Still no plateau

Weight this morning is 77kg from 83kg at the start of the year, which makes me feel both proud and much more comfortable with my body shape.

Now that others are noticing a difference, and the waist line is not as strained as previously, it is very rewarding, and certainly a lot more comforting, the feeling of well being.

This week has seen a slight shift in attitude, last week, I was unsure if my weight loss was too rapid and could not be sustained. So I began the honest calorie counting and calories burned while exercising. This highlighted on Monday, my food intake to exercise was out of balance, not enough calories were consumed for a day which saw me go for a climb straight from work for an hour. When all the relevant numbers were plugged in there was a shortfall of some 500 calories. Not good, so I looked to ensure that was not a trend to continue with.

By the end of the week, yesterday the balance was just right which saw me have

• a calorie goal of 1,610 
• Food intake of 1,936 caories
• Excerecise burning 350 calories
• Balance 24 calories

With the goal set by the App to loose 0.5 kilo's a week, a good recommended weight loss, my calories and exercise were in balance.

Last night my intake was slightly higher than expected, but this was combated by a 10 minute rope jumping exercise which provieded a 158 calorie burn for 10 minutes of exercise.

 


 This morning started with a walk for about an hour with our dog "Blue" as you can see from the image below the burn rate is less per minute, but six times the duration of rope jumping

The majority of the walk sits nicely in the moderate range of exercise, contrasting from the intensity of rope jumping.

Although we purchased our Suunto Ambit watch for walking in the Lake District and Scottish Highlands, the ability of changing what it displays is excellent for monitoring exercise, expensive but well worth the outlay, though I do use my Polar watch for work.

So in a nutshell it comes down to balance, if you eat a lot, you need to exercise a lot, if you eat less, there is no need to exercise a lot. But remember if you excercise a lot you need to eat accordingly to the amount you use up.

Now looking back at what my GP had told me, my goal should be to eat a little less and exercise a little more and the pounds (Kilo's) would soon start to drop off.

A good barometer of balance, if you are not craving for food or too weak and tired at the end of each day, you have probably got the balance about right.

Exercise this week has seen me, dog walking every morning for around 30 minutes each time, indoor climbing at Reading Climbing Centre, one day for an hour, 45 minutes of badminton, three 10 minute rope juming sessions and one 20 minute weight aerobic training, as well as normal movements encountered during a week at work.

When asked by my wife this morning what my ultimate goal for weight loss is, I replied to reach 75 kilo's as a target, and from there on in any weight loss would be coincidental with activity and life style.