BNA Losers Club 2018

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Nobody
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BNA Losers Club 2018

Postby Nobody » Fri Jan 05, 2018 9:29 am

Welcome to the BNA Losers Club 2018. A thread for people to post their goal weight/measurements and their progress.


The argument for weighing yourself frequently
A two-year Cornell study, recently published in the Journal of Obesity, found that frequent self-weighing and tracking results on a chart were effective for both losing weight and keeping it off, especially for men.
The method “forces you to be aware of the connection between your eating and your weight,”
http://news.cornell.edu/stories/2015/06/keeping-track-weight-daily-may-tip-scale-your-favor

In conclusion, although there were methodological limitations to the studies reviewed, there was ample evidence for the consistent and significant positive relationship between self-monitoring diet, physical activity or weight and successful outcomes related to weight management.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3268700/


Waist and Waist to Height Ratio (WHtR)
Waist measurement is a more important general health indicator than weight/BMI due to being proportional to the amount of visceral (internal) fat one carries. Visceral fat is dangerous because it's metabolically/hormonally active. There is a strong relationship between the amount of visceral fat one carries and chronic diseases. Weight/BMI doesn't tell the whole story of weight loss, often due to increased muscle weight. Also particularly tall or short people are misrepresented by BMI. BMI was originally designed to study populations, not individuals. That is why I post waist and waist to height ratio (WHtR) first. WHtR is beneficial for others to know at what stage of weight loss you are at by body shape.
To make it easier to post WHtR, I've added a calculator link below. Although the ratio is easy to calculate since it's just your waist circumference in cm divided by your height in cm.
WHtR calculator.
The best time to take a waist measurement is first thing in the morning. It should be measured at the circumference point half way between your bottom rib and the top of your hip bone (where your belt runs). This is typically about 2.5 cm above your belly button.
Image

Some information on waist to height ratio (WHtR) and why it's better than BMI for indicating health:
http://www.medicalnewstoday.com/articles/265215.php
http://ashwell.uk.com/images/2005%20IJF ... 0Hsieh.pdf
http://www.ncbi.nlm.nih.gov/pubmed/22106927
https://en.wikipedia.org/wiki/Waist-to-height_ratio


Weight and Body Mass Index (BMI)
There is no problem with just posting weights alone, but it doesn't mean much to others. The same applies with waist measurements. So if you want others to know at what stage of weight loss you're at, I encourage you to give a height reference.
To make it easier to post body mass index (BMI), I've added a BMI calculator link below. To calculate manually, it is your weight (W) in kg, divided by the square of your height (Ht) in metres, or W / Ht^2.
BMI calculator.
feet/inches to cm converter.
The best time to measure your weight is first thing in the morning.


Diet, exercise, or both for weight loss?
The three main factors that influence weight/waist are genetics, diet and exercise. Being a cycling forum, most will try to increase their exercise to lose weight. The study below shows that diet is 78% and exercise is 22% of the weight loss equation. Both significant diet change and exercise together is obviously better.
The following is from a the American Institute for Cancer Research blog which summarises a recent study comparing diet and exercise in weight loss.
After 12 months, women in the exercise group lost 2.4% of their body weight; diet only reduced by 8.5% and those exercising and dieting lost 10.8% of their weight. And the more they lost, the more their biomarkers were reduced.

http://blog.aicr.org/2016/07/15/study-lose-weight-through-diet-alone-or-with-exercise-cut-cancer-promoting-substances/#more-18206


The Diet Thread is available to discuss diet, or if you have any questions relating to diet..



A Basic Diet Guide

There are many ways to lose weight through diet. The guide below is with a focus on improving health at the same time.

Some of the suggested changes are going to be challenging. But just like you need to execute an exercise program to get fitter, you need structural change of your diet if you actually want to see significant long term results.

Also I certainly don't have all the answers. What I've written about weight loss below is a summary of what I've learnt in the last 4 years from books, online reading/videos and through the experience of losing the weight myself and keeping most of it off. This is while doing less exercise than I did when overweight. Not that exercise isn't important.

Calorie density

This is a model that is supposed to explain why low calorie density foods reduce body weight. Since it's supposed to make it easier for the body to meter and regulate food intake than more calorie dense foods. I personally found that fat intake over-rode it and added weight for me, even though my calorie density overall was quite low.
It is supposed to operate on the basis that the body monitors food weight as well as calories. What my food tracking found is that my body tracks calories absorbed so that as the calorie density gets lower, I eat not only more food by weight, but also more calories for the same satiation. I believe this is the case because my absorption of calories gets lower with the lower density. So my net calories remains the same (all else being equal).
Getting your calorie density lower should help to a degree. I found that once under 1 Cal/g, it doesn't make a whole lot of difference to lower it further. At that point it's probably more productive to look at ways to lower fat and protein to reduce weight further. Gong too low in calorie density can make you feel bloated by the sheer volume of the food required.
At this stage I believe low calorie density is more of a pointer to eating whole plant foods like fruit and veg. Which do the weight loss work in various ways, which may not be fully understood yet. One of those ways is by changing your microbiome, or gut bacteria over time.

Macro-nutrient ratio

This is a guide to help get your diet on track. It describes the ratio of the 3 primary macro nutrients of carbohydrates, fat and protein. It may be possible to lose weight with any macro-nutrient ratio, but to be healthy and lose weight requires us to stay around certain guidelines. It is based on calorie intake rather than food weight and so you need to know how to calculate it (which is shown in bottom half of this post).

As an example, the standard American diet is C40:F40:P20*, which results in an average BMI of 28.8 (and rising each year).
From studying successful early civilisations, the ideal human diet is considered to be C80:F10:P10. By following this and therefore keeping fat and protein lower, you should expect to have a BMI under 25 (WHtR < 0.5) and more likely around 23.
* C = carbohydrate, F = fat, P = protein.

If you want to start experimenting with this, then get yourself some digital kitchen scales with a 1 gram resolution and join Cronometer.


Fat intake

You only need about 1.1g of ALA (omega-3) and 6g of LA (omega-6) to avoid fat deficiency. You can get all this from < 30g of selected nuts and seeds like almonds, linseed and walnuts. So you don't need much fat in your diet.

From Neil Barnard MD, simply put, your body weight plateaus to your fat intake. If I get more than 40g of fat per day, my weight noticeably climbs, regardless of the average daily calorie density.

There has been the suggestion to separate overt fatty foods like nuts and seeds from carbohydrate intake since carbohydrate is a preferred fuel for the body, so excluding fat calories from being used as fuel. This may be over-simplistic. But it is something to keep in mind when trying to lose weight. I've tried it, but I can't say if it works because I was changing other eating patterns at the same time.

Animal products

Animal products add weight in 3 ways:

- Even lean cuts of meat have 20% fat by calorie intake. Standard milk has 48% fat by calorie intake.

- Lean animal products can increase blood insulin levels, especially when combined with carbohydrates (which is how most people eat them). The average increase can be up to 43% compared to plant only eaters. Raised insulin levels are associated with adding body weight.

- Animal products are higher in calorie density, which has been shown to make it harder for your body to regulate your calorie intake.

Liquid calories

Only water or herbal teas if you want to lose weight fast. You don't want to consume any liquid calories because they are not metered well by the body. So those calories will most likely be under reported, especially if consumed fast. The exception to this is soup you eat slowly with a spoon.
While on the subject of beverages, caffeine or other stimulants are also not a good idea because you are adding another layer of up/down sensations which may add to cravings. Also Caffeine taken after lunch may interfere with sleep patterns and therefore make you eat more from being tired the next day.

List of foods to avoid/restrict

In no particular order:

Processed grains - restrict
Processed foods (depends on how processed) - avoid/restrict
Restaurant/take away foods - avoid
All oils (highest calorie density foods available) - avoid
High fat foods (a small amount of selected nuts/seeds is a good idea if you're eating no other healthy overt fats) - restrict
High sugar foods, but not fruit. (Sugar is high calorie density, but fruit is low calorie density) - avoid
Caffeine/stimulants - avoid
Any liquid calories - avoid
Animal products (usually high in fat, high calorie density, insulin spiking) - avoid
High protein foods (yes these can be problematic for weight loss too for at least some people and you can get too much protein) - restrict

Calorie restricting

This is the common way most people diet and some can make it work over the long term. My observation so far is that many will do this by cutting carbs (both processed and unprocessed) then eat mainly animal products, non-starchy salad and/or veg, and a maybe a smaller amount of bread. But historically 99% of people on a diet (most of them on this type) will fail by the 5 year mark, by not maintaining the weight loss. Some will (for whatever reason) even put more weight back on than they originally started with. I'm not going to speculate as to why this is the case. But I believe that combining all the methods listed above should be an easier way of controlling weight than calorie restricting by cutting carbs.
It could be useful to combine the diet structure listed above with general calorie restriction and/or intermittent feeding (below) for even faster weight loss.

Intermittent feeding

Some call this "intermittent fasting", but technically fasting requires for all your glycogen to be used up. This usually takes 2 days of water only intake to get there, according to Alan Goldhamer of TrueNorth Health Center.
Intermittent feeding is usually extended breaks between eating within a 24 hour period. Basically it's usually about shortening your daily feeding window so you are not eating for a large chunk of the day. Most people do this by eating dinner early and then skipping breakfast or eating it at lunch time. I found it to be an easy way to calorie restrict, since there is only so much food I can eat in a reduced feeding time window. Then when not eating for a while, I don't seem to get very hungry. I mainly found I got more hungry when I started to eat.

Food addictions

This is likely most people's biggest problem without even realizing it. If you ever eat anything without being hungry, or you actually get strong cravings for certain foods, then likely you have a food addiction. Many processed foods are actually designed to be addictive. More in this post.
The best way to beat the addiction is - like with smoking and drinking alcohol - to cut the problem foods out completely. Don't bring them into your home and try to remove your easy access to them. A good way to initially remove them from your diet is to replace/substitute them with whole plant foods.

Lifestyle

This encompasses many patterns of behaviour that have noticeably changed in the last 40 years. People used to cook meals from scratch (no jars of process sauces etc). They used to eat less often (less grazing or snacking). Less processed foods. Less restaurant and take away food. They were also generally more active, walking more and sitting less. The problems we have now are largely due to affluence, time restriction and/or laziness. Lifestyle is one of the big factors that needs to be changed if you want to be successful over the long term with controlling your weight.

For example, I prepare/cook my own meals. Generally don't buy processed foods with more than one ingredient. Don't eat restaurant/take away food. I even prepare and take food with me to social engagements. Although I see exercise as secondary to diet, I still see it as important part of a healthy, weight controlled lifestyle. As is getting enough sleep.

Weight "set points"

As a general rule - excluding gluttonous or addictive/emotional type eating - most people when eating to satiation, eat a set number of net calories per day (everything else being equal). This initially sounds like bad news, like we are doomed to be the same weight "set point"*. But it's not because - as much as people like to think all food calories are the same - the body/microbiome processes different foods and combinations differently. So the types of foods you eat (and their percentage of your total diet) have more influence over your "set point" than anything else.
* I don't believe in a rigid "set point", since I've drastically changed mine. However it does describe well the way many peoples bodies' tend to gravitate to a set weight on a set diet.

[These diet guide topics have been rearranged from when written in a previous post. So if it now doesn't make sense, please let me know.]
Last edited by Nobody on Fri Jan 05, 2018 9:55 am, edited 1 time in total.

Nobody
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Re: BNA Losers Club 2018

Postby Nobody » Fri Jan 05, 2018 9:47 am

History from Sept 2013:
Waist 90cm, WHtR 0.52
82 kg, BMI 27.4

Today:
Waist 77.5 cm, WHtR 0.448
65.3 kg, BMI 21.8

Goals:
Waist < 75cm, so WHtR < 0.434
Weight = 64 kg.

Not much of a goal. But since I'm already considered under ideal weight for my height and also lifting (a bit), I don't expect to lose much weight. I still think I could lose a kilo or two of fat and some waist size though. I'm also 50 yo this month, so I shouldn't expect too much progress in anything.

Patt0
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Re: BNA Losers Club 2018

Postby Patt0 » Fri Jan 05, 2018 10:06 am

Thanks Nobody.


5 Jan

Height=183cm
WtHtr = 0.44
Weight=80kg
Waist= 79cm

My goal, steady 75kg.

Plan, restrict and suffer this month and find equilibrium after I reach 74kg.
Image

RobertL
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Re: BNA Losers Club 2018

Postby RobertL » Fri Jan 05, 2018 10:22 am

Date Height Weight Waist BMI WtHR
06/01/2017 189.5 108.2 112 30.13 0.59
25/01/2017 189.5 107.8 111 30.02 0.59
16/02/2017 189.5 106.8 110 29.74 0.58
03/04/2017 189.5 105.9 107 29.49 0.56
01/06/2017 189.5 105.3 106 29.32 0.56
13/07/2017 189.5 104.6 105 29.13 0.55
07/08/2017 189.5 103.7 105 28.88 0.55
04/09/2017 189.5 102.1 104 28.43 0.55
22/11/2017 189.5 101.6 103 28.29 0.54
04/01/2018 189.5 100.7 102 28.04 0.54

That's after starting at about 120kg in mid-2015.

I had hoped to be sub-100kg by the end of 2017, but I don't mind missing that target by a kilo or so.

Future goals:

1. Weight <100kg. Not really a big target from here.

2. WtHR <0.5. A bit hard to predict, but I need to get my weight down to about 95 or 96 kg to do so.

3. Weight <90kg. This would be an absolute "stretch goal". It would be a nice round figure. It would get my BMI down out of the "overweight" category. It would also make me 3/4 of the man I was when I started. :o
Image

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CKinnard
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Re: BNA Losers Club 2018

Postby CKinnard » Fri Jan 05, 2018 11:00 am

ht 186cm

1/1/2018, and goal
wt 88kg, 75kg
wst/ht 0.56, 0.45

plan:
strictly no alcohol
reduce caffeine
PBWF diet.
early nights (before 10pm) and early mornings
better stress mgt
socializing more so with like mindeds
more calming activities - walks, reading by the bay.
cycle <4-6hrs/week
kick start the year with 7 day water fast (this helps to resensitize taste buds easing salt and sweet cravings, ease hunger pangs, and improve insulin sensitivity....all this is good for controlling appetite)

rapunzel
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Re: BNA Losers Club 2018

Postby rapunzel » Fri Jan 05, 2018 12:19 pm

Curious, Nobody - have you seen any info differentiating female / male WHtR? I have previously seen guidelines showing different danger zones for each gender, but that is at the upper limit. The posted chart and things I've looked at don't go into it. Females can realistically have pretty small waists and end up in the 'be careful' zone or 'healthy' zone but not actually be very healthy, or be perfectly healthy and warned that they are not.

Edit - and sorry, posting here as the info is above, but this is a bit more geared to another thread... happy for it to be moved wherever you like

Calvin27
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Re: BNA Losers Club 2018

Postby Calvin27 » Fri Jan 05, 2018 1:10 pm

Lost 2.5kg over christmas period doing nothing but eating and drinking.

Got on the bike and realized what I had actually lost.
Fast light bike
Cushy dirt bike
Workhorse bike
No brakes bike
Ebike :)

TheWall
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Re: BNA Losers Club 2018

Postby TheWall » Fri Jan 05, 2018 8:57 pm

Know that feeling Calvin27.

Interesting chart. At 192cm I was 118kg in June 2014 (size 40) and am now 92kg still shooting for the 90kg goal weight. For the record I was at 98kg at the beginning of 2017 and also at the beginning of Oct17 after a month on holidays (Sth Africans REALLY like their food!). At the beginning I was still firmly in the yellow zone but now sweetly in the green.

My issue is that I have been at 92kg before but my body seems to 'reject' the lower weight and range and I am noticeably hungrier and I bounce back up to 94ish very easily. Grrr...

Open to ideas...

Nobody
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Re: BNA Losers Club 2018

Postby Nobody » Fri Jan 05, 2018 11:54 pm

TheWall wrote:My issue is that I have been at 92kg before but my body seems to 'reject' the lower weight and range and I am noticeably hungrier and I bounce back up to 94ish very easily. Grrr...

Open to ideas...

Beside all the psychological factors that CK informs us of and sleep, your weight "set point" is a function of diet quality, genetics and exercise. So with the current volume and intensity of exercise, plus the quality of your diet is defining your "set point". Another factor may be that you lost weight too fast and shocked your body into reacting.

The easiest lever to pull is diet since nearly everyone's diet in AU has plenty of room for improvement. So I suggest you read the diet guide above and try to implement more of it. Change gradually and your body may hardly notice. I proved it works (for me) in late 2016 when I got down to a BMI lower than 20 and a WHtR of less than 0.42. I did that by implementing almost all the guide, plus lowering fat and protein to minimum (safe) levels.

More exercise is often a big ask, but can work. Just don't do it to a level of volume and/or intensity that it overly stresses the body. Since then you'll start to lose sleep.

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ldrcycles
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Re: BNA Losers Club 2018

Postby ldrcycles » Sat Jan 06, 2018 10:28 pm

Started the year at 96kgs, at 6'2 that is hardly obese but there is a little gut there I'm not happy with. My target is 75kg, not so much in and of itself, but because getting to that weight will require the level of fitness i want to achieve my goals on the bike. Nothing drastic diet wise, just restricted portions and plenty of veg.
When man invented the bicycle he reached the peak of his attainments- Elizabeth West.

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ldrcycles
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Re: BNA Losers Club 2018

Postby ldrcycles » Mon Jan 08, 2018 8:26 am

Down 4.5kg for the first week, very pleased with that :D
When man invented the bicycle he reached the peak of his attainments- Elizabeth West.

warthog1
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Re: BNA Losers Club 2018

Postby warthog1 » Mon Jan 08, 2018 9:17 am

49 yo
186cm
78kg
Target 75ish kg
a bit less meat maybe
a bit less grog if I feel like it. 3 or 4 beers is a big drink for me, but I did that last night whilst cooking the bbq because I felt like it.
Plenty of coffee still (I enjoy it and care not that it is a stimulant, I haven't read any conclusive evidence of its' deleterious health effects)
a few more ks on the bike. 8k km last year, down from 17.5 4 years ago.

I lack the motivation to make wholesale changes to my diet but I eat more fruit and veg than the average and far less sugary crud or fast food than average too.

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CKinnard
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Re: BNA Losers Club 2018

Postby CKinnard » Mon Jan 08, 2018 10:06 am

Just ended a 7 day fast. the scales say I am down 7kg, but less than 2kg would be fat, the rest water, reduced intestinal contents, and lean tissue. glycogen.

Warty, you are right the science is neutral on adverse effects of coffee. However, it is known to lift you, then drop you ~2 hours or more after, when insulin sensitivity can be reduced thereby causing hunger. And many people who use stimulants in the morning are more inclined to use depressants/relaxants (alcohol) in the evening. The more informed doctors I know do not recommend coffee on this basis. Nevertheless, it's a habit I still enjoy, and have difficulty breaking. But will attempt to do so in 2018.

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Re: BNA Losers Club 2018

Postby warthog1 » Mon Jan 08, 2018 10:32 am

Thanks CK.
I doesn't seem to make me hungry.
I don't need to take alcohol to sleep.
In fact, I find alcohol negatively impacts on the quality and quantity of my sleep.
I have a coffee grinder and espresso machine at home.
I take great pleasure in it and plan to continue it.
It is something my wife and I share and it is net positive imo.
Neither of us drink it after midday.

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Re: BNA Losers Club 2018

Postby warthog1 » Mon Jan 08, 2018 10:41 am

With respect to sleep rotating shift work is what effects me the most.
We do 2 14hr night shifts followed by 2 10 hr day shifts and 3 days off.
I find I sometimes need to take a restavit on the first night of sleep after the night shifts.
It is getting worse as I get older.
I plan to get a prescription for melatonin and try that next.
I am building a medical case for a flexible work agreement after 55 to cease nightshift.
It is a class 2a carcinogen and associated with shorter life expectancy and higher rates of chronic disease.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2954516/

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ldrcycles
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Re: BNA Losers Club 2018

Postby ldrcycles » Mon Jan 08, 2018 10:36 pm

I've sworn off ever working nights again, doing 11pm-5am shifts at a service station had such horrendous effects on me physically and mentally.
When man invented the bicycle he reached the peak of his attainments- Elizabeth West.

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CKinnard
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Re: BNA Losers Club 2018

Postby CKinnard » Tue Jan 09, 2018 12:16 am

Warty, try to catch the last 12 minutes of this vid.
http://www.dailymotion.com/video/x5m1ks3

It's a Michael Mosley doc, on sleep. Screened for first time last night on Channel 9.

There's growing evidence diet influences sleep more than ever believed before.
This time, it is via feeding the microbiome appropriately, so they create molecules (short chain fatty acids) that help us relax and sleep.
The food that helps they mentioned are most types of legumes, but especially lentils and chickpeas.

There's also a prebiotic powder supplement that includes galactooligosaccharides (which come from legumes) that is more concentrated. The brand used in the UK by Mosley was Bimuno Daily Powder, but there's other brands available in Oz.

I am not one to believe in a cure all pill, but think there's merit in trialing increased legume intake and maybe a prebiotic for a month.

Either way, my gf is a shift worker and she eats very healthy, and still gets crabby and has to be disciplined with her sleep hygiene.

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Re: BNA Losers Club 2018

Postby warthog1 » Tue Jan 09, 2018 1:00 pm

CKinnard wrote:Warty, try to catch the last 12 minutes of this vid.
http://www.dailymotion.com/video/x5m1ks3

It's a Michael Mosley doc, on sleep. Screened for first time last night on Channel 9.

There's growing evidence diet influences sleep more than ever believed before.
This time, it is via feeding the microbiome appropriately, so they create molecules (short chain fatty acids) that help us relax and sleep.
The food that helps they mentioned are most types of legumes, but especially lentils and chickpeas.

There's also a prebiotic powder supplement that includes galactooligosaccharides (which come from legumes) that is more concentrated. The brand used in the UK by Mosley was Bimuno Daily Powder, but there's other brands available in Oz.

I am not one to believe in a cure all pill, but think there's merit in trialing increased legume intake and maybe a prebiotic for a month.

Either way, my gf is a shift worker and she eats very healthy, and still gets crabby and has to be disciplined with her sleep hygiene.



I will do thanks.
It is the rotational part of the shift work that is killing me.
Sleep quality commonly declines with age I believe. We still need it but it is harder to get.
I have been doing shift work for 16 years and my diet and BMI is better now than it was when I started.
My sleep quality is way worse though. I have trouble getting to sleep and when my bladder wakes me after I've got there I have trouble getting back again.
I have older colleagues who are no longer doing night shift. They are expressing a dramatic improvement in their well-being physically, mentally and emotionally.

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Re: BNA Losers Club 2018

Postby warthog1 » Tue Jan 09, 2018 1:01 pm

CKinnard wrote:
Either way, my gf is a shift worker and she eats very healthy, and still gets crabby and has to be disciplined with her sleep hygiene.



My wife doesn't do shift work and is crabby also. Not sure what to blame that on :( :lol:

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CKinnard
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Re: BNA Losers Club 2018

Postby CKinnard » Tue Jan 09, 2018 1:26 pm

Your rotations are rubbish! I don't know how the company gets away with that. It transgresses most of the guidelines I am aware of. Personally I think shift workers should stay on the same shift times for at least 4 weeks, before changing. Though the many shift workers I've spoken to haven't necessarily agreed. I agree with you it is the jilt of rotating from day to night that is what stresses the body, and mind...

Yes I am sure my gf would laugh and smile more if she wasn't thinking about her next shift all the time. she really lets go when she has 2 or more weeks vacation.

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Re: BNA Losers Club 2018

Postby Nobody » Fri Jan 12, 2018 8:54 am

7 days since last post.

Waist 77.5 cm, WHtR 0.448 - same
64.9 kg, BMI 21.7 - down 0.4

Goals:
Waist < 75cm
Weight = 64 kg

nemo57
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Re: BNA Losers Club 2018

Postby nemo57 » Mon Jan 15, 2018 9:26 pm

warthog1 wrote:With respect to sleep rotating shift work is what effects me the most.
We do 2 14hr night shifts followed by 2 10 hr day shifts and 3 days off.
I find I sometimes need to take a restavit on the first night of sleep after the night shifts.
It is getting worse as I get older.
I plan to get a prescription for melatonin and try that next.
I am building a medical case for a flexible work agreement after 55 to cease nightshift.
It is a class 2a carcinogen and associated with shorter life expectancy and higher rates of chronic disease.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2954516/

You don't need me to tell you how hideous rotating shift work is. Melatonin doesn't require prescription in the US, and you can import it from there without trouble - at least that's my wife's experience.
Available from iherb.com (she says they're usually the cheapest) or vitaminshoppe.com

tcdev
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Re: BNA Losers Club 2018

Postby tcdev » Mon Jan 15, 2018 11:54 pm

Well back again for another round after giving up tracking any real weight loss about half way through 2017. Although I did lose a few kg overall for the year, and doubled the number of km on the bike I did the previous year, a very lax diet saw most of that potential blown away. At least I didn't go backwards! :)

Having achieved (much) more than I originally planned on the bike for 2017, I've decided this year to set my weight loss goals in terms of cycling. What I mean is, I'm aiming this year for an FTP of 2.5W/kg (according to my dumb trainer). At my current weight, that would be almost impossible to achieve within the number of hours I can dedicate to cycling, but if I lose about 10kg it should just be doable. So I'm turning this around now and rather than using cycling to attain my weight loss goal, I'm using weight loss to (help) attain my cycling goal! 8)

I only set my cycling (distance) goal 10% higher this year, so I'm confident I know what's involved and how to achieve it. However I also know that meeting that goal alone won't go far towards losing the weight I need to lose - a trap that my rational mind already knew but my subconscious still held out for! No such self-delusion this year; my focus will be first and foremost on diet.

Anyway, quite excited about it all this year and very interested to see if this new approach means better success for me!

Starting weight 01/01/2018 - 95kg. (FTP 2W/kg)
Goal (FTP 2.5W/kg). Estimated weight 85kg!
2015 Giant XTC Advanced 29er 1, Suunto Ambit2 Black
2011 Schwinn Sporterra Comp

warthog1
Posts: 7042
Joined: Wed Jul 25, 2012 4:40 pm

Re: BNA Losers Club 2018

Postby warthog1 » Tue Jan 16, 2018 4:35 pm

nemo57 wrote:
warthog1 wrote:With respect to sleep rotating shift work is what effects me the most.
We do 2 14hr night shifts followed by 2 10 hr day shifts and 3 days off.
I find I sometimes need to take a restavit on the first night of sleep after the night shifts.
It is getting worse as I get older.
I plan to get a prescription for melatonin and try that next.
I am building a medical case for a flexible work agreement after 55 to cease nightshift.
It is a class 2a carcinogen and associated with shorter life expectancy and higher rates of chronic disease.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2954516/

You don't need me to tell you how hideous rotating shift work is. Melatonin doesn't require prescription in the US, and you can import it from there without trouble - at least that's my wife's experience.
Available from iherb.com (she says they're usually the cheapest) or vitaminshoppe.com

Championne :D

Thanks mate 8)

Just ordered some 3mg tablets through iherb.com

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CKinnard
Posts: 2741
Joined: Mon Jun 30, 2014 10:23 am

Re: BNA Losers Club 2018

Postby CKinnard » Tue Jan 16, 2018 5:36 pm

warthog1 wrote:Championne :D

Thanks mate 8)

Just ordered some 3mg tablets through iherb.com


Let us know how it goes Warty.
My clinical view is results are highly variable. The lit. says people get to sleep better, but are not aided cognitively...and benefit diminishes after a few days.

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