I woke up a bit later again this morning as I was feeling tired. When I woke up I did a weigh in to see how the nuggets and chips affected my weight and I was surprised to see that I was down to 107.3kgs this morning so the walk after the chips helped burn them off it seems 🙂
I was crazy busy at work so I didn’t get to eat until about 13:30 so 30 minutes shy of my 2pm target so getting better. It also meant that I didn’t have time for a walk at lunch time either so I am going to do treadmill walking again this afternoon to get some steps in as I am currently on 1178 steps for the day and its almost 2pm so not great!
I have been thinking that for the rest of the month I will just make sure that I don’t eat too badly or drink any fizzy drinks and then in the new year I will start really ramping up my training as I have the first week or so of January off as holiday so I can get in the habit of riding at lunch time and doing weights in the afternoon/ evening as well. For now I am going to try and get rides in at least on Monday and Thursday afternoons when I am not working and also at least once a week at weekends then I am adding 3 x rides a week to the 10000 steps a day which is already causing pretty good weight loss already so that should speed up the weight loss even more!
I have been looking back at my weight fluctuation over this year and at 107.3kgs I am 0.8kgs heavier than I was at the end of last year (106.5kgs) and 2.2kgs heavier than I was on my lightest weigh in of the year on 21/06/2023 when I was 105.1kgs! If I keep losing weight the way that I am at the moment I hope to be lighter than that weight before the end of the year but we will see! Last week I lost 1kg from just walking so by the end of the year I should be around 104.3 kgs if I lose 1kg a week still.
I went online and calculated my lean body mass using a lean body mass calculator and my lean body mass is roughly 71kgs so that means that I am currently 34% body fat so I decided to calculate my weight at certain body fat percentages as follows:
| Body Fat percentage | Weight (kgs) |
| 0 | 71 |
| 5 | 74.55 |
| 10 | 78.1 |
| 15 | 81.65 |
| 20 | 85.2 |
| 25 | 88.75 |
| 30 | 92.3 |
| 35 | 95.85 |
| 40 | 99.4 |
| 45 | 102.95 |
| 50 | 106.5 |
| 55 | 110 |
By my calculations I am currently 52% body fat which is really bad 🙁
My bmi is currently 35 which is classed as obese my 5 points!!
Looking at the body fat percentages I should be aiming for about 15% so around 82kgs so my goal weight of 80kgs would be about 13% which is a bit optimistic to be honest.
For the end of this year and the start of next year I will aim for 85kgs which will be just under 20% bodyfat although I think that I may have a fair bit more lean body weight as the calculator is for an average person and I am way more muscular than an average person.
Because of this I have readjusted my weight goal in the FitBot app to 85kgs so I now have 22.3kgs to lose to reach my goal weight.
While I was at lunch the battery in my FitBit went below 5% so I had to change my plans so that I could charge the Fitbit ready to walk later today as I am still on 1214 steps at 16:00!
I went out for my walk about 19:50 and just got home just after 21:00. Tonights walk was good but I really couldn’t get through the steps tonight! When I got home I was only on 9681 steps even though I was on 1214 steps or more when I left and strava said that I did 9590 steps so something doesn’t add up 🙁
I’m not too bothered about it as I will be walking to the office in the morning and then going out for a ride at lunch time so any missed steps I will make up tomorrow even though I’m pretty sure that my fitbit is being weird and forgetting to count steps but there you go!