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Posts Tagged ‘Diet’

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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If you want to succeed with long-term weight loss, it’s crucial that you embrace both reality and imperfection.
Remember, too, that your best efforts will vary.  Your best when facing a challenging time in life will be different from your best when everything is hunky-dory, just as your best on your birthday, or on a vacation, or at a holiday meal will require indulgence.
The truth is there will come a point where you can’t happily live any better — where you can’t happily eat less and you can’t happily exercise more — and your weight, living with that life, is your best weight.  In every other area of our lives we readily accept our best efforts as great, and we need to do that with weight and healthful living too.
Yoni Freedhoff, MD
From Dr. Freedhoff’s article:  “Don’t let the Biggest Loser study get you down! There’s hope.
[This article was originally published on May 10, 2016, by Vox: https://www.vox.com/
You can find the original online at:   https://www.vox.com/2016/5/10/11649210/biggest-loser-weight-loss
I found it at:   https://getpocket.com/explore/item/i-m-an-obesity-doctor-i-ve-seen-long-term-weight-loss-work-here-s-how?utm_source=pocket-newtab  —  KMAB]
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On This Day In:
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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The end of day two and the middle of day three…   End of week 1 already looks to be in sight!
Morning weight: 365lbs. (on Day 3)
I am down “6/8”.  As in, 6lbs down from yesterday and 8lbs down from my fasting start weight:  373lbs (morning of Day 1).  Obviously, a 6lbs weight loss in a single day and 8lbs over two days is not sustainable.  It was mostly stomach content (digesting solid foods) and some water weight.  Most adults hold between 7lbs and 15lbs of stomach content, so the first few days of any “cleansing” diet will be mostly the elimination of that content.  Most fruit juice and veggie juice diets tend to be “cleansing” diets by default.  So, the loss was expected and no big deal.  Losses of 1/2lb to 1-1/2 lbs per day tend to be more realistic (from my experience).  Managing the fasting to stay near the bottom end of that range (.5lb / day) is where the “art” of fasting comes into play.  Most of that “art” is listening to your body tell you what it wants / needs.
Yesterday I walked the dog (30 minutes) and went for a swim (60 minutes, Breast Stroke.  44 lengths X 25 yards == 1,100 yards.  18 laps == 1/2 mile. 1 lap == 2 lengths.)  The swim felt much more difficult than normal because I felt like I ran out of energy about 45 minutes through.  After that it (swimming) was just a gut check to finish the time.  Anyway, I got it done.
I was very tired for most of yesterday, but the flip side of that was I felt I got a good night’s sleep.  My FitBit (FB) doesn’t really agree with that assessment, but whatever.
I have a FitBit Blaze.  It’s my second FitBit.  The first was a hand-me-down belt attachment, which I only used for a couple of months.  I didn’t feel it was accurate and it was difficult to remember to keep moving it between clothes.  My latest (the Blaze) is a wrist-watch style and was a present from my daughter (Rebecca) for Christmas 2017.  So, I’m about halfway through my second year of wearing it.  I got it more as a Heart Rate (HR) tracker, but it is only of limited use in that regard.
My Blaze is VERY accurate on providing my current heart rate.  Since I suffer from Atrial Fibrillation (AFib), this is important for me to marry up with my sensations of palpitations.  This allows me to exercise cautiously.  The problem I have with the Blaze is it actually doesn’t record your heart rate by the minute.  I downloaded and reviewed my HR for the first couple of months and found the information was recorded at set intervals which have nothing to do with AFib or exercise.  I don’t remember (this was Jan / Feb of 2018) anymore what the interval (5m, 10m or 15m) was, but I remember being dissatisfied enough to stop downloading the tracking.  I don’t expect 60 second per minute tracking, but this seems to me to be periodic “snapshotting”, not tracking.  As a person who also suffers (a bit) from Obsessive / Compulsive Disorder (OCD) and from years of practicing “you can’t manage what you don’t measure”, you can kind of guess at my initial level of frustration.  LoL.
My second “issue” with the Blaze is that it doesn’t “stay” on what it’s set to do.  I swim.  The Blaze doesn’t “track” swimming.  This means I have to tell it I’m “working out” to get it to track my HR an calorie effort while swimming.  Fair enough.  The Blaze doesn’t support swimming and it says so in the documentation and on the company web site.  The site says the Blaze is “water resistant”, which means okay for heavy sweat and a quick shower, but not bathing or swimming.  In fact, over this last 20 months I’ve used it while swimming for over 150 hours and never had a single problem.  Well, almost none.  Remember the “staying” mentioned above?  Randomly, when water brushes against the Blaze it turns off or pauses the tracking.  The result is I am forced to pause between pool lengths to check if it is still tracking.  Yeah, that’s annoying.  I guess that’s what you have to live with to enjoy touchscreen activation.
This is my first wrist-based HR monitor and other than the two bits mentioned above I REALLY like my Blaze and I would definitely recommend anyone looking into buying a HR monitor consider FitBit’s line of products.  Having said that, I don’t think I will replace it when it finally dies.  One, the Blaze is no longer offered by FitBit.  Two, I feel their products are inordinately expensive.  The regular cost was $150.  My daughter got it as at a closeout price of $99.  Maybe it’s just the dinosaur in me, but I can’t see paying $100-$150 for a watch with a pedometer and a HR tracker – particularly if the tracker doesn’t really “track”.   In fairness to FitBit, their newer models DO “track” swimming as an exercise, but since I don’t own one of the newer models, I can’t speak to how they do it or how functional it is when doing the tracking.  But, if you are in the market for a good Heart Rate monitor, I guess you’ll get what you pay for.
Well, those are my thoughts about Day 2…  I hope I haven’t bored you all too much and you’ll come back for (and enjoy) some of these longer posts.
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On This Day In:
2018 Ryan, McConnell & The Republican Controlled Congress
The Proud Dad
Day 35: Five(5) Weeks Completed!
2017 Serving Is Proving Harder Than Winning For #DumbDonald
2016 Come Again…
2015 At Five
2014 Touching The Past
The Supreme Question
2013 Children Will Judge
2012 Liar, n.
2011 Freedom To Doubt

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It is easier to change a man’s religion than to change his diet.
  ―  Margaret Mead
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On This Day In:
2018 Fear And Hope
Day 33: Good News & Prep
2017 Directions
2016 Handle With Care
2015 Nothing But Pride
2014 Go
2013 Well, Does It?
2012 Near Misses Aren’t Successes
2011 Uncomfortable Feelings
2010 San Francisco (favorites)…
Bullets or Butter?

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It’s easy to halve the potato where there’s love.
  —  Irish Proverb
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On This Day In:
2018 Feeling Both
2017 Just Start
2016 Mirror, Mirror, On The Wall
2015 Restraint At The Inn
2014 To Not Discovering
2013 I Have Less To Say
2012 Not The Best Prediction I’ve Ever Read

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Okay.  So, yesterday went well.  I was not “hungry” per se, but I was missing chewing and the act of eating.  Anyway, I got through it.
Last night was my first visit back to Planet Fitness in ages.  Well, in ten days; but it felt like ages.  Nothing was “hard” like when you’ve stopped exercising for six months and you’re just starting up again, but I had little to no energy stores.  I walked / jogged 1.27 miles in 26:15 minutes.  Yes, I know.  Most people walk faster than that.  The truth is sometimes I do, too.  Rarely, but sometimes.  Anyway, it felt like I was in molasses.  I was okay for my 2 minute warm-up walk, but as soon as I started to jog – forgetaboutit.  So, I had to alternate slogging and walking to get through it.
I moved on to the calisthenics portion of my workout.  I have a cycle of crunches, inclined pushups and air squats which I run through.  I started out at five cycles, then eight cycles and for the last couple of days (about a week) before my Christmas break, I was up to ten cycles – about 45 – 50 minutes.  Last night I struggled to get to eight.  It wasn’t “hard”.  I just felt exhausted.  After my cycles, I did a few minutes of rowing.  And that was it.  My “normal” workout usually runs about two hours and includes stretching and lots more weights (light weights, but high volume reps).  Last night was cut short and was still about 90 minutes because I was moving so slow.  Still, I went to the gym and plowed through it…
One interesting point:  My face is already starting to get the “oily / waxy”, moist feeling on my forehead, nose and cheeks.  This normally happens around day 6 or 7.  I don’t know why it seems to be happening sooner than “normal”.  At first, I used to worry about acne when this started, but in all of my fasts (long and short over a dozen in my life), it has never ended up causing a breakout of  acne.  Actually, I find it kind of makes my face look younger – smoother and better hydrated.  So, that’s a good thing.
And before I forget:  this morning’s weigh-in was 349lbs.  That’s down from Boxing Day weight of 360lbs.  Day Two’s weight was 353lbs.  Basically, that’s water retention loss from all the salt and sugar consumed on Christmas day.  My weight on Christmas morning was 355lbs.  So, really we’re talking about six pounds from then, and not  eleven pounds from the “start” of the diet / fast.  Please recall I am trying to not worry about day-to-day losses and gains as much as I am three and four day trends.  Of course, first I have to get past four days…  LOL
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On This Day In:
2017 Daily, Mr. President, Daily
2016 We Did This
2015 I’m Talking To You
Forced (Again)
2014 We Are Not A Fearful Nation!
2013 Risking Truth
2012 Working On Reality
2011 Massive Contradictory Changes

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Today is the last day of my first year of retirement!
Things I’ve Learned:
1)  You need more money up front than you think.  Because of the way Social Security, retirement plans and private savings are set up, there is a “substantial” delay between when you retire and when you start getting your money on a regular basis.  In my case, I couldn’t make up my mind how much to draw down my personal / private savings until after I got my final payment figure from SSA.  This meant pulling in our belts more than expected (for a few months) until I felt comfortable making this decision – and then waiting for it to kick in and start paying.  Everyone’s situation will be different, but I saved four months of “working” net pay to cover the expenses and I probably would have been more comfortable if I had been able to save up six.
2)  Make sure you can cover your health care expenses!  This out of pocket expense has been significantly more than I estimated.  I made sure to cover the cost of insurance and prescriptions and a “normal” amount of routine visits.  I didn’t “really” budget for trips to the ER, colonoscopies, cancer surgeries, … and the list goes on.  This will remain a cost I will have to constantly monitor until we get a “real” national healthcare system which covers medical, dental and vision.  You know – all of “health”.  For us, this probably means Medicare when we turn 65 in a couple of years.
3)  You need to get organized and then try to stick with a flexible plan.  Even with all day, every day, if you aren’t eating the elephant one bite at a time, big jobs on the “honey-do” list will get away from you.  Most stuff is day to day, but you need to allocate time to longer term goals and what you want accomplished or they will drift and just not get done.
4)  It always ends up being more complicated than what / how you learn to do it on YouTube.  And usually more expensive, too…  Sometimes, you’ve just got to bite the bullet and pay a professional.  Do your retirement budget a favor and pay to get it done before you retire.
5)  It takes longer to adjust to a “non-work” schedule than you think.  I thought my body would adapt to a different sleep pattern within a couple of weeks.  WRONG.  It’s been twelve months and I’m still adjusting.  Sure, I can stay up later now, but that doesn’t get things done the following morning when you sleep in to make up for it.
6)  I wanted to read more books, learn to play an instrument, learn basic fluency in a foreign language and get in better shape (lose weight).  I am sleeping more.  I’ve lost weight and I’m getting more exercise.  I’m reading fewer books, because I’m on the computer a LOT more.  No progress on music or a foreign language.  (See #3 above…)
7)  Relax, smell the roses, and have a cuppa’…   About six weeks into my retirement (last November), I had to go into the ER / hospital to get my heart stopped and restarted due to my AFib.  So, once again I’ve been reminded I’m living on borrowed time.  (Hence the more sleep and trying to lose weight.)  It felt so un-natural to not have to get up for work, I think I let that (by itself) stress me out.  Now, I really am trying to take it a bit easier and settle into “being” retired.  LOL…  I think it might take me another two or three years, but I’m determined to get better at it.
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On This Day In:
2017 First Day Of Retirement!
2016 Revere And Criticize
2015 Global Climate Change May Test This Statement
2014 Adaptability Won
2013 Disappeared
2012 Fuller
Life On The Range
More Classics
2011 Stoned Again?
2010 Insubordination… And That’s Why I Love Her!
Losing – Week One

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