New phone? Try my favourite Android apps…

Found a new Android smartphone under the tree this year? Why not try a few of my favourites…

I apologise: I don’t usually write stuff that’s so click-baity. However, I was struck by how useful one of my apps was yesterday, so I thought I’d recommend 6 of my faves for anyone unwrapping a new Android phone this year.

By the way, I don’t get any money for sharing this stuff, so you don’t need to worry about me being biased: I just love efficient things!

mightytextMightyText

Site: https://mightytext.net
Price: Free, premium options (which I don’t use)

Manage your texts from any browser on any computer.

This fantastic app is something I genuinely don’t understand how people cope without. So much easier than tapping out texts on a little touch screen, you can access all your text messages, respond to replies and generally manage that whole world of communication way more efficiently.

It even notifies you on your desktop PC when you get new texts. My phone spends all day in my coat pocket, whilst I’m in continuous contact on my computer throughout the work day.

smsbackupSMS Backup+

Site: SMS Backup + on Google Play
Price: Free, donate option for 93p, which you should do!

Keeps a permanent backup of call logs and texts in Gmail.

This bad boy has saved me hours of hunting down tit tats of information. Every single text I’ve recieved since 2013 is store in a folder in my gmail account, linked to the name of the Google contact in my address book.

You install it, you forget about it, and then when you are visiting that friend you saw two years ago and need his postcode again… you already have it! Well worth making a donation for.

4.-MyFitnessPal-Android-iOS-Windows-Phone-FreeMyFitnessPal

Site: MyFitnessPal.com
Price: Free.

The most efficient way to track calories and lose weight.

I suspect I would still be fat if MFP did not exist. As any of my blog readers will know, I’ve managed to get on top of health and fitness pretty heavily over the last year. A cornerstone of that has been the simple truth: you need to eat less calories than you use in order to lose weight.

Calorie tracking is a bit tedious, but MFP manages to minimise that. Using it, I estimate that I can keep track of 98% of my daily calorific intake with around 4 minutes work a day. This seems to have a reasonable benefit-to-effort ratio.

I recommend it purely because its got the largest database of any of the calorie tracker apps. The larger the database, the more likely you don’t have to try any work out calorific value from raw ingredients, which is possible but time costly.

Week 5 weight graphLibra

Site: Libra on Google Play
Price: Free, donate option for £2.50 which I recommend!

A nice graph with some simple stats for your daily weights

I weigh myself every day, and recommend it for my patients trying to lose weight. It keeps you motivated (and guilty), and gives you a more accurate picture of your weight over a week than a single measurement. If you’ve ever read The Hacker’s Diet, this app is for you…

Libra is dead easy to use, gives you nice graphs, with a great weighted average so you get a useful measure of your overall direction of travel. It also works about a few neat stats, such as estimated calorie deficit based on your weight loss: I’ve previously found this to exactly correlate with my diet and weights.

Google KeepGoogle Keep

Site: Keep.Google.com
Price: Free

Simple post-it note app with effortless sync to all your devices.

You know when you need to remember to buy milk? Or you have a list of dates someone told you to keep free? Or a not very important password that you occasionally need? Google Keep is there for that data.

Its instant to use, works great on Android and on the web, and gets the job done. Does it do everything you could ever possibly need? No. Does it do a reliable, well designed job for you with no questions asked? Yup.

Pocket Casts

pocketcastsSite: Shiftyjelly.com/pocketcasts
Price: £2.49

The best podcast app out there, makes listening and hunting for new ones a breeze.

My phone died the other day, so I picked up my wife’s phone, logged into Pocket Casts, and was listening at the point I’d been interupted about 3 minutes later. That alone explains how great this app is.

For discovering new podcasts, listening to old favourites, and for doing all the hard work for you, with automatic downloads, and auto-deletion, I’ve not tried anything else that comes close.

Try it out, and find those boring runs, drives and cycle rides way more interesting. Eventually realise you’ve listened to 30 hours of Dungeons and Dragons role play in the course of a month, and wonder if there’s something wrong with your life…

That’s all for now… Got any apps you’d recommend? I’m all ears… leave a comment below!

Six kilos in six weeks: The end

wpid-wp-1447062912089.jpgRead the first post in this series here – Six kilos in six weeks: finishing what I started.
Just a warning, I’m going to be talking about weight loss, dieting and body image. If you struggle with your relationship with food, or have any self image difficulties, you may find it hard to read.

And the grand result is…

endomondoI lost 4.1kg. I feel pretty good about myself. This whole series was never really about weight loss “numbers”; it was about getting healthier. My achievements include:

Isn’t the maths wrong?

Lots of people enjoy getting their knickers in a twist about calories. Google “calorie myth”, and find a million different websites arguing about the idea that calorie deficit is the most important part of weight loss.

Maintaining a decent calorie deficit led to a decent amount of weight loss.

Happily, we can test the theory:

weightloss week 6 highlightCalorie Deficit

During this challenge, based on my approximations, I’ve run up a calorie deficit of around 36,500 calories. That means, I’ve eaten around 36,500 kcal less of food than I’ve burnt by living, breathing and exercise.

Weight loss

According to my calculations, each 7,000 should equate to around a kilo of fat loss. That would mean I should have lost around 5.2kg. I’ve lost 4.1… is the maths wrong?

Where did that 1.1kg go? 

In the last 6 weeks, I’ve done just under 32 hours of exercise. I think its a fair assessment to say that I’ve probably put on at least 1.1kg of muscle.

Conclusion

I’m pretty confident in saying that maintaining a decent calorie deficit led to a decent amount of weight loss.

I could have eaten healthier foods, sure, but just sticking to a low calorie diet meant I ate way more green veg, because if you eat chocolate, you end up hungry. And the exact mix of foods you eat doesn’t have much impact on weight loss.

The diet also encouraged me to exercise. You go for a run, you get to eat more nice things. The evidence is pretty clear that physical exercise is really good for you. Its healthier to eat a bit of rubbish, and burn it off in exercise than to be slim, but unfit.

Macros!

The other side of the coin regarding calories is what they are made from. My key discovery over these 6 weeks: meeting macro targets and calorie targets at the same time is hard work, and likely not very helpful.

I have uniformly found that, for me, not bothering to keep track = weight gain.

Its hard enough work keeping track of all your calories, and comparing one option with another. When also trying to add in proteins, fats and carbs, it becomes much harder to have confidence about any single option:

For example, what’s better, an omelette, or two sausages? It can become a little paralysing having to always think “well, how much fat, and carbs, and protein, and calories do I have left today?”

Anything that makes keeping track of what you eat arduous increases the chance you won’t bother. I have uniformly found that, for me, not bothering to keep track = weight gain.

How to effectively manage my food intake to lose weight?

Therefore, my advice to fellow weight loss devotees? Keep track of calories.

If you are doing a fair amount of exercise, you may want to also try to hit a 0.8g of protein per kilogram of bodyweight target. Let the fats and carbs take care of themselves, allow your decision on eating something go like this:

  1. Do I have enough calories left for this today? !If not, you can’t have it!
  2. Will this fill me up? Then you realise the two sausages, mushrooms and huge pile of broccoli are probably a better option than the single cookie.
  3. Which has more protein? So you look at the lentil and tomato bake, and realise the chickpea omelette might be the more effective option. You soon also realise the protein heavier option will likely be more filling anyway, so you stop at point 2 before ever reaching this step.

Changes, changes, changes.

weight loss over 6 weeks

Above is the whole catalogue of weekly pictures. I’ve been aiming to maintain at around 67kg until after Christmas, at which point I’m going to hit myself with a range of new goals.

Shout out thanks to Jon Smith for nagging me, and texting me daily to tell me to “put down the butter dish and walk away”. Check out his ace 5K running app at RunwithKick.com

Results

These were all updated live from a central database, so feel free to check back daily for updates…

Six kilos in six weeks: 28 days down

wpid-wp-1447062912089.jpgRead the first post in this series here – Six kilos in six weeks: finishing what I started.
Just a warning, I’m going to be talking about weight loss, dieting and body image. If you struggle with your relationship with food, or have any self image difficulties, you may find it hard to read.

How am I doing?

We just spent a week at Center Parcs. Usually, a trip to CP involves us doing a shopping trip where doughnuts, cookies and chocolate feature pretty heavily. I was a bit concerned about this, but actually, the week proved pretty great.

Getting muddyWe ate tons of cabbage, broccoli and about a pint of coffee every day, but I managed to stay away from the biscuits.

  • I was under my calorie goal on three days this week…
  • …but on my worst day I was over by 775kcal.

Overall, based on a basal metabolic requirement of 2400 kcal per day, I’ve averaged a daily deficit of 865kcal, leaving me just over 6000 kcal down for the week.

Getting sweaty

My exercise has been going brilliantly. Center Parcs helped, with its rather inviting biking trails, and having free time in such a lush setting – you can see my mud splattered face on the right.

  • Week 1: I burnt off 1157 kcal doing exercise
  • Week 2: 945 kcal.
  • Week 3: 2150 kcal.

This week? 2235 kcal burnt off! I’m thoroughly enjoying being more active, feeling much healthier, and have even beaten my 10K time down to 55:20.

WhaLibra chart- 2015-10-26 12-00-00t is my weight?

Time to be frank: I’m a kilo and a half behind my goals at the moment.

My red average line continues to drop steadily, but I’ve left the blue goal line dropping away from me depressingly fast.

I suspect there are two reasons behind the slow loss:

  1. Based on my calorie deficit, I’m not quite hitting the goal of eating 7000 kcal less than I need each week. I’ve average 6,100 over the 4 weeks, which could account for at least half a kilo of weight.
  2. I’ve been doing steadily more strength exercises. Still only body weight work like press ups and sit ups, but my whole body feels firmer, especially my shoulder and arms, so its likely that at least another half kilo is muscle gain.

Macros!

Macros are more about how I feel than the effect they have on my weight.

After planning to look at this every week, today I finally had a look through my macros.

  • Protein aim: 40% – I’ve averaged 19%.
  • Carbs aim: 35% – I’ve averaged 50%.
  • Fat aim: 25% – I’ve averaged 30%.

I could get all excited trying to link high protein weeks with successful weight loss weeks: but ultimately, its impossible to separate this from the maths of calorie deficit. For me, especially whilst I’m not doing any significant weights or strength training, macros are more about how I feel than the effect they have on my weight.

I’m going to adjust my goals to those that more closely match the RDAs, and aim for Protein 25%, Carbs 50% and Fats 25%, and see how I see with that mix. I suspect I’ll struggle to keep protein that high, and may end up swapping out a bit for fats…

Changes, changes, changes.

weightlossweek4

I’m confident that if I carry on pushing, the weight will continue to fall off. Frankly, I trust the science more than I trust my scales. That said, metabolism, fat burning and calorie restriction are not exact sciences, so its worth slightly fiddling to see if there’s an improvement.

  1. Drop back to a 1200 kcal target. I think I can manage this, and I’m intrigued to see if its all I need to hit my targets.
  2. Carry on the exercise. 2000 kcal of exercise is a nice amount for me. Going to carry on the same routine as last week, with 2 circuit training days, 2 running days and 2 cycling days.
  3. Try to hit new macro targets. I’m keen to see if this has an impact on my percieved energy levels, or other pseudo-scientific effects…

Shout out thanks to Jon Smith for keeping me accountable, and texting me daily to tell me to “put down the butter dish and walk away”. Check out his ace 5K running app at RunwithKick.com

Results

These are all updated live from a central database, so feel free to check back daily for updates…

Six kilos in six weeks: halfway through

horizontal-162952_1280Read the first post in this series here – Six kilos in six weeks: finishing what I started.
Just a warning, I’m going to be talking about weight loss, dieting and body image. If you struggle with your relationship with food, or have any self image difficulties, you may find it hard to read.

How am I doing?

I stuck to my guns better than last week:

  • I was under my calorie goal on two days…
  • …on my worst day I was only over by 400kcal.

Overall, based on a basal metabolic requirement of 2400 kcal per day, I’ve averaged a daily deficit of 922kcal, leaving me just below 6500 kcal down for the week.

WhaLibra chart- 2015-10-19 12-00-00t is my weight?

Err… Somehow, I seem to have lost no weight at all since last week. Weighing in at 69kg was somewhat depressing this Monday morning.

That said, the red average line has still dropped by half a kilo in the last week, and I suspect my weights will catch up through the week, although it does look like I’m a little behind…

A changeable week.

Routine is the dieter’s friend. For me, I get up, weigh myself, have a negligible calorie coffee, go to work, eat around 700 calories through my work day, do some exercise at lunch, then go home, do a little more exercise, and eat about 700 calories in the evening.

Without routine? Life seems to be suddenly filled with opportunities to eat, and a high availability of difficult to assess foods. How many calories are actually in a Saag Paneer with half a Peshwari Naan. A Salad Kebab? Even just a latte from a random coffee shop?

In dieting, as in so many areas of life,
knowledge is power.

This week I visited my grandma in Birmingham. I massively upped my exercise, and did my best to keep track on calories pretty severely. But the simple failure to remember my weighing scales meant I already felt uncomfortably cut adrift.

So far, I’ve not found this moderately intense diet particularly difficult. Weight loss is pretty simple really: mostly, you need to eat less. Having a nice graph of weights, whilst tracking my daily input and outputs gives me a real sense of control. That’s why not having my scales robbed me from feeling capable and confident; in dieting, as in so many areas of life, knowledge is power.

Getting sweaty

What went better? Exercise went better:

  • Week 1: I burnt off 1157 kcal doing exercise
  • Week 2: I managed 945kcal of exercise.

This week? 2150 kcal burnt off. More than the previous two weeks combined. This may have contributed to the difficulty losing weight, in two ways:

  1. Firstly, there is a risk of overestimating exercise calories burn, which would mean my net deficit wouldn’t be high enough.
  2. Secondly, I may have built up my muscles a bit, which would disguise fat loss.

Changes, changes, changes.

weightlossweek3

I’m confident that if I carry on pushing, the weight will continue to fall off, despite the results this week. This week I’m going to:

  1. Stick with a 1400 kcal target. I doubt I will see significant progress with any more, and I’d be miserable with any less!
  2. Aim to stabilise my exercise. 2000 kcal of exercise in a week is a sustainable amount for me – translated to about 5 hours. Aiming to fit in the following workouts:
    – 2x a NYT workout twice a week
    – 2x cycling day
    – 2x running day (working on bleep test)
  3. Keep an eye on macros. *Still* haven’t thought about macros much. May look at this this week, or just review it at the end.

Shout out thanks to Jon Smith for keeping me accountable, and texting me daily to tell me to “put down the butter dish and walk away”. Check out his ace 5K running app at RunwithKick.com

Results

These are all updated live from a central database, so feel free to check back daily for updates…

Six kilos in six weeks: the difficult second album

horizontal-162952_1280Read the first post in this series here – Six kilos in six weeks: finishing what I started.
Just a warning, I’m going to be talking about weight loss, dieting and body image. If you struggle with your relationship with food, or have any self image difficulties, you may find it hard to read.

How am I doing?

After a very principled and well behaved week one, I did less well, but still acceptably this week.

  • I have overshot on every single day…
  • …including one day where I managed an extra 1423 kcal!

Despite how bad that sounds, I only overshot by an average of 73kcal on the weekdays. I could see my weights were on track, so allowed myself a rest day on Saturday.

Depressingly, although I had been aiming for 2000kcal, I managed to exceed this by over 800. Its a clear warning that learning to balance my appetite in a controlled manner after this diet is going to be a big challenge.

Overall, In the last week, based on a basal metabolic requirement of 2400 kcal per day, I’ve averaged a daily deficit of 701kcal, leaving me just a smidge under 5000kcal down for the week.

WhaLibra_2015-10-12t is my weight?

Apparently in the last week, I’ve gone from 70.6kg on the scales to… 69.0kg. In reality, things aren’t as simple as weighing daily, that’s why I use a rolling average (see the red line) to confirm things are moving in the right direction.

Still, I weighed 71.1kg 2 weeks ago, and I currently weigh 69.0kg, so there’s no doubt I’m on target.

What’s been hard?

The temptation to snack has definitely increased a little in the evenings.

This week I’ve had a sore throat, and generally felt pretty exhausted. I’ve not been super hungry, although the temptation to snack has definitely increased a little in the evenings.

Mostly I’ve just been bored of my normal day time food – I usually have a Joylent/Queal/soylent style shake for my combined breakfast and lunch over the day. There have been several days where this has lost out to an equivalent calorie amount of curly fries, or veggie sandwich.

I’ve struggled a little to motivate myself for exercise. Last week I managed 1157 kcal of exercise – not much short of an extra day’s calories. This week I managed 945 kcal, around 20% less. Not managed a proper run since starting the diet. I did, however, stop finding the NYT 7 minute exercise so hard, and am noticing an improvement in my press up ability!

 

Changes, changes, changes.

weightlossweek2aI’m happy about progress. If this carries on, I should hit 65kg as planned, hopefully all from fat loss. This week I’m going to:

  1. Stick with a 1400 kcal target. Although I’m missing it a little, I know myself – if I set it at 1500, I’d just miss that a little instead!
  2. Slightly increase my exercise. Aiming to beat the total calorie burn from week 1. Aiming to fit in the following workouts:
    – 2x a NYT workout twice a week
    – 2x cycling day
    – 2x running day (working on bleep test)
  3. Keep an eye on macros. Still haven’t thought about macros much. May look at this this week, or just review it at the end.

Shout out thanks to Jon Smith for keeping me accountable, and texting me daily to tell me to “put down the butter dish and walk away”. Check out his ace 5K running app at RunwithKick.com

Results

These are all updated live from a central database, so feel free to check back daily for updates…

Six kilos in six weeks: 1 week in

horizontal-162952_1280Read the first post in this series here – Six kilos in six weeks: finishing what I started.
Just a warning, I’m going to be talking about weight loss, dieting and body image. If you struggle with your relationship with food, or have any self image difficulties, you may find it hard to read.

How am I doing?

The first question in any diet is: have I fallen off the wagon yet? I’m happy to say no.

  • I have overshot, on one day by 250kcal…
  • …but I’ve also been under it by 137kcal on one day too.

In the last week, based on a basal metabolic requirement of 2400 kcal per day, I’ve averaged a daily deficit of 996kcal, leaving me just a smidge under 7000kcal down for the week.

All things being equal, 7,700 kcals would roughly equate to a kilo of fat loss. Has it…?

WhaLibra chart- 2015-10-05 12-00-00t is my weight?

Fairly underwhelmingly, in the last week, I’ve gone from 71.1kg on the scales to… 70.6kg. I’m happy things are moving in the right direction, even if they are currently moving a little slower than I hoped, after the exhilaration of reaching 70.0kg on my 3rd day.

In the past I’ve had my weight change by 3 kg over the course of 3 days!

You should expect your weight to vary significantly day by day. Drinking more water one day than the next can account for huge variations, as can the timing of bodily excretions. In the past I’ve had my weight change by 3 kg over the course of 3 days!

What matters is the trend of your weight. At the moment, I have a steadily downwards trend for my weight. On the graph on the right, the blue line is what I would need to achieve to hit my 6kg target loss. The red line is the estimate based on my weigh ins.

What’s wrong with my maths?

If I’m running at a deficit, why aren’t I losing weight? Some people say that calories in/calories out is a myth – are they right? Unfortunately, metabolism, weight loss and nutrition: none of these are exact sciences. Whilst its a helpful rule of thumb, lots of factors can derail this.

Estimations I’ve had to make.

I’ve had to make a number of assumptions and estimations for my diet.

  • Firstly, my basal metabolic rate using the Harris-Benedict equation: BMR= 88.362 + (13.397x weight in kg) + (4.799 x height in cm) – (5.677 x age in years ). For me, that equals 1,706kcal a day.

Already there are huge potential variabilities here – if your weight is mostly muscle, your BMR will increase, but that’s not reflected in this, and conversely, if its all fat your BMR will decrease.

  • Secondly, my daily calorie needs, based on my activity level: BMR x 1.55 (based on being moderately active) = 2,644kcal per day.

I started with an assumption of daily calorie needs of 2200kcal a day, giving me 1200 after a 1000kcal deficit. I felt pretty tired on this, and felt it made sense to increase to 2400kcal, (giving me 1400 after my deficit). The unclear aspect of the daily needs is: does one account for exercise calories if its already included in the calculation?

Unhelpful exercises

I actually found my ability to do press-ups reduced throughout the week.

A key issue here is that I’ve been doing strength exercises every day. The New York Times 7 minute workout isn’t much, but it involves a fair amount of sit ups, press ups and similar body-mass strength routines.

Doing strength exercises every day, on the same muscles, is a stupid idea. A good workout actually slightly injures muscle fibres, with the act of repairing damage leading to an increase in size and strength. They need at least a day, ideally two, to recover and be ready for more work. I actually found my ability to do press-ups reduced throughout the week.

Also, I may have been putting on muscle, which would impact on the daily weigh in.

Changes, changes, changes.

weightlossweek2

One week is down, and I’m feeling good. Sure, I’ve not obviously lost much weight, but I’m solidly on a path to being heathier, and I’m excited about it. Pretty sure there is a slight visual difference too… This week I’m going to:

  1. Stick with a 1400 kcal target. It’s difficult to be certain of my basic calorific needs (as discussed above) but its likely at least 2,400 kcal. A 1,000 kcal deficit is likely to be both effective and sustainable.
  2. Change my exercise. I’m going to do the New York Magazine workout twice a week, a decent cycle ride twice a week, and an attempt at improving my running time in a bleep test once a week. Sunday is going to be a day of rest!
  3. Keep an eye on macros. I’ve not really kept much of an eye on exactly what I’m eating, so this week I’ll think a little bit more about hitting the ratios I planned at the start.

Shout out thanks to Jon Smith for keeping me accountable, and texting me daily to tell me to “put down the butter dish and walk away”. Check out his ace 5K running app at RunwithKick.com

 

Results

These are all updated live from a central database, so feel free to check back daily for updates…

Six kilos in six weeks: finishing what I started.

wpid-wp-1447062912089.jpgJust a warning, I’m going to be talking about weight loss, dieting and body image. If you struggle with your relationship with food, or have any self image difficulties, you may find it hard to read.

Weight graphGetting healthier

I’ve been taking a more proactive approach to my health over the last two years. Amongst over achievements, I have:

  • Lost around 16kg (Around 2 stone, 8 lb) – 18% of my entire weight.
  • Dropped my BMI from 28 (Nearly obese) to 23 (Middle of normal).
  • Started running – and competing in a weekly 5K at runwithkick.com.
  • Taken part in my first Triathlon.

My “magic” technique

There’s an old cycling adage that holds a lot of truth:

You get fit on the bike;
but you lose weight in the kitchen.

I’ve always been fairly active, walking and cycling around Sheffield’s hills, but I’ve also always been completely able to eat a large pizza, followed by a large tub of Ben & Jerry’s.

The simple fact of the matter is, to lose weight, you need to eat less calories than your body is using. There needs to be a deficit. Thanks to calorie counting, a few lifestyle hacks, and a general awareness of the fact that its better to be fit than full, the weight has steadily come off.

Not quite there yet

Unfortunately, as the graph above shows, it easily goes back on. Whilst overall I’ve made a steady progress, I’m keen to skip to the end now. I’ve been aiming for 65kg for several years, and I’m planning a final push.

That would take my BMI to just under 22, and, I estimate, leave me with little enough belly fat that a six pack would emerge.

Why bother?

Last night, I came across an article by a chap who has lost around 40kg, and I showed his progress photo (below) to Katherine (my lovely wife), asking: “If you could choose, which body would I have?”. We’ve both come a long way over the last few years in opening up, and talking in a healthy weight about diet, about calories, and about fitness – I’m proud that she knows she can answer a question like that honestly, without hurting me.

She chose the second from right image. Mildly muscular, low body fat.

4dZcALk - Imgur

Now, I have a healthy weight at the moment. I’m fairly happy with how I look, how I feel, and how I weigh. But I’ve always wondered how it would feel to be a bit more slim and muscular. And there is no shame in wanting to look sexy for your wife: frankly, it’s my duty.

DSC_0252The plan

I’m aiming to lose 1kg a week (around 2.2lb). This is a healthy amount of weight loss to aim for – its recommended in the NHS Weight Loss guide. I will do this by maintaining a calorie deficit of around 1,000 calories a day.

For fitness, I imagine I will have a fair bit more muscle work to do at the end, but for now I’m going to carry on my normal running and cycling, but commit to completing the New York Times 7 Minute workout once a day.

I’m not a big believer than the macronutrient mix has a huge impact on metabolism; but I do know that protein makes me feel full more easily than carbs, which helps to hit calorie deficit goals. I’m going to be aiming for roughly 40% protein, 20-30% fat and 30-40% carbs.

Support me!

Encouragement is very helpful to me. Kind words, fat jokes, comments on how ridiculous I look in those cycling socks – anything with a spirit of “I’m behind you!” would be great. Feel free to text me, facebook me, tweet me; comments on the blog are especially nice to get.

If you want advice about making lifestyle changes yourself, drop me a message.

Results

I’ll be doing a weekly update post, but I’m going to keep track of some key stats below.

One finding I’m expecting is that my basal metabolic rate may be higher than I give myself allowance for. This will show itself in me losing weight faster than planned. If so, I may need need to increase my daily calorific intake by 100-200kcal. I can definitely cope with having to eat a chocolate bar.

I may also find that I run out of abdominal fat after 4 or 5 kilos. If so, I’ll stop.