It’s time to lose the lockdown body fat.

At the beginning of 2020 I was the leanest I’d been for decades. I’d finally got to a normal body fat percentage. I was happy with the way I looked and felt. And during the first lockdown I maintained all the hard work I’d put in during 2019. But the winter lockdown was a different experience. My sweet tooth took over. The weight crept on. By the time life started opening up again I was 8kg heavier.

And finding that elusive motivation to do anything about it was hard. I kept telling myself that I’d start the diet on Monday but that particular Monday never came. Until fairly recently. I’m now in the zone. But it is not easy. The results are slow to emerge.

Does age make weight loss harder?

A slowing metabolism is often cited as the reason (or excuse) for the lack of success on the scales. But only recently evidence emerged that our metabolism stays fairly stable until we hit our sixties. The last time I made a determined effort to lose body fat I was 60 years old. I’m now 62. Surely my metabolism hasn’t plummeted in that time. I have a relatively high maximum heart rate of 173 bpm which has remained stable during the past year. The average for a woman of my age is 163 bpm. There is a relationship between a lowering of the maximum heart rate and a slowing of the metabolism. So why are the scales so slow to register my valiant effort at fat loss.

Activity is important

The big difference between 2019 and today is the loss of my daily commute. I use to do between 12000-14000 steps just getting myself to work and back. Plus a run up the escalator. So although the amount of exercise I do hasn’t dropped my activity certainly has. And it is this NEAT (non-exercise activity thermogenesis) that is so important for fat loss.

I know this. I’ve written about it. I just need to practice it. So I am now aiming to do 10,000 steps per day. There is no credible evidence that supports this being the optimal amount. It was just marketing message to sell a pedometer back in the 60s. But it is as good a goal as any. And as it is very difficult to do that many steps indoors unless you live in a mansion, you have to get go outside. Preferably in nature, which has its own health benefits.

Weight loss v fat loss

The other thing to be mindful of is that the scales only tell half the story. If that. They only measure weight loss, not fat loss. I do a lot of resistance training. It is expected that during a calorie deficit the most you can hope for is to retain lean muscle mass. But it is possible to increase it. I was feeling despondent about my weight loss until my PT measured my skin folds (how I’ve missed those callipers). My weight had stayed the same but I’d lost 1kg body fat and increased lean mass by 1.2kg. Probably not completely accurate but you should always consider how you look and feel. Look ahead and within. Not just down.

Protein is key

A book that has had quite a profound impact on me ‘5 Appetites Eat Like the Animals for a Naturally Healthy Diet’ by David Raubenheimer and Stephen J. Simpson. I bought it after reading an article in The New Scientist.

It is based on the premise that we have five appetites that need to be satisfied for optimum health. Protein, carbohydrates, fat, sodium and calcium. Protein being the primary one. If we don’t consume enough protein to satisfy our protein appetite we will continue eating until we have. This is common to nearly all living things. Unfortunately for us poor humans the food industry has capitalised on this. Many savoury products are flavoured with umami. Our body is tricked into thinking it is consuming protein instead of the what is usually a delicious combo of carbohydrate and fat. The body continues to crave protein. We’ve all had those days where we could just eat for England.

It is scary how much money is spent by the food industry in advertising and in debunking credible research into the dangers of ultra processed food. In 2017 Nestle spent $7.2 billion on advertising. There is now an ever growing industry in manipulating policy and sowing mistrust in the science. Sound familiar?

After reading this book I became more aware of how the food industry will promote ‘healthier’ versions of a product by using the colour green. Green is good, red is bad even though snot is green.

So if we can question the scales, increase our activity, consume adequate protein, resist the PR of the food industry but what else?

Accountability

For me it is accountability. Until fairly recently I felt that my need for accountability was a weakness of mine. But it is actually a driver for success. If left to my own devices I’m likely to remain in the ‘I’ll start on Monday’ mode. But if I tell someone I’m going for it I’m more likely to stay on track. My PT weighs and measures me every two weeks. Something that couldn’t happen in lockdown. I’ve also become a very grateful guinea pig on my friend’s nutrition coaching course. Weekly check- ins, a supportive WhatsApp group. And annoyingly a husband who comments if I eat cheesecake.

My fat loss is going in the right direction albeit slowly.I’m determined to get to a healthy body fat percentage and stay there.

My five takeaways for fat loss

• Create a calorie deficit by following a plan that works for you.
• Activity in addition to structured exercise. Get those 10,000 steps in.
• Adequate protein. It will stop you overeating carbs and fats and will protect your muscle mass.
• Step away from ultra processed food. Although still indulge in the occasional treat. Mine’s biscotti cheesecake.
• Be accountable.