Thread by @mrc314

#GatedEating Week 24
Cumulative change: -22 lbs (-86 lbs from peak)
Weekly change: +1.0 lbs
To go: ~17.0 lbs🆕

Weight ↑1 lb over last week, but both waistline and hips ↓1/4" so I am happy and continue to see improvements. The "gated" part—fasting when above target—is working.

CORRECTION:

… I want to lose that final **39** lbs …

And finally stop kidding myself‼️

192-153=39

https://twitter.com/mrc314/status/1305108092573507584

#GatedEating Week 25
Cumulative change: -23 lbs (-87 lbs from peak)
Weekly change: -1.0 lbs
To go: ~16.0 lbs

Back on track. A tad above weekly target, but heading in the right direction again—catch up this week? Looking forward to first full week of #croissantfreecroissantdiet.

#GatedEating Week 26
Cum change: -23 lbs (-87 lbs from peak)
Weekly change: 0.0 lbs
To go: ~16.0 lbs

Goal this week to maintain weight. Did that, and
#croissantfreecroissantdiet helped.

🚨 Shaved 3" off waistline. Measured x3! First time in years waist:height < 0.5!

So, no change in weight. Waistline 3" smaller. Seriously suggests VAT loss.

CICO is real! Calories In Considered Obsolete

#GatedEating Week 27 (over 6 months in now)
Cum change: -20.5 lbs (-84.5 lbs from peak)
Weekly change: +3.5 lbs 😡
To go: ~18.5 lbs

Pretty sure weight GAIN this week is water, but cannot explain why. Waist +2" from last week. Grr.

#GatedEating Week 28
Cum change: -21 lbs (-85 lbs from peak)
Weekly change: -0.5 lbs
To go: ~18 lbs

Holding steady for 10 weeks now (which is new for me). I don't want to weigh 170± but I am glad to be just sitting right around there. Hunger MUCH better controlled.

Skipped a week in the count on Jan 15th. I wrote "Week #23" when it was "Week #22". All the weekly counts since then are off by one, and twitter still has no edit. 😟

#GatedEating Week 27 (Corrected Count)
Cum change: -22 lbs (-86 lbs from peak)
Weekly change: -1.0 lbs
To go: ~17 lbs

Down another pound this week. Slow and steady is the plan.

Started a fast-mimicking, protein-sparing approach instead of 47 hour coffee fast this week.

A daily 20 oz serving of pulled chicken breast is A LOT of chicken! Not dry and chewing cooked sous vide. At 708kCal, I get 134g PRO with a P:E of 9.6! Might add a bit of stearic this coming week, to see what happens to hunger.

#GatedEating Week 28
Cum change: -20 lbs (-84 lbs from peak)
Weekly change: 2.0 lbs

No idea why wt is up this week😬
Feel great✔️
Hunger✔️
Adjustments: Removed goal weight b/c I have no idea what that is.

If I were at desired weight, this is a good-looking maintenance graph:

#GatedEating Week 29
Cum change: -22 lbs (-86 lbs from peak)
Weekly change: -2.0 lbs

12 week plateau, which for me is an accomplishment: The longest flatline since the initial 70 lb loss in 2014. Going forward, down is better. Level is OK. Gains hv ceased and are under control.

#GatedEating

1) Repairing broken thread

2) Weekly numbers off again, I must be more careful!

Week 31 (not 30):

https://twitter.com/mrc314/status/1372843243658969089

#GatedEating Week 31
Cum change: -30.5 lbs (-94.5 lbs from peak)
Weekly change: -2.25 lbs

Longer term fast† pushed weight off the ±170lb plateau. Hope to see a change to BP soon. Fast details in another thread, but mine is protein sparing, short term (6?) more weeks.

#GatedEating Week 33 (corrected, again)
Cum change: -31.75 lbs (-95.75 lbs from peak)
Weekly change: -1.25 lbs

Successful proof of concept to maintain weight for ~13 weeks, now to shed the remainder of the excess and then maintain 𝘵𝘩𝘢𝘵.

#GatedEating Week 34
Cum change: -31 lbs (-95 lbs from peak)
Weekly change: +0.75 lbs
To target: 8.0

Shape improving, waist:height nearing ideal ratio, feeling good. Hunger OK. Didn't fast as strictly yesterday as on a normal Thursday, so up a bit this week. No worries though.

#GatedEating Week 35
Cum change: -32.75 lbs (-96.75 lbs from peak)
Weekly change: -1.75 lbs
To target: 6.25 lbs

Post-op fasting was sort of unplanned, but easy to do. Happy to report, I'm in the 150s now—waist and hips stubbornly unchanged.

#GatedEating Week 36
Cum change: -31 lbs (-95 lbs from peak)
Weekly change: +1.75 lbs
To target: 8 lbs

Snapped back to weight week before last. No long-term or whole day fasting this week—healing from surgery top priority.

#GatedEating update … Entering the home stretch? Or plowing into failure?

https://twitter.com/mrc314/status/1385926410192162816

#GatedEating Week 37
Cum change: -30 lbs (-94 lbs from peak)
Weekly change: +1.0 lbs
To target: 9 lbs

One more fast-free week recovering from surgery, with slight weight gain. Finally able to resume morning walks.

Highlight this week: 🎉OFF all BP meds!

🥳Off *ALL* Rx now!

#GatedEating Week 38
Cum change: -30 lbs (-94 lbs from peak)
Weekly change: -3.0 lbs
To target: 6 lbs

Back to minimal BP meds for Red Cross donation—they'll send you home if ↑BP.

Resumed walking, and fasting.

Finally a slimmer waist, W:Ht 0.495

Things are moving around. 👖🩳

#GatedEating Week 39
Cum change: -32 lbs (-96 lbs from peak)
Weekly change: 1.0 lbs
To target: 7 lbs

Didn't feel much like fasting this week, so didn't. Didn't feel much like feasting either.

Can I master maintaining weight after 50 yo-yo years? Nicely level since 12/18/20!

Q: Is my lingering waistline ASAT or VAT?

• visceral (VAT) = fat around organs
• abdominal subcutaneous (ASAT) = fat under skin of torso
• gluteofemoral (GFAT) = fat under skin of hips/thighs

medrxiv.org/content/10.110…

CONCLUSION: For any given BMI, measures of local adiposity have variable and divergent associations with cardiometabolic diseases.

If VAT ≠ ASAT, can 160 lbs be my maint. weight?

Is holding at 160 until DEXA in July good enough? Is VAT low enough now?

#GatedEating Week 40-43

In the four weeks leading up to the follow-up DEXA, I'm taking a break from Gated Eating.

This is a two-for test: I am going to eat to maintain a steady weight, not gain or lose as happens historically. And I'm not going use the scale during that time.

#GatedEating Week 40-43 PAUSE

I haven't given up on #GatedEating and haven't gained a bunch of weight. I am weighing, but wife is recording and not telling me daily weight. I am learning how to eat by paying attention to hunger, fullness, energy level, and waistline.

Reminder: I am preparing for DEXA (VAT) and BMR check on the 14th, I'm trying to eat to maintain a steady weight without hunger and without active weight loss prior to testing.

I'm off all BP medications now, so far so good! 125/78

Back on week 44, 18 June.

#GatedEating Week 44 🌟WRAP UP
Cum change: -28 lbs (-92 lbs from peak)

I suspended gated eating (fasting on days I was above a gently-declining target weight) for ~4 weeks prior to my DEXA/RMR tests. I did this for several reasons. First, I wanted to be weight stable when
1/8

tested. I didn't want to be an a calorie deficit state, but a normal living maintenance state.

The second reason was to see whether I could maintain weight just based on portion control, appetite and hunger checks, and TRF. I ended up eating later than normal, closer to
2/8

2pm. I used to shoot for 10am but found eating later, I was less likely to eat a second meal. Also, hunger was minimal and entirely manageable. I weighed every day, but my wife recorded the weight so I was blind to gain/loss, other than watching the waistline.
3/8

Third, I added a few carbs (sweet potato, blueberries, Fage 0%), and upped protein to see what happened to everything from appetite to hunger to satiety and weight. Because of the carbs, I donned a CGM after a long break (since last November) to check glucose curves.
4/8

DEXA Results: VAT was half what it was 11 months ago. That's a win. 2.9 lbs lean loss I intend to get back with RT and walking. Recall my weight is either rising by .4lb/wk or falling by 1.2lb/wk. For the last several weeks it was stable. Up a bit from min (carbs?).
5/8

Body weight down 23 lbs from 11 months ago, and steady for ~5 weeks.

RMR Results: 1742kCal/day, 10% higher than others my age, height, and weight.

I burned out two CGMs after a day each, probably b/c of their age, exposure to sunlight, and sweating.
6/8

Ironically, I've tabled using the last two CGMs I have until the fall.

I really don't like fasting 47 hours, and the last four weeks convince me I don't have to. I intend to try a couple short days a week to gently approach a lower desired weight.
7/8

The gated eating helped me get from 192lbs to 164lbs, and was relatively easy. I can recommend it as a technique.

I'll check in after another month or so, maybe starting a new thread.
8/8

Peace.

Oops, I forgot to mention that waist/hips were virtually unchanged. That's how I knew the weight was good. The bump up to ~164lbs was letting off the active weight loss and adding in minimal carbs. I'd pee off that 3-4lbs on a diuretic.