Bog Roll ::

It's Not Magic, It's Work!

25 Jul 2016

Lack of Stability

A few more weeks have passed since I reached my target weight. After my spring holiday when I rapidly gained some weight then lost it again, I've been trying to stick to me target weight.

If I stick strictly to my diet then I continue to lose weight, and my 7-day average falls below where I want it to be. The effect is slow but measurable. If I relax my diet even a little, then my 7-day average quickly starts to rise. Even eating one extra orange per day at lunch, and three pieces of cheese instead of two is enough to shift my weekly average up by 100 g per day over several days.

This means I have to stick more strictly to my diet than I have been doing over the past fortnight and that my body clearly has not reset to my new set point, as even only tiny number of excess calories very quickly turn into body weight.

When you calculate my total daily energy expenditure (TDEE), I'm only looking at around 2000 kcal per day (maximum) and that's not a lot of food. So I'll have to continue to be careful for a few more months at least...


10 Jul 2016

Stability

It's now several weeks since I reached my target BMI. In the interim I've been on one short holiday when I did a lot more exercise, ate a lot more and put on a few extra kilos. I've now been back to my target weight for a fortnight, and so far it's fluctuated by no more than 200 g for the 7-day mean and 800 g for the day weight.

Now I'm at or near my target weight I have to stay on my strict diet for an additional 10-12 months until my body "learns" that I'm not starving to death and I really should stay at that weight. This is the hardest part, if I don't stick to my diet my body will just pile the kilos back on as soon as eat them. Only when I've retrained my body's set point to 65 kg will I be able to eat the odd extra without it showing up on the scales the following few days

Once I've been at my set point for a year or so, I can't just eat any old thing, I'll still have to watch what I eat, but I won't have to be so strict. That still means no sweets, booze and pretty much anything processed, but I should be able to have treats infrequently...