Tag: weight-loss

  • Weight loss journey 9  – Mounjaro, the short cut to weight lose

    Weight loss journey 9 – Mounjaro, the short cut to weight lose

    Mounjaro, me and food addition.

    Would I recommend Mounjaro– yes most definitely, it is changing people’s lives for the better, but it comes at a cost.

    See the rest of my Weight loss journey posts.

    For 8 years I’ve been largely on top of my weight, the scales would sneak back up slowly but I’d find a reason to kick in my tried and trusted method to reduce it again. There was always some target to focus on, like a 100 mile bike ride, or climbing the Inca Trail, or a weekend mountain biking, whatever it was, I’d find a reason to kick in the calorie counting and down my weight would come.

    If you haven’t seen my other articles on weight loss and my journey, you can find them here.

    6 months ago, I noticed the weight creeping back to an unacceptable level, but for the first time I couldn’t find the motivation to deal with it. I was living a happy life, gym and sport every day, but that weight was creeping on because my appetite seemed to be getting bigger all the time.

    First, I passed through the 15 stone barrier, it was a mental upper limit for the last 8 years that normally caused me to react, but I didn’t.  It was only when it reached 15st 4lb that I knew I had to do something because I was heading towards 16st fast, but why, I felt good and was living my best life.

    My wife was the same, she had a method for losing weight with the Alavera clinic, but her cycle was different. She would lose 2 to 3 stone in a clinically controlled way, but it would always go back on. So, we were both on the upward weight cycle and both struggling for motivation, none of the adventures we had planned required much extra fitness, so why bother?

    Then we bumped into a friend in a bar, and I was totally stunned by the amount of weight she had lost, she was a totally different person, about a half the size version of the one we had seen a year earlier. After a bit of chatting she let us in on her diet secret, she was using the fat jab (in secret from her husband I hasten to add). I’d never heard of anyone using it, but it transpired we were probably the only ones left in the world that weren’t aware of it, we thought it was something only very obese people had access to on the NHS.

    So, I did some investigation and was surprised how cheap the Mounjaro jab was. In fact, the monthly outlay was far less than what we had previously paid for the weight loss clinic, so in some ways it was a bargain at £200 per month and the promised weight loss was huge. Knowing my wife can be a bit slow to embrace opportunities I offered to go first and try it out and see what was involved.

    Next day I was logged into the Numan website starting the process. First problem was I wasn’t 30 BMI, but not far off, so I calculated the weight I needed to be and uploaded the data and I moved on to the next stage, which involved a photo of me to prove I was fat, so I took a few photos of me breathing out in a baggy t shirt, and without much bother, I was through the medical stage and the medicine was on the way.

    By this point, I was fully fired up on my weight loss mission. The sooner I got this weight off the sooner I would be off the medication; I wasn’t keen on the whole jabbing idea. I was straight into the calorie counting and my exercise was focused moved to calorie burning, I had lost 3 lb by the time the package dropped through the letter box a week later.

    The first week of the dosage took me back under 15st, my first milestone achieved. It was difficult to know if the drug was having an effect or whether it was placebo. I had also started above my normal weight, so I had pounds to lose.

    The second week we had a bit of a hiccup, I overdosed.  I used the jab and was a bit confused why the syringe had not gone right down, the syringe goes down about 20% each week and leaves a drop in the bottom. I tried 3 times to apply it, on the assumption that it wasn’t working, I reported the matter to Numan.

    When they saw a photo of the syringe, they pointed out that I had used it up all up in one go.

    If it was placebo before it certainly wasn’t over the next 5 days, I felt nauseous, floaters in front of my eyes and certainly no appetite, in fact I had to force myself to eat in the end. However, it did have some even better side effects as I lost another 4lb, so I was down 7lb in 2 weeks.

    As I had proved my incompetence to Numan, they sent me another month’s worth of the minimum dose. To be fair, the support from them was really good. You get a coach to help with advice on food and lifestyle, and a clinical team for issues with the syringe and dosage.  For the coach I was sorted with my approach, but it was good to have an online chat about different strategies and options.

    I mentioned the jab to a few friends and their reactions were really interesting. I suspect a lot of people are embarrassed about using the jab, but the reality is that it is just another way to diet, so I wasn’t embarrassed at all. It was no more embarrassing than Weight Watchers or Man v Fat, you just want to get the weight off as soon as you can because it is making you sad and it isn’t good for you to be fat.

    3 friends signed up to the treatment, which was excellent as we both got price reductions on our next batches, I almost became a dealer I was referring so many people. Most people started off inquisitive about the side effects and impact, and most of all the size of the needle!

    From a personal perspective, the change wasn’t that noticeable because I was just getting back down to my normal weight which I had been 6 months earlier. I finished off after 3 months of “treatment”, my dose only reached 5mg (the max is 15mg), which is normally the second month. By that time, I had lost 16lb in weight in 3 months, so I hadn’t had time to become too dependent on the drug and in the hottest summer for 50 years, I didn’t put any weight back on.

    So all round a very successful experience, however there are side effects that you should be aware of and need to be managed that I cover in the next article

  • My weight loss journey: 7 Years of Transformation

    My weight loss journey: 7 Years of Transformation

    As my youngest daughter pointed out, I’ve probably had an extra 10 years of life thanks to the weight loss.

    This graph tracks my weight from the start of the journey in Episode 1 back in 2017, to where I am today. As you can see, it has been a bit of a roller coaster with lots of ups and downs.

    I never expected to maintain it the mid 13 stone lower levels but I have managed to keep it within a reasonable boundary in the mid 14 stones, which was roughly 2 stone lighter than my norm before I started so that has been really good.

    Click here to follow the rest of My Weight Loss Journey

    Climbing Rainbow Mountain, Peru

    This has had a radical impact on my life, I have been absolutely amazed what abuse the body of a 60 something can take, just keep pushing it as far as it will go but listen carefully to what you body is saying.

    7 years ago I was a workaholic, in 2018 I became a sort of dietaholic, and then moved on to being a sort fitnessaholic which gave me an overall much better worklife balance and helped me along the road to retirement.

    Being lighter made me so much happier, I always hated tight cloths so being able to walk around in smaller sizes and not having them stretching the seems was great for self confidence.

    Surfing in Bali

    But I lived in fear of putting the weight back on, and going back to the bigger me and having to go through the battle to lose weight, I didn’t want to have to do that again as it felt like a one off experience.

    You have to watch your calorie consumption constantly if you have an appetite for food and beer like mine. In the graph you can see the drops, that is normally after a holiday or there is a particular challenge coming up and I start calorie counting, that tends to focus the mind on what you are eating, you avoid the snacks and know the cost of alcohol so don’t do it – or at least make the right choices.

    Aspire Europe 10km run charity challenge
    The company team entered the 10km together for charity, it was a first time for all of us

    I am constantly setting targets, I hated running but decided to do the Bristol 10km as a challenge, I ended up running 10km twice a week and eventually did a half marathon.

    During Covid, I used the time to cycle. I cut down on the mountain biking as I guessed I wouldn’t be popular in hospital if I had a crash, so started doing longer rides, 50km, then 100km and finally 100 miles in a day – these were tough but so glad I’ve done them, and all of them on my own without support of a group.

    Competed a half marathon
    Running a half marathon distance, on my own was a massive adrenalin rush.

    In fact, I then found out the qualifying time of the GB Over 60 Triathlon team run and managed to achieve it in a 5km sprint, at this point I decided I had to stop somewhere at that was it.

    Ran a sub 25min 5 km run
    The day I cracked the sub 25 min 5km at 61, on a wet January afternoon, just for fun !

    I had my hip replaced last year after I smashed it on a mountain bike fall in France, but within 2 weeks I was back in the gym, 4 weeks did 50km on the bike and 6 weeks I was back playing football because if you keep yourself fit and have reasonable control of your weight there is surprisingly few things you can’t do and overcome.

    Hip replacement completed
    Up and about straight after the op, walking without crutches after a week and back in the gym after a month!

    So that’s it, after the diet you need to find your equilibrium and focus on staying in that zone.

    I am normally about 14st 8lb now, I’m happier a few pounds less but if I start to go too much above it then it is time to start calories counting again !

    See the rest of my Weight loss journey posts.

  • My weight loss journey: Myth busters

    My weight loss journey: Myth busters

    The key lessons from my 7 years of managing my weight

    I learned a lot from doing Man v Fat, we all did really well, losing 10-20% of our weight over 4 months. It was lots of fun but very competitive as well.

    Click here to follow the res of My Weight Loss Journey

    The basic principle is that our bodies are machines that need fuel.

    Too much input and the body stores it for a rainy day, too much output and the body calls on its reserves to survive and burns the fat.  We are still Mk 1 human beings and our bodies know how to survive, they just don’t know too much about modern living and junk food !

    To  lose weight you have to reduce incoming and increase outgoing.  Trying to lose weight just on exercise is very  very hard, 1lb in weight is 3500 calories, so to lose 1lb through exercise you need to do 7 x 500kcal sessions in the gym, or walk up Snowdon once a week (roughly what I burned doing that).

    So basically this is a calorie burning project, there are lots of ways to do it, diets, exercise, fasting – loads of options, but the only thing that matters is reducing input and increasing output.

    1. A male needs 2500 per day – not convinced about this one. We are all different and if I took in 2500 every day I’d be the size of an elephant, and I do loads of exercise.
    2. Muscle turns to fat – nope, it turns to flab, which is different, it can be rebuilt, this is why athletes use steroids, once a muscle has been grown, it can always go back to the maximum size.
    3. Turn fat in muscle – nope, burn off the fat, it cant turn into muscle, that needs protein and fibre.
    4. Muscle burns calories faster – this is actually true but if you start doing weights you will get heavier so this is something for 3 months down the track. I’ve got mates who are the literal muscle brick shit houses and they do burn calories but they are unique.  We don’t want minor weight gains in muscles affecting your weight downward trend.

    Your action plan

    So what we need is the tools to manage our calories, so here goes

    1. Get the myfitnesspal app – this is where you log your food and it also pulls in the data from your exercise tracker to work out your daily score. 
    2. Exercise tracker – you can do this on a phone but it is much better with a watch that is counting steps and importantly heart rate.  I’ve got a Garmin because of the other sports, but Apple and the others are just as good.
    3. Linking the two can be a bit of a faff because it involves personal data permissions but stick with it.

    So for the first week, get the tools set up and you can start tracking your food intake.

    Food intake – don’t get bogged down in being too precise, I spend about 2 minutes a day  on this max. Most of the food we eat is available in the tracker, it’s just working out the portion sizes.

  • My weight loss journey – how exercise changed my life

    My weight loss journey – how exercise changed my life

    If you set yourself a vision then you should enjoy it

    Click here to follow the res of My Weight Loss Journey

    Suring at Pernpuk

    Stick with the method

    In hindsight, once I had the method sorted it wasn’t difficult at all, it was just a case of keeping going. By the start of May I was back on the board after hardly doing any surfing for years Being much lighter and stronger made a massive difference to what I could do, I not only found my football mojo I rediscovered my surfing mojo as well.

    I didn’t give up anything I liked, and in fact, ate a lot more of the things I like which fortunately are mostly protein.  One cappuccino a day instead of 3, 2 bottles of beer instead of 2 pints, it all adds up.

    I’ve had to change all my cloths and now buy L or XL rather than XXL and XXXL and was a buzz getting into the Levi’s I bought 20 years earlier, and in fact they  are too big for me know.

    I’ve also been absolutely amazed at how fit and strong a 59 year olds body can be, now that most of the muscle and joint problems have been fixed by exercise it does feel like there are not limits. I’d always liked Superdry, but their t-shirts and stuff were always too tight, so a new wardrobe of Superdry clobber made me so happy.

    New cloths, new lifestyle

    So I didn’t have to buy baggy or out of shape cloths, I can wear anything I want, I’ve had all my suits taken in round the waist and the shirts that I had “grown” out of are now the ones I wear all the time. To make sure I don’t grow back I haven’t kept my “fat wardrobe”, it’s all gone to the charity shop so I can enjoy buying new stuff.

    The icing on the cake was when a mate, who had been following bits and pieces on facebook got in touch quite out of the blue from Brisbane, he was still playing competitive football in his 50s. On a trip down under I’d watched one of his games and couldn’t believe he was still playing at his age. This turned into an adventure that I didn’t expect.

    He posted on Facebook he was about to play in a football tournament in Bali for his club the Brisbane Lions. I joked that I could have played and surfed at the same time and before I knew it I’d agreed to play to travel to Australia to play in a tournament, I combined with my surfing trip to Bali and canned the trip to NZ, you only live once !

    So in 15 months, I had gone from hobbling around a football pitch shouting at the boys to playing in an international football tournament in Australia and surfing in Bali. All this was possible because the exercise helped free up my arthritis, which in turn meant I could do more exercise – it was a wonderful cycle and I’ve since discovered that there is a lot of research to support this now.

    Mountain biking Forest of Dean

    At the start of summer training for the boys team, instead of having me shouting at them from the touch line, Gary and I were leading them around the field doing circuits and playing in the practice games showing them how it should be done.

    Managing the Swiss Valley youth team
    The boys ended the season as League 1 champions after years of being also rans

    But most of all I feel happy and confidence, its really nice people paying me compliments and its not something that’s ever happened in the past. The last year probably sounds like it was a party but we had really tough times in work, but I am 100% sure that I got through it because of the health journey.

    Achievements

    I appreciate that I have opportunities that others won’t, but if you grab everything that comes along you can make a massive difference, so my life changed in 2018 to this extent:

    1. I won my first football tournament in over 30 years
    2. I’ve met more pals during the last year than in 20 previous years in the area, and some of them are now incredibly good friends
    3. I went half way around the world to play football
    4. I achieved a dream of surfing off a boat in Bali
    5. Spent a week travelling along the surf coast of northern Spain with my youngest lad surfing and camping
    6. My boys football team won the league, they have gone from bottom of division 2 to winning division 1 of their year group in 15 months – largely because Gary and myself were fit enough to lead the fitness training and improve their discipline
    7. I even bought a Mini Cooper S so I could have more fun – I was young again
    Surfing at Perunpuk
    I really really did do it

  • My weight loss journey – the power of team support

    My weight loss journey – the power of team support

    Talking about weight with others on the same journey really helps

    Click here to follow the res of My Weight Loss Journey

    McF Real Madres team in their smart Aspire Europe track tops
    Real Madras – what the boys achieved was amazing

    Men don’t want to talk about weight. Nobody is happy being fat, we all want to be fit, be attractive and do sports. What I have learned from this is that if a guy is fat then there is probably something going on, the problem is they wont talk about, because we are men and tough.

    I was watching the film Full Monty again last week, apart from being hilarious, I hadn’t realised that it had touched on such a range of male self esteem issues at the time.

    Most weight loss classes are designed for women, so the Man V Fat , initiative is totally unique and focused on male issues. It really works but it is down to you and how committed your team are but you need to set your own goals and objectives, it isn’t any sort of magic formula.

    Initially it didn’t work for me, I was 59 and most of the guys were much younger and were judging me as soon as I turned up. I did a season and I decided to change teams as I hadn’t found the original group particularly inspirational but partly that was my fault as I had been injured a lot.

    My new team were all new lads, we called ourselves Real Madras and I volunteered to be captain as I wanted to make sure we focused on weight loss, not worrying too much about football or crap chat like the other team.

    This bunch of guys have been wonderful, not only have they been fantastic support for each other.  We started together at the end of March 2018, I was already on a roll by then but they really gave me renewed focus. 7 years on, when we see each other, the opening line will be something like “your looking good mate”, or “how is the weight going”

    In the opening 2 games we had two lads who were so badly injured they were off work for 10 days, that back to wall spirit that we found on the pitch worked off the pitch as well. By the end of the season were moved from being target practice for the others to runners up in the league and winning the cup – fantastic.

    Real Madras MvF Cup winners
    Cup winners and league runners up – I can’t begin to tell you how big a rush all this was

    I had already introduced a mate (Gary who helped me run the boys team) and we were already encouraging each other anyway. Another one of the guys (Chris) was into mountain biking so we started doing a few rides, so very quickly it was more than a football team, the guys really came together as a unit supporting each other on and off the pitch.

    MvF Cup winner and 3 stone lighter - Rod Sowden
    3 stone lighter than January, I was loving life, it was like gaining 20 years back on my life

    ManVFat is a framework within which you can manage your weight loss, it is your team that makes it happen. The whole team needs to be bough into the aspiration, one or two people not trying hard enough  off the pitch will let everyone else down.

    In the first season, Chris lost 20% of his weight, Gary lost 15%, I lost another 10% and everyone else went over 5%. That is incredible for one season, and to be fair, we couldn’t keep it up but in the second season.

    By June I was able to get back into my 1988 BBC 1st XI shirt that I kept as a souvenir of a season when we won the league, 6 months earlier it would haven’t have gone over my shoulders. Hitting 13st 6lb was big for me, that was my footballing weight in my mid 20s, I honestly still can’t believe I managed it.

    Back in my BBC !st XI kit, same weight as I was in 1987

    The big challenge is to avoid getting hungry or into a situation where you are hungry and there is junk food around. When you are on the weight loss journey you have to stay disciplined within boundaries.

    If you go over the calorie limit for the day you have to earn the calories back so find somewhere to walk it off for an hour or an extra trip to the gym will get you a Big Mac if you want.  On a Sunday I regularly burn off 1800 calories by doing a 3 hour bike ride and taking the dog for a 10km work and you feel great afterwards.

    I was big on carrying protein bars around with me, they are there if you get peckish, lighter in calories and more filling because of the protein, they are quite cheap if you buy them in bulk