COVID-19: GETTING STARTED IN SHEDDING THOSE LOCKDOWN POUNDS

Originally posted 22/8/20

Many of us have put on extra pounds over the lockdown. Men and women both.

My weight got to the point that urgent action was necessary.  Especially to be going out regularly again.  My belt and shirt buttons were complaining.  Not to mention my doctor. 

I need a new lifestyle that I could keep going indefinitely.  Not just a short sharp weight loss that would be put straight back on again.

My party tie out on the tiles

I've already lost over 10 pounds in less than a fortnight with the simple plan I designed. (Update 5/9/20: Over a stone lost at an average of 5 pounds per week)

Whilst it's early days, and the weekly loss may reduce, the plan's worked well enough so far to share with you.  I believe it is sustainable, even with the little willpower I have with food.


The original blogpost will give you more detail.  But here's a summary of the principles of the "C Score diet" to get started:

• Exercise is useful and healthy, but weight is lost primarily through cutting consumption

• Rather than count calories, we'll leverage that foods are principally labelled with "Energy" in kJ (kiloJoules)

• 100 KJ is 1 "C"  .  So a ready-meal marked 2045 kJ is 20C, one of 1563kJ is rounded to 16C.

• kCal, usually referred to as Calories, can be converted to kJ by multiplying by 4.2 (4.184 if you must).  

• A man's daily needs are around 2500 calories, a woman's 2000 calories, dependent on age and level of activity.  That's around 105 Cs and 84 Cs respectively

• Set a daily target around two thirds of that, preferably in conjunction with your doctor.  That's around 70Cs for men and 56Cs for women.

• Deduct an allowance for regular drinks.  In my case I am allowing myself two visits to the pub with friends for 4 pints of beer a week, plus coffees each day with dashes of skimmed milk.  My daily target for food becomes 59Cs.

• Eat what you like, at appropriate quantity, whilst ensuring your diet is balanced

• To add a little psychology, label all food stuffs with the C value, even those you use regularly.  So every time you are tempted to eat something, it shows you its C score.  I use little sticky labels, pre-written like used for rice desserts:

• For multi-portion foods like cereals, sultanas and TK, label per 100g.  For liquids, the score per 100ml is usually near enough to 100g not to need a conversion.  Using simple digital scales, weigh the portions you use.

• Write your target at the top of a whiteboard, sheet of paper, or on your mobile.  Like a darts game, deduct the C score for everything you eat, and any extra drinks.

• I make lunch my main meal, and always have breakfast.  In the example above, that left me 17Cs for the rest of the day, enough for snacks and a light tea.  You may prefer a different scheme across your day. 

• Add back any significant exercise you do.  Walking for example is around 1C per quarter mile, principally dependent on your weight.  That gives you more Cs for the evening.

• Try to keep within your target, but don't worry if you go a little over.  I have.  Though never go over your higher "daily needs" figure unless it is a very special occasion.

• I have an "official weigh-in" each week to see how much weight I have lost. On a day that I know my hydration is likely to be similar week to week.  In my case first thing on a Saturday morning. 

SOME TIPS

• Eat fruit as your snacks, as they have low C values compared to other snacks.  That also helps reach your 'five a day'.  For example, I've found cutting slices off semi-ripe nectarines goes better alongside coffee than apples, and still have a 'crunch'.

• Obviously avoid foods and drinks with high C scores.  When out and about, make a best estimate of the C scores for what you eat and drink.

• The walk to my local supermarket is half a mile return, so 2 Cs earned.  That's a nectarine or apple.  Taking a circuitous route there and it's a mile, 4Cs.   Walking a 2-mile circuit at sunrise or sunset is 8Cs.  That's a tea cake with jam.  How else can I meet my target, and enjoy eating?

If you've got any tips to add, or have any questions, do add to the comments below, which get moderated.  My DMs are open on Twitter at @CovidCourier


IN SUMMARY - WHAT MAKES THIS APPROACH DIFFERENT?

1. Working with small, easily handled numbers where 1C = 100 kJ = 418kCalories
2. Labelling foodstuffs with C values
3. Setting a daily Cs target
4. Eating what you like, provided a balanced diet
5. Counting down to see how many Cs you have left
6. Earning bonus Cs from exercise
7. Enjoy!

Best of luck with your Cs!