Losing Weight With Running After Striking The Weight Loss Plateau.
You’re probably all fucking tired of me ranting on about my weight, but I thought it was important to give you an update on how it’s going.
As of Monday I’m down to 203.7lbs from 207.1lbs 2 weeks ago
Regrettably in the past 2 days I’ve let my eating slip a little and I’ve been consuming around 3,500 calories a day so I think I’ve maybe gained 0.5lb back at the very most, but that’s something I can sort out over the next few days by running once and by sticking to my agreed limit.
On weighing myself too much.
I’ve got into a bad cycle of stepping onto the scale out of 2 or 3 times a day.
I weigh myself before pisses. I weigh myself after pisses. It’s relentless! (I’ve yet to weigh myself during a piss but I’ll save that novelty for when I’m really fucking bored).
Ultimately it’s off-putting as the scale readings tend to vary depending upon the time of day.
Once a week should be enough!
Serious thoughts on why I’m losing weight consistently.
- I’ve set myself a realistic daily calorie intake – This is by far the most important point of all. I don’t wake up and think “shit I’ve only 3,000 calories to eat! I can’t stick to this!”. With 3,000 calories I can plan and eat sensibly and not worry about hunger.
- I walk more during my lunch break and after work – My walk to work is roughly a round 4.5 mile journey but in the last fortnight I’ve started walking further to find lunch and I now stroll through the Botanic Gardens after work on the way to the train station. Combined this extra walking may only add up to an extra mile or 2 each day , but over the course of a week that becomes 5 to 10 miles and an additional 500 to 1000 calories burned.
- My 200lb goal target by end of August – This is a great goal as it’s achievable, easy to remember but also challenging meaning I’m motivated to reach it. I’m accepting 200lb as my absolute upper weight limit from September 2013 onwards.
- I’ve focused on running further now on each run to maximise the amount of fat I burn – I’m beginning to notice the weight loss on the run in terms of my endurance levels and pace. My easy conversational running pace is down to a 9:20 min/mile from 9:40 min/mile. The best thing is that I can keep this going for longer now and my mid-distance runs are up to between 11 and 14 miles. Those 14 mile runs burn 2,100 calories each!
- I use the MyFitnessPal barcode scanner app on my smartphone to track absolutely everything – All I have to do is scan the barcode of the food I eaten with the app, it beeps when it recognises it and then it talks to MyFitnessPal which 9 times out of 10 finds the correct item and adds it to my daily list. If you haven’t seen the app working before, check out the video below.
- I’ve been flexible with my calorie allowance – There are days where I’ll naturally eat more than others. On Sunday’s and Monday’s I’ll eat 2500 whereas on Friday and Saturday will be 3500. The biggest factor in my success thus far has been aiming to strike an average. If I don’t strike that average, it’s not the end of the world. I just don’t give up on logging. I restart again the next day.
- I’ve had 2 or 3 ‘cheat’ days – Sometimes I like going to a restaurant and not particularly caring about calories, fat or even hangovers. The important thing is trying to get back to normal on the next day. I don’t starve myself, I just aim for 3,000 calories again and try to fit a run in.