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The following is the 4th monthly (120 days) update on my attempt to lose weight and get healthier.  Again, it’s a longer post than my “normal” daily post, so if your not “into” reading about “another person’s” diet (again!), I’ll understand if you stop here and come back another day.  You’ve been warned!!  Here goes…
(As in previous posts:) 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: 318lbs. Basically, I’ve lost 55lbs from the end of August, 38lbs from the start of the ITF and 11lbs in the last 30 days.

Calories Chart from last 30 days (Nov / Dec) of ITF

Calories Chart from last 30 days (Nov / Dec) of ITF

The observant among you may (again) notice in the above chart I had seven(7) days where my calories-in exceeded my calories-out… This is double (per month) than I did in each of the first two months, so definitely off the wagon for the X-mas season / holidays.  In the first three months, I was blowing my calories about once per week.  This month it was almost twice and it wasn’t “based” on my “one-meal-all-you-can-eat” day.  Again, it’s not a diet, per se, as much as it’s a lifestyle, so I’m happy to have been able to lose weight while eating and not working out.  It seems, sometimes “life” just happens and I go with it.
As mentioned in my prior monthly updates, 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 said my initial BMR was roughly 2,370 calories. At my current weight (318lbs), my BMR is 2,239 –  about 50 fewer calories lower / less than the prior month and 130 from the starting calories.  This means I have to burn an additional measure of 1,550 calories during my waking hours to reach the FB objective.  In any case, FB is showing my daily calories out for the last 30 days at 3,940 (about 230 calories less than prior month).  By this reckoning, I am exceeding the FB calories (3,800) by 140 per day and my BMR by almost 1,700.  Multiply this by 7 days in a week and we get 11,900 – which works out to about 3.4lbs per week of weight loss.  My actual weight loss for the last 30 days is about 11lbs.  Divided by 30 days and multiplied by 7 days is 2.57lbs per week of “actual” loss.  So, the FitBit is either scoring my calories-out to high or I’m not inputting the calories-in correctly.  I feel I am diligent about the input, but I may be underestimating the portions and therefore the difference still isn’t as great as the charts suggest.  It is also still possible the difference is in both cals-in and cals-out.  Finally, it may just be my body is not burning the calories at the “normal” rate (meaning my calories burned is lower than the heart beat is suggesting it should be because of my AFib).  Basically, I’m saying the actual weight loss is about 1 pound less than what would be predicted by the FitBit calories burned…  (Still, 11lbs in a month is pretty good!)

BMR on 16 Dec 2020 at 318lbs

BMR on 16 Dec 2020 at 318lbs

Anyway, the chart below shows I still have a calorie deficit of about 1,000 calories per day.  That times seven(7) days is 7,000 calories. Divided by 3,500 calories (1 pound of human body fat) equals to 2 pounds of loss per week.  My actual weight loss over the last eight weeks is 20lbs. Divided by nine(9) is 2.22lbs per week.  This is roughly the same average weight loss per week as recorded at the end of four and eight weeks.  Over the last 2 weeks I’ve lost 7lbs (3.5lbs per week) and over the last month (as mentioned above) 11lbs (2.5lbs per week).  Again, the numbers are more reflective of weight fluctuation (gain and loss) due to the holidays than from progressive weight loss due to MITF.

Calories Chart for Last 12 Months

Calories Chart for Last 12 Months

The goal of my long-term weight loss is (remains) to drop 1.5 to 2 pounds per week.  In theory, this will prevent the two worst parts of extreme weight loss: a permanent (and excessive) drop in BMR (which makes it easier to regain lost weight) and a large amount of floppy / saggy skin (pure vanity).  It looks like I’m continuing my promising start from the first two months.

Weight Loss Chart (Oct - Jan)

Weight Loss Chart (Oct – Jan)

Equally important: how does it feel?  So-so.  I was very good in November and December in my daily jogging.  I haven’t been very good since my 90-day update.  Sometimes life got in the way and sometimes (most times), I was just “tired” (lazy).  Is it noticeable?  Yes.  I’m not getting “fatter” in my normal areas (legs and hips), but I do seem to be getting a “little” bigger there.  More importantly, I seem to be losing my chest and shoulder muscles and retaining – if not increasing – my stomach fat.  My shirts “feel” looser, but they don’t really look looser.  It’s hard psychologically to see the scale go down, but not see a bigger drop in clothes and photos.  I have a nagging feeling I’m losing muscle and bone density instead of body fat.
Obviously, I’ve made no progress on my secondary goals (which remain): I am still working on my secondary goals going forward – smoothing out the “calories-in” numbers and to eat more healthy on my one-meal-a-day / all-you-can-eat day.  If there is a silver lining to my cloud, it’s that I didn’t have a single OMAD opportunity when I over-stuffed myself to the point of feeling sick, as I did in my first month of the MITF.  So, I am improving there, too. Slowly, slowly…
A final observation (again, pretty much the same as last month): although it is theoretically “impossible” to spot lose weight (or spot gain weight), I seem to be losing “size” in areas which correspond to my activity.  My waist is not shrinking much, but my legs, ankles, shoulders and forearms “feel” like they are getting smaller to me.  It’s not that big a deal, except it would be nice to imagine I was losing fat around my internal organs and not just legs and shoulders.  Oh, well, time will tell…
PS:  I went to Urgent Care for a pounding ear and then to my cardiologist about 10 days later.  My weight at the Urgent Care was 30lbs heavier than my home scale on the day.  Between that visit and the Cardiologist visit I lost 5lbs on my home scale.  At the cardiologist’s office, I had lost 5lbs from the Urgent Care, but it was still 30lbs heavier than my home scale on the day.  The bottom line is my home scale is probably 30lbs too light and I am 348lbs and not 318lbs.  While this is mentally hard to take, it means my home scale is consistently incorrect and therefore reliable for showing weight loss (and gain), even when it isn’t showing my “medical” weight.
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On This Day In:
2019 Stationary Target
2018 And Firmly
2017 Nearer My Goal To Thee
2016 Relatively Simple Actions
2015 And Yet, You Did
2014 Difficult Learning
2013 Four Things To do
2012 When I Was Young…
Emergence

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The following is the monthly update on my attempt to lose weight and get healthier.  It’s a longer post than my “normal” daily post, so if your not “into” reading about “another person’s” diet (again!), I’ll understand if you stop here and come back another day.  You’ve been warned!!  Here goes…
(As in previous posts:) 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: 329lbs.  Basically, I’ve lost 44lbs from the end of August, 27lbs from the start of the ITF and 11lbs in the last 30 days.

Calories Chart from last 30 days (Nov / Dec) of ITF

The observant among you may (again) notice in the above chart I had three(3) days where my calories-in exceeded my calories-out…  This is one less (per month) than I did in the first two months, so slightly better.  Still, essentially it’s demonstrating that about every other “all-you-can-eat / anything-you-want” day, I blow my caloric allowance.  I’m on a three day cycle, so this means about once a week I lose it.  Interestingly, it’s not necessarily on the OMAD that I blow the calorie balance.  It seems, sometimes “life” just happens and I go with it.
As mentioned in my prior monthly updates, 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 said my initial BMR was roughly 2,370 calories.  At my current weight (329lbs), my BMR is 2,289 – (again) about 40 fewer calories lower / less than the prior month and 80 from the starting calories.  This means I have to burn an additional measure of 1,510 calories during my waking hours to reach the FB objective.  In any case, FB is showing my daily calories out for the last 30 days at 4,167 (about 200 calories less than prior month).  By this reckoning, I am exceeding the FB calories (3,800) by 367 per day and my BMR by almost 1,800.  Multiply this by 7 days in a week and we get 12,579 – which works out to about 3.5lbs per week of weight loss.  My actual weight loss for the last 30 days is about 11lbs.  Divided by 30 days and multiplied by 7 days is 2.57lbs per week of “actual” loss.  So, the FitBit is either scoring my calories-out to high or I’m not inputting the calories-in correctly.  I am diligent about the input, but I may be underestimating the portions and therefore the difference isn’t as great as the charts suggest.  It is also possible the difference is in both cals-in and cals-out.  Finally, it may just be my body is not burning the calories at the “normal” rate (meaning my calories burned is lower than the heart beat is suggesting it should be because of my AFib).

BMR on 16 Dec 2019 at 329lbs

Anyway, the chart below shows I still have a calorie deficit of about 1,000 calories per day (for the last 2 weeks in Dec.).  That times seven(7) days is 7,000 calories.  Divided by 3,500 calories (1 pound of human body fat) equals to 2 pounds of loss per week.  My actual weight loss over the last eight weeks is 18lbs.  Divided by eight(8) is 2.25lbs per week.  This is roughly the same average weight loss per week as recorded at the end of four weeks.  Over the last 2 weeks I’ve lost 3lbs (1.5lbs per week) and over the last month (as mentioned above) 11lbs (2.75lbs per week).

Calories Chart for Year

The goal of my long-term weight loss is (remains) to drop 1.5 to 2 pounds per week.  In theory, this will prevent the two worst parts of extreme weight loss: a permanent (and excessive) drop in BMR (which makes it easier to regain lost weight) and a large amount of floppy / saggy skin (pure vanity).  It looks like I’m continuing my promising start from the first two months.

Weight Loss Chart (Sept – Dec)

Equally important: how does it feel?  Today I am almost done with 5 weeks (out of 6) of “slogging” (VERY slow jogging).  My goal is to get to 3.2 miles per day and then begin dropping the time (slowly).  I’ve been “pretty” consistent although I’ve been slipping lately (hence the “5 out of 6”).  I’m mostly sticking to my goal of 3.2 miles per day, but yesterday I jogged 4.12 miles (one “extra” mile) and for the first time my overall pace was under 18 minutes at 17:59.  Yes, just barely, but still under AND with the extra mile – so I’m pleased.  I am planning to keep it to 3.2-ish miles per jog.  This is just over 5K (3.11 miles), and now that I’m good with the distance, I still need to start to drop the times.  When I (finally) get below 300lbs, I intend to add in some body weight exercises to improve my flexibility and strength.
As per my last two monthly reports: I am still working on my secondary goals going forward – smoothing out the “calories-in” numbers and to eat more healthy on my one-meal-a-day / all-you-can-eat day.  I am still “abusing” the OMAD opportunity, but… during the last month, even though I was over my calories limit (“in” vs “out”) three times, I didn’t eat beyond feeling stuffed to the point of feeling sick on any of the three “overs”.  So, I am improving there, too.  Slowly, slowly…
A final observation: although it is theoretically “impossible” to spot lose weight (or spot gain weight), I seem to be losing “size” in areas which correspond to my activity.  My waist is not shrinking much, but my legs, ankles, shoulders and forearms “feel” like they are getting smaller to me.  At least my clothes feel more comfortable in those spots.  As all I am doing for exercise is walking my dog and going for jogs, this makes sense, even though it contradicts all the “theory” of fat loss distribution I’ve ever read about (i.e. fat loss is supposed to be proportional across the entire body).  It’s not that big a deal, except it would be nice to imagine I was losing fat around my internal organs and not just legs and shoulders.  Oh, well, time will tell…
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On This Day In:
2018 And Some Never Do
2017 When We Know We Are Loved
2016 Good Acts
2015 Will You Be Leaving Soon?
2014 Just Long Enough
2013 R.I.P. – Tom Laughlin
Seeking Success?
2012 All Aboard
2011 Sail On, Sailor

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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: 338lbs.  Basically, I’ve lost 35lbs from the end of August and 18lbs from the start of the ITF.  There is need to mention one minor qualification: 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 last 30 days (Oct / Nov) of ITF
The observant among you may (again) notice in the above chart, I had four(4) days where my calories-in exceeded my calories-out…  Interestingly, this is the same number of “exceeds” as the prior (first) month.  Essentially it’s demonstrating that about every other “all-you-can-eat / anything-you-want” day, I blow my caloric allowance.  I’m on a three day cycle, so this means about once a week I lose it.
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 said my initial BMR was roughly 2,370 calories.  At my current weight (338lbs), my BMR is 2,329 – about 40 fewer calories lower / less.  This means I have to burn an additional measure of 1,470 calories during my waking hours to reach the FB objective.  In any case, FB is showing my daily calories out for the last 30 days at 4,383.  By this reckoning, I am exceeding the FB calories by 583 per day.  Multiply this by 7 days in a week and we get 4,081 – which works out to about 1.25lbs per week of weight loss.
BMR on 16 Nov 2019 at 338lbs
Anyway, the top chart shows I still 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 eight weeks is 18lbs.  Divided by eight(8) is 2.25lbs per week.  This is roughly the same average weight loss per week as recorded at the end of four weeks.
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 (and excessive) drop in BMR (which makes it easier to regain lost weight) and a large amount of floppy / saggy skin (pure vanity).  It looks like I’m continuing my promising start from the first month.  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 am almost done with my second full week of “slogging” (VERY slow jogging).  I went from week one of 2 miles per day, to week two of 2.4 miles per day.  My goal is to get to 3.2 miles per day and then begin dropping the time (slowly).
I am still working on my secondary goals going forward: smoothing out the “calories-in” numbers and to eat more healthy on my one-meal-a-day / all-you-can-eat day.  I am still “abusing” the OMAD opportunity, but… during the last month, even though I was over my calories limit, I didn’t eat beyond feeling stuffed to the point of feeling sick on any of the four “overs”.  So, I am improving there, too.  Slowly, slowly…
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On This Day In:
2018 #PresidentBoneSpur
2017 My Staggering Confusion
Zapped!!!
2016 And Bloggers?
2015 Ethical Energy
2014 Are You Likely To Defend It?
2013 Might As Well
2012 The Long And Short Of It
2011 Bravery

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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.

Image of Calories Chart from start of 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:
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)!!

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[The following are two excerpts from an article I recently read on the benefits / effectiveness of increasing exercise on long-term weight loss.  I highly recommend clicking on the links to read the original article(s).  —  KMAB]
University of Alabama obesity researcher David Allison sums up the research this way:  Adding physical activity has a very modest effect on weight loss — “a lesser effect than you’d mathematically predict,” he said.
We’ve long thought of weight loss in simple “calories in, calories out” terms.  In a much-cited 1958 study, researcher Max Wishnofsky outlined a rule that many organizations — from the Mayo Clinic to Livestrong — still use to predict weight loss:  A pound of human fat represents about 3,500 calories; therefore, cutting 500 calories per day, through diet or physical activity, results in about a pound of weight loss per week.  Similarly, adding 500 calories a day results in a weight gain of about the same.
Today, researchers view this rule as overly simplistic.  They now think of human energy balance as “a dynamic and adaptable system,” as one study describes.  When you alter one component — cutting the number of calories you eat in a day to lose weight, doing more exercise than usual — this sets off a cascade of changes in the body that affect how many calories you use up and, in turn, your bodyweight.
There are three main components to energy expenditure, (Alexxai) Kravitz explained: 1) basal metabolic rate, or the energy used for basic functioning when the body is at rest; 2) the energy used to break down food; and 3) the energy used in physical activity.
We have very little control over our basal metabolic rate, but it’s our biggest energy hog.  “It’s generally accepted that for most people, the basal metabolic rate accounts for 60 to 80 percent of total energy expenditure,” Kravitz said.  Digesting food accounts for about 10 percent.
That leaves only 10 to 30 percent for physical activity, of which exercise is only a subset.  (You can read more about this concept here and here.)
“It’s not nothing, but it’s not nearly equal to food intake — which accounts for 100 percent of the energy intake of the body,” Kravitz said. “This is why it’s not so surprising that exercise leads to [statistically] significant, but small, changes in weight.”
  —  Julia Belluz and Javier Zarracina
From the article: “Why You Shouldn’t Exercise to Lose Weight, Explained With 60+ Studies
The article appeared in (on): “www.vox.com
I found the article at: https://getpocket.com/explore/item/why-you-shouldn-t-exercise-to-lose-weight-explained-with-60-studies
The original article appears at: https://www.vox.com/2016/4/28/11518804/weight-loss-exercise-myth-burn-calories
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On This Day In:
2018 Speak Your Mind
2017 And I Thought It Was Just Me Getting Old
2016 One For Whole
2015 A Good Present
2014 And Your Point Is?
2013 Our Never-Ending Task
Furloughed
2012 More Mature Than I Thought
2011 Outlaw’s Music
Can Do!

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Here’s the thing you need to remember: your goal is to start burning your own fat for fuel.  The ONLY WAY to tap into that stored fat is to STOP running on glucose / glycogen.  You can either be a fat-burner or a sugar burner.  The end.  Making the transition from a sugar-burner to a fat-burner is the hard art, but once you do it, you will be AMAZED at how good you feel.  I promise.
  —  Gin Stephens
From her book:  “Delay, Don’t Deny
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On This Day In:
2018 You Mean There IS Something Else?
2017 Be Good
2016 Raise Yourself
2015 A Kids Movie Rip-Off
2014 Ready, Action!
2013 Responding To Challenges
2012 Abnormal, adj.
2011 Large Families
On The Brink

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This is a long post!  (You’ve been warned…)
The end of day seventeen and the morning of day eighteen…  Elvis has left the building, folks…
Morning weight: 348lbs.  (on Day 18)
I am down / down “5/25”.  As in, 5lbs down from yesterday and 25lbs down from my fasting start weight: 373lbs (the morning of Day 1).
Yesterday morning (the early morning hours of Day 17), I didn’t sleep well.  I got out of bed a little before 3am and by dawn I’d “cheated” on my blend fast by having a two handfuls of nuts.  The rest of the day I was able to stick with my juice blend and felt pretty good in saying the cheats were aberrations and I was continuing my fast count.  Well, today the desire to chew (and taste something different) got the better of me and I had two slices of toast and two slices of pizza.  I said (in yesterday’s post) if I cheated again, I’d have to call the blend fast done, so that’s what I’m doing in this post.
The “interesting” thing is I’ve now had two five(5) pound changes in the last week.  I gained five pounds overnight a few days ago, and between yesterday and today, I’ve now lost five pounds.  It is routine to lose 5 to 7 pounds in the first day or two of a fast.  This is due to loss of stomach contact and some initial water weight loss (due to decrease of sugar and salt in the diet).  It is not common (in my experience) for this to happen after the first week without some significant change.  I have not restricted water or exercised excessively, so I have to assume there is “something” else going on in my body which is beyond my experience.  As such, and because of my prior comments about “cheating again and ending the fast”, I’m going to modify my behavior to more moderate eating habits (i.e. I’m going to start consuming / chewing food).
Below are the images from my scale to mark the end of the fast:
Image of scale at High end of Blend fast (348lbs) Image of scale at Low end of Blend fast (343lbs)
High end of Blend fast (348lbs) Low end of Blend fast (343lbs)
As per normal, there is a five(5) pounds variance between my “high” and “low” weights.  As explained in previous posts, the high is from me pressing my toes and the low is from pressing my heels.  When I last took my weight on a digital scale at my doctor’s office, their scale showed two(2) pounds less than my low for that day.  I wasn’t pressing forward or backwards.  And, again, I don’t know if their scale is programmed to subtract estimated clothing weight (or how much they might have subtracted).  As I’ve been using the “high” weigh-in, I feel I’m being conservative (and fair).
To summarize:  I started my “blending” fast with the parallel goals of completing one week without chewing while sticking to a plant (vegetable, fruit and legume) based liquefied diet; and, to jump-start myself on my Alternate Day Fasting (ADF) diet which I had started way back in February, but had not stuck to fairly.  I’ve ended up completing the first of the original goals and, in fact, doubling the time to two full weeks.  I said at the end of the second week, I’d like to push through for a third full week, but I was considering the process as “day-to-day” from there on.  I ended up making it through two days (Days 15 and 16), and now have cheated on two consecutive days (Days 17 and 18).  At this point, I’m calling the fast done and moving on to the second goal: switching to the Alternate Day Fasting (ADF) or a “Modified” ADF or to a Intermittent Time Fasting lifestyle – maybe trying “One-Meal-A-Day” (OMAD).
So, which will I choose?  I don’t know…  I’m not sure I have to choose one over the others.  With the exception of having a defined protocol, I’m not sure there is any advantage to picking one of them over the others, so for the time being, I’m leaning to trying a bit of a mix and match to see which “works” for me.
Having said that, what will be my criteria:
1)  Although only specifically stated for the ADF protocol, I believe it is necessary for me to establish a longer and more consistent sleep period and schedule.  I’m therefor committing to trying to get a minimum of seven(7) hours each night.  I will set my start time for 11pm and end to 7am.
2)  A “strict” ADF or MADF has a low-calorie day and a normal-calorie day, with both tending to use windows to extend the daily fast time period.  The preference is to wait until 10am or 11am to break the fast each day and to close the window for eating (and drinking) at least three hours prior to going to bed.  For me, this would mean, no more eating or drinking (the exception being the water required to swallow my heart pills and vitamins before bed), after 8pm.  This will give me a fasting period of 15 to 16 hours each day, with eating windows of 9 to 8 hours on both the “fasting” and “normal” days.
3)  No matter which day or time period, water, black coffee, black tea and green tea are allowed —  EXCEPT during the three hours before bed, when I am only allowed enough water to take my heart medications.
4)  On “fasting” days I will try to limit myself to between 700 and 1,100 calories per day.  These numbers are fairly arbitrary:  the low end is the “recommended” fasting number for adult males doing an ADF.  The upper number is from my prior experience using the “Fat Smash Diet“.  This “high” number is not a caloric limit that many people could live with for very long.  I no longer believe dieting is simply “calories in < calories out = weight loss”.  I now believe limiting “calories in” too severely, over too long a period of time (one or two weeks), simply tells the body to lower your normal basal metabolic rate (BMR – how many calories you need to sustain life in a state of coma).  This makes it difficult to continue to lose weight and even more difficult to continue to keep the lost weight off.  It has also been shown that it is much more difficult to restore or raise the BMR to a previous level once you have lowered it than it was to lower it to start off with.  Basically, we must somehow lose weight while not lowering the BMR.  This means your body must not sense it is ever in a prolonged period of caloric deficit.  The “trick” is to lower the average caloric input over time while convincing the body you are never “really” dieting.  This is the goal of the ADF and the ITF methods.  On ADF, you eat as “normally” as you wish during your eating window.  On the ITF, you not only can eat as much as you wish, you can eat anything you wish – as long as you stay within your eating window.
5)  I must also maintain a reasonable protocol for increasing and maintaining my “calories-out” portion of the formula.  I currently walk my dog each day for 30 minutes (about 1 mile).  I also swim a couple of times a week for 60 minutes per session.  Our local pool will be closing for the winter soon, so I will need to commit to using a “gym” more frequently.  Swimming has a natural advantage over typical gym workouts.  I believe the three main ones to be: swimming tends to be a continuous whole body workout; swimming tends to be less damaging to the support joints (feet, ankles, knees, hips, and spine; and, finally, water transfers heat energy significantly faster than air, which means you will burn more calories to maintain your own body temperature in water than you will do in air of equal temperature.  The combination of these advantages means I will need to go to the gym more frequently and stay (exercise) longer than I would have to by swimming.  The only advantages of the gym (that I know of) are: you can increase your muscle mass to body weight ratio and you can increase your flexibility.  Swimming tends to make bodies long and lean, but not strong and flexible.  Weights and calisthenics will tend to increase muscle density, muscle size and flexibility (if done in conjunction with proper stretching), but not provide a long and lean appearance.  Bottom line:  go to the gym 4-5 times a week and stay for 90 minutes, including weights, stretching and cardio work in each session.
6)  My new protocol will be a rotation of fast day, eat day, OMAD day.  All three will be time restricted, but the window will vary between days: fasting(8 hrs), eating(6 hrs) and OMAD(5 hrs).  Most fasting days will be two eggs, beans(1 can / 1.5 cups) and rice(1/2 cup), and fruits and veggies(no limit).  Most eating days will be two eggs or oatmeal, salad or fruit(no limit) for lunch, normal dinner.  Most OMAD days will be egg(1) and fruit, large dinner (all I can eat / anything I want); if I want a “snack / desert” on my OMAD, it must be eaten 75 minutes to 1 hour before the daily eating window closes.  Water, black coffee, and black tea are any day / any time.  Fruit juice or veggie-fruit blends are only allowed on eating or OMAD days and only during the windows.
I will begin the protocol tomorrow.  I will continue to post images on my MADF page each day and my weight on my “Sweat Equity” pages, but I will not be creating a daily post specifically about this protocol.  I will try to update (via posting) a couple of times a month if I have anything interesting to say.  If I have any significant health changes as a result of the protocol, I will post about those.  And, so it goes, a “lifestyle” with the simple acknowledgement that vacations, holidays, birthdays, and exceptions will happen…  And, you just deal with them.
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On This Day In:
2018 I’ll Trade You…
2017 Luv Me Some Meat Loaf
2016 Unless Your Name Is #AmnestyDon
2015 A Tentative First Step
2014 Making People
2013 On Reading Books
2012 On America
2011 Shiver, Me Timbers!
2010 Fiduciary Breakdown

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