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Posts Tagged ‘Diets’

[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

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The end of day fourteen and the morning of day fifteen…
Morning weight: 352lbs.  (on Day 15)
I am down / down “2/21”.  As in, 2lbs down from yesterday and 21lbs down from my fasting start weight: 373lbs (the morning of Day 1).
Well, the good news is I have made it through two full weeks of blended fasting.  At 21lbs lost, I am averaging a loss of 1.5lbs per day.  This is not terribly good or bad.  It’s pretty average for a veggie juice type of fast with moderate exercise most days.  I am continuing to walk my dog each day for 30-45 minutes in the morning and going to the pool for a swim (or to tread water) for an hour for ten(10) of the fourteen(14) days I’ve been fasting.  All of the swim sessions have been breast stroke and I’m doing between 40 and 48 lengths an hour.  (FYI: 1 length = 25 yards; 1 lap = 2 lengths; 18 laps = 1/2 mile.)  Basically, I’m swimming 1/2 mile 5 times per week (so far).  The pool will be closing for the season in a little over a week, so I will have to make other arrangements to get exercise after that.  I haven’t done any treading water sessions since starting the fast, and only a handful of times during this summer season.
How am I feeling?  Thinner.  Which is good!  Even though the loss is only a little over 5% of my starting weight, it already feels easier on my knees to get up from a sitting position.  That’s the “movement” test.  I am also beginning to experience more flexibility and range of motion.  The flexibility I’m putting down more to doubling my average number of days of swimming per week (from twice – maybe 2.5 – to five times per week), than I am to fasting.  The range of motion I’m putting down to less fat getting in the way of any given stretching action.  So, that’s due to the fasting.
As promised, here’s the face shots from on day 1, after week 1 and after week 2:

Image of me on morning of Day 0 of 2019 fast.

Day 0

Image of me on the morning of Day 8 of the 2019 fast.

Day 8

Image of me on morning of Day 15 of the 2019 fast.

Day 15

I, for one, am hard pressed to see much difference between the three photos.  Of course, it is ONLY two weeks.  If anything, there appears to be slight decrease in puffiness in the area of the zygomaticus (major and minor).  That’s the upper cheeks between the nostrils and the ears to us normal humans.  There (to my eyes anyway) appears to be the start of a jaw line between the face and neck.  Of course, both of these changes could just be due to the difference in lighting.  And, I could just be seeing what I want to see: my face getting thinner.  (LoL!)  I guess time will tell…
And, here are the images of the scale:

Day 0 (373lbs)

Day 8 (361lbs)

Day 15 (352lbs)

Note:  The morning of Day 15 shows 348lbs in the image, not 352lbs.  The scale was bouncing between the two weights and I am using the high end for the day’s weight as it is only two pounds less than the previous day.  If I used the lower weight, it would mean I lost about 6lbs from the prior day.  Thus, the lower limit is unreasonable and why I am using the high end.  The photo just happened to catch the bottom end of one of the bounces.
What now?
I am fairly encouraged, despite my off and on preoccupation (obsession?) with food / chewing.  I’m not finding the blend fasting process too bad, although the sense of wanting to chew does seem to be greater than it was during last year’s juicing.  As mentioned in prior posts, that may be a side effect of strictly blending rater than strictly juicing or mixing juicing with blending.
For now (the afternoon of the Day 15), I have four full bottles of blend left in the refrigerator.  That should get me through at least the next three days.  After that, if I’m going to continue, I’ll need to restock.  Bottom line:  I intend to keep going day-by-day / hour-by-hour, and see how far I get.  I have now doubled my target (two weeks, instead of a single week), so even if I break my fast tonight, I’ve still had a successful fast.  (Yea, me!)
In the meantime, I’m  giving serious thought to returning to Planet Fitness.  I joined last year and haven’t gone since mid-January because I got a bit full of myself and fed up with the New Year’s Resolution crowd.  I will have to just get over it (and get over myself, too).  We’ll see…
For now, I’m just enjoying keeping on – keepin’ on…  (I’ll drink to that!)
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On This Day In:
2018 House To Home
2017 Got Education?
2016 Necessary Company
2015 Reality Vs Imagination
2014 Penalty Period
2013 Theft
2012 Cranky Old Man
2011 A Man’s Got To Know His Limitations

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When we follow restrictive diets, count calories, eat according to an arbitrary meal schedule, etc., we disconnect from our satiety hormones.  We eat because it is time to eat.  We eat because it is time to eat.  We eat because food is available.  The more we do it, the worse shape we are in.
Bottom line, if you have had trouble sticking to a diet, it isn’t your fault — it’s your hormones.  The overwhelming drive to eat is coming from ghrelin, telling you to eat more.  You are no longer able to get the signals from leptin, telling you that you have had enough.  Understand that uncontrollable or constant hunger is a sign that your have made some dietary choices that aren’t working for you.  On the other hand, satiety is a good sign, telling you that your body is happy with what you are doing.
  —  Gin Stephens
From her book: “Delay, Don’t Deny
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On This Day In:
2018 Gratitude And Warmth
Remembering Loss, Sacrifice And Service
Making Little Ones Out Of Bigger Ones
2017 Never Forget
2016 It’s All Greek To Me (Well, Latin Actually)
2015 Truism
2014 Thank You
2013 Really
2012 Ordinary Five Minutes Longer
2011 The Wealth Of Sons (And Daughters)

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The end of day twelve and the morning of day thirteen…
Morning weight: 355lbs. (on Day 13)
I am same / down “0/18”.  As in, 0lbs down from yesterday and 18lbs down from my fasting start weight: 373lbs (the morning of Day 1).
This is the day most folks trying to lose weight dread.  The pause…  Is it the start of a gain?  Just a one day / one off, or an actual plateau?  Did I do something different yesterday?  Was I simply standing differently on the scale?  And, so it goes…
I’m afraid most of the time, there simply is no reason for a one-day pause (assuming that’s what this is).  It could be anything from a slight change in water retention to the body simply saying enough is enough for now.  As mentioned in a prior fasting post, the human body is not only a complicated system, it is a complex system with hundreds of factors interacting with each other in the process we call life / living.  In any case, only time (a few days) will tell…  Pause or plateau…
One of the things I’d forgotten about was (for me) the main difference between juicing and blending (particularly with a thick / hearty blend) is when juicing, after a few (three or four) days your stomach settles down to getting a limited amount of calories with almost no substance / roughage.  Effectively, this means you stop getting the persistent sensation of:  “I want to eat and I want to eat NOW!!”  You settle into a “I’m tired” or “I’m energized” kind of toggle-state.  When you’re blending this doesn’t happen.  The blend tells your stomach there is more to come and your stomach tells your mind:  “Now!!”  At least this is how I feel when I do blending.  And this is what I went through the day (Day 12) with – thinking about food.
Today (Day 13), I’m trying to nip this in the bud by having my blend earlier and more consistently throughout the day.  I’ll just have to see how it goes…  At this point, I’m only two days (today and tomorrow) shy of a full two weeks, so I am momentarily setting aside my “one day at a time” attitude and pushing to finish the week.  If I make it easily, I may continue day to day.  If not, I’m intending to switch to Intermittent Time Fasting.  I’m thinking of going straight to a “6/18” window with “one” meal a day (OMAD).  My understanding of this is “one meal” is not one eating session.  It is one “meal”.  You get a “snack” to break the fast (typically an egg, a piece of fruit or a handful of nuts), you then get your one “full” meal where you can eat as much as you want and anything you want, and then you have the option of another snack before your daily window closes.  The meal is usually timed at two hours before your eating window closes and the final snack is usually in the last fifteen minutes before the window closes.  On a 6/18 with a window of 1pm to 7pm, this means “break fast” between 1pm and 1:30pm, full meal about 5pm through 6pm and the second snack at 6:45pm.  During the fast period, you can only have water, black coffee or unsweetened / unflavored tea (green or black).
I must admit, I am looking forward to trying this “new” (to me) version of eating / fasting.  This is what my sister has been doing and she says she is having good results.  And so it goes…
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On This Day In:
2018 Here And Hope
2017 Choose
2016 All I Ever Wanted
2015 Compassionate Toward Yourself
2014 All And None
2013 Voices In The Dark
2012 Does Uncommonly Flexible = Flip-Flopping?
2011 A Modest Review Of A Modern Day Classic
Encouragement Is The Path To Immortality

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The end of day eleven and the morning of day twelve…
Morning weight: 355lbs.  (on Day 12)
I am down / down “1/18”.  As in, 1lb down from yesterday and 18lbs down from my fasting start weight: 373lbs  (the morning of Day 1).
After walking Shiva, I went up to my brother’s (Sean) house to visit and to watch the San Francisco (actually the San Jose) Forty-Niners play the Tampa Bay Buccaneers.
I went up in the morning so we could have some time to kick it before the game started.  We did that for about an hour and then spent most of another hour reviewing the movies and TV shoes my brother has been binge-ing on.  He has kidney failure and goes to dialysis four times a week.  Most of the remaining time he is recovering from the dialysis and watching the tube.  He says half the time he is sleeping and the tube is watching him.  He is really starting to get into foreign entertainment (Asian, Middle-Eastern, Indian and some European).  We were joined by my sister’s husband (Art) for the game itself.  The Niners won and it was a satisfying victory keyed more by the defense (two interceptions for touchdowns) than by the offense.  Still, a win is a win.
After the game and drive home, I relaxed for a minute and then went for an evening swim (7:10pm-8:10pm), so I did get a little bookend exercise for the day.
I stopped drinking three hours before bed and, again, did not have to get up during the night.  I’ll give it a few more days, but it certainly seems like that’s going to end up being a key to losing weight (a restful sleep).  For some reason my FitBit gave me an extra two hours of sleep – including an extra hour of “deep sleep”, which started before I even went to bed.  I guess it just can’t tell when you stop moving and your heart slows and when you are actually asleep.
As of this morning, I consider myself to be losing actual weight now.  As I’ve frequently mentioned, the best estimates are that you (we / I) have between 7 and 15 pounds of stomach content at any given time.  This is food “in processing” along the pipeline from mouth to bum.  When juicing, most of this gets eliminated after the first few (4) days.  This explains the rapid weight loss during the first few days of a juice fast.  It also explains the rapid weight gain when you come off the fast and begin to refill the stomach content.  From my reading, the 7 to 15 pound range is the best estimate for average adults and not reflective of obese or morbid obesity.  I assume morbidly obese folks will have even larger stomachs than average adults and therefor would start off with more stomach content and more weigh to shed.  I don’t know if this is a fact or just my opinion, but assuming it’s valid, this means that at 18 to 20 pounds loss I am probably finally stating to get to my non-content weight loss.  I am certainly hoping that is true, anyway.
I’m now more than halfway through week two and proceeding day to day…  And, so it goes…
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On This Day In:
2018 Worry (x2)
2017 Still Working
Gold In The Morning Sun
2016 Power Inside
2015 Sometimes I Feel Small
2014 It Slipped Away
2013 Corollary
2012 Working Retired
2011 The Web Is Not Authoritative! (Really?)

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The end of day ten and (now) most of the way through day eleven…
Morning weight: 356lbs.  (on Day 11)
I am down / down “2/17”.  As in, 2lbs down from yesterday and 17lbs down from my fasting start weight: 373lbs (the morning of Day 1).
Day 10 seemed to be hard because it was cool to cold and I didn’t want to go for a swim in the cold.  Somehow, not having the swim made the day seem a lot longer.  Instead we (Hil and I) went to Home Depot and humped some decorative rocks to the car and then from the car to the back of the house.  (I did the “humping”.  My better half did the supervising.)  Not at all the same as an hour’s swim, but it was a bit of a pain toting 50lbs sacks, so I am counting it as exercise.  I also spent a good hour-plus getting my blend ready of the next few days.  It looks like I have enough for at least a week.  I boosted the blend with an extra can of beans:  1 can pinto and 1 can of black beans.  I also blended with whole carrots instead of carrot juice.  The two “extras” has made this week’s blend very thick.  It’s almost as thick as a pan of Scouse without the potatoes and lamb (or beef).  The taste / texture is also heartier / thicker.  And, of course, it’s a LOT more filling.  I had my first half-bottle for dinner in the evening.
I am going to try to combine the juice / blending with the intermittent fasting by using a drinking window.  I don’t seem to be hungry in the morning (unless I smell food), so I”m going to see how long the following morning I can go before breaking my overnight fast.  Normally, I have something to drink (my blend) as soon as I complete the dog walk.  This means any time between 8:30am and 11am.  In intermittent fasting, you eat within a specific time window each day.  8/16, 6/18 and 5/19 are some of the more common windows.  Basically, you can only eat during your window “8” hrs, “6” hrs or “5” hrs each day – and, of course, you fast for the other hours.  The key is picking how many meals you will have during the window and adjusting the window to match your lifestyle.  For example, if you have an eight hour window and you normally have your family dinner at 7pm, you might chose to open your window at noon.  This gives you an hour to eat your dinner before the window closes.  You are allowed to slide the window on any given day, but folks generally get the best weight loss results from using a consistent time for their window.
Last night I stopped drinking at 9pm sharp.  The side benefit (last night) was I didn’t wake up to use the toilet.  I’ll have to give this an extra few days of testing to see if that’s all it takes to sleep through the entire night.  I have been advised, by various books, web sites and YouTube clips that I need to stop all drinking at least three hours before going to bed.  That’s a bit tough as I take all of my heart medications and vitamins just before bed.  Anyway, I’ll start by not drinking my blend a couple of hours before going to bed…
Day 11 has been an out and about day for me, and this post is pretty late in the evening.  In other words, I’m tired and cutting today’s post short.  I hope everyone (anyone?) reading this has a good week.
Back soon…
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On This Day In:
2018 Up For Progress
Day 1.5: Done (For Now)
2017 And Second By Second
2016 Bakeries And Coffee Shops
2015 Spirit Not Form
2014 Sometimes Even Kneeling Seems Insufficient
2013 Hobgoblins
2012 Got Sleep?
2011 Not Another Barren Corner

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The end of day nine and (now) most of the way through day ten…
Morning weight: 358lbs.  (on Day 10)
I am down / down “1/15”.  As in, 1lb down from yesterday and 15lbs down from my fasting start weight: 373lbs (the morning of Day 1).  Compared to today (Day 10), yesterday (Day 9) was easy.  Maybe it’s a hangover from yesterday’s flu shot at the doctor’s office, or not, I don’t know.  I woke up feeling “fuzzy”.  I walked the dog (like every morning), but I kind of “woke up” every now and then realizing I was walking along just staring at the sidewalk.  The day was grey and overcast, so I wasn’t missing anything brilliant, but I really have little to no recollection of most of the walk.  I’m tempted to blame it on low blood-sugar level, but that normally feels weakening, not fuzzy around the edges.  Anyway, I got home and drank some “swamp-juice” and started feeling better.
Most of yesterday was just “chillin’.  I remain “mildly” surprised at how much extra time blogging takes up during these fasts.  It’s my own fault for trying to keep a running daily tab, but this “journaling” is the closest I come to actually writing.  Yes, I also do book and movie reviews on this blog, but I’m really slacking off on the book reading and I’ve got a running list of just over a hundred movies I’ve not reviewed in the last eighteen months.  Heck, I’ve got over five movies to review from this week alone!  Alas, if only there were more hours in a day and / or I were less of a procrastinator.
Before reading any further, remember I am NOT a doctor or a nutritionist.  I am only relating what I have viewed on YouTube and read over the course of my lifetime in books and magazines.  Take everything I opine on with a healthy bit of skepticism and conduct your own research.  To quote the famous Vulcan expression: “Never trust anyone over 50!”  Me in particular…
Eat Less
I mentioned a few days ago that I believe losing weight comes down to three things.  ONE of them was to eat less.  I also mentioned I didn’t particularly believe this meant eating less calories.  Huh?  It turns out for many years we’ve been fed (pardon the pun) a line as to both calories and various food types.  It turns out that you really AREN’T what you eat.  When we eat fat, we don’t get fat and when we eat food high in cholesterol we don’t “get” high cholesterol.  It seems the body has an organ (the liver) which can make enough for you to live without eating foods with high cholesterol content.  BUT, that’s not the same thing as saying eating foods with high cholesterol will make your cholesterol rise.  From my limited reading (remember, I am NOT a doctor or a nutritionist), we don’t know if it does or not for “most” people.  We also don’t know if the bump / effect is permanent or short term and we don’t know if it (high cholesterol) causes any problems in the body.  We have evidence that folks who die from heart disease also frequently have high cholesterol, but correlation is not causation.  For all we know, the heart disease may be causing the high cholesterol, rather than the other way around.
According to one of the (many) online calculators, at 5′ 10″ and 358 pounds, my Basal Metabolic Rate (BMR) is : 2750 and my Daily Calorie Needs (DCN) is: 3850 calories.  The BMR is how many calories you need if you are in a coma or sleeping all day.  The DCN is how much I need for a sitting job and light physical activity (aka: a normal life).  What this says is that (on average) I will burn 110 calories per hour if I do nothing but breathe, and I need to take in 150 calories per hour if I live my “normal” life.  This will leave me at a complete wash.  I won’t gain weight.  I won’t lose weight.  As most folks normally eat during a 16 hour period (8hrs per day of sleep), that “really” breaks down to about 240 calories per hour or three meals in that time span of 1,300 calories each.  (Yes, I am rounding my numbers.)
When considering these numbers, please recall both BMR and DCN are related to height and weight.  Since my height is not going to decrease by dieting, we really only need to think about weight.  As my weight decreases, my BMR and my DCN will both also decrease.  So, as I get lighter, I will need to progressively eat less.  Surprising, the difference is not linear for either.  If I were my “ideal maximum” weight for my height (181 pounds), my BMR should be: 1678 and DCN should be: 2349 calories.  Since my ideal weight is almost exactly half my current, I would expect my BMR and DCN at my ideal weight to also be one half (i.e. BMR: 2750 / 2 = 1375 and DCN: 3850 / 2 = 1925).  The two ratios are linear (corresponding) with each other, but they are not linear with weight loss.  So, something seems out of whack for calories…
It is generally accepted you need to burn 3,500 calories to burn off one pound of body weight (per week), or 500 calories per day.  That’s not eating slightly more than two candy bars or not drinking three eight ounce glasses of average juice per day.  That should be “doable” for most people.  Instead of four bars a day, I’ll cut back to one or two and voilà, in two years (-ish) I’m skinny.
The problem seems to be that calories don’t count as much as sweetness counts.  Fat / obesity “seems” to be more related to insulin than it is to calories.  And the primary purpose of insulin is to maintain blood-sugar level within a pretty narrow band:  too low, you pass out; too high, you get sick (think: diabetic coma).  So, the questions are:  “What do we know about insulin?  And, how can we control it?”
And…  more to come…
Oh, yeah.  The average Vulcan lifespan (in StarTrek:TOS) is 180 to 200 years.  The actual Vulcan expression is:  “Never take the advice of anyone under 50.”  Presumably, because they haven’t lived long enough to know much.
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On This Day In:
2018 Pity The Nation (Part 2)
Day 1: Redux
2017 Good Blogs, Too
2016 My Prediction For #AmnestyDon
2015 Worth A Try
2014 I’m Feeling It
2013 May I Have A Little More, Please?
2012 Increasing Doubt
2011 You Can’t Touch This

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Despite a multitude of temptations, I’ve made it through another day.  (Does anyone else begin to salivate at the smell of freshly microwaved popcorn in their work environment?)  Today’s morning weight was 332 lbs.  That’s down about 10 lbs from Sunday (the day before I started the blending fast).  That sounds good for just four days of juicing, until you remember a full belly is about 5 to 7 lbs and excess water retention is another 2 or 3 lbs.  So, 10 lbs is about right for four days of no chewing.  More good news:  I’ve also lost an inch on my waist – as judged by my belt.
The hardest part so far has been a severe kidney pain flair up Tuesday at work.  It was so painful I had to leave work mid-day and come home.  I drank lots of extra water (with lemon concentrate) and stayed off on Wednesday.  I was back at work today, but I feel pretty bruised inside on my right side.  Sometimes kidney stones are like a light switch and as soon as it moves from where it’s hurting you, you are suddenly pain free.  Other times, it’s like today, where it aches.  Still, that is much better than excruciating pain.
For whatever reason, this batch of “juice” isn’t nearly as acidic as some of the batches I’ve made in the past.  Sometimes, I almost get the feeling the juice is burning the lining of my mouth.  Then I have to wash it down more frequently with plain water (which I always keep handy).  It works, but it means having to “go” even more frequently.
I’ve not been hungry so far, but I have gone through the caffeine withdrawal headache phase.  The problem is when I do come off the fast I know I’ll be right back on the java.  I’m afraid it’s one of my last personal allowances and I’ll give up chocolate and salt before I give up my hot coffee with Bailey’s Irish Cream.
Well, the weekend is fast approaching and so a young man’s fancy turns to “Widow-maker” pizzas and BBQ ribs…  Just kidding.  4 down and 26 to go…  After that, who knows.  My better half is already planning the mostly meatless remainder of my life.  Keep me in your prayers.
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On This Day In:
2015 My Slow Education
2014 Great Service
2013 You Really Should Wear More Sweaters
Here I Am God
2012 The Serenity Prayer
2011 The Victory Of Life

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We sometimes forget the importance of what motivates people, and it’s relationships.  You just have to care about people, and that’s something anyone can do.
   —  Dr. Monica Peek
As quoted by Mandy Oaklander
In her article: “The Diet Prescription
Time Magazine, 25 January 2016
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On This Day In:
2015 My Slow Education
2014 Great Service
2013 You Really Should Wear More Sweaters
Here I Am God
2012 The Serenity Prayer
2011 The Victory Of Life

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Today is the end of day 2 of my blending fast.  Basically, I run a bunch of (mostly) vegetables through a juicer, then I take a blender to the roughage and add juice, beans, some walnuts and a couple of tablespoons of ground flax seeds.  The vegies were: 2 bunches of kale, 2 bunches of spinach, 2 bunches of celery, 1 red onion, a half-pound of frozen broccoli, 1 avocado and 2 large (18 inch) cucumbers.  The juices were: pineapple, apple, Naked Green Machine, Bolthouse Carrot juice and about 4 fluid ounces of lemon concentrate.  Most times, I’ll throw in bananas, tomatoes and some frozen mixed fruit, but I didn’t in this batch.   I make seven 64 FL OZ bottles of blend, which tends to last me from four to six days depending on what else I mix in during the week.  Sometimes it’s just 4 oz. of lemon concentrate in 60 oz. of water.  Sometimes I’ll mix in a bottle of cranberry or one of the other “Naked” juices.
When I did my first juice fast a couple of years ago, I lasted about 10 days on “just” juice.  Then I got tired of feeling like I was wasting all the perfectly good roughage.  I also found by including the roughage I didn’t have to worry about enemas or hemorrhoids.
My longest blend fast was 21 days, which I’ve done twice.  I’ve also done a hand full of less than a week.  I’m not good at coping with more than one “big” thing at a time, so if my heart (AFib) or kidneys (stones) flare up, I pretty much drop the fast and just try to feel better.  Of course, this results in a weight yo-yoing, but it is what it is.  My goal this time is 30 days.  As this is only day 2, it feels like a long ways off, but in the grand scheme of things it’s only ’til the end of April.  So, we’ll see…
Sunday night (before I started), I weighed in at 342lbs.  My waist is 50 inches.  I am compulsive so I will weigh myself everyday.  I know I’m not supposed to, but like I said, I don’t like to fight on more than one front at the same time, so for now I’ll blend and I’ll worry about my obsessive behavior later.  I’m walking 30 – 45 minutes each day and after about a week, I plan to start adding in a bit more vigorous exercise.  (But again, one thing at a time.)
Wish me luck and keep me in your prayers (or positive thoughts).
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On This Day In:
2015 At What Price?
2014 Intricate And Subtle Order
2013 Attention To Detail
2012 Aequanimitas!
2011 Consider This

 

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Today I completed day 21 of my “mostly” blending fast.  This week was tough and I “cheated” the last few days – 5 tsp of chicken curry salad on Wednesday; 1 tlbsp of  coleslaw on Thursday; and then about 1/2 cup of coleslaw on Friday; 4 wedges of garlic bread yesterday and then about 2 cups of rice with spaghetti sauce today.  So, starting tomorrow it’s back to trying harder…
I started this on 3 Jan, with snug fitting 50w pants.  They are now quite loose and my belt has dropped three notches comfortable and 1 more a bit too uncomfortable to wear all day.  This is as measured at my natural belt waist.  About two inches above that at the “love handles” level, the three notches are still comfortable, but the 4th is not comfortable.  Any way, an inch a week is not too shabby.
Because I’ve been “blending” and not juicing, my stomach has taken well to eating solid food (so far anyway).  I guess I’ll find out more tomorrow…
So, what have I learned?  Well, back in July, when I started this “commitment” to loosing weight, I lost 35lbs over 21 days.  This time, (again due to faulty scales) my best estimate is that I’ve “only” lost 20lbs in 21 days.  This means I need to learn patience and to not beat myself up as I gain a few pounds back.  I have to remember what Timothy Ferriss said in “The 4-Hour Body“, take small breaks and plan them into your diet so you’re not “failing”, it’s just part of the process.
The second thing I’ve learned is I have to stay away from TV in general and sports broadcasts in particular.  Even when I’m not hungry, being constantly bombarded by food and eating commercials is psychologically tiring.  It makes me want to eat even when I’m not hungry.  Even sitting and constantly sipping on my blend doesn’t make the cravings go away.  So, I’m going to have to minimize “commercial” TV for awhile – at least until I get somewhere closer to my goals.   Good thing there won’t be anything too interesting after the Super Bowl until March Madness.  That gives me a full month and more.
I’m feeling much better and my next step is to begin exercising as part of the process.  At the moment, the “only” exercise I’ve been getting is walking my dog for about 40-45 minutes each day.  The next step will be some light weights and some easy aerobics.  Building a bit of muscle and stamina will help me mentally and that will (hopefully) help me stay motivated.
Well, that’s my story – and I’m sticking to it…
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On This Day In:
2015 I Am Shocked, Sir, Shocked…
Lucy & FSND-2
2014 Less Difficult
2013 The Spirit Of Liberty
2012 The Essential Freedom Of Aloneness
2011 A Problem Of Scale
Fred Doesn’t Live Here Anymore
2010 Another Book, Another Jog…

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