Getting rid of stubborn weight

[Crackle]

Apologies for another weight thread but I wanted my own.

As per the title, I am at the top end of my BMI and moderately active and I generally sit at about 75kg. In the past I've put on weight and lost most of it now and kept it that way for a number of years. So all in all, reason to be happy and basically I am.

But, I would like to lose some more and try to reduce my body fat percentage as well, which is again at the top end of normal for my age (50).

So every time I've tried in the past, I get to about 73 before it sticks at that. I've done this through calorie deficit, say trying to save 5000Kcal a week after calculating what I should be eating based on weight, activity and age. Such calculations work up until a certain point and then they simply don't seem to.

So rather than trying the same old thing again and perhaps repeating the same mistakes in intake or understanding, I'm looking for some help (don't point me at faddy diet stuff or fasting I'm something of a sceptic). I think I need to change what I eat a bit more, increase fish and vegetable and drop meat, that kind of thing and maybe change the exercise I do which is basically biking or running, perhaps swimming might help as it uses different muscles. I don't know, I'm a bit vague on this stuff past a certain point.

In the past I've calculated a sedentary calorie need of 1900 and simply kept a log of exercise I do on top of that and ate accordingly to aim for a calorie saving of 5000ish a week. Roughly, because calculating calories is an arse!

I'd like to go below 70Kg in a sustainable way but the way I bounce back to 75 makes me think it's going to be hard.

 

[Booyaa]

When you exercise, do you exercise hard? Or just go for a wee pootle around?

 

[Crackle]

When you exercise, do you exercise hard? Or just go for a wee pootle around?

ermm, rarely flat out, say at about 70-85% of my mhr (ramp tested not calculated) but yes, I don't tend to add a lot of variability to my workouts, often, my mindset is just to keep going and part of this is to have a few aims, which I didn't say but intend.

 

[Crackle]

Have you tried lots of vigorous sex?

It's a kind offer Adrian but you're not my type.

 

[Born2die]

BMI is no indicator if you are well built or are a regular cyclist with big legs that will throw out your bmi. I'm 5'8" 14 stone bmi says I'm very obese but my body fat is 15% so I'm most certainly not obese

 

[Crackle]

BMI is no indicator if you are well built or are a regular cyclist with big legs that will throw out your bmi. I'm 5'8" 14 stone bmi says I'm very obese but my body fat is 15% so I'm most certainly not obese

I'm lightly built underneath the blubber but you're right.

 

[Booyaa]

It sounds like you are eating quite well, you just need to add in different exercise, whether that is more/different exercise, like swimming as you mentioned, or what you are doing but at a different level. also if you are cycling long distances you are less likely to drop weight, putting more effort in, sprint etc. you will be more likely to see a difference in your weight. Perhaps even increase your cadance on a similar length ride so you are putting more effort in.

 

[PK99]

Apologies for another weight thread but I wanted my own.

As per the title, I am at the top end of my BMI and moderately active and I generally sit at about 75kg. In the past I've put on weight and lost most of it now and kept it that way for a number of years. So all in all, reason to be happy and basically I am.

But, I would like to lose some more and try to reduce my body fat percentage as well, which is again at the top end of normal for my age (50).

So every time I've tried in the past, I get to about 73 before it sticks at that. I've done this through calorie deficit, say trying to save 5000Kcal a week after calculating what I should be eating based on weight, activity and age. Such calculations work up until a certain point and then they simply don't seem to.

So rather than trying the same old thing again and perhaps repeating the same mistakes in intake or understanding, I'm looking for some help (don't point me at faddy diet stuff or fasting I'm something of a sceptic). I think I need to change what I eat a bit more, increase fish and vegetable and drop meat, that kind of thing and maybe change the exercise I do which is basically biking or running, perhaps swimming might help as it uses different muscles. I don't know, I'm a bit vague on this stuff past a certain point.

In the past I've calculated a sedentary calorie need of 1900 and simply kept a log of exercise I do on top of that and ate accordingly to aim for a calorie saving of 5000ish a week. Roughly, because calculating calories is an arse!

I'd like to go below 70Kg in a sustainable way but the way I bounce back to 75 makes me think it's going to be hard.

Whatever weight you are, if you are a stable weight with a stable eating pattern and go on a calorie deficit diet for a period and lose weight, then return to your previous diet you WILL put on weight and return to your previous stable weight.

Over the years I have tried all sorts of ways to take off weight:
Meal replacement plans
Rosemary Conley Low Fat diet
Low GI Diet
etc

All were a hassle and a pain to do:
Low fat = low flavour.
Meal replacement = £££
Low GI = too much meal planning needed

All worked, and took off the weight, but at the end of the diet it went straight back on.

The one and only "diet" that I have found hassle free, low cost and full of great food is the 5:2 Fasting diet.
2 days a week think about restricting intake, 5 days a week eat normally with lower starchy carb intake ie less pasta/potato/rice more veg in variety

 

[uclown2002]

Eat less and move more!

 

[Herbie]

Apologies for another weight thread but I wanted my own.

As per the title, I am at the top end of my BMI and moderately active and I generally sit at about 75kg. In the past I've put on weight and lost most of it now and kept it that way for a number of years. So all in all, reason to be happy and basically I am.

But, I would like to lose some more and try to reduce my body fat percentage as well, which is again at the top end of normal for my age (50).

So every time I've tried in the past, I get to about 73 before it sticks at that. I've done this through calorie deficit, say trying to save 5000Kcal a week after calculating what I should be eating based on weight, activity and age. Such calculations work up until a certain point and then they simply don't seem to.

So rather than trying the same old thing again and perhaps repeating the same mistakes in intake or understanding, I'm looking for some help (don't point me at faddy diet stuff or fasting I'm something of a sceptic). I think I need to change what I eat a bit more, increase fish and vegetable and drop meat, that kind of thing and maybe change the exercise I do which is basically biking or running, perhaps swimming might help as it uses different muscles. I don't know, I'm a bit vague on this stuff past a certain point.

In the past I've calculated a sedentary calorie need of 1900 and simply kept a log of exercise I do on top of that and ate accordingly to aim for a calorie saving of 5000ish a week. Roughly, because calculating calories is an arse!

I'd like to go below 70Kg in a sustainable way but the way I bounce back to 75 makes me think it's going to be hard.

Blimey!! i'm 50 and I wish I could boast about being 75kgs.....be careful not to waste away

 

[the_mikey]

Swimming helps lose weight, but I do have to swim 2x a week or more.

 

[Crackle]

Whatever weight you are, if you are a stable weight with a stable eating pattern and go on a calorie deficit diet for a period and lose weight, then return to your previous diet you WILL put on weight and return to your previous stable weight.

Over the years I have tried all sorts of ways to take off weight:
Meal replacement plans
Rosemary Conley Low Fat diet
Low GI Diet
etc

All were a hassle and a pain to do:
Low fat = low flavour.
Meal replacement = £££
Low GI = too much meal planning needed

All worked, and took off the weight, but at the end of the diet it went straight back on.

The one and only "diet" that I have found hassle free, low cost and full of great food is the 5:2 Fasting diet.
2 days a week think about restricting intake, 5 days a week eat normally with lower starchy carb intake ie less pasta/potato/rice more veg in variety

To some extent I've been there over the years, I've made adjustments and changed habits and that's why I'm where I am. I feel like I'm ready to make more but lack the knowledge to do it. I'm not sure fasting makes sense and I'm not willing to try it.

 

[Crackle]

It sounds like you are eating quite well, you just need to add in different exercise, whether that is more/different exercise, like swimming as you mentioned, or what you are doing but at a different level. also if you are cycling long distances you are less likely to drop weight, putting more effort in, sprint etc. you will be more likely to see a difference in your weight. Perhaps even increase your cadance on a similar length ride so you are putting more effort in.

I think the effort changes make sense, moving my body outside the groove it's used to, which has been necessary to be consistent.

Blimey!! i'm 50 and I wish I could boast about being 75kgs.....be careful not to waste away

We may be different builds. I was 62kg at 20 (slight build), 68 at 30 and 75 now, so I'm carrying a lot for me. 68 would be good again.

 

[Saluki]

How about trying for a deficit of 3500 a week rather than 5000. That way you should shift a steady 1 - 1.5lbs a week, especially if you are cycling.

As the_mikey said, swimming is excellent. I pop to the gym now and again to mix up my exercise.

 

[VamP]

I would recommend Racing Weight by Matt Fitzgerald to you. Good solid science based nutritional overview, with lost of useful tips and strategies. Great for getting rid of those last few excess pounds.