litchfieldd Member

Ok cool. Id say then as long as its logged, have as many as you like if it fits your goals! If you want to eat to daily goal 6 days than push it on 1 thats fine but (assuming an accurate diary) your weight loss will be slower than planned. No biggy if youre happy with that. But I would try to squeeze in as many meals you…

Hi new friend! I never have a cheat day if by that you mean a day you do not log. I don't try to meet calorie goals on a day by day basis, rather I balance them over the week. That gives flexibility for anything I want on a given day and go a little under on others. Not logging means you stick your head in the sand, cross…

Hi all, Not really been posting my weekly weighins (sorry) but my starting weight was 86.9 kg / 191.6 lbs so a target of 79.8kg / 175.6 lbs. As of today I am 77.6 kg / 170.7 lbs. So a loss over the 15 weeks of just under 21 lbs so smashed the target!! Actually more or less on maintainance now too, aiming to just to lose a…

I'm veggie and I log more or less everything, although I'm happy to guestimate on things that are really are negligible like lettuce. It takes me seconds to weigh and log something so I don't really mind doing it. I guess it depends how precise you are trying to be and how much room for manouver there is in your deficit.…

You won't get a single answer here on that! If you are using the MFP method then yes you should eat something back otherwise you are increasing the overall calorie deficit and will lose weight faster than planned. That might mean insufficient nutrition and muscle loss which will not help your health or achieve your goals…

Yes, you probably should periodically reset your goals without necessarily changing your rate of weight loss, as MFP will then take into account your reduced weight and lower the daily calories. But it doesn't really matter if you are losing weight at the speed that suits you - even if doesn't happen every week. All these…

Actually I checked and realised that my initial body fat value was not from the start of my MFP journey (at 100 kg) but from a later stage when I had dropped to 93 (and probably lost a lot of water weight). Redoing the maths, puts the LBM loss at 2.5 kg out of a total loss of 14.5 kg. That's a much healthy proportion I…

Thanks for sharing

Thanks. Interesting to look at. I do look slightly leaner than the 20% images so that's about consistent with the estimate. And thanks for being picky. I'm a bit confused but having not actually measured my height in ages I think I just had the two numbers in my head. I just measured myself and apparently I'm taller than I…

Good question but not sure if I know yet! My original goals were never sharpy defined being more a) not be 'fat' or 'unfit' b) get comfortably inside healthy BMI range c) achieve a challenge - a half-marathon. I don't think I feel or look fat now, obviously fitness is a matter of perspective but I feel like I've turned the…

Thanks. I do intend to do a lot more resistance although it does tend to take a back seat against my running at the moment. I know that's not ideal for body recomposition but my NSVs from improved running fitness has been a big part mentally of sustaining the huge lifestyle changes I've made. Guess still searching for that…

Ok, cool. Yeah, it's just a rough and ready calculation for me! At 100 kg and 31.4% body fat, I had 31.4 kg of fat At 78.5 kg and 19.1% body fat, I have 15.0 kg of fat So suggests I've lost 31.4 - 15.0 = 16.4 kg of fat That leaves unaccounted 21.5 - 16.4 = 5.1 kg of other stuff!

How are you estimating excess retained water? My figure for muscle loss is basically my total loss minus the 16.4 kg of fat. So I guess that 5.1 kg could include water too?

I log everything as accurately as possible, and I eat 100% of my cardio exercise calories back (recorded on an HRM). If I want a treat and there is room then I have it, if not, I postpone it to later that week. But somethings can be more challenging to fit - for me having a 'few' beers would be difficult!. I don't want to…

My pace has changed a lot in the last few months since I started seriously shedding my weight and the occasional run that focusses more on hills or speed work. In the last 4 months I've moved from running a 10K at a pace of about 6:20 min/km (10:10 min/mile) to now comfortably managing around 5:20 min/km (8:35 min/mile).…

Nope, age is irrelevant. Got my first degree at 22, a masters at 28, a second bachelors degree at 37, finishing a second masters degree now at 39 before starting a PhD in October! Probably be finished once that's done....probably...

Everything is an estimate. You can't know precisely how many calories your body actually takes out of the food or how much a given exercise burns. MFP makes a prediction, but if you are consistent with whatever you do, you should be able observe exactly what does happen and tweak things to sustain the loss you want. I log…

Week 1: 86.9 kg / 191.6 lbs (estimated) Week 2: ??? Week 3: 84.4 kg / 186 lbs Week 4: 83.5 kg / 184 lbs

Interested in this too...

I see nothing wrong with it! I want a healthy lifestyle where I get to enjoy certain higher calorie foods. That lifestyle requires proper exercise. Turns out I love running. Its a win win situation :D

Crepes, maybe writing your list when you are struggling is the perfect time even if you don't share just yet. Recognising what you have learnt may help you appreciate how far you have come :)

I would emphasise that while I have learnt the following I am still working on their application! No particular order (and there are probably many others)... Don't obsess about the scales - health and fitness matter more Weight loss = honesty + maths + consistency + time Honesty and consistency are the hardest to achieve…

Having now completed "No weigh in May", I can start actually posting my weigh-ins plus an estimated week 1. I've increased my daily calorie goal now so the weight loss is going to be slower in the coming weeks. Week 1: 86.9 kg / 191.6 lbs (estimated) Week 2: ??? Week 3: 84.4 kg / 186 lbs

Not sure if you are saying the goal is hard to reach or too easy to go over! If its more the latter then providing you log as you go through the day, you can of course stop once you reach it! But to avoid getting too hungry try planning the day ahead. Split your calories across a number of meals depending what suits you…

I'm Dave, 39 and live in Nottingham, England. I'm a mature student, and will be starting a PhD soon that will involve some physical activity but still probably mostly a lot of sitting down. This plus portion size control is my problem! I'm afraid I'm only really used to measurements in metric - so for my understanding and…

Thanks. I reckon its worth keeping those calories out of the count to make up for any other overestimates elsewhere! The rest I do like to eat back though as it acts as a motivation to keep moving.

Thanks and interesting. Does seem pretty pointless continuing to use my HRM for the lifting part of my session really. Although the overall calorie addition shouldn't be anything too significant I am planning to increase the weight work so overestimates might be a factor in the future.

Is the false estimate for weights always an overestimate? A couple of times a week I do a 20 min fast barbell circuit although with some very brief rests, plus some cardio. I log the lot and eat it back but I'm not too worried by a small overestimate as my deficit's pretty large. But helpful to know if my weight loss slows…

Nottingham here although moving to Norwich in a few months

Hi, Not an expert or particularly fast/long distance runner but from my limited experience... 1) I used to get this and realised I tended to tense my arms and lock them a bit in position. I try to relax my arms a bit more which I think helped and give them the occasional shake. I also try to stretch from time to time as I…