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So, today I am completing my 365th day of Intermediate Time Fasting (ITF), which has “really” been a mix of ITF and One-Meal-A-Day (OMAD) mixed eating and it’s time for an update:
My weight is down from 364lbs to 345lbs.
19lbs in 12 months or “roughly” 1.5lbs per month.
Had I been on a “strict” ITF – or my modified three(3) day cycle) (MITF), today would have been day:3 of cycle:119
As it was, this was day:267 of ITF / MITF and day 98 of OMAD.  Now, of course, there were multiple “normal” days mixed in during the year, but by and large I tried to stick to the time guidelines / eating periods.  Surprisingly, (to me) there was very little exercise done other than my daily walking of our pet dog.  This would be between 15 minutes / .4 miles; 30 minutes / 1 mile; and, 45minutes / 1.3 miles.  There would be some minor deviations in time or distance, but these were the overwhelmingly most common times and distances.
I would amend I was doing some body-weight exercises for about 45 to 60 minutes each day, but they did not result in significant weight loss or gain.  Although I felt much better at the end of the 60 day period.  At the start of August, I began suffering from vertigo and lower back pain, so I curtailed the exercises.  The main accomplishment was going from zero(“0”) pushups (from the floor) to 15 pushups.  I was pushing myself through a 30 day / 100 pushups a day challenge.  I started with 20 sets of five(5) inclined pushups and worked from 10 X 10 to 5 sets of 20 (inclined), with mixing in one or two sets from the floor on alternating days.
I am still dealing with the vertigo (off and on, mostly off), but my back issues seems to have cleared up.
An observant reader might ask about my food plan…  The reality is / was there was virtually NONE.  Every third day was ALL YOU CAN EAT / anything you want, within the eating 2Hr window and I did just that.  I started off with pizzas and cakes, fried chicken, chow mein and ice cream, and…  Well, you get the idea.  Almost nothing healthy every third day for almost three months.  I did tone it back after that, but I “just” toned it down to “crazy” every 6th day.  I did not stop.  My test was to see if controlling the time windows (6Hr, 4Hr and 2Hr) would work as a diet / lifestyle variable.  I would say, it does seem to have worked.  Relatively little exercise for most (10 months) of the year and a gross amount of unhealthy food every third (6th) day (but only within 2Hrs) and I still lost weight.  I can only imagine how much I would have lost had I adopted a healthier food program (at least on the third / 6th day) and added a modest exercise program to go with it.  Or alternatively, if I had just done the every other day eat / fast regime which seems to be more commonly recommended.
And that’s where I stand moving forward…  I am hoping to continue both the OMAD and a workout routine to continue to lose weight and get healthier.
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On This Day In:
2019 Reality And Imperfection
Day 8: One Stone
2018 Pity The Nation (Part 1)
Day 41: Hiccup Or End Of Days?
2017 Sharp-Edged Beauty
2016 Start, Keep, Finish
2015 Lifetime Friends
2014 Acknowledgement
2013 Longevity, Tenacity and Diversity
2012 What Reagan Really Cared About
2011 Seeming Sane (Or Not)

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It is far easier to write ten volumes of philosophy than to put a single precept into practice.
   —   Leo Tolstoy
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On This Day In:
2019 The Right Questions
Day 3: Still Difficult
2018 A Thought For Those Continuing To Support President Trump
Day 36: Pushing On
2017 Imagining Humor
2016 So Go On And Deal With It
2015 From A Letter To A Friend
2014 Your Part (Here)
2013 Complements
2012 Sound And Light
2011 Two Politicians Visit A Farm…
2010 Labor Day And Honorable Men

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This post marks the first day of my 12th year of blogging here on WordPress.  This year, I won’t bother posting an image of the world map showing the “missing” countries (countries without a single visit to my site).  Needless to say, North Korea and Cuba are still among them…
On reviewing my content over the past year, I note a significant number have been diatribes against our corrupt President.  I apologize to any readers whom I’ve bored with this content and my snipes.  My only “justification” is I can’t help myself.  If he is re-elected in November, I imagine my posts will continue to regularly poke fun at him until he sends the “brown shirts” to cart me off.  Even if Biden is elected, I’m sure there will be plenty of politics and world events to continue to poke fun at.
I would say my blog has continued to be an increasing part of my “normal” retired life.  I currently receive about 15 to 60 emails (per day) from the roughly 300 blogs I follow.  My best guess is that two(2) are “known” deceased, which means it’s “probably” actually about ten(10).  By “known” I mean someone has gone onto their site and posted a death post for the original user.  By “probably”, I mean the author has passed and no one’s logged a final post for them.  Another five have said they are moving on to other pursuits (social platforms) and about another ten or so post randomly (a couple of times a year).  That leaves between 200 and 250 who just don’t update their sites and I have no idea what’s happened to them.  Monday is the day I regularly get 45 to 60 emails and most days (the other six days of the week), I usually get the 15 or so.  Some of that is because I relegated their site to a weekly update, but that’s as true now as it ever used to be.  The one’s I set to weekly were the one’s I used to get five to ten posts from each day.  These are VERY rare now.  I imagine most (all?) of those are just “zombie” (unused and undeleted) sites now.
I am still posting thoughts, quotes, movie reviews, book reviews, and favorite music videos.  I easily spend an hour per day reviewing the posts I get (via email subscription) and sometimes that is simply overwhelming.  It’s not always the average blogger’s fault.  If you post something interesting, I will go off and investigate it further: authors, artists, locations, books, movies, science / math / history topics – they will all lead me off down the rabbit hole.  And that hole can be DEEP!  Frequently, I’ll only get through half of the posts and after a week, I’m forced to delete many of the remainders or my email gets crammed with messages I’ll never have time to read.  I apologize to you if you are one of those authors.  I do try to hit as many of you as my better half will allow in any given session.
So, besides this blog, what am I up to?  Well, I’ve been on a “One-Meal-A-Day” lifestyle for almost eight(8) weeks now.  I would say it’s almost a habit.  I was on an Modified Intermittent Time Fasting (MITF) protocol before that, but I’m finding this (OMAD) easier, so I will probably stick with it.  My OMAD protocol is all I can eat for two hours – usually between 2pm and 4pm.  About once every week I have to adjust the two hour period (12 to 2 or 1 to 3pm) and about once a month life gets in the way and I just accept I’ll have more than one meal that day.
I’ve also been slowly adding to a daily workout since 24 April – just over three months now.  I started out with 100 pushups per day, and I’ve since added head-lifts, pull-downs, squats and side-bends.  I’ve been trying to “add” one new exercise every two weeks.  My most recent addition has been skipping rope.  I’m just learning that, but I can do five(5) consecutive jumps pretty consistently now.  I realize that doesn’t sound like much, but you must recall I am morbidly obese and am in excess of 345lbs.  That’s almost 25 stones to any British readers.  Anyway, I’ve had to start SLOW so as not to destroy my knees as I learn to skip.
As to the 100 pushups a day: I’ve missed five(5) days since I started in April.  By way of progress check: I could not do a single “true” (from the ground) push-up when I began.  I can now do 15 consecutive flats.  I normally do inclined push-ups (5 sets of 20).  I just throw the “flats” in every now and then to check  my progress.  My best guess is a flat push-up for someone my body weight is about 200lbs and an inclined push-up is about 150lbs (both are not bad for a 65+ year old).  I am dreaming of doing my first pull-up, but I imagine I will need to lose at least 75lbs before I can do that.  Only time will tell…  (Like I said: “dreaming“.)
Between the working out and the OMAD, I’m down about 16lbs from when I started in April.  That’s right around my target goal of 1lb per week.  Which is also misleading, because fat is lighter than muscle and my body is changing shape faster than I’m losing weight.  The main thing is I’m feeling better.  My blood pressure is down.  My water retention is decreased.  I feel stronger and am definitely more flexible.  So, for what it’s worth, slow and steady seems to be more effective (for health), than the rapid weight loss and re-gain of my veggie juice fasts.  At least, that’s how it is seeming at the moment.
Other than those (diet and workouts), my personal goals this next year are to learn some assembly language programming and to have a play with chat-bots.
That should keep me occupied (and mostly out of trouble).  LoL!!
Oh, yeah.  “Excelsior!!
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On This Day In:
2019 Happy 10th Anniversary — Thoughts On My First Decade Of Blogging
2018 Happy 9th Anniversary — Three Thoughts
Day 2 – Notes On Progress
2017 Happy 8th Anniversary
2016 Happy 7th Anniversary
2015 Happy 6th Anniversary
2014 Happy 5th Anniversary
2013 I Resemble That Remark!
2012 Happy 3rd Anniversary
2011 Is America Safe Tonight?
2009 Hello world! (See how it all began…)

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The following is the 7th monthly (210 days “-ish”) update on my attempt to lose weight and get healthier.  As always, it’s a longer post than my “normal” daily post, so if your (still) not “into” reading about “another person’s” diet (again and 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: 358lbs.  Based on these “initial” numbers, I’ve lost 15lbs from the end of August 2019, gained 2lbs from the start of the ITF and lost 2lbs in the last 30 days.  This feels like a drop in the ocean.
If you’ve viewed any of my prior month’s postings on this string / topic, you’ll see I’m “missing” my charts.  As it turns out, I am subject to the limits of my technology.  Fitbit isn’t reporting my calories for any days prior to the end of March.  And, no, I don’t know why…  This means I can’t report the data in a chart format.  Oh, well…
My long-term goal is weight loss and remains to drop 1.5 to 2 pounds per week (not per month).  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).  As of the holiday season (Nov. 2019), I’ve not been very successful.  I yo-yo’d down / up / down and up again.
Two final observations:
First, In the last week I’ve gained and lost 20lbs.  A five pound overnight increase; a twenty (!!) pound overnight increase (a loss of ten pounds during the same day); and then a second five pound overnight increase.  Tied to this, I’ve had painful kidney stones (grains) passing.  Today’s was the largest in quite a while and was the size of an ant.  I also passed over a half dozen “grain of sand” size stones.  There “seems” to be a rough correspondence between the bloating and the grain passing, but it’s not exactly the same, so it’s a problem saying THAT’s what’s causing the rapid weight gain and loss.  Since I am not stuffing myself and then tossing / passing the food, it seems to be pure water weight (gains and losses).  At least that’s my opinion…
The second point is that, in all honesty, I’m only VERY loosely following the modified intermittent time fasting regimen.  I am still eating later in the morning, but I am rarely (otherwise) following the schedule or stopping at the designated evening hour.  Realistically, I’m off the program.  Even more than working out, I need to get back on the program as I still feel it made a significant difference when I was actually adhering to it.  Slowly, slowly…
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On This Day In:
2019 Never Let ‘Em See You Sweat
2018 Just Two?
2017 Living Without Love
Good News!
2016 At This Moment
2015 Still Dreaming
2014 Good Wins
2013 Before
2012 Look To This Day
2011 One View Of Man

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The following is the 6th monthly (180 days “-ish”) update on my attempt to lose weight and get healthier.  As always, it’s a longer post than my “normal” daily post, so if your not “into” reading about “another person’s” diet (again and 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: 360lbs.  Based on these “initial” numbers, I’ve lost 13lbs from the end of August, 23lbs from the start of the ITF and gained 27lbs in the last 30 days.  [Note: I have made a “determination” that my home scale is 30lbs light vis-a-vis the digital scales used at my doctor’s office.  Because of this, as of 1 February 2020, I have begun adding 30lbs to my weight on my home scale.  This means my “true” 29 August starting weight was closer to 403lbs than to 373lbs.  It also means my starting ITF weight was closer to 386lbs, not 356lbs.  My weight 30 days ago was 333lbs…  Adding 30lbs to that would make it 363lbs.  Today’s adjusted weight of 360lbs, means I’ve lost 3lbs in the last 30 days and not the 27lb gain indicated in the sentence prior to this “note”.  I know…  I know.  This is all confusing (and frustrating).]

Image of Calories Chart from last 30 days (Feb / Mar) of ITF

Calories Chart from last 30 days (Feb / Mar) of ITF

The observant among you may (again) notice in the above chart I had two(2) days where my calories-in exceeded my calories-out…  This is, one day less than the past two months, but there is a marked increase in the number of days where (indicated in pink) I exceeded my calorie ratio (good vs bad). Remember, it’s not a diet, per se, as much as it’s a lifestyle, so I’m happy to have been able to maintain my weight while eating and (still) not working out.  The plan, of course, is to start working out again…
In prior months, I spent a paragraph describing my calories in and out and my BMR and the differences between starting, last month and the current month’s BMR.  With the “adjustment” to weight, it doesn’t make any sense to continue that discussion this month.  I may resume it next month.  The only thing which needs reporting is the 2,424 calories / day.  That plus 500 calories-out is my daily goal to achieve a weight loss of 1lb / wk.

Image of BMR on 15 Mar 2020 at 360lbs

BMR on 15 Mar 2020 at 360lbs

Anyway, the chart below shows I still have a calorie deficit of over 1,000 calories per day (albeit just barely this month).  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 month is negligible.  As mentioned above, I’m still “playing” with my home scale.  I started off trying to get as accurate a measurement as possible by placing my feet together with my toes at the base of the scale.  Over time, I found I was “balancing” on my toes and the rear of my feet to get a “lower” scale reading.  I then switched to bending my knees and leaning slightly forward and then straightening my legs and leaning as far back as possible while maintaining toe contact.  This gave me a “high” reading and a “low” reading and I was recording the high reading as I found this more closely matched up the digital scales at the doctor’s office or at the Urgent Care Unit (where I was going for vertigo treatment).  Along the way, I found that moving (or bumping) my scale was throwing the high / low weightings off by 15 to 25 pounds for no discernible reason.  At this point, I went back to just recording my weight as “balanced”.  Last month, I went to two doctor’s appointments and got corresponding weigh-ins which were both 30lbs more than my home scale, so I began adding 30lbs to my daily weight.  Which worked fine for a while…  And then I bumped my scale and it jumped 25(ish) pounds (more).  At which point, I gave up on accuracy until this month when I again had two visits with corresponding weigh-ins (with shoes and clothes) at the doctor’s offices.  They roughly match my weight on my home scale with shorts and bare feet, feet wide at the side of the scale.  I believe I’m more or less within 3 to 5 pounds when I alternate between shorts and sweats and shoes and bare feet, so now I am just going with whatever the home scale says.  (Yeah, I know…  Still pretty confusing.)  Bottom Line:  no balancing or leaning and no exact placement of feet.  I just try to get them close and stand naturally / relaxed on the scale.

Image of 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 few months.  (The addition / adjustment of +30lbs from last month is clearly visible on the chart as is the “bump” of +25lbs from this month.)

Image of Weight Loss Chart (Oct - Mar)

Weight Loss Chart (Oct – Mar)

Equally important: how does it feel?  Not good.  As stated in prior months, I was very good in November and December in my daily jogging.  I haven’t been “good” since.  Other than walking the dog, I haven’t done any exercise this month.  I am definitely losing my chest and shoulder muscles and (now) increasing – my stomach fat.  My shirts no longer look or feel looser.  It’s hard psychologically to see the scale go up.  I continue to have a nagging feeling I’m losing muscle and bone density instead of body fat even though the scale is not “changing”.  My “reason” (as opposed to my excuse) for not jogging has been a mini-flare-up in my AFib.  I reported it to my cardiologist and he ordered a monitor for me.  I wore the heart monitor for two weeks and then waited almost three for the follow-up appointment.  The results are that I am in AFib quite alot (sever hundred times during the two weeks), but for very brief periods – my longest session was 14 seconds and my average was 2 seconds.  My highest heart rate was over 200 beats per minute.  My average is in the mid-60’s.  I reported I was mildly surprised because I really didn’t feel any palpitations and was afraid the monitor would not show any AFib.  The bottom line is my cardiologist says I don’t need any change to my medications but I could definitely lose some weight and get more exercise.  He recommended swimming as strenuous but not wearing on my knees or spine.  My local pool opens in May and he’ll see me again in the fall.
Obviously, I’m making little progress on my secondary goals (which remain) going forward: to smooth 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 (still) 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.  That makes two months in a row.  I guess you can say I am improving there, at least.  Slowly, slowly…
A final observation: my waist is growing (but still smaller than when I started), but my legs, ankles, shoulders and forearms “feel” like they are getting smaller to me.  The pants I was comfortable in (at the waist), are now uncomfortable (again) and I need to begin to push myself (physically) again now that I’ve been given the “all clear”.  More significantly,  I’m only VERY loosely following the modified intermittent time fasting.  I am still eating later in the morning, but I am rarely otherwise following the schedule or stopping at the designated evening hour.  Realistically, I’m off the program.   Even more than working out, I need to get back on the program as I felt it made a significant difference when I was actually adhering to it.  Slowly, slowly…
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On This Day In:
2019 Tonight I Am All Blacks
In All Its Messy Complexity
2018 Danger = Opportunity
2017 True And Great
Sand At The Beach
2016 There Is A Difference Between Dangerous And Frightening
2015 Always A Goal
2014 Standing Strong
2013 Shaken And Stirred
The Bird With The Broken Wing
2012 Friends In High Places
2011 Objective Independence

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The following is the 5th monthly (150 days “-ish”) update on my attempt to lose weight and get healthier.  As always, 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: 333lbs.  Based on these “initial” numbers, I’ve lost 40lbs from the end of August, 23lbs from the start of the ITF and gained 15lbs in the last 30 days.  [Note:  I have made a “determination” that my home scale is 30lbs light vis-a-vis the digital scales used at my doctor’s office.  Because of this, as of 1 February 2020, I have begun adding 30lbs to my weight on my home scale.  This means my “true” 29 August starting weight was closer to 403lbs than to  373lbs.  It also means my starting ITF weight was closer to 386lbs, not 356lbs.  My weight 30 days ago was 318lbs…  Adding 30lbs to that would make it 348lbs.  Today’s adjusted weight of 333lbs, means I’ve lost 15lbs in the last 30 days and not the 15lb gain indicated in the sentence prior to this “note”.  I know…  I know.  This is all confusing (and frustrating).]

Image of Calories Chart from last 30 days (Jan / Feb) of ITF

Calories Chart from last 30 days (Jan / Feb) of ITF

The observant among you may (again) notice in the above chart I had three(3) days where my calories-in significantly exceeded my calories-out…  This is, however, back where I was before the X-mas season / holidays.  In the first three months, I was blowing my calories about once per week, and it looks like I’m back in that area again.  Remember, 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 (still) not working out.  The plan, of course, is to start working out again…
In prior months, I spent a paragraph describing my calories in and out and my BMR and the differences between starting, last month and the current month’s BMR.  With the “adjustment” to weight, it doesn’t make any sense to continue that discussion this month.  I may resume it next month.  The only thing which needs reporting is the 2,307 calories / day.  That plus 500 calories-out is my daily goal to achieve a weight loss of 1lb / wk.
Image of BMR on 15 Feb 2020 at 333lbs

BMR on 15 Feb 2020 at 333lbs

 

Anyway, the chart below shows I still have a calorie deficit of over 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 month is 15lbs.  Divided by four(4) is 3.75lbs per week.  Over the last 2 weeks I’ve lost 7lbs (3.5lbs per week) and over the last month (as mentioned above) 15lbs (2.5lbs per week).  I would like to mention that at least once a month I have a one-day gain of 7-10lbs and this month I’ve had several such occurrences.  I initially believed this was water weight, but I’ve not been able to “prove” this, so I only record it as happening.  I will add one day I bumped my scale and it registered a jump of 10lbs (350lbs) from the prior day (340lbs).  The following day, it was back where it was (340lbs).  My other theory was a correlation with the passing of kidney stone (grains), but (this month) I haven’t had any issues with this (grains) which lined up with the weight bounces.  The vagaries of analog scales I guess…

Image of 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 few months.  (The addition / adjustment of +30lbs is clearly visible on the chart.)

Image of Weight Loss Chart (Oct - Feb)

Weight Loss Chart (Oct – Feb)

Equally important: how does it feel?  Still so-so.  As stated last month, I was very good in November and December in my daily jogging.  I haven’t been “good” since.  Yesterday was actually my first day back at jogging (5K == 3.15 miles).  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 continue to have a nagging feeling I’m losing muscle and bone density instead of body fat.  My “reason” (as opposed to my excuse) for not jogging has been a mini-flare-up in my AFib.  I reported it to my cardiologist and he ordered a monitor for me.  I’ve been wearing it for a week now.  I’ve not been feeling ANY palpitations, so I’m starting back up on the jogging to see if that shows anything on the monitor.  Unfortunately, it’s a “black-box”.  So, even if it shows something, I won’t know about it (the issue) until after I return it (the monitor), they read it and then they send the report to my doctor.  I am still walking my dog 30-to-60 minutes a day six or seven days a week – which is better than nothing.
Obviously, I’m making no progress on my secondary goals (which remain) going forward: to smooth 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 (still) 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.  I guess you can say I am improving there, too.  Slowly, slowly…  (Full disclosure:  I got pretty close on Super Bowl Sunday.)
A final observation (again, pretty much the same as the last two months): 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.  I was feeling discouraged, so I tried on some pants…  I can now fit in my 48in waist jeans.  They are comfortable on the legs and butt, but while buttoning easily, they remain snug on the waist.  I could wear them, but I’d rather feel comfortable everywhere.  This is down from my 54in waist pants / jeans of last year.  This bucked me up a bit, but I look at my 48’s, 46’s, 44’s, etc. in my closet and just have to shake my head.  Slowly, slowly…
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On This Day In:
2019 Sunlight Stream
2018 Wars Without Taxes
2017 Multiplication And Division
2016 I Went To The Woods…
2015 I’ve Got To Run
2014 Which Is It?
2013 Making You Stronger
2012 Sick Of Being Sick
Greater Than Power
2011 Clear, Specific And Measurable
2010 The Runner’s High
Into The Dark…

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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 Jan 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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The end of day sixteen and the morning of day seventeen…   Last night / this morning was my first cheat day.  😦
Morning weight: 353lbs.  (on Day 17)
I am down / down “2/20”.  As in, 2lbs down from yesterday and 20lbs down from my fasting start weight: 373lbs (the morning of Day 1).
The three(3) pounds I had gained two days ago to yesterday is mostly gone.  Two(2) pounds of it, anyway.  The “high” weight was a loss of 2lbs.  My “low” weight was a loss of 1lb.  Whatever it was that caused the three pounds gain appears to be sorting itself out and I’ve started going back down.  Since I had coffee the last two days, it seems unlikely the coffee (or caffeine) is what caused the uptick.  If the weight keeps dropping for the next few days, I’ll just have to leave it as an unresolved aberration in the weight loss pattern.  If I spike (bump up) again, I’ll have to consider the cause may be something else.  My weigh-in was performed before my “cheat(s)”.
So…  The problem wasn’t really yesterday (Day 16), as much as it during the night / this morning (Day 17)…
I woke up at 2:30am last night and couldn’t fall back to sleep.  After laying in bed for awhile, I got up and went to log on to my computer to read my ever-growing backlog of emails.  Normally, I get up, weigh in, take my BP / HR and walk the dog (1 mile, 30 minutes).  Then, I prepare my “daily” blend.  “Prepare” means I pour my saved blend into a larger bottle, add two or three goblets of ice cubes and then top up the bottle with fruit or vegetable juice.  The “vegetable” juice is “V-8” brand or “Naked” brand, depending on which I have available and my taste for the day (saltier or sweeter respectively).  Our neighborhood is not very well lit by streetlights, so we don’t normally walk the dog in the dark.  It’s too difficult to see if we’re getting up all of the poop.  This morning, that meant waiting until dawn to walk the dog.  As it is not practical to drink loads before going out to walk the dog, I was going to be stuck for some time just feeling hungry…
To make a longer story a little shorter, I had a couple of cheats during the wait.  I had a palm-full (8 to 10) of almonds about 3:15am and then another about 5am.  I walked the dog a little after 6am.  So, technically, my blending “ONLY” fast is broken.  😦
However, being the forgiving person that I am, I’m going to let it slide and pretend it didn’t happen.    IF it happens again, I will face up to the “fast” being over.  Until then, I’ll just keep counting the days as fasting.
So…  How did yesterday go?  Not too badly.  I am still (after two weeks) missing the act of chewing.  Yesterday, I was mostly missing the taste of eating.  When I make a week’s worth of blend, there simply isn’t much variety in the taste from one day to the next.  (To me, this taste variety is THE main benefit of preparing your juice prior to drinking it or in the morning for that day.)  This is why I vary the “juice” I add to the daily bottle a more “straight” fruity juice (apple, pineapple, grapefruit, cherry, etc.) and a more “veggie” juice (the various types of V-8 and Naked juices).  Other than the mixture, the only variation is the amount of ice I add over the course of a day.  As mentioned above, I start with three 16 ounce goblets of ice cubes, then, depending on the day’s temperature, I will add another one or two goblets of ice.  Yes, this makes for a very watery drink for most of the second half of the day, but it has two benefits:  1) it keeps the drink cold; and,  2) it dilutes the sugar and acidic content of the drink.
The benefit of a cold drink is two-fold:  1) it cools you off on a hot day; and, 2) your body has to expend additional calories raising the fluid’s temperature up to your body’s temperature.  It may not seem like much, but every little bit helps in the weight-loss process.  The benefit of diluting the sugar (by volume) content is obvious.  The reduction of acid may be less so to the average person.  I have no scientific “proof” of this, but my teeth “feel” different when I go all day drinking an undiluted blend than they do when I drink with continuously adding ice (or chasing with plain water).  When I run my tongue over my teeth, the teeth feel cleaner or “rougher” depending on which I do.  So, I either dilute during the day or I keep an extra (small) bottle of water and “sip and swish” the water after drinking some of the blend.  I also have a separate brand of mouthwash (which I use every second or third day) which is supposed to rebuild / reinforce the enamel on my teeth.  (This was recommended by my dental hygienist who said you cannot “repair” lost / damaged tooth enamel, but you can help “remineralize” your teeth with proper brushing and gargling.  She relayed the products recommended by the dentist’s office.)  I alternate the mouthwash because I am a creature of habit and my regular mouthwash makes my mouth / teeth “feel” cleaner.  The “recommended” mouthwash doesn’t have as much alcohol content, so it doesn’t give me that “burned” cheeks, tongue and gums feeling I’ve grown used to over the last 45-plus years.
And, now you know more than you ever imagined you would ever know about my dental hygiene.  And, admit it…  You are a better person for it!  (LoL)
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On This Day In:
2018 The Children Are Our Future
2017 And Three
2016 Nine Parts Mystery
2015 Little Or No Common Ground
2014 Just Between Me
2013 Beyond The Strings
2012 Saving The Union
2011 Still And Too Often

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In a nutshell, there are two main types of intermittent fasting strategies:  Plans you do every day (an “eating window” approach), or plans you implement a certain number of times per week (an “up / down day” approach).
Which approach to intermittent fasting is the best?  It’s the one that makes you feel in control and the one that you can follow long-term as a lifestyle.  That’s important to understand from the beginning —  intermittent fasting is a lifestyle.  It isn’t something that you start today and then end when you get to some arbitrary “goal weight.”  Something you start and then stop is DIET.  Intermittent fasting isn’t a diet —  as I said, it’s a lifestyle.
    —    Gin Stephens
From her book:  “Delay, Don’t Deny
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On This Day In:
2018 The Children Are Our Future
2017 And Three
2016 Nine Parts Mystery
2015 Little Or No Common Ground
2014 Just Between Me
2013 Beyond The Strings
2012 Saving The Union
2011 Still And Too Often

Read Full Post »

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