Activity & Weight Tracking is part of a Healthy Lifestyle Plan that I have adopted. I started with a month of intermittent fasting, see Activity & Weight Tracking. I intended to continue with monthly updates, still tracking daily weight & activity except no longer fasting. Sometimes life gets in the way, it did for me. Starting with the day below, I’m trying again.
As mentioned before, I am not on a diet. I am looking to maintain a healthy weight and lifestyle. What that is for me is almost certainly different for you and everyone else. Some of the reasons I have gap in this process is that I have had personal health challenges. I’ll mention those if I feel numbers recorded here are effected.
With that I’ll begin again. Comments are very much welcome, thank you.
Start of what I hope will be a full month dedicated to establishing a better overall health.
I have a lung infection and asthma. A couple weeks ago I saw a specialist and he took me off two fairly serious drugs that my pulmonologist prescribed. Along with other side effects, my blood pressure during my fasting month was higher than normal for me. The recording above is more typical, hopefully that continues.
My weight this morning is somewhat higher than the 190.0 that I feel was a baseline at the end of my fasting month. We’ll see how that goes. The photo shows a typical breakfast with the exception of the bagel and cream cheese. The egg, avocado, berries, walnuts and fermented sauerkraut is part of most mornings.
The weight has a lot to do with retaining fluids. Some medical conditions are effecting this, I’ll work on it. Another typical breakfast, a couple times each week, includes oatmeal. Very high in dietary fiber, essential to a healthy diet and easy weight control.
Key elements to my approach to a healthy lifestyle: Intermittent Fasting; Why I chose 6:00 am to 2:00 pm to eat; Daily Tracking; Base Lines; My daily fasting routine; Why I do not count calories; Walking, Yoga & Strength; Daily meditation; Flexibility with routine.
Intermittent fasting (IF) is currently one of the world’s most popular health and fitness trends.
People are using it to lose weight, improve their health and simplify their lifestyles.
Many studies show that it can have powerful effects on your body and brain and may even help you live longer.
That’s powerful stuff. I’ve had numerous health challenges over the past couple years. All but my current one, a lung disease called MAC or MAI, is either completely remedied or under control. The medications I’ve been prescribed have seriously affected every aspect of my lifestyle and caused my weight to trend significantly higher.
Intermittent fasting is allowing me to reverse my weight trend and simplify my overall health and fitness. I find I am not usually very hungry anytime in the fasting period. I also find that, as I walk past where I keep nuts, dried fruit, dark chocolate and health bars, I’m thinking about grabbing something. Being part of the IF period, I see this as being in training to avoid constant grazing.
During the IF period I always allow myself something, but try to do it after a little check-in. Keeping some things that are high in fiber, very low or 0% added sugar, low sodium is what I do. A favorite is adding NuttZo to a crispbread, I find it very satisfying:
I love my breakfasts, most of mine are big. It only makes sense, to me, to pick a period that covers a traditional breakfast/lunch or lunch/dinner. I live alone, easy choice for me. Everyone’s circumstances are different. If you have a partner, she/he may or may not want to join the fast. Do whatever works best.
Daily Tracking
I’m unlikely to see big changes from one day to the next, but I track daily for a number of reasons. On my Weight Chart, I’m looking at the moving average trend and identifying what I call Base Lines. Some days I am might expect to see my weight drop some, only to hop on the scales and see a gain. I note what it is I ate. Pasta days can add, but that’s okay, we’re interested in this for the long haul. I record my weight each morning, before having any food or drink, totally naked. My digital scales are accurate to 0.2 lbs. If you do not have digital scales, I suggest to estimate to either 0.25. That might not seem like much, but I’ll show how it’s important later.
Base Lines
About 3 years ago I was borderline obese. I’m 6’2″ and weighed in at close to 250 lbs. I was disgusted with myself and decided to seriously limit my food and alcohol intake, and created monthly spreadsheets with graphs. I wasn’t fasting, but I would make a blender drink every morning with Spiru-tein, which contains 100% of about every vitamin and mineral a body needs to live. Long story short, about 8 months later I was not only below 200 lbs, I was about 192 lbs.
When I looked at the the graphs I saw 4 to 7 day periods that were basically flat lines. The I would trend down, maybe a week or two, and see another flat period. I’m expecting to see those again, they are what I’m calling base lines.
I’ll back edit this in the coming weeks and up what I see as the significance of base lines. Eventually, we’ll hit a base line and our weight will just continue to fluctuate between that base line and the previous one. That’s when we no longer need to continue Intermittent Fasting, we have reached optimal personal body weight.
My daily fasting routine
I try to prepare most of my meals at home. When shopping I essentially only buy organic and pay attention to the Nutrition Facts. Low sodium and sugar, high fiber and the ‘good’ fats. I’ll have more on this, with references, in the coming weeks. For your meals, pick quality that you love. Eat until you are full, have a nice piece of homemade pie or a dish of ice cream, just don’t go overboard.
I see the fasting hours as a training period. I was tending to graze way too often. Now I stop if I am about to reach for a snack, ask myself, if I’m really hungry. The answer is almost always, “no”.
Why I do not count calories – Not a Diet
Ask yourself if you’ve ever seen anyone that has cut calories and lost a dramatic amount of weight and stayed there? I suppose some, but very very few. Each of us is totally different. Some people my height, 6’2″, might be at their optimal personal body weight and be 220 lbs or 170 lbs. I’ll back this up soon, but you’ll never need to count calories to maintain the weight that’s right for you.
Walking, no matter how many steps, is not going to lose anyone much weight. Sadly, many of our friends and family just can’t do much. For those of us that still can, it should be an essential part of our daily routine. As I begin this, it’s a formidable challenge for me. I’ll post more soon, the 7600/day steps goal is scientifically selected, I’ll supply references.
This post and Notes on Activity & Weight Tracking can be references to a number of articles prepared to be submitted for publication. Here are some thoughts for titles:
Intermittent Fasting, 4 Weeks to Better Health
Intermittent Fasting, 4 Weeks Toward Finding Your Optimal Weight
Intermittent Fasting, 4 Weeks to Good Nutrition
Intermittent Fasting, 4 Weeks to Uncover Your Hidden Health Issues
Activity & Weight Tracking is part of a Healthy Lifestyle Plan that I am adopting. I want to emphasize, I am not on a diet. I do not believe in diets as a pathway to getting to and maintaining a healthy weight or lifestyle. I do believe that enjoying a healthy lifestyle as we age is far easier if, all things considered, we are close to our own individual optimal personal body weight.
On May 29, 2022 I began daily intermittent fasting, 16-hours, from 2:00 pm to 6:00 am.
Activity & Weight Tracking is part of a Healthy Lifestyle Plan that I am adopting. I want to emphasize, I am not on a diet. I do not believe in diets as a pathway to getting to and maintaining a healthy weight or lifestyle. I do believe that enjoying a healthy lifestyle as we age is far easier if, all things considered, we are close to our own individual optimal personal body weight.
On May 29, 2022 I began daily intermittent fasting, 16-hours, from 2:00 pm to 6:00 am. Over the course of the coming weeks and months I’ll track activities I see as promoting my personal desired lifestyle. One very important measure is allowing my body to tell me when I have reached my optimal personal body weight.
Specifics and references can be found in Notes at the bottom of this post. Comments are very much welcome, thank you.
Start of what I hope will be a full month dedicated to establishing a better overall health. I’ll look for improvements in weight – bmi=24.9 –, blood pressure, average steps/day, strength, flexibility, balance and mobility. I’ll have feedback on a lung infection and get a good set of blood tests when possible.
This morning, after about 3 weeks of significant swelling of both ankles, but most especially the right ankle, I see no swelling in either area. I gave myself a pretty good foot massage.
June 4, 2022
Weight: 190.8 Steps: 2848/7600 Daily Calm: 0:30
I’m going slowly on some goals, steps will come. With all parts, it’s important to remain kind to yourself.
One thing I notice is that I rarely feel hungry during my ~18 hr fasting period. Much more, I need to resist the urge to ’snack’. No cheese and triscuits, nachos, cookies, dish of ice cream… I do allow myself something very high fiber, low calories, such as a bowl of popcorn with my nonalcoholic beer. I pop my corn with an excess amount of organic avocado oil. The fat from the oil, for me, makes it unnecessary to add any butter. Very light salt is okay, but I don’t even need it. The high fiber aids digestion and my body feels very satisfied.
I’m in training during the fasting period, Yes, I can resist snacking. Good job, Wm.
I’m not on a diet, I pay no attention whatsoever to calories. Two high quality meals a day. Baked or grilled salmon, cod, organic chicken breast, brown rice, leafy green salads, pastas, etc. If I decide I want a dessert, that’s fine. Homemade pie, B&J pistachio, but only a single reasonable serving and never during fasting time.
I scanned Nutritional Facts for my typical daily meals. comes out good. I am restarting 2 vitamin supplements: magnetism caps: 100% daily value; Super B Complex with Vitamin C: overkill as I see it, but smarter minds than mine suggest this is a healthy choice.
This morning marks the first full week of tracking I’ll focus on to see how key activities are trending. On my weight graph I’ll also be looking for what I call Base Lines. These are detailed in my Notes below. Starting today, in addition to a morning meditation, I’ll add and evening one.
Took 80mg of sotalol to try to get my heart rate down.
June 10, 2022
Weight: 191.8 Steps: 2617/7600 Daily Calm: 0:40
Typical breakfast is a little different. Along with my eggs I’m likely to include a fermented probiotic, such as the organic sauerkraut. Cottage cheese is good, but I would like to find cultured cottage cheese from raw milk.
Grandson Antonio Alexander Villalobos McHone graduates today!
Very dry mouth again at 1:00 am, with HR: 88. I did both the inhalers and I believe, with this new acapella vibratory PEP device supplying far greater volume of the inhalants that that is what I causing the dry mouth.
I’m adding a tracking for I’ll call Yoga Light. On June 5-7 I did 3 consecutive days of Wm’s yoga. Even with being very gentle, I had pulled muscles in my lower back. I intended to give it a couple days, then restart, skipping days between full sessions. I can still feel tenderness in the lower back. Listening to my body.
I’m concerned about BP. For most of the past few years my Blood Pressure has consistently been between 105/65 to 119/75 or there about.
The photo of me is one I snagged on my a short walk this morning, before temperatures again sore to +100º. I have spots I use along a loop to do stretches, toe reps, etc, like interval training loops, just not sophisticated.
On a 2nd, shorter walk, I felt out of breath and could not continue. Fortunately, I could call my brother. Even though I was no more than 150 yards from my cabin, he drove me to the door.
Things happen, being in this fasting period can help sort things out.
June 13, 2022
Weight: 193.0 Steps: 3500/7600 Daily Calm: 0:40
The 193 lbs this morning is obviously out of the norm. Obviously, the increase is due to retaining body fluids. My lower legs and ankles are noticeably swollen.
Fortunately, I was scheduled to see my gemologist’s nurse practitioner.
Kim Slimane, Acute Care Nurse Practitioner, gave me a thorough exam and reviewed my current medications. An earlier CT scan showed no significant changes in a lung infection. My breath test was good.
Kim’s review of my medications revealed issues. She felt strongly the dosages had to change. I was taking 20mg of Prednisone – prescribed by my phonologist – twice/day. She reduced this to 10mg twice/day. I was taking 20mg of Furosemide twice/day. This was increased to 40mg twice/day.
Trying to get back into some yoga and walking. I think I’m at a Base Line just under 190 lbs. With some strength, extra steps and yoga, I’m expecting to see a slight trending down in weight during week 4.
Adding free weights 2-3 times per week. I overdid my Wm’s Yoga and pulled a muscle that disrupted my routine. This time I am being very cautious, starting with very low weights and taking days between.
I wasn’t prepared to see 192 lbs this morning. However, there is significant swelling in my feet, indicating I am again retaining fluids. I thought I was not getting enough sodium in my diet, but I may have overdone it adding too much salt. I’ll cut that out completely for the bext few days and see if that is the culprit.
June 23, 2022
Weight: 189.2 Steps: 1968/7600 Daily Calm: 0:40
My Grandniece, Ruby Franklin, is now both a driver and high school graduate. She can rightfully look forward to a bright future ahead.
Back to the low weight for the month. Too soon to know if this will become part of a trend to a lower base line. I’ll be ending the fast after 6/28, but continuing to track, so we’ll see.
I haven’t followed through on nearly as much walking, yoga and strength hours as I feel are strongly needed. However, we all have challenges in our day to day lives, I believe even more strongly in Arthur Ashe’s famous quote:
“Start where you are. Use what you have. Do what you can.”
As I’ve stated before, this month is not primarily about weight lose, it is about developing and making a healthy lifestyle plan part of our ongoing day to day lives.
June 26, 2022
Weight: 189.0 Steps: 3666/7600 Daily Calm: 0:35
The little guy was at an afternoon music event, in constant motion, running in 100º heat. Not part of my goals just yet, but I’d sure like to know how many steps he logged in the 2 hours he was there.
I pay attention to, in a learning sort of way, not a concerning way, to small up/down changes in weight from day to day. Yesterday morning was a pancake morning, pretty sizable. Lunch included some leftover pasta. I had an uptick of 0.8 lbs. On 6/25 I weighed in at 188.2, a full 1 lb lower than the previous morning. That was after a more normal breakfast and a nice baked fish for lunch. None of this is enough to change a trend line. However, when I end my fasting it is good to note. I’ll continue some things in moderation, going all in on others.
June 27, 2022
Weight: 188.6 Steps: 4214/7600 Daily Calm: 0:40
Spending the last 2 days of intermittent fasting at Mustang Island State Park, Corpus Christi. I love fresh seafood, so before checking in at my campsite I found a very nice restaurant, Pompanos Seafood House, and had a large lunch. A catch of the day was Black Drum, I chose blackened.
