So halfway through March, how are we doing?
So far I've lost -3 lbs from where I started at the beginning of the month. My goal was -8 lbs, which was aggressive but I think it is still doable.
This puts me, btw, at -12 lbs lost since August. Finally getting some respectable numbers. I'm also finally shed the weight that 2016 put on me, which, hey, it's still just March 2017 ;)
I haven't measured recently so I can't report on that.
TACTICS:
So in general I've been trying to stay at or around 1200 calories. Looking at the log I keep, my pattern is to sort of do OK during the week, and do mediocre during the weekend.
So in order to ramp things up during the week (and inspired by my wife who is also doing this), I did fast for two days this week, which definitely helped boost things. Yes yes water weight blah blah, but it isn't all water. :p
I'm not exactly sure what I'm going to do going forward; but I think intermittent fasting is going to help get me to my goals faster.
Friday, March 17, 2017
Monday, March 6, 2017
February done, onto March with some optimism
February is in the books. So how'd I do?
Weight loss goal: -6 lbs
Actual result: -3 lbs
So I had a really strong rally at the end (more on that later) to give a respectable result. Otherwise it was a tough month- again, more thoughts later. But, I'm not unhappy with the results overall, as things are moving in the right direction albeit slowly.
Total weight loss since start of blog (back in, holy crap, August): -8 lbs (actually, it could be -10 lbs, depending on when I counted my start weight...)
Measurement goal: "better"
Actual results: -2" both waist and chest. Nice!
Despite dropping a good amount of weight in January, I didn't lose any inches (just gained a little, which was bizarre). I made up for it this month, dropping several inches across the chest and waist.
Total measurement loss since August:
Chest: -4"
Waist: -4"
Comments on the month overall:
My average calorie intake for the month was just a bit over 2000 calories. Several months ago, I would have been impressed by this.
However, both anecdotal experience and research has led me to conclude that this was silly to think 2000 calories a day was a good, weight loss inducing number.
"My" real number is less than that. Much less.
As I have discussed before on this blog, the basal metabolic rate you can calculate on the internet uses a couple of different formulas, both guesswork. One had it at a ludicrously high amount, well over about 2300 calories. The other more conservative formula put it at closer to 2000.
Only when I tried getting my calories to 1500 per day did weight really begin to move.
However, as my daily calorie intake average would suggest, I struggled some to stay at this weight. This is mainly because of CARBOHYDRATES. Yep. Carbs and sugar.
I always "forget" this because I do not want to deal with the boredom of a ketogenic diet, but going keto has benefits that have always helped me, even if it is NOT a silver bullet/magic solution (it isn't: dieting still sucks and is still very very hard).
It's main benefit is satiety. Again: not a silver bullet. I still get hungry. But even if I am slightly less hungry slightly less often, that helps me win the "war with my mind" on a daily basis. The other benefit is despite irrational fears from dumb people, I have no doubt that it is a pretty darn healthy way of eating as well.
So near the end of the month I decided to do two things:
Cut ALL carbs and SUGAR. Total zero keto diet with the only carbs coming here and there from veggies like spinach and the like (so basically no more than 25 grams per day).
Daily calorie goal: 1200 cals.
1200 cals is the lowest I have ever set a calorie goal. Even last year, I would have thought this was entirely unnecessary for a man my size. However, as I've researched this, it seems clear that the daily amount of recommended intake is just wrong: it optimistically assumes a pretty efficient metabolism (which is true: people who don't struggle with weight can probably eat a bit more, period, and not gain it; whereas people who have had a big weight loss in their life end up needing to eat less to maintain that weight versus someone naturally at the same number on the scale).
This will be my goal going forward. I managed to east 1200, 1200, then 1400 calories at the end of this week. I allowed myself a bit more calories and carbs today (about 100 carbs, still "low carb" but no longer "ketogenic"), so I won't be surprised is a have a big *WATER WEIGHT* regain tomorrow (I won't be freaked out).
MARCH GOALS:
-8lbs loss (2 lbs per week)
Inches: "better"
With going keto and going as low as 1200 cals, I think I can do this. Don't get me wrong: it won't be easy, but the effects of ketosis and eating low carb cut down the appetite juuuuuuust enough that I can battle through the super tough spots. I don't always need to eat this way for the rest of my life (keto, that is); but for now, to get things moving, I'm happy to do it.
Weight loss goal: -6 lbs
Actual result: -3 lbs
So I had a really strong rally at the end (more on that later) to give a respectable result. Otherwise it was a tough month- again, more thoughts later. But, I'm not unhappy with the results overall, as things are moving in the right direction albeit slowly.
Total weight loss since start of blog (back in, holy crap, August): -8 lbs (actually, it could be -10 lbs, depending on when I counted my start weight...)
Measurement goal: "better"
Actual results: -2" both waist and chest. Nice!
Despite dropping a good amount of weight in January, I didn't lose any inches (just gained a little, which was bizarre). I made up for it this month, dropping several inches across the chest and waist.
Total measurement loss since August:
Chest: -4"
Waist: -4"
Comments on the month overall:
My average calorie intake for the month was just a bit over 2000 calories. Several months ago, I would have been impressed by this.
However, both anecdotal experience and research has led me to conclude that this was silly to think 2000 calories a day was a good, weight loss inducing number.
"My" real number is less than that. Much less.
As I have discussed before on this blog, the basal metabolic rate you can calculate on the internet uses a couple of different formulas, both guesswork. One had it at a ludicrously high amount, well over about 2300 calories. The other more conservative formula put it at closer to 2000.
Only when I tried getting my calories to 1500 per day did weight really begin to move.
However, as my daily calorie intake average would suggest, I struggled some to stay at this weight. This is mainly because of CARBOHYDRATES. Yep. Carbs and sugar.
I always "forget" this because I do not want to deal with the boredom of a ketogenic diet, but going keto has benefits that have always helped me, even if it is NOT a silver bullet/magic solution (it isn't: dieting still sucks and is still very very hard).
It's main benefit is satiety. Again: not a silver bullet. I still get hungry. But even if I am slightly less hungry slightly less often, that helps me win the "war with my mind" on a daily basis. The other benefit is despite irrational fears from dumb people, I have no doubt that it is a pretty darn healthy way of eating as well.
So near the end of the month I decided to do two things:
Cut ALL carbs and SUGAR. Total zero keto diet with the only carbs coming here and there from veggies like spinach and the like (so basically no more than 25 grams per day).
Daily calorie goal: 1200 cals.
1200 cals is the lowest I have ever set a calorie goal. Even last year, I would have thought this was entirely unnecessary for a man my size. However, as I've researched this, it seems clear that the daily amount of recommended intake is just wrong: it optimistically assumes a pretty efficient metabolism (which is true: people who don't struggle with weight can probably eat a bit more, period, and not gain it; whereas people who have had a big weight loss in their life end up needing to eat less to maintain that weight versus someone naturally at the same number on the scale).
This will be my goal going forward. I managed to east 1200, 1200, then 1400 calories at the end of this week. I allowed myself a bit more calories and carbs today (about 100 carbs, still "low carb" but no longer "ketogenic"), so I won't be surprised is a have a big *WATER WEIGHT* regain tomorrow (I won't be freaked out).
MARCH GOALS:
-8lbs loss (2 lbs per week)
Inches: "better"
With going keto and going as low as 1200 cals, I think I can do this. Don't get me wrong: it won't be easy, but the effects of ketosis and eating low carb cut down the appetite juuuuuuust enough that I can battle through the super tough spots. I don't always need to eat this way for the rest of my life (keto, that is); but for now, to get things moving, I'm happy to do it.
Sunday, February 26, 2017
Last week in Feb...
The last week in Feb is coming!
My weekend was pretty good, as was the week in general. Kept my cals low with the exception of Friday, and that wasn't bad. As a consequence, my weight is moving down, but I'm still a good ways off from my goal for the month.
However, I haven't given up hope yet, because I tend to lose weight in big chunks, and I'm going in the right direction!
My weekend was pretty good, as was the week in general. Kept my cals low with the exception of Friday, and that wasn't bad. As a consequence, my weight is moving down, but I'm still a good ways off from my goal for the month.
However, I haven't given up hope yet, because I tend to lose weight in big chunks, and I'm going in the right direction!
Sunday, February 19, 2017
Feb. 18
So far my attempt to get back on track is going well.
I ended up the day at around 1650 cals. Just a smiiiiiiiidge higher, but basically on target.
I ended up the day at around 1650 cals. Just a smiiiiiiiidge higher, but basically on target.
Saturday, February 18, 2017
Crunch time again
So last week was another one were I struggled a bit. I started well but began faltering on Thursday and totally crashed yesterday, Friday. So for the month, I've lost a measly .5 lbs with 2 weeks left (I count the week that goes into March).
Fortunately, I can still meet my goals or get close if I focus. Today is going well so far. Sometimes totally crashing diet wise after doing "ok" for awhile is sort of helpful.
Fortunately, I can still meet my goals or get close if I focus. Today is going well so far. Sometimes totally crashing diet wise after doing "ok" for awhile is sort of helpful.
Sunday, February 12, 2017
Feb 12
I liked yesterday's "live blog" format, so let's do it again today, though it is already almost 5pm here.
Played in a the church band, and the kiddo begged for a lunch burger. I resisted the temptation to get one myself, but then proceeded to graze through the next 4-5 hours until I hit my calorie limit for the day. But, it IS 5pm already, so I ought to be able to make it!
4:40 pm - Time to start fasting. Should be hard until, I would guess, 8pm or so.
Played in a the church band, and the kiddo begged for a lunch burger. I resisted the temptation to get one myself, but then proceeded to graze through the next 4-5 hours until I hit my calorie limit for the day. But, it IS 5pm already, so I ought to be able to make it!
4:40 pm - Time to start fasting. Should be hard until, I would guess, 8pm or so.
Saturday, February 11, 2017
Live Blogging Today
As an extra measure to inspire me to get back on track (I HATE TO, or I won't hit my goals at all for February!), I'm going to check in throughout the day.
1:56pm - The only food I've had today so far is one single canned coffee from the Japanese market we go to. It had a small amount of calories but it was pretty trivial. Feeling hungry now (as I typically do this time of day), but I'm doing fine.
3:05pm - keeping busy by working through technical problems with another blog I'm helping with. Apparently in word press, schedule posts do not happen unless someone visits the site, which is weird.
9:24 pm - Dinner is over and my calories are used up!
A slice of costco pizza, a small rice bowl left over from the asian grocery store gets me to 1500 calories for the day. Now to hold on!
10:36 - I added everything up in myfitnesspal, and happily I have juuuuuust enough calories left for a canned coffee (yes, I'm a freak, I can drink that stuff at this time of day), and be at 1570 cals for the day. Feelsgoodman.
1:56pm - The only food I've had today so far is one single canned coffee from the Japanese market we go to. It had a small amount of calories but it was pretty trivial. Feeling hungry now (as I typically do this time of day), but I'm doing fine.
3:05pm - keeping busy by working through technical problems with another blog I'm helping with. Apparently in word press, schedule posts do not happen unless someone visits the site, which is weird.
9:24 pm - Dinner is over and my calories are used up!
A slice of costco pizza, a small rice bowl left over from the asian grocery store gets me to 1500 calories for the day. Now to hold on!
10:36 - I added everything up in myfitnesspal, and happily I have juuuuuust enough calories left for a canned coffee (yes, I'm a freak, I can drink that stuff at this time of day), and be at 1570 cals for the day. Feelsgoodman.
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