30 Day Health / Weight Update (Oct 2019)

On September 16, 2019, I switched from my 18 days of “juice / blend” fasting / diet to an Intermittent Time Fasting (ITF) “Diet / Lifestyle”.  My starting weight on 29 August, for the juice / blending fast was:  373lbs.  My starting weight for the ITF was:  356lbs.  My current weight (this morning) was:  347lbs.  Basically, I’ve lost 26lbs from the end of August and 9lbs from the start of the ITF.  There is need to mention two minor qualifications.  1)  My initial weigh-ins for both starts (juice and ITF) were barefoot and with shorts on.  My weight this morning was with sweatpants and cross-training / “fake” leather shoes.  I would estimate the “extra” weight to be between 3-5lbs.  Having said this, I did not subtract this from the morning’s weight.  And, 2) after the end of the juice / blend fast, I regained 11lbs the first week – which I’ve had to re-lose under ITF.
Calories Chart from start of ITF
The observant among you may notice in the above chart, I had four(4) days where my calories-in exceeded my calories-out…
When I switched to the ITF, I also began using my FitBit (FB) to begin tracking my food and gauging my calories-in versus my calories-out.  I’m not sure why, but the FB has set my calories-out “objective” at 3,800.  The on-line BMR calculator I use says my BMR is roughly 2,400 calories.  This means I have to burn an additional measure of 1,400 calories during my waking hours to reach the FB objective.
BMR on 16 Oct 2019 at 347lbs
Maximum Heart Rate (MHR) is defined as 220 beats per minute (BPM) – your age (64).  This makes my MHR equal to 156bpm.  “Elevated” heart rate is defined as 70% of MHR.  In my case, that would be 109bpm.  According to my FB, my active time (i.e. “elevated heart rate”) per day is 71 minutes (on average).  I’m not sure how this level is met as I only walk my dog for 30 minutes per day and 45 minutes (maybe) 2 or 3 times per week.  My FB “step target” is 7,500 steps versus the 10,000 “normally” recommended.  I miss my step target about once every couple of weeks.  I can only imagine my AFib is raising my heart rate at various points during the day and this is being read as active time by the FitBit.
Anyway, the top chart shows I have a calorie deficit of about 1,300 calories per day.  That times seven(7) days is 9,100 calories.  Divided by 3,500 calories (1 pound of human body fat) equals to 2.6 pounds of loss per week.  My actual weight loss over the last four weeks is 9lbs.  Divided by four(4) is 2.25lbs per week.  (If we subtract the 3lbs for the shoes worn in this morning’s weigh-in, the result is 2.75lbs per week.   Just saying…)
The goal of my long-term weight loss is to drop 1.5 to 2 pounds per week.  In theory, this will prevent the two worst part of extreme weight loss:  a permanent drop in BMR (which makes it easier to regain lost weight) and a large amount of floppy / saggy skin (pure vanity, it just looks terrible).  It looks like I’m off to a promising start.  IF I can keep this up, I should be under 300lbs for my 65th birthday at the end of March 2020.
Equally important:  how does it feel?  Today I was able to get into my wife’s Toyota Corolla without having to put the seat back-rest almost flat and contort my body to get into her car!  So, yeah.  It feels pretty good.  🙂
My secondary goals going forward are to work towards smoothing out the “calories-in” numbers and to eat more healthy on my one-meal-a-day / all-you-can-eat day.  I won’t say I’m “abusing” the OMAD opportunity, but…  Okay.  Yeah, I am ABUSING it!!  And, I know better.  At least two of the days, I ate beyond feeling stuffed to the point of feeling sick.  So, yeah, I can do better there, too.  Slowly, slowly…
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On This Day In:
2022	Good AND / OR Bad
2021	And Fields Of Green
	Success Has Been So Easy (Don’t You Want Me)
2020	Build It To Last
	Thumpin’ Bass (Get The Funk Out Ma Face)
2019	30 Day Health / Weight Update (Oct 2019)
	When Reason Comes
2018	One Of The Great Ones
2017	Mirror In The Oval Office
	True Courage
2016	What’s Your Excuse?
2015	Some Meaningful Resemblance
2014	Bloom
	Orange October (VII) – The Giants Win The Pennant!!
2013	Walking The Walk
2012	Legacy Of Star Trek (TOS)
2011	Tolerating The Intolerant
	Passionate Germs
2010	Giants Win Game 1 In Philly (4 to 3)!!

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