Category Archives: Losing that tyre – diet

Knowing when full is actually full

20140104-085345.jpgThe reason for this post, is a sort of typed personal arse kick. You see I am the first person to get another bowl of cereal or grabanother sandwich when at a meeting buffet. However since quitting wheat (all of 3 days a go – evidently no right to preach), I have been reading more about the human ability to just keep on eating.

Apparently there is a 7 minute delay between the stomach and the brain. Did not know that. Therefore if one could distract ones self after a seemingly small meal one might then feel full.Some nutritionalists believe that distraction is actually the cause and not the cure. There is a theory that if you read, blog, surf the web or watch TV while eating, this 7 minute delay is almost negated. Your body just carries on eating until the stomach can literally take no more. Completely full. Where all your body actually needs is a fraction of the amount you just rammed into your body.

There are loads of books out there documenting this.

So for the next 7 days I am going to put a little experiment on top of my January goals / experiment. From what I have read these are the 7 rules that are going to apply to everything I put in my mouth.

1. Mastication – I must fully chew every mouthful. To start with I am going to go with 20 chews. This sounds a lot and I am going to look very funny when out with my buddies. I like to add a bit humour to the evening. Seriously though it slows you down and increases the surface area of your food, making it easier to digest and meaning you get all the nutrients.

2. Put sandwich down – OK so in Jan I am not eating wheat, but my point is that, I am going to put my food down every time I have a mouthful. This includes cultery. The food is not going to run away, I do not need to pre load my fork with the next massive load, or hold the sandwich/bagel/apple/snack near my mouth or even in my hand. Put the food DOWN between every mouthful. The upside for Mrs. FatCycles is that I am not going to be inhaling my food off the plate.

3. Concentrate on every mouthful – no more TV dinners – OK well only for a week. But if it works maybe longer. Basically concentration on what I am eating. No books, no iPad – nothing. The food is my enjoyment, I will concentrate on that is my entertainment.

4. No standing room – I must sit down while eating anything. Main meals must be at a table and not my desk.

5. Am I full – by doing all of the above, I should theoretically slowed down my eating enough to know when I am full. I have to listen to my body. And when I am full STOP EATING.

6. Drink before every meal – most of the time one feels hungry, apparently it is just thirst. The body confuses thirst with hunger. So I am going to have a pint of water before allow anything to go in my mouth.

7. Am I really hungry – Last rule of the experiment. If I feel truly hungry – not bored or thirsty – then I can eat. Theoretically if 6 has not worked I must be hungry.

OK time to get into some lycra and get wet on the bike.  Pictures to follow later.

FC

Advertisements

Of Strava Challenges and Noro Viruses

3rd of Jan – Location Home Office – Why? Noro Virus

The UK NHS give this description:

“Norovirus, sometimes known as the winter vomiting bug, is the most common stomach bug in the UK, affecting people of all ages.

The virus, which is highly contagious, causes vomiting and diarrhoea. As there is no specific cure, you have to let it run its course, but it should not last more than a couple of days.”

As you might imagine I have not hit the trails or roads.  But I have managed to stick to the eating plan – mainly as I cannot stomach anything so the temptation of the evening beer has not been felt.

On another note, to keep myself inspired Strava have launched their January – Prove it Challenge.  With the added bonus that if you cycle 600KM (375 Miles) in a month you can apply to get an exclusive Strava Prove It T-Shirt.  Now being a complete muppet for this type of challenge and exclusive merchandise, I am already working out how to make the miles up for missing the yesterday and todays cycling.

Strava_Prove_It

I guess what ever motivates you does the trick.  And this is working for me.  Apart from my stats don’t look great at the moment.

FC

Of broken hips and more reasons to get in shape

When I was 17 I had what is called a slipped epiphysis. This basically is where the ball of the upper femur slips backwards out of the hip. The result is a deformed or fractured femur with limited movement that needs to be pinned back in place.

Now this is not a sob story, as so far my life has been exceptional as far as adventure and experiences go. But if the extra tyre around my gut, the double chin and last night one of my buddies girlfriends turning round to me and telling me, my tits were better than hers – and she has got a good pair – was not enough of wake up call, my doctor told me that if I do not start losing weight, I will have to get a hip replacement as I am putting too much pressure on my pinned hip.

So as I sit here with my last hangover for a month, I am slightly nervous and apprehensive. I know I can complete the first month. There are going to be some difficulties. For example, I completely forgot I am snowboarding with a whole group of friends in the last week of January – typically a beer fuelled week of fun. I am going to be needing some advice of how to tell friends I am not boring and how to convince myself that beer is not an essential ingredient for a great snowboarding trip.

For now I am breaking it all into bite size pieces. The first of which was a New Year’s Day breakfast without any bread or wheaty stodge.

So one meal done, 92 to go. Time to get the bike out and give it a welcome to 2014 in the horizontal rain and gale force winds.

HAPPY NEW YEAR.

Everything Ready?

My experiment begins tomorrow.

As part of the 5/2 (Fasting Diet), it is recommended that you allocate two days to only have 600 calories.  I have chosen Monday and Wednesday.

My gut feeling and my ‘guts feeling’ is that it will be better to start the fasting diet on the first Monday of the month.

From the 1st Jan 2014 I am going to stick to my other diet goals of no Alcohol and no Wheat, but start the 5/2 diet on Monday 6th Jan.

There are several reasons for doing the first Monday of the month for the fasting diet, which are as follows:

1.  January is the end of a massive glutenous period (well for me anyway) and with the return to work I do not want to feel too flat on the first couple of days and then fail by eating comfort food.  From what I have read about New Year resolutions (which this is not….but it does fall into that category as far as Mrs. FatCycles is concerned), once one falls off the rails it is human nature to react by saying well “f*** it I have failed now, so I might as well give up” and that as much as we love our loved ones and friends some of the for some pervious reason want us to fail to make them selves feel better.

2.  Starting at the begging of the week is easier psychologically.

3.  If I am giving up drinking for a month, then knowing myself I will probably try and make up for it with my favourite ale, Summer Lighting, so starving ones self with a New Years day hangover is a recipe for disaster.

summerlightning2011

So for me it is all about baby steps that are exciting rather than daunting.

New Years day for me will be without Alcohol and Wheat.  Which I think will be hard enough.  Wow that makes me sound like an Alcoholic, but lets face it the quiet glass of wine on the eve of a new working year is always quite soothing, but not this year.  Mr. FatCycles will be tucking into a hot fresh mint tea and packing my salad and fruit for what will be the most exciting January ever.

Good luck everyone and Happy New Year.

The Jan Plan

Before this is read….. it is a good idea to mindful of a couple of things. I already enjoy dressing up in lycra at the weekend and getting a pain in my rear end, while averaging 40 to 50 miles a week. I know I can happily go a month without alcohol (OK happily is an exaggeration, but I do it at least once a year and know I can manage it). The wheat is going to be a sruggle.

What I am trying to say is – if you are one of the few readers of this blog and are trying something similar, all the research I have read suggests that you set manageable goals for yourself. Especially in January as most Jan Plans or New Year resolutions are broken in the first couple of days. Fore warned is fore armed. Therefore I am not doing this as a New Year fad but more as an experiment on myself, it just happens to coincide with January. If you do not cycle at all, start by trying to do one or two 5 mile rides a week and building from there. You will be amazed (or so all the books tell me) what effect this small baby step will have on your metabolism and eventually your weight.

The diet

My personal goal is 5KG loss in the first month or approximately 1.25KG a week.

I hate the word diet, but that is what this is. A change of what I put into my body, aka, ones diet.

5/2 or the Fast Diet – Michael Mosley – Available at Amazon – This diet was in fashion last year and when thinking of doing this experiment, a colleague of mine had recently done this diet and had said it had become a lifestyle.  The principle is that for two days a week (not consecutively) you only consume 600 calories for the 24 hour period.  There was a great article on this in Cycling Weekly’s quarterly magazine Cycling Fitness in the Autumn Edition.
No Wheat or Alcohol – I am doing this bit for two reasons. 1. I fart like you wouldn’t believe. My buddy is a sports nutritionalist for ultra endurance athletes and she told me that this could be due to a slight wheat intolerance. Well there is only one way to find out. Mrs. FatCycles is fed up of the Dutch Ovens. 2. Alcohol from what I have read is just empty calories. My theory is if I can give it up for a month combined with the wheat (struggle as I love bread, pasta and pizza) and I see positive results then maybe I can convince myself to only drink once or twice a month.
Reduced caffeine – I drink too much black coffee. The thing is between me and this blog, it is sort of like my dirty mistress. She is a little bit naughty and leaves your mouth in filthy state that I am scared to kiss Mrs. FatCycles with.

The exercise goals

3000 miles in a 2014 – which equals, 62.5 miles per week, which when broken down is not to much, 4 cycles of 15.6 miles, which, is about 1 hour and 15 minutes for an average cyclist, therefore out of the 168 hours in a week it is only 3% of my total weekly time. When I think of it like this it is I hope easy for me to say ok well I will forgo 2.5 hours of TV during the week so that I can be more active, happier, less likely to have a heart attack, better in bed etc and wake up an hour earlier twice a week. Maybe on a Sunday before the kids get up and prepare the whole family breakfast! I don’t know about anyone else but this will not only make me feel like a legend will earn me seriously big brownie points with Mrs. FatCycles. I have given myself a bit of rude awakening on this anyway which is entering the Etape Du Dales – a UK version of the French classic sportives – basically a stage of the Tour Du France. Which by the way I am no where near fit enough for.

Bar bells once a week – easy one, muscle tissue burns more calories and increases your metabolism. To start with I am going to do 3 sets of 10 of bicep curl, shoulder press and tricep pull.

Meditation – I have really bought into http://www.getsomeheadspace.com by Andy Puddicombe. I saw it on a Virgin Atlantic flight while bored of all the rubbish movies. I am not one for meditation or self help, however this just made sense. I have watch his talks at the Do Lectures online and just thought wow. His course is only 10 minutes for 10 days. Again like the 5 hours of cycling in my 3000 mile challenge this really is not much to ask.

Goal focusing session – This is my last one to keep me on track for January. Each night before bed I am going to go over my goals, imagine what it feel like to have achieved each of them, what I will look like slightly slimmer, how much more energy I will have. I truly believe that we create our own reality. Imagine this for a second, when you wake up in an exceptionally good mood, the whole world seems to be on fire with possibility, your colleagues/friends/partner/parents all seem to get on with you, you come up with great ideas, you are productive, the trees look good, you feel confident, etc. However take the polar opposite, wake up in a bad mood….you do not get on with ayone, you look for a fight, the buildings look like crap, you are less than productive, etc. The reality is that nothing has changed apart from you. The reason that all the bad things happen when you see the world differently is that you are in a negative space and are almost willing for the ‘bad’ to come. The brain is an amazingly powerful thing, that works overtime to make what you focus on happen. Maybe it is as simple as by focusing on your goals you naturally become more receptive to things in your life that will make the goals reality. All I know is that I have done this in business and at home, and so far all I have really focused on has happenned.

Ok I know this sounds like a lot, but you can see how I get on or if I have just set myself up for another epic fail……not this time….enter tiger grrrrr.

Unknown-2

Are you sitting comfortably……

….then i’ll begin.

Christmas…..the down fall of the food centric cyclist.  I went into this Christmas with every intention of coming out the other side thinner, faster and with at least 150 miles clocked up.  How stupid am I?

No need to answer – I am some how constantly delusional, I know I will set myself a task that every year I fail at, finish feeling pissed off with myself and eat more.  Result = larger than the previous year and slower up the hills. Great work!

For those of you lucky ‘split-pins’ that are thinking just eat less and cycle more.  Absolutely right, however like the rest of my fat clan (cyclists or not, some of which are in denial) just don’t seem to be able to grasp that concept.  The curry is just too tempting, one more pint, pork scratchings etc.  If you can’t have empathy or sympathy, do us one favour and don’t gloat.

So as the ‘about’ page suggests, I am going to try and enjoy the cycling and take baby steps to getting back into shape.  If it works it might help others or just inflate my own ego.

On the 1st of January I intend to embark on the oh so fashionable 5/2 diet where for two days of every week you can only eat a maximum of 600 calories.

As posted on my instagram pictures Mrs. FatCycles has helped with an appropriate stocking filler luncheon box.

Ok time to don ones lycra and hit the hills.