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Glad to see you doing good.
Why bother buying a hardcopy, when you can read this entire thread on here for free?
Because that is the equivalent of deciding not to read the novel and thinking the Cliff Notes are good enough to understand the content. Fail.
First weigh-in day of the new month. My numbers are really bouncing around and I’m sure it’s because my water balance is trying to stabilize from the changes in sodium and potassium in my diet. Although I feel like it’s an underestimation of where I really am based on the signs in my body and skin, my new weight is 223 lbs with a total of 92 lbs lost. I will go with the scale for today and I expect that the real numbers will sort them selves out by the end of the month. Either way, still making progress! Probably won’t hit the 215 lb goal by Christmas, but I intend to get close...and keep going to the ultimate goal of 185 lbs. Progress is the only goal.
Carbs are not all bad.....not by a long shot.
You are correct but ...................too many carbs are bad. Those poor people who you see on TV didn't get to 500/600 lbs eating salads and tuna and nuts?????
One week into the new month and as expected, my water balance is settling in after the changes to potassium and sodium. Calorie count says I should be down about 0.6 lbs but my weight is down 1.2 lbs. Figured it would happen with last month being a lower loss than the calorie count said it should be. Now the calorie count for last month and this month so far are on the mark. My new weight is 222 lbs making it 93 lbs lost now. I also trimmed the front hedges today. Not a big job, only about 180 sq. ft of hedge surface plus clean up. I can say that having done the same job last Spring at 20 lbs heavier, I seriously noticed the difference in my physical capabilities. I plowed through it today in 45 mins and felt like I was just getting warmed up...where last Spring it took more than twice that long and I felt completely spent when it was done. Feels good to feel good!
GREAT! Inspiration for us all.
Thanksgiving is upon us and since the extra bits of food around the house will likely jack with my weight for the next week, I’m calling the month today. My new weight is 221 lbs making for a total of 94 lbs lost. Still making progress, but not likely to hit the 100 lb lost point by Christmas. No worries, still on track and will likely get there by mid February at the normal pace I have been on for the past 3 years. No need to rush the program, it’s working just fine. My current goal is to be below 220 by the end of the year. I haven’t been at that weight since 1991...
That’s awesome. Keep on keeping on. Ur an inspiration to all of us. Kim
Great! Keep up the good work!
Well, now about 1/3 of the way into the last month of the year and I am solidly around 220 lbs. That makes 95 lbs lost so far. Based on my calorie differential, I should get below 220 lbs a few days before Christmas...after that the next goal is to try to get to 215 lbs by early February and fulfill my original goal of dropping 100 lbs. That will leave me with the last 30 lbs to lose to get to my extended goal...and will be a great pleasure to do it. I can’t wait to hit all these marks and become what I envisioned I could be when I started on this path. I will post the next set of pics once I get to 100 lbs lost. Even I am amazed by how I look in the mirror now...I can’t wait to share!
Dam, I’m proud of u. Keep up the good work. Kim
Thanks, still going!
Oh, and a note on loose skin... Losing weight slowly and methodically like I have has limited the issue of loose skin. Folks that lose quickly find it an issue but I haven’t so far. Yes, I have some loose skin bit it’s mainly because there is still a substantial layer of fat under it that is causing it to hang. In the places on my body where the fat is gone, the skin has tightened up nicely. My docs have all said that it would, and they were right. Most people that have issues with ”loose skin” are just jumping the gun and trying to surgically tighten skin that is still being pulled and stretched by a couple of pounds of fat still under it. Best advice is to just wait and lose the rest of the fat. Once all the excess fat has been lost, wait 1 year and then decide if skin removal surgery is needed. In my case, I am currently thinking the skin will take care of itself and no surgery will be needed because of the way I have reduced the weight. Patience and perseverance, let the details settle before deciding...and wait until the time is right to decide.
Well, this was an interesting day. I am all about data in my program of weight loss and challenging all my assumptions in new ways. Today I had a BOD POD measurement done. A BOD POD is the gold-standard body composition tracking system, which uses air displacement plethysmography and whole-body densitometry to determine your body composition. The BOD POD measures total weight, body fat percentage and fat free mass. It also measures thoracic gas volume, resting metabolic rate and total energy expenditure to find your daily estimated calorie need. My working assumptions in my weight loss program are that my ideal weight target is 185 lbs. with having 20% body fat at my current fitness level. My metabolic calculations said my current burn rate is 2600 calories per day if I haven’t disturbed my metabolism with weight loss. Based on that, my current body fat mass should be around 72 lbs which is 35 lbs over what it should be at 185 lbs. It also means my current body fat is about 32%. After the BOD POD test, here is what I found... Current body fat is 71.9 lbs Current body fat percent is 32.7% Current metabolic caloric burn rate is estimated at 2550-2650 calories per day Target weight at 20% body fat is 185 lbs. I love it when the data matches! I also brought my Omron electrical impedance body fat meter to compare to the BOD POD in real time and got almost exactly the same numbers. Now I know that I can trust my assumptions and use the Omron meter to verify along the way. Woohoo! BTW, BOD POD testing isn’t very expensive. It cost me $40 and the test only takes about 10 minutes with results and discussion taking about another half hour. I was in and out in just about an hour including waiting to start.
Super cool progress Dave, if you are interested, I know where you can get some salt for life (potassium salt substitute) at very negotiable price, think art! Hah! I only have a couple million pounds of it (literally)
First weigh-in day of the new year. I am now at 219 lbs making it 96 lbs lost so far. It’s been 39 months so far on this program and I have held a steady 2.5 lb/month average loss with 336,000 calories total lost so far. Sounds like a lot, but it’s only a 285 calories average deficit each day. The next goal is to get to the 100 lbs lost goal by Valentine’s Day. After that, the goals are to be under 210 lbs by Memorial Day and under 200 lbs by Labor Day. The last stretch goal is to hit ultimate target of 185 lbs by Christmas. I don’t know if I can quite hit that one, but I will try! Still going!
Awesome. Keep up the good work. Your an inspiration to all of us. I’m very proud of u. Kim
Funny story about my weight loss (well, funny to me anyway). I saw my Cardiologist about a week before Christmas. He continues to be surprised by my weight loss. He said “Everyone I see is gaining weight this year. We call it the ‘quarantine 19’ since they all seem to gaining about 19 lbs.” “But you have lost 30 lbs. I don’t know what to call that.” I thought about it for a minute and said “You can call it the QWERTY 30”. He stared at me and after a few seconds busted out laughing. Ok, it’s a keyboard joke...but it fits after spending the year working remotely at home.
Great job! a little at a time is the way to do it.
I had a conversation with my neighbor today about my weight loss and how I’m doing it. Like pretty much every one of these conversations, they follow along with the concept of eating less than you burn...but it always gets stalled when they ask “How do I know what my calorie burn rate is?” I have been putting together tons of information as part of writing a book and was ready this time. I gave him the chart I put together that tells men age 40-70 how figure out their starting point for calorie burn. This chart uses the equations for calculating Base Metabolic Rate for age height, weight and a typical physical activity level. This chart gets 99% of people within 100 calories per day of what their actual burn rate is. I thought I would share it here... I also have a quick reference chart that is a bit less detailed and not quite as accurate, but still gets people close. This one is for men 40-70 years old between 5’10” and 6’2” tall. Once I have given people that information, it makes the conversation a lot more productive as I show them how to create a calorie intake plan and how to adjust it over time as caloric burn changes. Being able to visualize it seems to help a lot. Here is my chart and you can see how the step changes in calorie intake are planned to work with the change in burn rate. Also note that the changes in intake get smaller the less I weigh. This is because of the change in burn rate becoming less as I get lighter. At 315 lbs, my burn rate was around 10.5 calories per pound, but it is around 12.5 calories per pound at my target weight.
Thank u kindly. Kim
looking forward to the release of the book!