Weight loss
The most important tool
Weight Loss
Weight Loss
2 scary words! Why is this? Most people, if asked would like to lose a couple of pounds.
I need to lose a couple of kilos! I’m not in my 20’s, everything has slowed down a bit, gotten softer and I don’t like it and despite still doing a LOT of miles on the bike, a relaxed summer of eating pizza and drinking Spanish beers has not managed itself and disappeared like it normally might. There are a few reasons for this which I’ll touch on later but for now, let’s look at this practically.
Why do I want to do this? Let’s be honest here, for most it’s vanity, for a few it’s a serious w/kg issue (those who ride grand tours) but for the majority, it’s for health. To improve lots of things and give you all the benefits of not being overweight.
How do I want to do this? SAFELY firstly, and most people want to do it fast! This does not work long term and isn’t sustainable. Losing weight is boring and a pain in the hole and that’s why most fail and give up and revert to their poor food choices and habits after the second week of a ‘diet’!?
I want athletes and clients to have a healthy relationship with food and this starts by changing the way we look at what we eat and when we eat it. Are you actually hungry? And do you really need that second helping? A lot of people eat for comfort, for pleasure, for enjoyment! I get all of this, we are human. And this year has been shit and hard for everyone and has no end in sight just yet. We all cope with this in different ways but one of the most common is to reach for the foods that keep us feeling warm and happy. For me, that’s red wine and salty dark chocolate…….and pizza…..and beer…..and bread….man, I love bread!! It’s a coping mechanism, great! But it needs to be managed. Nobody can outrun a diet really heavy in calories so we need to look at the main factors in weight loss and gain.
Deficit and Surplus. It’s really simple (if we take the human aspect out of it) Calories in versus calories out. Boooriiing! I know, I know. It’s not sexy, there’s no magic formula or quick fix pill or potion just good hard counting. This is where most people tune out. All manner of excuses will be offered. I don’t care, try harder.
I hate calorie counting and I don’t think it’s healthy like I said earlier I want people to have a healthy relationship with food BUT if you don’t know how much you need vs what you’re burning then it’s much harder to manage.
Most people can’t guesstimate the number of calories on their plate of food. This is totally normal, but it’s a skill that must be learned. What gets measured gets managed and what gets managed gets done. “But I don’t want to step on the scales” I hear this regularly. Why not? What are you afraid of? It’s just a number, granted a number that you probably don’t want to see but suck it up buttercup! You are not a beautiful and delicate snowflake. You are a soft, emotional mess of human tissue just like me. Losing weight is haaard. If it was easy everyone would be lean AF, parading around like Greek Gods and Goddesses!
So, you’ve plucked up the courage and you’re standing naked on your scales and you open one eye and peep down…..Fuuuuuk! So what! Who cares? Nobody except you (and your coach). That’s OK! It’s only a number, a starting point.
Next is figuring out how many calories you are actually burning. For this, I use the Harris-Benedict formula.
For men: BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) + 5
For women: BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) – 161
Now, this is the number of calories you need daily to stay ALIVE! It’s pretty accurate but doesn’t take activity level into account so that HAS to be factored in. Most sites will have an advanced formula to predict this. If you’re a cyclist and have a PowerMeter then you’ll have an exact number from training sessions but if you don’t or aren’t a cyclist then how do you count them? ( I’ll write a separate post on this, it’s another rabbit hole with far too many individual determining factors). Another way to gauge this and drive home how you can’t outrun a shit diet is to step up on the treadmill the next time you pass one. Start walking…jogging or running hard, watch the calorie counter CREEP SLOWLY up! Now think about this the next time you’re bored at work and reach for that Mars bar. Do you really want the 2 mins of happiness for those 230 cals. Nope, didn’t think so. So my point is, is it easier to just not eat that or burn its equivalent? Zactly!
Right so, what next? What the fuk are you actually eating?? When I start someone new I normally ask them for a food diary for 3 weeks, if it goes in your tummy then it goes into the diary no matter what or how small. The more detailed and honest this is then the better the protocol and execution of a plan. Once again, boring and tedious I know… stick with me here. Don’t change your habits just because you’re being monitored. In the end, I’ll go through the diary and calculate Marcos and micros and quality of intake and make suggestions from there. If it’s complete rubbish then it has to go but I don’t favor restricting foods that you eat or enjoy but it must be sensible. It won’t necessarily be a ‘diet’ (I hate that word) but nutritional programming that you’ll love and stick to. It’s interesting to see where and from what your daily fuel is coming from.
Quality and quantity. This is next on the list. An interesting tasty variety of foods that you won’t get fed up eating. Nobody wants to live on rice, chicken, and broccoli. Covering all the bases with food is key. I don’t see the need for any dietary supplements (unless you are deficient in something in particular) if your nutrition is on point. Buy local fresh produce when possible and keep processed foods to a minimum. (This needs a separate post also or I’ll be here all day) Making sure you are fuelled on your big training days must be taken care of so on these days I’ll consume a higher volume of quality carbs mostly in the form of white rice.
Consistency. This is the most important factor. Stick to the weekly targets. Small wins consistently. Aim for 1kg loss per week. Starving yourself all week for the weekend binge does not work. There must be a consistent deficit for weight loss.
Simples.
Timing. When you eat can have a big impact on your weight. Intermittent fasting works super well for me but not for everyone. I use the 16-8 cycle where I eat all my calories in an 8-hour window and then nothing for 16 hrs. Sounds strict but it’s super easy and suits me. I don’t eat anything before noon and nothing after 8 pm. I use this for a few weeks strictly and then relax it a little. Like any nutritional or training plan, everyone is individual in their needs and outcomes from a set protocol. Eating right when you need it is as important as what you eat. Putting this all together is key.
Digestion. How is this working for you? Have you ever even thought about it concerning weight? You should.
You are not what you eat but what you absorb.
More detailed posts on the individual aspects of weight loss to follow…….
If you have any questions or queries on anything in this post please don’t hesitate to get in touch you can reach me @ zippydoyle@hotmal.com or for coaching inquires @ evolutioncoaching.online
Have a whopper day
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