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Tuesday, October 03, 2006

Been a bad boy...

Yes - summer's over and I haven't posted a thing since the begining of August. Sorry!
Holidays, work, freinds, kids, wife etc. have all taken up my time but now things are quieter I'll try and post more.
Now the B I G question - "are you still as porky, Mr Fatboy?" and the answer is no!
I'm down to 79.4 KGs which for my height is brilliant! I know the rate of loss has slowed dramatically but that's because I'm getting near my ideal weight (and the fact that I still love a beer!).
I've been loosely following this south beach thingy and it's worked pretty well. I want to be 77Kgs so I've still little bit to go but I know I'll make it. I reckon if I stuck to the diet religiously I would have lost the weight long ago but the slower it comes off, the longer it stays off!

Saturday, June 17, 2006

I Blame the World Cup...

It's been a while since I posted - works been mental and what, with all this football on TV an the heat, I haven't exercised as much as I would like to.
But it's not all bad - remember when I weighed myself 2 weeks ago I was 81.9kg? Well, last night I weighed in at 81.8! 100g in 2 weeks! what a result!
So what? you say... Who is this Fatboy clown who doesn't lose 20lbs in 2 weeks like all those ads you see on the internet? What a loser!
Well let me tell you something - if you think you can lose 10lbs in 2 weeks consistently then you are mstaken. Our body's cannot cope with such rapid weightloss and in the majority of cases you will just end up putting it all on again.
It is normal if you are following a sensible weight loss plan to have a week or two where your weight remains steady (or even increases slightly) so if this is you, don't despair!
I expect to lose another pound or 2 over the coming weeks and I'll be happy with that.

Slow and steady wins the race...

Monday, June 05, 2006

Room for a Beer?

Hi again,

Well that was a challenging weekend!
I weighed in on Thursday weigh-day at 81.9KG (yahooo! I've broken the magic 82KG!).
I've lost 500g (that's 1lb) in the last week and, although it doesn't sound like much it's nice that it just keeps coming off and staying off.

Anyway - we had the most beautiful weather this weekend - and inevitably the barbeque came out of hibernation and what’s a barbeque without a cold beer?

You guessed it - I just couldn’t resist it! Lovely grilled chicken, peppers and salad washed down with a chilled German beer. Unbeatable!

Now I know it’s a bit naughty to have a beer or two but I work damn hard during the week and REALLY deserved it!

Now I have to add that I had been walking/fishing earlier that day and at 100 calories per 15 mins brisk walking, I probably burnt off enough for a couple of coldies ; which incidentally is MASSIVELY important – don’t kid yourself you are going to lose weight without taking regular exercise. You don’t have to run 3 miles every day – just look at how you can do more than you are currently doing and stick with it!

Till the next time,

Fatboy

Wednesday, May 31, 2006

Understand Your Metabolism

Hi again,
Not much has happened size-wise to my waistline since last night, so I thought it would be useful to publish an article that Angie wrote on Metabolism and how you can benefit from understanding it better. You can find this and plenty of other interesting articles on her website at www.healthidiet.com :

Our metabolic rate determines the rate at which we ‘burn up’ our food, and by increasing this rate, we can lose weight more quickly, easily, and safely.

When we diet, by decreasing our calorie intake too drastically, we cause our metabolism to slow down, making it progressively more difficult for us to lose weight. Most diets fail, yet we continue to try one after another, always hoping that each new regime will provide the ‘magic’ solution. If this sounds like your problem, there may be a simple answer. Let’s look at why most diets fail, and how strength training, combined with a healthy food intake can speed up your metabolism, making it easy for you to lose weight.

By drastically cutting our food intake, our body’s natural instinct is to switch to a ‘starvation response.' The fewer calories we consume, the more our bodies become efficient at using these calories - leading to slower weight loss. This was once a useful mechanism for our ancestors when food supplies were less predictable, but this ’vicious circle’ can make life almost impossible for the modern dieter.

When the body is persistently kept short of calories, it breaks down muscle tissue to use as fuel. Our body, using water from our tissue cells, quickly washes this away causing an instant reduction in weight through water loss. However, this weight loss will be short lived, and will quickly be regained when we take in water and the muscle we have lost will slow down our metabolism in the long term.

The reason for this is that each pound of muscle requires a certain number of calories each day just to maintain it. Therefore, the more muscle you have, the more calories you burn even when you’re doing nothing, even sleeping! If you lose muscle, then your daily calorie requirement becomes less. For example, imagine a dieter loses 10 pounds of muscle (along with maybe 20 lbs. of fat) on a strict diet. Now suppose that each pound of muscle had been burning 50 calories a day. Together, those 10 pounds of muscle had been burning 500 calories a day. With this muscle tissue gone, the dieter must now consume 500 less calories a day in order to maintain that weight-loss!

However, of course people do not stick to their diets for ever and when they return to their old eating habits, the weight that they have lost, invariably comes piling back on. Unfortunately, whilst they lost both muscle and fat during the diet, all the weight they regained was fat. So, even though they may weigh the same as they did when they started, they now have a lot more fat and a lot less muscle than they did before the diet. Therefore, their metabolism is slower and their calorie requirements are less. Even if they return to their pre-diet eating habits, they still require 500 fewer calories a day due to the muscle loss. That’s one reason dieters are prone to regaining all of the lost weight, and conversely sometimes even gain weight afterwards.
A good solution is an active lifestyle that includes aerobic exercise, a good weight-training program, and a healthy diet containing fresh fruits and vegetables, whole grain cereals and plenty of lean protein. It is a good idea to eat ‘little and often’ – keeping your metabolism in high gear by eating 4 to 6 small meals a day, rather than one or two larger ones. No food is forbidden, but sweets and high fat junk food are eaten less often, and in smaller quantities. A healthy diet is a realistic and permanent way of eating – not a diet that you suffer through for a week or two and then give up!

The goal is to consume as many calories as you can, while still losing body fat and maintaining or adding lean muscle at the same time. If your calories are already below normal, don’t restrict them further. Instead, maintain your current amount and instead try to become stronger and more active, so you can gradually increase your calories to a normal healthy level. If your calorie intake is already in a healthy range, decrease it only slightly, if necessary. A small reduction of about 250 calories a day, or 10-15 percent less than usual, is more likely to protect your lean muscle, and less likely to trigger a go-slow in your metabolism.

If you follow this type of routine, it’s possible to gain about one pound of muscle per week and lose about one pound of fat per week. The end result is that the number on the scale might not move much at all, it may even go up. Your clothes will feel looser, and you’ll feel great. Yet the numbers on the scale won't move!! It's at this point that a lot of people give up the weight training because they don't understand what's happening.

The truth is that when you're strength training it's possible to get smaller and heavier at the same time, as muscle is a much denser tissue than fat. The fat takes up more space on your body. At this point, it's best to ignore the bathroom scales and rely on the way you look and the way your clothes fit.

The conventional way of dieting can lead to a weak, tired body, exhausted by the constant cycle of starvation and weight gain, unable to enjoy food. However, by following these easy steps above, you can easily reach your goal - the slim, strong, healthy body of a naturally lean person who can enjoy their food without guilt, for life!

Tuesday, May 30, 2006

I have started this blog to document my weight loss program since the beginning of February 2006.
At this point, I need to tell you that my wife Angie is an expert in the fields of Nutrition and Diet (she has her own website) but for the last 15 years, I have steadfastly refused to follow any regime or weight loss plan (well, it might interfere with my beer drinking!).
Anyway, that was until late 2005 when my great aunt (she’s 96) started to call me “Fatboy”, my wife started dropping more and more hints about my weight and my 12 year old daughter referred to me as “Jelly-Belly”!
Now I’ve always thought of myself as rather cool, handsome and somewhat sophisticated kind of a guy but “Fatboy” and “Jelly-Belly” didn’t quite fit the image and something had to be done about it!
So in February this year following tipping the scales at 92.6 kg (that’s 204 lbs or 14.5 stone) I decided enough was enough. I was putting on about 1kg per month and I was really starting to feel it.
My wife put together a weight loss plan based on ‘The South Beach Diet’, which aims to get you to eat better rather than less food, and I decided it was time to do more exercise.
The food has been great – tasty, filling and much more nutritious than what I used to eat; and the exercise has been pretty easy and I feel so much better!
I now weigh 82.4 kg’s, which is still slightly over weight for my height (5’9 or 176cm) but I think I’m on the right track and I’m happy with my progress.
As I move on, I’ll try and pass on some interesting diet facts and tips I have learned from Angie as well as keep you updated with my progress.

See you later!
Mark (aka Fatboy)