Tag Archives: Diet

Operation De-Lard: 7.3 kilograms and counting…

In my End of Season Review, something that I needed to sort out was the weight that I had put on during the season. It had perhaps been creeping up slowly over a couple of years, but most noticeable over recent times. The end result was that I had gained over 10 kilograms.

This was not good for various reasons:

  1. I was starting to feel sluggish in terms of agility when refereeing.
  2. I was picking up ‘niggly’ injuries, such as to my knees, due to increased loading.
  3. I FELT FAT!

It was time to sort this out.

Now, I’d got down to a good weight for me (78 kilograms) before. Judo and weight training combined with around 2000 calories per day. I tracked that with DailyBurn Tracker which was good at the time, and keeping a record helped to keep me honest. This time around, I went with MyFitnessPal which is an EXCELLENT site with a wonderful community spirit. Its mobile apps are impressive as well, and all for zero cost!

To begin with, I tried 1500 calories per day but this was too low. After a few days, I was feeling lethargic and hungry all the time, so I sensibly upped it to 2000 calories. This is a good level for me. If I want to eat more, I simply ‘earn’ the calories through exercise! My Garmin Forerunner 410 GPS / HR watch is brilliant for tracking those bonus calories. This is much better than the horrible ‘save calories to cheat later’ approach that some eating plans advise.

That’s the nutrition side of things. How about the exercise?

I’m continuing the running: A combination of distance and speed training. I’ve also taken up CrossFit circuit training in order to build a stronger and more balanced body. Running is great but it only helps me from the waist down! I’m really enjoying this mixture of activities at the moment. On the running front, I’m also working on transitioning to minimalist / natural running as heel-striking is a horrible way to treat your knees!

So far, I have lost 7.3 kilograms in just over a month. I’m incredibly happy with this progress as it has been pretty quick but in a controlled and healthy way. I feel like I have my body back again, although there is plenty of work still to do.

To me, none of this feels like a diet, more like how I should be treating my body with respect!

Time to lose 10 kilograms

I’ve put on some weight over recent times. Over the past few years I’ve been pretty good at exercising regularly but I lack discipline when it comes to a proper diet. I’m not liking recent photographs of me at all.

A few years back, I went through a great phase when I dropped 10 kilograms and I did this in the right way: I kept up the exercise (combination of cardio and weight training) and really monitored my nutrition. With the help of the great site Daily Burn I kept the carb/protein/fat levels in check and shed the weight over a controlled period of time.

It was a real eye opener when getting those levels in balance. I quickly realised just how I was ODing on carbs (bread!) and how hard it is to take in the recommended amount of protein. I definitely started eating my fair share in chicken breast!

Now I get to do it again. I know I will feel a lot better for it by eating properly and none of this is about starving myself.

The Ground Rules to start off with:

  1. NO CHOCOLATE: Sorry, my dear Boost bars and Yorkies. You have to go.
  2. NO EXCESS CARBS: Typically bread. I can really gobble up bread like there is no tomorrow. It tends to be my biggest weakness.
  3. NO DESSERT: Mmm, cheesecake… Let’s stick to lovely fruit.
  4. NO ‘FULL FAT’ SOFT DRINKS: I can work with Pepsi Max. Not exactly nutritious, I know, but not loaded with sugar either.
  5. TARGET THE HEALTHIER OPTIONS: If I have a burger craving, chicken is going to be better than a fatty bit of beef, isn’t it?

Now all I need to do is get a working set of bathroom scales!

There is more to this than how I feel in myself: I don’t want to be carrying extra weight with all the running that I will be doing when refereeing. It puts all my joints under a lot more stress! Plus I have a fitness test to excel in…

Are you trying to eat more healthily at the moment, for whatever reason? Do you have any tips that you would like to share?

Thin Simplicity

I love the simplicity and honesty of this:

“There are just three rules and one exception:
No Snacks
No Sweets
No Seconds

Except (sometimes) on days that start with ‘S'”

The No S Diet.

I’ve not made the best start on this conditioning. Pizza, and that’s not a good combination with both Christmas and access to Judo restricted over the period.

That said, if I think back to when I first started getting fit, it was just before Christmas when I joined a gym and got started on all of this!