I have often welcomed those who have lost 100+ lbs (~ 50 kg , ~7 stone) to “the club” and joked that club meetings were on Thursdays. I recently suggested that we try out having a regular weekly thread to talk about issues that are particular to those who have lost 100+ lbs, those who are well on their way and those who are just at the beginning of a journey this big.
Welcome back to the Century Club! Each week I will provide a topic of the day that has been on my mind or inspired by previous posts. However you are free to talk about any topics you think might be relevant to current and prospective club members.
Previous Topics: How strict? - Relationships - Loose Skin Redux - Multiple Centuries - April Fools! - What didn't work? - Milestones - Seasonal changes - Is it worth it? - Surprising Food Facts - Mistakes were made - Time to Vent - Relief Valves - Seeing Objectively - Tips you hate - Fear and Self-Loathing - Starting - 2020 recap
Rhythms
I got to wondering about this a bit while on my run two days ago. My running shoes have sensor in them that track every footfall and record cadence, ground contact time and contact angle. This lets MapMyRun give me a notification when my form is degrading. Most usually, my cadence is too high which means I'm taking shorter, more frequent steps that are less efficient and increase the wear and tear on my joints and risk of injury.
Food intake is no different for me. I've settled into a regular cadence of three meals a day with possible small snacks between meals. This usually looks like a 400 kcal meal before noon, another 400-500 kcal meal around noon and 600-800 kcal around 7PM with 100-200 kcal snacks about 2 hours after each meal. This cadence works for me to help regulate my food intake and keep it relatively consistent. If I choose to create a deficit, I know I can keep the meals to 400 kcal or reduce the calories in some of the snacks. A 70 kcal orange instead of a 190 kcal Kind or protein bar.
However, that cadence probably not ideal for everyone, during weight loss or in maintenance.
It did lead me to wonder a bit if apps similar to MFP could look for these patterns and try to detect when your rhythm/pattern appears abnormal and just give you a slight nudge in the direction of what works for you. One challenge here is that it might be difficult to see the trends without good long-term historical data. For example, my daily weight is all over the map, but the trend in Happy Scale suggests that I've gained about 4 lbs in 6 months so that suggests I may be eating on average ~75 kcal/day more than maintenance. That's less than a 5% error on my part since my average TDEE including activity is > 2000 kcal. Map My Run is able to catch my cadence being off at the 1% level, but that's with ~5,000 footfalls per half hour run. Lots and lots of data, accumulated passively.
So my question to you today Centurion is: "What's the rhythm that keeps you going (be it in maintenance or for weight loss)?" Do you practice IF or are you a grazer eating lots of 200 kcal bundles throughout the day? Do you try to keep things consistent or do you deliberately calorie cycle on a weekly/monthly basis? Or do you find that consistency doesn't matter for you. Are there any tools and techniques you use to stay in rhythm?
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