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TIRed - A lot of science in there that I will need to read up on but given your "What do you do" reply I will take it as accurate.
My thoughts are that before I snapped my foot off towards the end of 2012 I was, and had been for years, 90KG or there abouts. Although I struggle to be as actiuve as I was then, I have also substantially reduced by calorie intake in a fully sustainable way and have upped by calorie burn through exercise to compensate for less general walking about.
I am reasonably sure I can get back down to the 90KG as it is not as much a sudden 10% weight loss but rather a sustained and sustainable approach to return to the previous equilibrium.
I believe that if I hadn't broken 4 ribs, which stopped almost all movement, I would have continued the 0.5KG per week loss for a little while longer. I know that my calorie consumption increased during recover through 'boredom eating'.
We shall see how this works out and I will post results here. Now I am off to study your information, thanks!
By the way - I added the target line after I saw the trend, hence the close match.
I had to keep adjusting the formula for the first couple of months as the rate of loss declined but it soon was running at a constant 0.5kg per week which made the maths easy.
The great thing about not being a proper trial is that I can adjust my predictions and goals after the event to match reality.
@worldclass your post gave me the nudge to get back on MyFitnessPal and just ensure I am a little bit more active and avoid spending my evenings lazily on the sofa, week later and few KG's off
I can adjust my predictions and goals after the event to match reality.
Like every other failed clinical trial... the subgroup analysis will be along presently 😉
Weight loss is a very tough field. The recent GLP-1 data and approval is remarkable. But so is your progress. I ran a similar exercise with Mrs TiRed, based on "butter burning" - 700 calories per 100g, 1000 per kilo and butter is a bit like adipose tissue. Her calorie restriction tracked closely the expected curve for 500cal/day deficit.
I will post an updated chart occasionally so you can see if my 'remarkable' weight loss continues without resort to pharma assistance.
The thing to remember is where I started from which was extremely obese so it is quite easy to reduce that. Now I am just overweight which will make the weight loss harder and less dramatic I suspect.
Also need to check the cause of the weight gain over time. I used to eat loads and drink a lot and do masses of exercise so maintained my weight around 90KG. I snapped my foot off and was in bed for 6 months doing zero exercise and then 6 months on sticks learning to walk properly but doing zero other exercise. I was still consuming large amounts of food and probably more drink. My job involved lots of nights stuck in hotels with restaurant meals followed by nights at the bar until falling over time, again with little or no exercise. I eventually got an electric bike so I could at least ride a little and that helped a bit but then lockdown hit and made things worse again.
Now that I have managed to stop drinking completely, surprised how easy it was, and managed my food portions far better the weight reduces - shock! Crashing the electric MTB one too many times meant it has been replaced by an e-Gravel bike and I am doing longer and more continuous riding has also helped. My shoulders and bad leg make crawl slow, painful and totally unenjoyable but I have discovered breaststroke is bearable for 60 lengths or so, again it helps.
So from sedentary over eater and heavy drinker to active moderate eater and non-drinker appears to be working weight wise.
tiRED - I just read the FDA article and seems promising as and addition to self control. Drawing inferences from the clinical trial results is obviously impossible as there is so little collateral data shared bout the trial regarding any other dietary or exercise impact but the nearest trail to me is :
Another trial enrolled adults with type 2 diabetes. The average age was 55 years and 51% were female. The average body weight was 220 pounds (100 kg) and average BMI was 36 kg/m2. In this trial, individuals who received Wegovy lost 6.2% of their initial body weight compared to those who received placebo.
I am a little younger, a little more male and a little lower BMI but this suggests I would lose approximately 6KG. I am pretty confident I can do that anyway. I guess the people in the trail had already had a history of trying to lose weight so were starting from a low point in their weight range rather than me starting at the peak. Let's see if I am so smug in a couple of months time 🙂
Day 5 - Rest
Day 6 – 60x25m Breaststroke in 48 minutes Tired arms and thinking about work slowed me a bit
Unbelievable progress WCA! Well done! Breaststroke is a tough one for that kind of distance.
Day 7 Gravel Ride
Distance
25.31 km
Elev Gain
200 m
Time
1h 23m
[i]Breaststroke is a tough one for that kind of distance[/i]
It is with one foot stuck at 90 degrees, I am always heading slightly right as that leg has more drag
Day 8 Rest
I was going to go for a ride and then we had a storm with hails and stuff so I thought I might swim but the pool had 'open swim session' which means dodging screaming kids instead of actually swimming so did nothing. Will try harder tomorrow.
Day 9 rest - bloody families, I spent what should have been ride time building a tree house*
*And loved doing it. Long ride tomorrow, promise
Day 10 - Yes I actually got out for a ride!!
Distance
85.84 km
Elev Gain
823 m
Time
4h 41m
Early Days but looks like the weight is following the plan
1/4/22 99.5
2/4/22 99.3
3/4/22 98.9
4/4/22 98.8
5/4/22 98.5
6/4/22 99.1
7/4/22 98.7
11/4/22 98.4
Nice one - top work - you are right about where I want to be at the moment however I am a couple of KG off.
You've inspired me to move more though. I have lost around 6kg this year but purely through better eating and need to start feeding some exercise in now...
[i] I have lost around 6kg this year but purely through better eating and need to start feeding some exercise in now…[/i]
Great work from yuo too! That is the basic approach I took. Eat properly and see where the weight starts to stabilise and then add exercise to get it to where you want it.
Day 11
45km
No other details as my phone died and so using a friend Strava result. Also another friend has a mechanical so cute the ride sorry to ride home, collect a car and rescue him. Sub optimal
Day 12 - Nothing but 10-15 miles commuting around London on a hire bike
Day 13 – 60x25m Breaststroke in 50 minutes
Day 14 -
32.18km
1:30:00
21.5km/h
Day 15 & Day 16 - Bank holiday fun with family
Day 17
Distance
75.25 km
Elev Gain
566 m
Time
3h 32m
Day 18 - Two rides today as it was a sunny Bank Holiday and i had to drop one of my cars in for a respray about 30 miles away.
Distance
49.65 km
Elev Gain
354 m
Time
2h 45m
Distance
42.64 km
Elev Gain
452 m
Time
2h 6m
The sudden blip towards the end was caused by my body swelling following the accident and the effects of less activity are clear from the reduced rate of weight loss.
Stop having accidents
[i]Stop having accidents[/i] - That was moving a piece of art sculpture, not on the bike so it doesn't really count. Anyway, I have a reputation to maintain
Speaking from my own experience, I'd seperate 'training' from 'riding'
Training can be either in the gym, in the pool, on an indoor trainer or out on your bike. These sessions objectives are to make you faster, fitter, stronger and lighter. These will very probably not be fun, they will be hard. To help with training, lay everything out the night before to stop you from procrastinating and looking for a reason not to train.
Riding should be purely for the joy of riding your bike with no thoughts to how fast you're going or how many calories you've burnt. But the training will allow you to ride further and faster on your fun rides.
Diet obviously is important. Again like training, prepare your meals where possible the night before. This stops you from making bad eating choices when you're hungry. Go for a balanced diet with plenty of fruit and veg. Cut down on junk food, bread, alcohol, sweets, fizzy pop and cakes. Aim for a daily 500 calory deficit.
You can do it and if you can have a family member or friend help you then it'll be easier to stick to your plan.