Losing the fat!

I was back in London on Monday for my monthly BodPod body composition assessment.  As I’ve explained before, the BodPod uses air displacement to measure the volume of your body. Coupled with your height and weight, this can be used to calculate your density. As muscle and fat have different densities, this can be used to determine the proportion of muscle, fat and bone in the body.

My Bod Pod results for the past three months are:

  Jan. 30 Feb. 27 Mar. 27
Weight: 64.7 Kg 63.4 Kg 62.7 Kg
Lean mass: 44.9 Kg 44.8 Kg 45.5 Kg
Fat mass: 19.8 Kg 18.6 Kg 17.2 Kg
Body fat percentage: 30.7% 29.4% 27.5%

I was very happy to see that my body fat has dropped almost 2% this month! My weight has only gone down by 0.7 Kg, but I’ve also gained 0.7 Kg in muscle mass. This is excellent news considering I haven’t been exercising as hard these last four weeks and had stomach flu last week. I admit, I was concerned about losing some of my muscle mass and not really dropping much fat.  I promptly celebrated with the calorie bomb that is a traditional afternoon tea!

This is even more surprising when we look at my energy numbers. In the last four weeks I have consumed 61,468 kcal, when the amount I estimated I’d need to maintain my weight was 56,000 kcal (2000 kcal per day x 28 days). If we take away the 5,783 kcal burned through exercise, I am only 315 kcal below that target. Given it takes a calories deficit of 7700 kcal to get rid of one kilo of fat, and the inaccuracies in finding all the calorie counts for all the different foods, I shouldn’t have lost much fat at all. But I actually lost 1.4 Kg of body fat.

One possibility is that I really did lose roughly 5000 kcal worth of undigested food when I had stomach flu last week. And I’m sure that contributed. However, I also suspect my metabolic rate is higher than anticipated in the equation I used to find the number of calories I need. Most of these equations assume a more sedentary lifestyle and lower muscle mass for someone of my age. If that’s true, I should be able to continue to drop body fat throughout April using a similar diet and exercise plan.

The Score for 27 March:

Calories: Protein: Carbs: Sugars: Fat: Sat Fat: Fibre: Alcohol:
3031 97.33g 364.86g 184.91g 124.27g 50.69g 35.57g 12.57g
13% 48%   37%   3%
     
Calories burned through exercise: 0      

What I ate:

Time Item Amount Calories Protein Carbs Sugars Fibre Fat Sat Fat Alcohol
06:45 Centrum Multivitamin,  Vitamin E 400IU, Vitamin D 25 µg
Tap water 250mL 0 0.00 0.00 0.00 0.00 0.00 0.00 0.00
Soft boiled eggs, 2 large 115g 150 14.49 0.00 0.00 0.00 10.35 2.88 0.00
Free From pure oats 50g 171 6.40 30.30 0.60 4.30 2.70 0.50 0.00
made with boiling water 250mL 0 0.00 0.00 0.00 0.00 0.00 0.00 0.00
Tesco mixed frozen fruits 100g 40 0.90 7.90 7.90 2.00 0.20 0.00 0.00
Ground flaxseeds 10g 45 2.21 0.30 0.18 2.37 4.00 0.45 0.00
07:30 Black Tea 350mL 0 0.00 0.00 0.00 0.00 0.00 0.00 0.00
11:00 BodPod body composition assessment
11:30 Leon sweet potato and okra stew 1 portion 409 10.00 70.00 7.00 5.00 12.00 2.00 0.00
Leon blueberry and elderflower kefir (made with whole milk) 1 portion 173 8.00 16.00 16.00 0.00 9.00 6.00 0.00
13:00 Vita Coco 330mL 66 0.00 16.50 16.50 0.00 0.00 0.00 0.00
16:00 Full gluten free afternoon tea at The Wolsey with:
Free from brown bread , no crusts five finger sandwiches 199 6.00 31.00 1.25 9.25 4.25 0.50 0.00
filled with smoked salmon, cucumber, egg salad, cheese and coronation chicken (totally guessing the nutritional information here) five finger sandwiches 208 13.00 5.00 3.00 0.50 15.00 4.00 0.00
Gluten free sultana scones 2 scones 427 5.38 79.38 41.50 5.25 8.63 3.25 0.00
with clotted cream about 30g 176 0.50 0.70 0.70 0.00 19.10 11.90 0.00
and strawberry jam about 30g 76 0.00 18.00 16.00 0.60 0.18 0.06 0
Mini gluten free chocolate cupcake about 25g 100 0.53 12.27 9.03 0.30 5.23 1.50 0.00
Chocolate florentine about 20g 100 1.40 9.30 7.70 1.00 6.40 2.50 0.00
Black tea about 900mL 0 0.00 0.00 0.00 0.00 0.00 0.00 0.00
with semi – skimmed milk about 150mL 75 5.40 7.20 7.20 0.00 2.70 1.65 0.00
and sugar about 15g 60 0.00 15.00 15.00 0.00 0.00 0.00 0.00
19:30 Oysters, half dozen raw about 60g 33 6.48 0.00 0.00 0.00 0.78 0.12 0
Glass of champagne 125g 95 0.00 1.75 1.75 0.00 0.00 0.00 12.57
Pan seared scallops 2 large 61 7.26 0.67 0.00 0.00 3.33 2.00 0.00
with mini pork belly bites two 1 inch squares 90 6.69 0.00 0.00 0.00 7.07 2.56 0.00
21:00 Godiva fresh strawberries dipped in dark chocolate 5 Large 200 0.00 30.00 20.00 5.00 12.00 8.00 0.00
Decaf flat white coffee with sugar about 150mL 77 2.70 13.60 13.60 0.00 1.35 0.83 0.00

 

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