusiasm. On the other hand, I have lost hardly any weight. Disappointing. So I did the maths.

  • A deficit of 3500 calories in a week results in one pound of weight loss. That's 500 calories, on average, each day.
  • It's helpful to know your Basic Metabolic Rate to do the maths. That's the number of calories that you would burn if you simply laid in bed for 24 hours and did nothing, nada. Mine is 1391.
  •  To achieve a calorie deficit of 500 each day I need to either
  (1) reduce my calorie intake to 1391-500=891 - if I decide to stay in bed all day!  or

(2) be active for a period and intensity that burns 500 calories or

 (3) combine of calorie reduction with increased exercise
My Fitbit Charge wristwatch monitors my calorie input and output and the Tanita Body Analyzer Scales at the gym tell me my BMR.

 It became evident that I have been eating too much (1400 calories per day, approx) and not giving my trainers enough of a hard time.

 So I decided to

  •  increase my visits to the gym and walk for longer in fat burn mode on the treadmill
  •  tailor the Michael Moseley Blood Sugar Diet to my needs and for the past few days have been eating low carb meals. It's basically a Mediterranean style diet.  No sugar (or very restricted - life's too short not to have half a teaspoon of sugar in a mug of tea once a day!), no flour, no bread, no root veg. Between 800 and 1000 calories a day.  I'm pleased to report that, so far, I haven't once felt that I was about to faint due to hunger!
I don't pretend to totally understand the science of what, in effect, resembles a ketogenic diet. It's something to do with the fact that the body burns glucose before it burns fat, so if there is no glucose stored in the body it goes straight into fat burning mode. It seems to be working.

My meals have become more imaginative. I'm eating a lot of omelettes, often filled with spinach, and plenty of soups with lentils added for protein.

Prawn stir fry with chilli sauce and side salad.

Prawns, avocado, salad veg, lime juice, olive oil, chilli flakes

All delicious food that I look forward to enjoying. 


Come back later if you want to find out how this new lifestyle is working out.