Bike Hub weight loss challenge 2018

[gombai]

Well done to FirstV8, looks like you take the cup, great and inspiring to see your progress.

 

I started the year on 105 and ended it on 93. Missed my target of 88 but some good progress I can build on. I got stuck for a while on 95 but seemed to get the better of it later in the year, I combined cycling with some running and that burnt more calories and of course tried to keep intake low.

 

Here is to more loss for all in 2019!

[Veebee]

Started 2018 on 86, ended on 95 :oops:

 

December was bad, really bad. Put on 5kg in 1 month...

[Grease_Monkey]

Ended pretty much where I started, even though there was lots of loss at one point. Consistency, eish.

[Odinson]

For any of you who didn't reach their weight loss goals for 2018 and want to look into other options, have a look at the below studies: 

 

A plant-based diet in overweight individuals in a 16-week randomized clinical trial: metabolic benefits of plant protein

 

 

 

Abstract

Background and objectives

A plant-based diet is an effective strategy in the treatment of obesity. In this 16-week randomized clinical trial, we tested the effect of a plant-based diet on body composition and insulin resistance. As a part of this trial, we investigated the role of plant protein on these outcomes.

Subjects and methods

Overweight participants (n = 75) were randomized to follow a plant-based (n = 38) or a control diet (n = 37). Dual X-ray Absorptiometry assessed body composition, Homeostasis Model Assessment (HOMA-IR) assessed insulin resistance, and a linear regression model was used to test the relationship between protein intake, body composition, and insulin resistance.

Results

The plant-based vegan diet proved to be superior to the control diet in improving body weight, fat mass, and insulin resistance markers. Only the vegan group showed significant reductions in body weight (treatment effect −6.5 [95% CI −8.9 to −4.1] kg; Gxt, p < 0.001), fat mass (treatment effect −4.3 [95% CI −5.4 to −3.2] kg; Gxt, p < 0.001), and HOMA-IR (treatment effect −1.0 [95% CI −1.2 to −0.8]; Gxt, p = 0.004). The decrease in fat mass was associated with an increased intake of plant protein and decreased intake of animal protein (r = -0.30, p = 0.011; and r = +0.39, p = 0.001, respectively). In particular, decreased % leucine intake was associated with a decrease in fat mass (r = +0.40; p < 0.001), in both unadjusted and adjusted models for changes in BMI and energy intake. In addition, decreased % histidine intake was associated with a decrease in insulin resistance (r = +0.38; p = 0.003), also independent of changes in BMI and energy intake.

Conclusions

These findings provide evidence that plant protein, as a part of a plant-based diet, and the resulting limitation of leucine and histidine intake are associated with improvements in body composition and reductions in both body weight and insulin resistance.

 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6221888/#CR26

 

A Plant-Based High-Carbohydrate, Low-Fat Diet in Overweight Individuals in a 16-Week Randomized Clinical Trial: The Role of Carbohydrates

 

 

 

Abstract

The effects of carbohydrates on body weight and insulin sensitivity are controversial. In this 16-week randomized clinical trial, we tested the role of a low-fat, plant-based diet on body weight, body composition and insulin resistance. As a part of this trial, we investigated the role of changes in carbohydrate intake on body composition and insulin resistance. Participants (n = 75) were randomized to follow a plant-based high-carbohydrate, low-fat (vegan) diet (n = 38) or to maintain their current diet (n = 37). Dual-energy X-ray absorptiometry was used to measure body composition. Insulin resistance was assessed with the Homeostasis Model Assessment (HOMA-IR) index. A repeated measure ANOVA model was used to test the between-group differences from baseline to 16 weeks. A linear regression model was used to test the relationship between carbohydrate intake, and body composition and insulin resistance. Weight decreased significantly in the vegan group (treatment effect -6.5 [95% CI -8.9 to -4.1] kg; Gxt, p < 0.001). Fat mass was reduced in the vegan group (treatment effect -4.3 [95% CI -5.4 to -3.2] kg; Gxt, p < 0.001). HOMA-IR was reduced significantly in the vegan group (treatment effect -1.0 [95% CI -1.2 to -0.8]; Gxt, p = 0.004). Changes in consumption of carbohydrate, as a percentage of energy, correlated negatively with changes in BMI (r = -0.53, p < 0.001), fat mass (r = -0.55, p < 0.001), volume of visceral fat (r = -0.35, p = 0.006), and HOMA (r = -0.27, p = 0.04). These associations remained significant after adjustment for energy intake. Changes in consumption of total and insoluble fiber correlated negatively with changes in BMI (r= -0.43, p < 0.001; and r = -0.46, p < 0.001, respectively), fat mass (r = -0.42, p < 0.001; and r = -0.46, p < 0.001, respectively), and volume of visceral fat (r = -0.29, p = 0.03; and r = -0.32, p = 0.01, respectively). The associations between total and insoluble fiber and changes in BMI and fat mass remained significant even after adjustment for energy intake. Increased carbohydrate and fiber intake, as part of a plant-based high-carbohydrate, low-fat diet, are associated with beneficial effects on weight, body composition, and insulin resistance.

 

https://www.ncbi.nlm.nih.gov/pubmed/30223451

 

Comparative effectiveness of plant-based diets for weight loss: a randomized controlled trial of five different diets

 

 

 

Abstract

OBJECTIVE:

The aim of this study was to determine the effect of plant-based diets on weight loss.

METHODS:

Participants were enrolled in a 6-mo, five-arm, randomized controlled trial in 2013 in South Carolina. Participants attended weekly group meetings, with the exception of the omnivorous group, which served as the control and attended monthly meetings augmented with weekly e-mail lessons. All groups attended monthly meetings for the last 4 mo of the study. Diets did not emphasize caloric restriction.

RESULTS:

Overweight adults (body mass index 25-49.9 kg/m(2); age 18-65 y, 19% non-white, and 27% men) were randomized to a low-fat, low-glycemic index diet: vegan (n = 12), vegetarian (n = 13), pesco-vegetarian (n = 13), semi-vegetarian (n = 13), or omnivorous (n = 12). Fifty (79%) participants completed the study. In intention-to-treat analysis, the linear trend for weight loss across the five groups was significant at both 2 (P < 0.01) and 6 mo (P < 0.01). At 6 mo, the weight loss in the vegan group (-7.5% ± 4.5%) was significantly different from the omnivorous (-3.1% ± 3.6%; P = 0.03), semi-vegetarian (-3.2% ± 3.8%; P = 0.03), and pesco-vegetarian (-3.2% ± 3.4%; P = 0.03) groups. Vegan participants decreased their fat and saturated fat more than the pesco-vegetarian, semi-vegetarian, and omnivorous groups at both 2 and 6 mo (P < 0.05).

CONCLUSIONS:

Vegan diets may result in greater weight loss than more modest recommendations.

 

https://www.ncbi.nlm.nih.gov/pubmed/25592014

 

 

So, what do the studies above show? By following a whole foods plant-based diet (which is modest to low in fat), you can reduce your BMI, fat mass and visceral fat and improve insulin resistance. Important to note that theses studies did also not mandate any changes in amount of exercise or required caloric restriction. 

 

For anyone who may already have heart problems, I also linked a study in the veganism thread, where the following was found: 

 

 

 

Results

40 studies with 12 619 vegans and 179 630 omnivores were included. From food frequency questionnaires in 28 studies, vegans compared to omnivores consumed less energy (-11%, 95% confidence interval -14 to -8) and less saturated fat (- 51%, CI -57 to -45). Compared to controls vegans had a lower body mass index (-1.72 kg/m2, CI -2.30 to -1.16), waist circumference (-2.35 cm, CI -3.93 to -0.76), low density lipoprotein cholesterol (-0.49 mmol/L CI -0.62 to -0.36), triglycerides (-0.14 mmol/L, CI -0.24 to -0.05), fasting blood glucose (-0.23 mmol/, CI -0.35 to -0.10), and systolic (-2.56 mmHg, CI -4.66 to -0.45) and diastolic blood pressure (-1.33 mmHg, CI -2.67 to -0.02), p<0.0001 for all. Results were consistent for studies with < and ≥ 50 vegans, and published before and after 2010. However in several large studies from Taiwan a vegan diet was not associated with favourable cardio-metabolic risk factors compared to the control diets.

 

Conclusion

In most countries a vegan diet is associated with a more favourable cardio- metabolic profile compared to an omnivorous diet.

 

Try a whole food plant-based diet for a month or three and see what the results are for yourself. The only thing you've got to lose is weight. 

 

Good luck all!

[FirstV8]

So i get the bragging rights to last years "loser of the year " To celebrate i had a treat this evening but tomorrow im off on a 80 km early morning ride to Big Red Barn and back to Benoni . Im going to screen shot the last months results and frame it to put on my wall in my den .. Thanks guys .

[Zatopek]

Thanks guys, one of the better years for me. (With beer & meat)

 

Keen to do it again

[Johan_Kleynhans]

Well done FirstV8. Awesome to achieve these goals. Reading your achievements motivates me to continue the fight.

 

My weight is becoming an issue for me. Weight dropped from 106 to 99 (for a month it went down to 97.5) but now back up to 99.

 

I cycled 4100km this year but my diet still sucks. I think I should weigh about 80kg. So clearly I am doing something wrong. It is mind boggling to think that a carry almost half a bag of cement on my shoulders which should not be there.

 

End of this year I am turning 60 and I want to get it right this year. Any advice or somebody who can help me with my diet?

[Boerklong]

So i get the bragging rights to last years "loser of the year " To celebrate i had a treat this evening but tomorrow im off on a 80 km early morning ride to Big Red Barn and back to Benoni . Im going to screen shot the last months results and frame it to put on my wall in my den .. Thanks guys .

Enjoy!

[FirstV8]

@ Johan Kleynhans . At your age its still very possible to get weight off without it becoming a health issue . I followed my own diet program . Cut out white foods , eat mote vegetable and fruit , smaller  meat portions , no fizzy drinks including alcohol and don't eat anything you can buy that comes in a crinkly cellophane packet . Simple but effective as long as you train , If you have a urge for anything that you shouldn't eat go ahead and have it in moderation . I still drink beer (alcohol free ) eat a large bar one and drink a 600ml Pepsi  weekly after a long ride .sometimes more than once a week . I believe if you deny your taste buds that craving you will overcompensate when you eventually do drink or eat . It took me 18 months to lose 37kg .and i did not require a dietician to give me a "do and dont " eat list . Good luck .

Edited January 3, 2019 by FirstV8

[eccc whippet]

Well done FirstV8. Awesome to achieve these goals. Reading your achievements motivates me to continue the fight.

 

My weight is becoming an issue for me. Weight dropped from 106 to 99 (for a month it went down to 97.5) but now back up to 99.

 

I cycled 4100km this year but my diet still sucks. I think I should weigh about 80kg. So clearly I am doing something wrong. It is mind boggling to think that a carry almost half a bag of cement on my shoulders which should not be there.

 

End of this year I am turning 60 and I want to get it right this year. Any advice or somebody who can help me with my diet?

old age is a huge factor ...thats what i keep telling myself.

 

but on a serious note ...its called discipline...that simple...as we know... all diets work...unfortunately only while you stick to it...as soon  as you stop or lack discipline and eat junk...you get fat...this festive season is a good example.  

 

as we go into the new year ...the gyms will be packed...everyone will be out on the road running cycling etc and everyone will be talking about weight loss...the list of all the people taking on the 2019 weightloss challenge will be a full page...by march the the number still entering their weight will dwindle...by the end of the year there will be less than a handful still at it.

 

by the way just because you loose 30 -40 kg ( i talk from experience) doesnt mean you have won the war...the challenge to keep it off is just as difficult as loosing it. 

 

what is important is that you are aware of the problem and try do something about it and keep trying...we are not robots...just humans with everyday challenges some bigger than others.

 

i have learnt over the years that the saying " if i can do it anyone can do it"  not true... until i walk in your shoes...i have no right to judge you. 

 

we will fail...but we will get up and try again...and keep trying. 

Edited January 4, 2019 by eccc whippet

[The Guy in Pink]

End of this year I am turning 60 and I want to get it right this year. Any advice or somebody who can help me with my diet?

I am turning 72 this year. Last year I changed to a low carb healthy fat lifestyle, and have nèver felt better. I am now at a stable 75kg (BMI 23). I got fat adapted before riding the Kremetart and had a very good ride on zero carbs. I usually cramp after that 175km distance but I recovery was without any cramp or soreness . I recommend you visit www.dietdoctor.com as the best resource on low carb lifestyle.

[Johan_Kleynhans]

Thanks all for the comments. I went alcohol and sugar free for September but dropped no weight. After that I took it in moderation. I guess I should have just persisted.

 

I will also cut the carbs from next week.

 

If the weight does not drop by end of Feb I guess I will have take further steps.

[JohanDiv]

So who is starting the 2019 Weight loss challenge for us? I'm scared of getting on the scale on monday! Feels like I picked up 5kg over the last three weeks!!

[Robbie Stewart]

So who is starting the 2019 Weight loss challenge for us? I'm scared of getting on the scale on monday! Feels like I picked up 5kg over the last three weeks!!

I was thinking the same thing.

[The Guy in Pink]

So who is starting the 2019 Weight loss challenge for us? I'm scared of getting on the scale on monday! Feels like I picked up 5kg over the last three weeks!!

The new me has set up the 2019 challenge. Maybe he needs to edit the title by adding "weight loss"

[The Guy in Pink]

So who is starting the 2019 Weight loss challenge for us? I'm scared of getting on the scale on monday! Feels like I picked up 5kg over the last three weeks!!

The New Me has set up the 2019 challenge. Maybe he needs to edit the title by adding "weight loss"