MyFitnessPal – Diet

For a good few years now I have wanted to get my weight down. It’s a bit of a longer story than that, so I will start from the beginning.

I was often a bit overweight as a kid, not obese but a bit chubby. I got back to a normal weight by the time I was 16-18, but after starting Uni, I started to put on a bit more.

After Uni, I was always a bit big, like 90KG, not ideal but not too crazy either. I was cycling in the summers and playing Softball and Cricket and Football in the winter. When I moved to Germany I stopped playing sports as I didn’t know anyone here and couldn’t speak the language, so Pizza was my friend and I started to balloon!

My turning point was buying some bathroom scales in 2011/2012, I weighed 106KG – obese. I started a low carb/ketogenic diet and got down to 90KG over the next few months. I started playing football again and cycling in the summer.

In 2013 I rode La Marmotte and wanted to get down to 80KG for the race, I just about managed it, but I was soon back up to 87KG in the winter. Since I started training properly and year round, I have settled more into a 77-82KG range, 77KG with more effort, usually in spring and then drifting back up to 80-82KG in the autumn/winter.

I have had the goal of getting down to 75KG for years now, but I never manage it! For Mainz Half Marathon in 2017 I had a big blip day and was 75.5KG, but the day before and the day after I was 77KG-ish. This year I decided to track what I eat, try to improve my nutrition and finally crack the 75KG barrier.

I started with MyFitnessPal in December, I immediately saw that I ate much more than I thought! For example I would eat 133g of oats, with 50g sultanas and 300mls 3.8% fat milk. That comes to about 835kcal, but I would think nothing of eating that with an omelette or toast or something.

I had to learn portion control. I looked at my ‘standard’ breakfast. For years I had eaten 4 eggs, milk, cheese and leberwurst for breakfast. That is about 750kcals (which is okay) but only 8g of carbs, 57g of fat and 47g of protein. To fuel myself for my workouts, I need more carbs, and although I don’t think fat in itself is bad, 70% fat for breakfast is high!

gI switched to 75g oats, 25g sultanas, 180mls 1.5% milk and 25g protein powder, that is 76g of carbs, 10 of fat and 40g of protein. That is 200kcals fewer, but has good carbs, little sugar, almost as much protein and most of the fat is gone.

I have been pretty religious about MyFitnessPal since I started, even on holiday I would try to write everything in, even if I overshot my daily target by 1,000kcals or more, it’s better to know if you ask me.

My weight has been steadily falling, I started at about 81KG, but soon got to 79, then 78, 77 and 76KG. It was still early February, so I moved my goals from 0.5KG weight loss per week down to 0.2KG. I think my base metabolic rate might be higher than the app thinks though, as I usually overshoot my expected weight loss!

Yesterday I was 75.6KG, that seemed like a steady weight for me, I certainly wasn’t dehydrated, but then today I was 74.7KG! Ok I think I was a bit dehydrated today, but I still cracked it. I changed my settings to maintain and will carry on (actually expecting to keep on losing if I eat for maintenance). I actually weighed in at 73.9KG the day after Frankfurt half marathon, that was pretty crazy, but I think 75KG is my actual weight at the moment.

I feel very good at this weight, my belly is very noticeably smaller and I am noticing definition where there wasn’t any before.

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