As regular readers and pretty much anyone who’s seen me in the flesh at any point over the past year will know, I’ve lost an incredible amount of weight in the thirteen months from the middle of November 2006 until now. I’m delighted to announce that in that time I have lost 3st 12lbs (54lbs total, 24.5kg), so just short of 4 stone. I’m really very happy about this; I look very different to how I looked last Christmas and I feel as good as I look.
Observe the following chart by way of illustration. Note that I only started to keep daily weight and body fat records in April, so the first half of the chart is very linear. I knew what I weighed in the middle of November 2006 but have no intermediate data between then and April.
Weight loss since November 2006
As you can see I am now very comfortably within healthy ranges for both weight and body fat after previously suffering dramatic excess in both regards. So what’s the secret? As I’ve said before, there really is no rocket science or witchcraft involved. It’s a simple question of eating properly (not “dieting”, as such) and getting regular and effective exercise. It really does work!
My diet is low carbohydrate, low fat, low sugar and high protein. My metabolic type dictates this and it transpires that it’s not actually that necessary for my diet to be low fat, it just so happens that I don’t particularly like fatty foods. The important aspects are that it must be low-carb and that the number of calories ingested in a daily basis must not exceed the resting metabolic rate plus whatever exercise I may do. I avoid foods such as bread, rice, pasta and cereals as these all have high amounts of carbohydrates.
I eat lots of fruit (apples and bananas in particular), meat, eggs, some vegetables (because although I know they’re good for me I’ve never been that mad on them) and I stick to calorie free versions of fizzy drinks (Diet Coke and Coke Zero in particular) when I’m not drinking water. I’ve also cut back on the alcohol, usually restricting it only to weekends and never binge drinking or getting drunk.
My anal attention to detail regarding the gathering, storage and processing of statistics has allowed me to conduct reasonable calculations relating to how I have lost the weight. I keep an accurate record of physical activity, including gym activity and walking. I do a lot of walking since I have no car, live in a city and make extensive use of public transport, so its impact on my fitness is considerable.
I record my physical activities in terms of the estimated number of calories used, which can be reasonably accurately calculated. When doing cardio work in the gym the cardio machines actually tell you how many calories you burn, so that’s easy. For weights and resistance work I use a rough estimate of 2 calories per repetition, which averages out over light reps and heavy reps. Then for walking I calculate the calories based on a reasonable estimation of 300 calories per hour at a normal pace. Research on the Internet suggests that all these estimations are reasonable.
So, during the period in question I have used a total of 62,455 calories through exercise. I also know that I have lost 54lbs in weight. It’s an established fact that 1lb of fat equates to approximately 3,500 calories (that is, to lose 1lb of body fat, one’s body must burn 3,500 calories). 54lbs therefore equates to 189,000 calories, that is, I have created a calorie deficiency of 189,000 over 13 months in order to lose 54lbs of weight.
If I’ve burnt 62,455 calories through exercise then that leaves 126,545 calories lost through eating properly (because “dieting” really is the wrong term). From these figures I’m therefore able to extrapolate the following chart, showing the proportionate methods of weight loss and the number of pounds lost through each method:
Lb loss per activity
My plans for the new year is to not lose any more weight but to concentrate fully on reducing my body fat. I need to maintain my weight, and even put some back on, but keep reducing my body fat by concentrating more on the resistance training and less on the cardio. The eating habits will stay pretty much the same although I will likely have to eat even more protein than I already am.
Yay me, frankly. I’ve worked hard for this an I deserve it. I look good and I feel good and I seem to get a lot more attention these days because of it!