Fat loss check-in

I’ve been at just under 90kg (~197 lbs) for a few days now. Even though my SIX PACK ABS aren’t popping through yet (ha!) I don’t *feel* any lighter, but I guess I’ve been doing something right, because even though I have one or two (or three) cheat meals nearly every weekend I’m maintaining my weight, which is fantastic. A couple of years ago I thought I’d never break through the 210 lb mark, and after I started Atkins I was quickly down to 205, then eventually 200.

My goal for this year was to lose 30 lbs and I’m halfway there. At the rate I’m going I probably won’t lose all 30 lbs, realistically, but if I can lose another 5 or 10 lbs in the next few months I’ll be very, very happy. I’ve taken up mountain biking again this summer and hopefully I can keep up cycling in the evenings when I get home, or if I can’t be bothered do indoor exercises with the kettlebells and stuff I have already.

I can do it, I know I can, it’ll just take a bit more work and time.

Figured out my plateau

So the last couple of weeks I’ve basically stalled on my fat loss plateau. I’d hit 199 lbs once or twice but wasn’t able to stay there for more than a couple of days. The last week or so I’ve been stuck at 91 or 92kg, about 101-103 lbs.

What I tend to do when this happens is track my calories using one site or another, and I realized I was basically eating too much. When I cooked up two 1/2 lb burgers, I’d eat both instead of saving one. When I had 4 pork chops marinading, I’d eat all 4. For lunch, I’d cook up two chicken breasts and eat both.

Plus, not enough salad veg. So for a couple of days last week I tracked my calories and figured out I was eating more calories than I thought I was – I tend to do this every couple of months because I hit a stall.

So for the next couple of weeks I’ll continue with my usually weekday breakfast (bacon or chorizo with 3 eggs) but I’ll have one chicken breast for lunch instead of the two I’ve been having. Dinner will be whatever I have on hand, usually a tuna or salmon steak, a large burger, a grilled chicken breast, or whatever, plus steamed veg from the freezer.

Drew Carey loses 80 lbs and his Type II diabetes on low-carb diet & exercise

Normally I would never link to the People website, but this is a pretty good vindication of the power of low-carb diets:

Drew Carey this past January:

Drew Carey now, after a low-carb diet with a high intensity cardio training program:

A little more here on People

Is that enough proof that a low-carb diet is the way to go to lose weight?

Last week I was dipping into the 200 lb range for the first time since I was 25 or so.

This week, I’ve been under 200 lbs for the whole week so far. The only ‘rules’ I’m following are the Atkins Induction rules – I’m supposed to not have anything with sugar and no alcohol whatsoever, but I have to admit I’ve slipped a couple of times, but nothing really major. Well, except for the entire small bag of popcorn at the movies last week. My weight the next day was still the same as the day before, but I basically restarted the Induction phase, which is supposed to last 2 weeks.

If I continue losing a pound a week, I’ll reach 190 by my birthday, and hit my goal of 180 pounds or so by the end of the year.  Not too shabby.

First – actually second! – weight target hit

First full day of Atkins and I’m below 200 lbs for the first time since the late 90’s or early 2000’s. 90.6kg = 199.3 lbs

So this is my second, maybe my third weight goal achieved on my way to 180 lbs. When I started the year I was about 210 or so, then I wavered a bit and went up to 215, so in May my first goal was to get past 210 because that seemed to be a ‘wall’ that I couldn’t get past for very long before. With 210 out of the way I set my sights on 205, then 200.

I was headed there anyway at some point (see the chart below) so I can’t put all the praise on the new diet – plus I did some mountain biking yesterday – but it’s helping me get past this no-exercise plateau.

Now that I’m biking again I’ll get back into weightlifting, which will just accelerate the weight loss.

If anyone is curious about the New Atkins, New You diet plan, it’s all on their website at www.atkins.com, and the book itself is only £4 on Amazon. Here’s the new plan in a nutshell (this is all on their website, the book has a lot of background but if you want to jump right in the full program is on the site):

Overview, Tips and Quick Start Guide, 53-page Carb Counter, Meal Planner

Induction
Acceptable Foods List (with Net Carbs count)
Reduce your carbohydrate intake to 20g Net Carbs per day. Salad greens and non-starchy vegetables should make up around 12 grams of Net Carbs per day. Stay on for 2 weeks, but you can stay on for longer.

Phase 2 is Ongoing Weight Loss or OWL
Acceptable Foods List (with Net Carbs count)
Start with 25 grams of Net Carbs per day. Each week, increase daily Net Carbs by 5 grams. Stay on OWL until you are within 10 lbs of your goal, then move to Pre-Maintenance.

Phase 3 is Pre-Maintenance
Acceptable Foods List (with Net Carbs count)
Net Carbs during this phase: Each week, increase daily Net Carbs by 10 grams
If you stall, drop back 10 grams of Net Carbs to find the number of carbs your body is best tuned for. You’ll end up around 60-100g of carbs per day. Once you’ve been at your goal weight for a month, move on to Lifetime Maintenance.

phase 4 is Lifetime Maintenance
Stick to the number of carbs you found in phase 3 (about 120g per day), they call this ACE or Atkins Carbohydrate Equilibrium – this should allow you to eat the foods you like and stay within 3-5 lbs of your target weight.

Starting Atkins properly this week

I’ve been in a bit of a stall, weight-wise, probably because I’m on ‘pause’ with my workouts for a while, and I’ve had a couple extra cheat meals than I really should have in the past couple of weeks.

Still – I’ve lost about 15 pounds and 1.5 inches off my waist, so it’s not all bad.

Recently I got the latest Atkins diet book, just published about a month ago, so I’m going to start the first phase of that, ominously called ‘Induction’. whoooooooOOOoooo…

Anyway, it’ll involve me eating a bit less than I eat now, but not in volume (there’s no calorie counting, thankfully) – still lots of meat and the newer Atkins plans include vegetables for your healthy 5 a day – it’s just a lot stricter than I have been for myself, but it only lasts for 2 weeks, or longer if you want the weight to drop off faster. I was going to start with the second phase of Ongoing Weight Loss (comically called ‘OWL’ for short), but I figure I’ve come this far, I may as well see what the full plan will do for me.

My lowest weight in many many years

Down to 91.8kg (202.4 lbs) this morning, I’m really surprised.

I haven’t worked out in a week (no lifting, no bike riding) because I hurt my back a couple of Fridays ago and had to have near-total bed rest for a few days, and even now walking for more than 30 minutes or so can give me some pains. So with the reduced exercise capacity I’ve reduced my calorie intake (when exercising 5-6 days a week I require 3000 calories a day), and I’ve been losing weight steadily for several days now.

I’m aiming for 200 lbs (about 90kg) and I’m well on course for that, but I’m on holiday from Wednesday so I’m hoping that I’ll be able to stick to mostly low-carb stuff. It shouldn’t be too bad really, it’s a weekend festival/camping thing down south so we’ll be able to buy food from a grocery store each day.

Weight plateau broken?

Every dieter hits a ‘plateau’ – a time when they seem to stop losing weight. I’ve been on about 95kg for a couple of weeks now and tried not to worry about it, just eating the same stuff I’ve been eating and going on with my life.

I think my plateau may have broken, though. I did a fruit fast all day yesterday (apples & bananas only), mainly because I woke up late and didn’t have time to make breakfast, then I figured what the hell, I’ll just have fruit today. This morning I’m at 93.3kg (~205 lbs). I’ll have to see if that sticks for the next couple of days, but it was nice to get back to bacon and eggs this morning.