BNA losers club - 2015

[Nobody]

Why lower?

Waist to height ratio ideal zone is 0.4 to 0.499, however like weight/BMI, some health markers like cholesterol usually improve as weight goes down. A too low BMI increases other risks. WHTR is a better measure of BMI and so getting closer to the arbitrary 0.4 WHTR, without getting lower is an idealistic goal.

This morning I'm 0.429 for WHTR which is usually about 64.5 kg. Pretty stable recently.

[Nobody]

WHTR 0.428 this morning.

[singlespeedscott]

43 year old male. 178cm tall

31/12/14 - 79kg

01/02/15 - 78kg

05/03/15 - 76.8kg

30/03/15 - 76.6kg

03/05/15 - 75.2kg;

04/06/15 - 76.5kg

03/07/15 - 76.4kg.

11/07/15 - 75.7kg

06/08/15 - 76.8kg

05/09/15 - 76.2kg

14/09/15 - 75.2kg

29/09/15 - 75.8kg

26/10/15 - 76.3kg - the stabilisation continues :sigh:

[Nobody]

26/10/15 - 76.3kg - the stabilisation continues :sigh:

But if your WHTR is around 0.45, then you are probably heavier muscled and it doesn't matter. Not all of us have the build to look like pro cyclists.

However, if you really want to lose the extra, you already know what you would need to do. There doesn't seem to be an easier way for people like us. We all know what the common definition of insanity is...

[barefoot]

I don't carry (much) fat on my waist. I've always had a good WHtR.

When I was ~90kg (178cm, so BMI = 28) I had a waist measurement about 87cm, so WHtR of 0.49.
Now I'm ~75kg (BMI = 23), my waist is even smaller (about 80cm), so WHtR = 0.45.

But my fat stores are in my butt. Even now, the fullest part of my bum (with feet together) is 100cm. There's still handfuls of it. I don't know what it got up to when I was 90kg (and more, for a while), but that's always been the issue I've had buying pants (I could rarely fit into size 92 pants when my waist was 87). Of course, the other issue has always been thighs, which have always been cycling sized, as per your muscle comment. But really, I was a fat bastard and still had a WHtR < 0.5.

Anyway, by way of a check-in...
40M, 178cm. Was 90+kg, dropped to 74kg in the second half of last year.
Drifted back up to 77kg over winter.
Now back in the 75kg range.
Would like to get closer to 70kg, just to see what it's like. I haven't been there for 25+ years.

For me, it's all about counting the kilojoules. The ones going in and the ones going out. Ride more and/or eat less energy. It's simple, it works, it's easier said than done. MyFitnessPal helps immensely, but doesn't make the choices for you.

tim

[singlespeedscott]

I don't carry (much) fat on my waist. I've always had a good WHtR.

When I was ~90kg (178cm, so BMI = 28) I had a waist measurement about 87cm, so WHtR of 0.49.
Now I'm ~75kg (BMI = 23), my waist is even smaller (about 80cm), so WHtR = 0.45.

But my fat stores are in my butt. Even now, the fullest part of my bum (with feet together) is 100cm. There's still handfuls of it. I don't know what it got up to when I was 90kg (and more, for a while), but that's always been the issue I've had buying pants (I could rarely fit into size 92 pants when my waist was 87). Of course, the other issue has always been thighs, which have always been cycling sized, as per your muscle comment. But really, I was a fat bastard and still had a WHtR < 0.5.

Anyway, by way of a check-in...
40M, 178cm. Was 90+kg, dropped to 74kg in the second half of last year.
Drifted back up to 77kg over winter.
Now back in the 75kg range.
Would like to get closer to 70kg, just to see what it's like. I haven't been there for 25+ years.

For me, it's all about counting the kilojoules. The ones going in and the ones going out. Ride more and/or eat less energy. It's simple, it works, it's easier said than done. MyFitnessPal helps immensely, but doesn't make the choices for you.

tim

I to suffer from the chunky butt issue . Ive got a "six pack" gut but can grab a handfull of my arse. I'll do some measurements in the next few days when I come off night shift.

[Nobody]

But really, I was a fat bastard and still had a WHtR < 0.5.

Like all body measurement models, it's not perfect. But it's still better than BMI, WHpR, or waist < 90cm as a general health indicator.

Would like to get closer to 70kg, just to see what it's like. I haven't been there for 25+ years.

For me, it's all about counting the kilojoules. The ones going in and the ones going out. Ride more and/or eat less energy. It's simple, it works, it's easier said than done. MyFitnessPal helps immensely, but doesn't make the choices for you.

This is the same model "The Biggest Loser" show uses. Sure it works, but you'll probably find it harder to stick to over the long term and it sometimes doesn't give big results, as you're seeing. Less than 1% of people are still successful by simple dieting (calorie restriction) after 5 years.

________________________________________________________________________________________

Check in for me sees me gain about 0.6 kg to 65.1 kg or BMI 21.75. Not surprising since I'm chasing health over weight at the moment (more nuts for omega-6 fats). I'll see if my WHtR is over 0.43 tomorrow which will be a better indicator, before I determine how problematic the weight gain is, if at all. Maybe 65 is my new plateau with the extra fat in my diet.

[barefoot]

For me, it's all about counting the kilojoules. The ones going in and the ones going out. Ride more and/or eat less energy. It's simple, it works, it's easier said than done. MyFitnessPal helps immensely, but doesn't make the choices for you.

This is the same model "The Biggest Loser" show uses. Sure it works, but you'll probably find it harder to stick to over the long term and it sometimes doesn't give big results, as you're seeing. Less than 1% of people are still successful by simple dieting (calorie restriction) after 5 years.

I don't doubt it.

But for me, it's been at least as much about the education process as the actual counting.

Prior to my 6 month obsessive kilojoule count, I had been aware of the nutrition panel on packaged foods, and glanced at it occasionally, but I had absolutely no context for the numbers.

So, a yummysnackycake has 1200kJ in it. That's... between 1000 and 10000. What does that even mean? How does it relate to me? It's a cake, so it must be bad.

Now I've spent some time looking at these numbers and comparing them, and seeing how each block of kilojoules fits in to a daily budget, I have a much better understanding of how they fit, and can make much better choices more easily.

Also with things that aren't packaged so don't have numbers on them, but are listed (with reasonable consistency between different records) on MFP. I have a feel for what a banana is worth, compared to a glass of wine or a toasted cheese and tomato sandwich or a kebab.

Key findings: Bread is a disaster. Milk is surprisingly high in energy, even low-fat. Vegetables (other than spuds) are all but irrelevant, and can be eaten without limitation. Beer is surprisingly moderate in energy, and in my case, makes a very satisfying reward for a good eating day (yeah, I know, but it worked). Pastry is insanely energy dense. Fruit has quite a lot of energy, but is much more satisfying than an energy-equivalent amount of chocolate or biscuits. Commuting 5km each way is equivalent to a modest snack. A vigorous hour bunch ride is worth an extra meal. It's difficult (but entertaining to try) to eat enough extra to balance out a 2hr+ fast bunch ride.

I don't need to audit calories on a daily basis to keep this knowledge. I eat differently now than I used to, because I know better. If things start going pear-shaped, I can easily do another stint of diet logging to identify where things are going wrong. Then I can work out a satisfactory substitute for whatever is causing me problems.

Most of all, my regular baseline diet doesn't seem like it's depriving me of anything. It doesn't take willpower, it just needs recalibration every so often. Anything that feels like deprivation and self sacrifice has a finite lifespan.

tim

[Nobody]

I'll respond to this on the diet thread since some people don't like the diet speak, even thought they are strongly linked.

[singlespeedscott]

43 year old male. 178cm tall

31/12/14 - 79kg

01/02/15 - 78kg

05/03/15 - 76.8kg

30/03/15 - 76.6kg

03/05/15 - 75.2kg;

04/06/15 - 76.5kg

03/07/15 - 76.4kg.

11/07/15 - 75.7kg

06/08/15 - 76.8kg

05/09/15 - 76.2kg

14/09/15 - 75.2kg

29/09/15 - 75.8kg

26/10/15 - 76.3kg

31/10/15 - 76.3kg - waist to height is 0.4522, so I guess ive got nothing to worry about. I'm just a solid build

[Nobody]

WHTR 0.431 today
65.1 kg yesterday, BMI 21.75
Time for a change.

[skull]

New month time.

Code: Select all

      Jan    Feb    Mar    Apr    May    Jun    Aug    Sep    Oct    Nov
2015  105.7  102.9  99.6   99.1   100.3  100.6  99.5   100.2  100    101.3

So I was doing really well and almost at sub 98kg. Then the last 3 days of Oct involved a few beer sessions and last night was Octoberfest with ample steins and German sausage.

[Nobody]

WHTR 0.433
65.0 kg
Diet changes haven't made a difference yet.
I think I started as 65 at the beginning of the year. Oh well, health before leanness.

[singlespeedscott]

WHTR 0.433
65.0 kg
Diet changes haven't made a difference yet.
I think I started as 65 at the beginning of the year. Oh well, health before leanness.

Agreed

[Nobody]

WHTR 0.429 this morning.
Changes having an effect. Back in my personal OK range.

[barefoot]

Anyway, by way of a check-in...
40M, 178cm. Was 90+kg, dropped to 74kg in the second half of last year.
Drifted back up to 77kg over winter.
Now back in the 75kg range.
Would like to get closer to 70kg, just to see what it's like. I haven't been there for 25+ years.

Repeatably in the 74.x range for the last several days.

A little bit surprising, because I haven't been eating particularly well. I'm cramming for exams (midlife crisis career change retraining), which inevitably leads to excessive snacking. I'm trying to snack responsibly. It helps that I still don't eat before lunch, including snacks, so I only have an afternoon's worth of grazing to regulate.

I'm not strictly "on a diet", I'm just aware that this is a challenging circumstance, for me to avoid eating _really_ badly. So I'm managing things to try and stay closer to a long term sustainable healthy eating plan than I might otherwise end up.

I'm going through bulk quantities of dates. I have a bit of a soft spot for dates at the best of times, but I'm really ploughing through them lately. They're pretty energy dense, but not terrible if taken in small handfuls.
Boring biscuits. We used to avoid having biscuits in the house at all, because once you open a packet of Tim Tams they inevitably disappear that same day, even if you're the only one eating them. They're just too enticing. Overkill of reward sensor stimulation. But boring biscuits - like Shreaded Wheatmeal, sometimes stretching to Malt, Granita, Milk Arrowroot... no cream, no chocolate dip, preferably not very sweet... I can have one of them (with a couple of dates), which is enjoyable, but doesn't leave me craving the rest of the packet as a single serve.
Fruit. Again, there's a bit of energy in a piece of fruit, but it fills a hole.
Lots of water. A pee break can substitute a snack break.
Not-too-milky coffee. I'm customarily a flat white guy. Most often a double in a mug so it's not all gone in 30 seconds. I'm now drinking something closer to a very long flat macchiatto. Single shot of espresso, maybe 60mL of steamed milk, topped up with about half a mug of water. I can have a few without getting excessively caffeinated or drinking a whole cow worth of milk. Proportions of coffee/milk/water are probably similar to an old-school mug of filter coffee with milk.

...and a few good early morning sessions on the bike. Good for mental wellbeing as well as using up some spare kJs.

It helps that the Mrs is also working on shifting a few kilos, so we're both on the same page and not giving each other excuses to join in eating wrong things.

I find it helps to make sure there's plenty of good-ish food in the house. If I'm going to eat, if good food isn't convenient, I'll figure out a way to eat something bad. If I'm out of dates to nibble, I just might end up snacking on a stray toasted cheese sandwich.

Only a week and a half to go. Then I will be out of this particular danger zone.

tim

[Aussiebullet]

Decided I'll race at 60 - 62kg for a season and see how that translates into performance and race results.
After a couple weeks of rest and recreation l was up to 70kg and started back training with plenty of motivation and a strong desire to get below 63kg for the first time in over a decade.
After ~8 weeks I'm at 64kg all on a high carb diet and still doing it easy so looks like I'll hit my goal easily by New years.

[cp123]

I don't carry (much) fat on my waist. I've always had a good WHtR.

When I was ~90kg (178cm, so BMI = 28) I had a waist measurement about 87cm, so WHtR of 0.49.
Now I'm ~75kg (BMI = 23), my waist is even smaller (about 80cm), so WHtR = 0.45.

But my fat stores are in my butt. Even now, the fullest part of my bum (with feet together) is 100cm. There's still handfuls of it. I don't know what it got up to when I was 90kg (and more, for a while), but that's always been the issue I've had buying pants (I could rarely fit into size 92 pants when my waist was 87). Of course, the other issue has always been thighs, which have always been cycling sized, as per your muscle comment. But really, I was a fat bastard and still had a WHtR < 0.5.

Anyway, by way of a check-in...
40M, 178cm. Was 90+kg, dropped to 74kg in the second half of last year.
Drifted back up to 77kg over winter.
Now back in the 75kg range.
Would like to get closer to 70kg, just to see what it's like. I haven't been there for 25+ years.

For me, it's all about counting the kilojoules. The ones going in and the ones going out. Ride more and/or eat less energy. It's simple, it works, it's easier said than done. MyFitnessPal helps immensely, but doesn't make the choices for you.

tim

we like big butts and we cannot lie...

[Nobody]

64.9 or BMI 21.7
75cm waist or WHTR of 0.434
I appear to be stabilising around these measures.

The Wiki WHtR page has been recently updated and now has more specific recommendations for health. So for a male, the "healthy" range is 0.43 to 0.52.

[Baalzamon]

Might as well join, even tho 2016 ain't far away
Lets backdate this shall we. Around May - July I was 128kg. Fast forward to end of Oct 120.9kg. Then I found out about the keto diet. 1 week 5kg dusted, water weight. It's then been a continual drop and now I'm down to 108kg and I'm loving being in ketosis. 6 weeks into ketosis now.

[TonyMax]

While I've given up on 6,000 I am still playing at this game. I will be happy to weigh in on 31/12 and be less than I started the year. Not sure what my chances are, we will see I guess.

My starting point this year:

1/1/15: 90.4kg

Target for 31/12/15 revised to 90.3kg (or somewhere in the 8n.n would be even better).

[Nobody]

65.0 or BMI 21.7
74.5cm waist or WHTR of 0.431

Stable, even though I've been off the bike for a week.

[Nobody]

66Kg after lunch. So probably 65.5 if weighed in this morning, or BMI of 21.9.

My aim is to show that I can keep my BMI under 23 for more than 2 years, without doing copious amounts of exercise. I started with a BMI of ~27.4.

Plan:
- Continue with the whole food plant based diet (mainly starch).
- Continue to get a reasonably short amount of time on the bike. Probably close to 4 hours a week.
- Continue to do some other basic exercises to keep my muscle mass up, but more often this year. Like 3 times a week.
- Try to keep standing as much as possible throughout the day.

Well, it's getting close to the end of the year, so how are we going?

Goal success for me. This morning I was 65.1 kg on the work scales or BMI 21.75, so maintained under BMI 23 for about 2 years. My next weigh in should be 2nd Jan which I'll add here too. No change in diet over the holiday period for me, so not expecting much change.

I'm going to set a 2016 goal as WHtR <= 0.434 and BMI the same as < 23. That way it gives me some room to gain muscle.

Waist was 75cm yesterday or 0.434. Above my previous general goal of < 0.43, but still OK. Like I've said before, I'm chasing health before thinness. My health is as good as can be expected at almost 48yo with my conditions. It has improved in the recent months with no sign of eczema since adding turmeric, increasing my B12 supplementation and increased vitamin D intake via sun baking. The warmer weather would help too.

As for the plan above, the first two points I achieved. Not much change in either to the previous year. The last two started well, but waned as the year went on. Oh well, I'll keep trying. Something is better than nothing.

[kb]

73kg down from 78kg. About half of what I'd hoped.

[Nobody]

73kg down from 78kg. About half of what I'd hoped.

Still a lot better than nothing.