TNCR Pandemic Weight Loss Challenge

[jodi]

@horace I have tried that fasting thing and I can’t do it. I really need breakfast.

[mark]

@horace said in TNCR Pandemic Weight Loss Challenge:

I am fasting 16 hours per day. It seems to control my appetite, and I feel more full after smaller meals. Seems to be working so far and it's not difficult to stick to.

Same here. It's been over week now.

I have, surprisingly not cheated. lol

[mark]

But, I am not weighting myself until 30 days has passed.

My starting weight was 245.

I had steak and eggs 4 times in one week. Well, it was left over rotisserie roast that we cooked one night.

I have been having eggs for almost every "breakfast" which is at 12:00. Usually a small "lunch" at 15:00-15:30 then dinner at 19:30.
Nothing after 20:00.

Limiting the carbs although a donut was consumed today. lol Cream filled chocholate donut. My daughter is to blame for that one.

[Doctor Phibes]

I'm weighing myself religiously every morning.

When I say 'religiously', I mean that I shout 'Oh, God almighty!' every time.

[Aqua Letifer]

I'm down 13, and have done it all through "dieting." I figured out calorie intake can be greatly diminished if I eat the right things at the right time. For example, I can't skip breakfast. I just can't, it screws me up for the rest of the day. It's also much more beneficial if I take in some protein in the morning. So, that's what I do, a couple of eggs or something. Then, I'm good until dinner. I eat while the sun's still up, but by then I'm pretty hungry so I don't worry too much about how much I'm taking in; I just make sure I don't eat crap, and I don't eat again late at night. All of that seems to be working, and it's not hard to do because I'm not starving myself.

This is probably about as far as I can go without some serious exercise thrown in.

[Catseye3]

@mark said in TNCR Pandemic Weight Loss Challenge:

Cream filled chocholate donut. My daughter is to blame for that one.

Yeah, suuure.

[Doctor Phibes]

It's the beer at the weekend that gets me.

[George K]

https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2777737

Results

A total of 7444 weight measurements from 269 unique study participants (residing in 37 states and Washington, District of Columbia) were collected during the study period, with a mean (SD) of 28 (24) weight measurements per participant. Of 269 study participants, 130 (48.3%) were men and 207 (77.0%) were White individuals; and age data was available for 169 participants (62.8%) with a mean (SD) age of 51.9 (17.3) years. Baseline characteristics are displayed in the Table. As illustrated in the Figure, post-SIP participants experienced steady weight gain at a rate of 0.27 kg every 10 days (95% CI, 0.17 to 0.38 kg per 10 days; P < .001), irrespective of geographic location or comorbidities. These results translate into approximately 1.5 lb of weight gain every month (to convert kilograms to pounds, divide by 0.45).

Discussion

Weight is a clinically relevant health outcome that is independently associated with all-cause mortality.5 It is also a helpful proxy for physical activity, another measurement associated with all-cause mortality.6 In analyzing weight trends around initial SIP, we found a significant increase in weight over the post-SIP period at a rate of roughly a pound and a half weight gain per month following SIP. Although this may not appear clinically important, prolonged effects as have occurred with the pandemic might lead to substantial weight gain.

Because of the reliance on Bluetooth-connected scales and weight measurements during SIP from participants of the Health eHeart study, reduction of overall sample size is a limitation to this study. Although idiosyncratic characteristics of those who happen to own a Bluetooth-connected scale may limit the study’s generalizability, following individuals over time to assess their objectively measured weight changes during SIP diminishes threats to internal validity.

It is important to recognize the unintended health consequences SIP can have on a population level. The detrimental health outcomes suggested by these data demonstrate a need to identify concurrent strategies to mitigate weight gain, such as encouraging healthy diets and exploring ways to enhance physical activity, as local governments consider new constraints in response to SARS-CoV-2 and potential future pandemics.

[Doctor Phibes]

Ok, apparently I've lost three pounds this week, by walking my regular walk, and not eating stupidly, and I'm doing 15 reps a day with the ab-wheel.

Tomorrow I'm planning on a decent bike-ride. Last week's paltry 11 miles was really ugly, hopefully tomorrow will be an improvement.

[LuFins Dad]

I’ve had issues. Switching my diet started giving me severe stomach cramps. I’ve spent the last three days on a low fodmap diet and am just starting to feel better. I am going to maintain that for a week, then slowly start reintroducing different foods. Then I can start working on exercise.

[Mik]

@catseye3 said in TNCR Pandemic Weight Loss Challenge:

I wasn't stellar today, either. I had planned out an exercise program, but only managed two foot rolls with the foam roller. How I discovered that standing up straight without leaning on something has become (more) troublesome. Gonna have to do the foam rolling sitting/lying down until I get some weight off.

Did eat better than usual, though.

Cats, I highly recommend this unit. You can use it for arms or legs and get a very high quality cardio workout. It's an amazingly good machine for the price and only 25 lbs. You might find that, like me, you prefer the arm workout. I just put it on the coffee table and turn on the TV.

According to fitbit I get my heart rate up to about 130 and keep it there, which is perfect for my age. Sadly they have gone up $25 since I bought mine.

https://www.amazon.com/MagneTrainer-ER-Mini-Exercise-Bike-Exerciser/dp/B000V53KD8

[George K]

I'm reading (see the "What are you reading now" thread) Jason (Intermittent Fasting Guy) Fung's book right now.

He makes the point that, though exercise is a good thing for overall conditioning, it really represents only about 5% of your BMR (basic metabolic rate). Changing what/when you eat is a much bigger factor.

Based on my personal experience, I'm not sure I agree, but it's something to consider.

[Doctor Phibes]

@mik said in TNCR Pandemic Weight Loss Challenge:

According to fitbit I get my heart rate up to about 130 and keep it there

I can do that watching just watching movies featuring Scarlett Johansson. If I want a bit of HIIT I bring in Salma Hayek.

[Doctor Phibes]

@george-k said in TNCR Pandemic Weight Loss Challenge:

I'm reading (see the "What are you reading now" thread) Jason (Intermittent Fasting Guy) Fung's book right now.

He makes the point that, though exercise is a good thing for overall conditioning, it really represents only about 5% of your BMR (basic metabolic rate). Changing what/when you eat is a much bigger factor.

Based on my personal experience, I'm not sure I agree, but it's something to consider.

It seems to me that eating less is much better for losing weight, but doing more is much better at getting you fit.

Obviously, I'm not a doctor...

[Horace]

@george-k said in TNCR Pandemic Weight Loss Challenge:

I'm reading (see the "What are you reading now" thread) Jason (Intermittent Fasting Guy) Fung's book right now.

He makes the point that, though exercise is a good thing for overall conditioning, it really represents only about 5% of your BMR (basic metabolic rate). Changing what/when you eat is a much bigger factor.

Based on my personal experience, I'm not sure I agree, but it's something to consider.

Interval training where you get your heart rate way up for a minute then relax a bit for a few minutes then repeat etc is awesome for burning calories through the day. Maybe the 5% figure comes from "brisk walks" and the like.

[Loki]

Jama just published a study. The average American gained 1.5 pounds a month during the pandemic.

[George K]

@loki said in TNCR Pandemic Weight Loss Challenge:

Jama just published a study. The average American gained 1.5 pounds a month during the pandemic.

Yup - I posted that a couple of days ago.

My weight was remarkably stable during the pandemic - until December. Then, various factors conspired to curb my activity (notably, weather). I slacked off on my walks. I'm up about 5 lb from November as of early this month.

Working on it, however (despite what Dr. Fung claims).

[Doctor Phibes]

The winter weather's a real downer. In the summer, I can spend 3-4 hours a week with my heart-rate between 150 and 170. In the winter, the most exercise I get is going into the basement for some more beverages.

Still, spring's pretty much here now.

[Catseye3]

I'm sending along a little FAQ about foam rolling for those adopting an exercise program. (I'm spoiling it for those who aren't interested.)

:::

You have two major receptors in your muscles. One is your muscle spindle, which makes the muscle contract. The other is called the Golgi tendon organ, which makes the muscle relax. They both should be in balance with one another.

If you have any muscular imbalances, and all you do to warm up is dynamic or static movements, your body will be continuously compensating for your problem spots. Stretching stimulates the muscle spindle and makes it more overactive. Deep pressure stimulates the Golgi tendon organ, which then overrides the muscle spindle, which allows the tissue to relax, which prepares it for stretching. Foam rolling before stretching and exercising is like taking the parking brake off before you start driving your car.

The recommended warm up program: foam roll, static stretching, dynamic stretching.

:::

[Catseye3]

@mik said in TNCR Pandemic Weight Loss Challenge:

Cats, I highly recommend this unit.

Mik, thanks for the thought, but it looks like my rowing machine has that covered.

Not that my rowing machine is getting much of a workout these days.