I want to lose that final 25 pounds because 1) I want to look better and eliminate a MetS factor (waistline), and 2) HBP.
Maybe if I share publicly, I'll be less likely to bail out and fail to reach my target weight. First some background, then the plan.
A THREAD
Maybe if I share publicly, I'll be less likely to bail out and fail to reach my target weight. First some background, then the plan.
A THREAD
Well, I'm quite fat-adapted now which is a big advantage compared to every other time I calorie-restricted using a low fat diet (which started in junior high!) to lose weight.
After 6 years of LC/ZC I have found I can't eat until I'm full, no matter what fat:protein ratio I
After 6 years of LC/ZC I have found I can't eat until I'm full, no matter what fat:protein ratio I
use, or in what order I eat the fat and protein. I don't "count calories," but I do have to portion control or I'll eat too much. I'll always want to eat more. I think I'm still hung over from years of being so hungry while dieting on low-fat (and even when I'm not)
that I'm afraid of being hungry later and will eat while I can. It is easier to eat less if what I eat is LC/ZC because I don't experience the intense sugar crash hunger.
My weight has never leveled. Instead, it dropped quickly and steadily when I first started LC, then rose
My weight has never leveled. Instead, it dropped quickly and steadily when I first started LC, then rose
when I tried "eating until full" or not counting calories (in the form a portion measuring) or eating OMAD (oh, if I can't eat again today I better eat a little extra). I weigh every morning, but record only weekly.
It took a year to drop from 256 to 185. Since then, for about
It took a year to drop from 256 to 185. Since then, for about
5 years now, I've been up and down sharply, between 200 and 158 lbs. It's a struggle to get down to and remain below ~185 lbs (which interestingly is where I first landed, see the image).
PLAN: It may be a bit of a mind screw, but rather than FAST when weight is ABOVE a target,
PLAN: It may be a bit of a mind screw, but rather than FAST when weight is ABOVE a target,
I'm going to alternate a total (coffee only) fast day with a normal EAT day (beef, up to 32oz, ~900g), eating only when weight is at or BELOW a TARGET weight. For maintenance, that target will be fixed. Hopefully the BP and waistline will cooperate. During the loss phase,
I will LOWER the target weight by one pound every 5 days.
It's working pretty well so far, since 23 August, I'm down 7 lbs. And I have a plan.
To summarize: I set a target weight 1 lb lower than current weight, and I lower that target by 1 lb every 5 days. I'll eat (up to)
It's working pretty well so far, since 23 August, I'm down 7 lbs. And I have a plan.
To summarize: I set a target weight 1 lb lower than current weight, and I lower that target by 1 lb every 5 days. I'll eat (up to)
a normal day's beef ration when at or under the target weight. I'll fast totally (coffee only) when above.
So far, the longest fast has only been ~48 hours. I'll fast longer if needed.
I hope to maintain weight by eating two days out of three, or maybe every other day.
So far, the longest fast has only been ~48 hours. I'll fast longer if needed.
I hope to maintain weight by eating two days out of three, or maybe every other day.
During the weight loss phase, I'll probably eat every other or every third day.
Last, I find a total fast day easier than a "mimicking" day where I have, say, 600 calories of beef.
I look forward to a level 160 lbs someday, 32" waist, no Rx for HTN.
Hope this isn't TMI.
Last, I find a total fast day easier than a "mimicking" day where I have, say, 600 calories of beef.
I look forward to a level 160 lbs someday, 32" waist, no Rx for HTN.
Hope this isn't TMI.
#GatedFasting update
So far, so good. Yesterday morning weight was 1lb above goal weight, so I intended to fast. Experienced real hunger in the late morning, so I fixed 4 eggs. Intense hunger continued so in the early afternoon I fixed 10 oz dog food†. Able to quell hunger.
So far, so good. Yesterday morning weight was 1lb above goal weight, so I intended to fast. Experienced real hunger in the late morning, so I fixed 4 eggs. Intense hunger continued so in the early afternoon I fixed 10 oz dog food†. Able to quell hunger.
Body was talking to me so I listened. I figured today would be another fast day. But that was OK. Working with internal signals over emotions and the clock and the scale. This morning, 1/4 lb UNDER goal weight. So I could eat today if I need to. We'll see. Turns out …
reducing target weight one pound every 5 days is 1.4 lb/week, which is quite doable. Here's the daily progress so far:
#GatedFasting
†I feed the dogs, in part, 90/10 ground beef, which is always available and isn't frozen solid.😑
#GatedFasting
†I feed the dogs, in part, 90/10 ground beef, which is always available and isn't frozen solid.😑
The #GatedEating (mistagged prior, rather focus on eating than fasting) going remarkably well. Averaging 1.8 lb/wk loss. Hunger abated: Twice now I haven't eaten a full ration on a day that I could have because I just didn't get hungry enough to do so.
Switching to weekly graph:
Switching to weekly graph:
#GatedEating Week 8
Cumulative change: -13.5 lbs
Weekly change: -1.0
I'm getting the hang of this. Slow and steady.
Cumulative change: -13.5 lbs
Weekly change: -1.0
I'm getting the hang of this. Slow and steady.
#GatedEating Week 9
Cumulative change: -13.5 lbs
Weekly change: -0.0
Lots of yard work yesterday left me a little puffy for morning weekly weigh. Next week, we'll find out whether this is a stall.
Cumulative change: -13.5 lbs
Weekly change: -0.0
Lots of yard work yesterday left me a little puffy for morning weekly weigh. Next week, we'll find out whether this is a stall.
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