This year my wife went back to work full time, so I drive to work taking my son to childcare. No commuting for me, having gone from 5 days = 250km/week for ~4 years, then 2 days = 100km/week + doing other stuff. For a lot of this time, I also had a weekly session in the gym with a PT, but never really listened to her about nutrition. I also had an off and did my AC joint in around the same time my wife went back to work FT, so that was three months off anything serious in the way of exercise.
Anyway, in the past three months or so, I have lost ~10kg (~1/8 of my body weight). This is mostly through diet - 50% protein 35% carbs 15% fat, don't worry too much about fat vs carbs percentage just get the calories right (protein and carbs = 4cal/g and fat = 9cal/g). Not easy if veggie. Have given up on vegan aspirations for the time being. Aim for 14-1500 calories a day and then have gels and stuff on rides if needed. By jove it works. Should have listened to her a couple of years ago. Steamed veggies and copious amounts of green salad FTW! (to fill belly).
Exercise wise, I am for 2 fast 40km-ish pace line rides a week (with riders who generally outclass me) and a fast longer ride on sat ~75km or a 200km+ audax. Indoor cycle class once a week. Two PT sessions in the gym for strength and (a bodybuilder's version of
) endurance.
Had not been running in 9 months and on the spur-ish of the moment did park run a couple of weeks ago and was 11 seconds off my 5km PB. According to my pre-xmas fitness test a couple of hours ago, I am 8 years younger than I actually am and 12 years younger than I was last year (when I was riding 12,000 odd km/year - probably half that now)... I am nowhere near a mid life crisis as you can probably tel
Diet and targeted exercise, don't over-train.
Anyway, back to scales... I've got Propert scales which are sort of home brand-ish from Woolies (I think). Cheap as, probably 25% of Tanita. They come close to matching Tanita (we have a set in the gym). Anyway, due to accuracy - weigh yourself at the same time every day (I do it after my morning hmmm evacuation
) and look at the trend, not the percentage. As long as the trend shows you are losing fat and not losing muscle. If you are doing that and gaining speed and strength all is well in the world.