I’ve hit the half way point, 3 out of 6 weeks done and the results are not great this Friday! 3 Weeks left to acheive a 1 1/2inch loss on my waist, time to get worried?
Friday, July 6th 2012, Waist Measurement 31.5″
As you can see above I have not moved much again on the waist measurement even though my food choices where spot on this week. Maybe I should be happy with the loss I’ve seen, but let’s be honest, we all want great results and want quick results. Instead of getting put off, I will look at my setup to see where I can improve.
Basal Metabolic Rate: 2,700kcals – Using the Harris Benedict Equation.
Daily Calorie Allowance: 2,200kcals – Reducing my BMR by 500 calories to create a deficit.
Further Calorie Expenditure: Workout 5 days per week – 1,500kcals
Total Deficit: 4,000kcals (Taking into consideration junk food Saturdays)
So as you can see on paper I should, in theory, be losing over 1 pound of fat per week (based on 1pound of fat containing approx 3,500kcals) . However, as anyone will tell you who has tried to lose fat, it’s not as black and white as this.
So what to do??
Well, here is the plan… When I started to cut down back in March, I was logging all my food in take to get a good idea of what I was consuming. After a few weeks I got pretty good at estimating this and stopped logging it all. So for the rest of the 3 weeks on IF, I will go back to logging all my food using MyFitnessPal (also available as an app on your phone) to make sure that I’m not going over my daily calorie allowance. As well as this I will reduce my daily calorie allowance to 1,800kcals. This should bring me closer to achieving my goals of a 30″ waist.
Here are some of the benefits of Intermittent Fasting:
• fat burning (increase in fatty acid oxidation later in the fast)
• growth hormone release later in the fast (hormonally mediated)
• metabolic rate later in the fast (stimulated by epinephrine and norepinephrine
• appetite control (perhaps through changes in PPY and ghrelin)
• blood sugar control (by lowering blood glucose and increasing insulin sensitivity)
• cardiovascular function (by offering protection against ischemic injury to the heart)
Now this is great and an indicator of why IF is becoming popular… However, without a decent calorie deficit I doubt you will see great results in strictly fat loss. Although as a tool for controlling calorie in-take it is excellent in my opinion.