30 Day Health / Weight Update (Oct 2019)

October 16, 2019 by kmabarrett

On September 16, 2019, I switched from my 18 days of “juice / blend” fasting / diet to an Intermittent Time Fasting (ITF) “Diet / Lifestyle”. My starting weight on 29 August, for the juice / blending fast was: 373lbs. My starting weight for the ITF was: 356lbs. My current weight (this morning) was: 347lbs. Basically, I’ve lost 26lbs from the end of August and 9lbs from the start of the ITF. There is need to mention two minor qualifications. 1) My initial weigh-ins for both starts (juice and ITF) were barefoot and with shorts on. My weight this morning was with sweatpants and cross-training / “fake” leather shoes. I would estimate the “extra” weight to be between 3-5lbs. Having said this, I did not subtract this from the morning’s weight. And, 2) after the end of the juice / blend fast, I regained 11lbs the first week – which I’ve had to re-lose under ITF.

Calories Chart from start of ITF

The observant among you may notice in the above chart, I had four(4) days where my calories-in exceeded my calories-out…

When I switched to the ITF, I also began using my FitBit (FB) to begin tracking my food and gauging my calories-in versus my calories-out. I’m not sure why, but the FB has set my calories-out “objective” at 3,800. The on-line BMR calculator I use says my BMR is roughly 2,400 calories. This means I have to burn an additional measure of 1,400 calories during my waking hours to reach the FB objective.

BMR on 16 Oct 2019 at 347lbs

Maximum Heart Rate (MHR) is defined as 220 beats per minute (BPM) – your age (64). This makes my MHR equal to 156bpm. “Elevated” heart rate is defined as 70% of MHR. In my case, that would be 109bpm. According to my FB, my active time (i.e. “elevated heart rate”) per day is 71 minutes (on average). I’m not sure how this level is met as I only walk my dog for 30 minutes per day and 45 minutes (maybe) 2 or 3 times per week. My FB “step target” is 7,500 steps versus the 10,000 “normally” recommended. I miss my step target about once every couple of weeks. I can only imagine my AFib is raising my heart rate at various points during the day and this is being read as active time by the FitBit.

Anyway, the top chart shows I have a calorie deficit of about 1,300 calories per day. That times seven(7) days is 9,100 calories. Divided by 3,500 calories (1 pound of human body fat) equals to 2.6 pounds of loss per week. My actual weight loss over the last four weeks is 9lbs. Divided by four(4) is 2.25lbs per week. (If we subtract the 3lbs for the shoes worn in this morning’s weigh-in, the result is 2.75lbs per week. Just saying…)

The goal of my long-term weight loss is to drop 1.5 to 2 pounds per week. In theory, this will prevent the two worst part of extreme weight loss: a permanent drop in BMR (which makes it easier to regain lost weight) and a large amount of floppy / saggy skin (pure vanity, it just looks terrible). It looks like I’m off to a promising start. IF I can keep this up, I should be under 300lbs for my 65th birthday at the end of March 2020.

Equally important: how does it feel? Today I was able to get into my wife’s Toyota Corolla without having to put the seat back-rest almost flat and contort my body to get into her car! So, yeah. It feels pretty good. 🙂

My secondary goals going forward are to work towards smoothing out the “calories-in” numbers and to eat more healthy on my one-meal-a-day / all-you-can-eat day. I won’t say I’m “abusing” the OMAD opportunity, but… Okay. Yeah, I am ABUSING it!! And, I know better. At least two of the days, I ate beyond feeling stuffed to the point of feeling sick. So, yeah, I can do better there, too. Slowly, slowly…

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On This Day In:
2021	And Fields Of Green
	Success Has Been So Easy
2020	Build It To Last
	Thumpin’ Bass
2019	30 Day Health / Weight Update (Oct 2019)
	When Reason Comes
2018	One Of The Great Ones
2017	Mirror In The Oval Office
	True Courage
2016	What’s Your Excuse?
2015	Some Meaningful Resemblance
2014	Bloom
	Orange October (VII) – The Giants Win The Pennant!!
2013	Walking The Walk
2012	Legacy Of Star Trek (TOS)
2011	Tolerating The Intolerant
	Passionate Germs
2010	Giants Win Game 1 In Philly (4 to 3)!!

Posted in Diets, Health, ITF, OMAD, Pictures | Tagged 30-Day Progress Report, BMR, Diet, Fitbit, Health, Intermittent Time Fasting, ITF, Oct 2019 BMR Chart, Oct 2019 Calorie Chart, Toyota Corolla | 4 Comments

4 Responses

on October 17, 2019 at 12:36 pm | Reply Clever Girl

Good for you! I’m doing the IF too, although more to feel well than weight loss. and it’s working out great! I realize how much I was eating when I wasn’t even hungry. Continued success!
- on October 17, 2019 at 8:03 pm | Reply kmabarrett
  
  Hi CGW,
  How long have you been doing it (IF)? What version are you doing? Are you “super-strict” or casual? Do you have a “goal” or are you doing it as a “life-style” change?
  
  I started off, in Feb. 2019, with Alternate Day Fasting (700-900 cal/day), and it worked as long as I was strict. If I missed too many days or “life” got in the way too many times, I was constantly starting over. I briefly considered going straight to one-meal-a-day (OMAD), but I felt it would be like ADF, so I’ve gone with this “modified” version. I’m focusing on getting 7-8hrs of sleep – which I’m NOT used to and stretching the fasting window as frequently as possible. I’m very good at not eating before 10am and I’m pretty good at not eating after 8pm, so my 12-14hr fast window is pretty solid. On my “fast” day, I’m okay because I don’t have a dinner meal. On my glutton day, I’m usually okay to finish with a 6hr eating window (10am to 4pm) because my wife doesn’t want to be around me watching me go all T-Rex. It’s the normal dinner day which is “flexible”, because we like to have dinner together, but she doesn’t like to eat before 6pm to 8pm (and sometimes 9pm). My reaction is: “That’s why it’s a ‘life-style’ and not a diet plan.”
  
  I hope you’ll post (on your blog) about your progress. If not, feel free to come back to my blog and comment. I will try to keep up my own monthly progress report posts.
  
  Namaste,
  Kevin
  - on October 18, 2019 at 10:40 am | Reply Clever Girl
    
    It’ll be two weeks this Monday. I eat breakfast around 8:30 and dinner at 5. I’ve noticed I sleep much better and my digestion issues have improved exponentially.
    - on October 18, 2019 at 12:32 pm | Reply kmabarrett
      
      Interesting. So, if I assume you finish dinner by 6pm, that gives you a daily fast of 14.5 hrs. I too, have found my digestion is better. Not so much on my sleep, though. I have sleep apnea and use a CPAP for my breathing / snoring. I also have to use a mouth-guard to prevent grinding my teeth. This sometimes wakes me up all by itself.
      
      I assume you’ve barely noticed a weight change (after just 2 weeks s/b between 2 and 4lbs)? I’ve found I’m losing fat (size) more than weight. I’m pretty sure that’s a good thing. I’m not positive because I don’t have any “real” measure of fat vs muscle loss. I can’t afford specialize tests, so I have to go by how I feel and how my clothes feel. Generally, I feel a little better week-to-week and my clothes are getting looser in various places (but not everywhere equally).
      
      I have a gut feeling (no pun intended) it will take a lot of self-experimentation to guess at my optimum range for autophagy to occur. And then, based on personal experience with other systems work, it will take forever to continually adjust the “lifestyle” as body changes will necessitate constant adjustment(s). We humans like to “think” done is done, but this is almost always incorrect and is usually the fundamental problem with “dieting”. We want to have a goal-weight and an end date. But life (dieting and health maintenance) is until death. This is probably the most “interesting” discovery / realization I’ve made about this whole Intermittent Time Fasting “life-style” concept: we have to discover what is correct / “best” for us as individuals and then learn to work with our system and not to fight against it (our own bodies).
      
      In the meantime, I find it amazing that I can eat a WHOLE pizza, or a pint of ice cream or a half-pound of fudge brownies every third day and STILL lose weight (1 to 2 pounds) every week. If I ever start a serious workout program (or get my 3rd day OMAD under control), I have no idea how quickly I’d be able to lose weight. Like I said: surprising and amazing!
      
      I’m really trying to wait until the end of the 2nd full month before I get too enthusiastic about this (ITF), because I have a history of getting all evangelical about my latest diet fad – at least until I stop and start gaining the weight back. (LoL)
      
      Anyway, thanks for the response and good-luck with your program!
      Kevin