Saturday, December 9, 2017

Weight Related Blog award 2017, Yes, Weight Maintenance is sustainable


Hello All,

I was ranked #18 on this "awards" site. I have concerns. See the note below.

*** I removed the link****  due to click bait at the site.
Look at the list, but don't click on the list at the other site.
Just google the blogger you find interesting.*****

NOTE:

0. The site itself is a big redirect to a "reader". All the nopes. Look but don't click (google)
1.The linked site has many errors in the bios.
2. Fact check to see if the bloggers are still reaching their goals or who they say they are.
3. Photoshop is used in several cases. Fakers. Several. Keep your eyes wide open.
4. High clicks don't always mean factual blogging.
5. Be weary of commercial bloggers, there are great ones and fake ones.

Choose who you follow and why very carefully. Surround yourself with real folks who are blogging about real results. What did and didn't work. Who aren't shilling expensive products.

Long term weight maintenance is sustainable. Don't let media or anyone else tell you it's not. There are lots of folks who maintain their weight loss. Yes, lots do not. I did not for 40 years. I never stopped trying.

6 years, 10 months

6 years, 10 months weight maintenance





















I was ranked 18  on this website. The name on the badge is funny because regular readers know how much I kept myself stuck by staying counting WW points.

Moderating the junk food at WW kept me stuck for many years. I can't recommend WW due to the marketing of processed foods, the fruit is free but for me, I got really sick binge eating and got high glucose readings from this plan.

Please, if you are counting points, calories or macros please grab a glucose meter and check fasting and 2 hour post at home glucose readings. Save yourself from a preventable disease. 

Luckily, I broke free of the WW mentality a few months from being diagnosed as a pre-diabetic. . Eating low points bars and WW enchiladas almost had me very sick.

I kept myself stuck for many years.

 Paleo, LCHF, Keto and fasting  and abstaining are much better tools for me. For weight maintenance, disease free living, for not binge eating.

Oh me. Anyway, when I consider not blogging, ranking 18 out of 60 means there is relative content on my blog. I'll keep going. I've only been maintaining 6 years and 10 months now. I've got another 34 years or so to go.

Weight gain post menopausal is common, however not that normal. Don't buy into it. Find your real food tools, bloggers, recipes, habits, and behaviors. Tough to do in this process food driven world, I know.

Here's why I blog: I want people to know as it relates to me and long term Weight Maintenance

Here's what works for me:

1. Weight Maintenance is sustainable (Long term blogging buddies who maintain)
2. Abstaining from binge food is most important (Barbara Berkeley, MD and Gretchen Rubin)
3. Cooking at home will save your finances (Thank you Nom Nom Paleo)
4.  Paleo is sustainable (Thank you Robb Wolf and Melissa Hartwig))
5. Modified AIP is sustainable (Thank you Mickie Trescott)
6. LCHF is sustainable (Thank you Low Carb USA and The Low Carb Dietician)
7. Keto is a great tool (Thank you Keto Forums)
8. Time Restricted Eating Windows/ Intermittent Fasting is a great tool (Thank you Dr. Fung and Dr Panda)


Please, if you are searching for weight maintenance, you can find it, but not without a lot of tools. Find what works best. Find Weight Main Don't follow the fakers.

It's a long haul and long term maintenance takes work by year, month, week, day, and even by hour.

What didn't work in the past

1. Following bloggers who were gaining and giving advice- not just WW, but Paleo, LCHF, Keto.
2. Moderating the candy bars at WW meetings (HEY MAN, only 2 points, eat up)
3. Eating out a slice of pizza or a WW enchilada tray because I was busy
4. Not seeing how I look, feel and perform- and thinking grains were healthy. I got so sick
5. Dairy. It doesn't work for me post Hashimoto's disease.
6. Low fat, high carb.  Grains made me fat. As in morbidly obese
7. Eating high carb kept me from using my own body fat to become lean. Truth!
8. Eating frequently kept my blood glucose super high

Please, choose who you follow very, very carefully. Weight Maintenance is possible for those who seek it. I'm not saying it's easy, but it is possible. If you say it's not, then it won't be. So choose your tribe carefully. Choose your thoughts carefully, too.

Onward.


Sunday, December 3, 2017

New Keto Podcast - Keto Woman, Daisy Brackenhall

Podcast recommendation: Keto Woman (iTunes link)

Daisy's FB page link 

I enjoyed interacting with Daisy Brackenhall over at the Ketogenic Forums, so when she started her own podcast, I was thrilled.

Please go subscribe to the podcast, download some episodes and learn from other woman who have improved their health with a Ketogenic lifestyle.

I need to keep my head in the game, so listening to success stories is very good for my long term game.

PLUS! I can recommend certain episodes to my friends who suffer with some of the same disease states that Daisy's guests have overcome.

Let me know if you like this podcast, too. Fabulous.

I'll be updating my Paleo/LCHF/Keto resources with the Keto Woman included.

Here's to staying well and continual learning.

Saturday, December 2, 2017

Leveled out, for now- two types of weight regain for me Nov 2017

Okay, Nov 2017. Another chapter of my Art and Science of Weight Maintenance. In the books.

 My plan was to just get level. I did but not before having a secondary cause of weight regain near goal. It happens. Life happens.

Long story short, I got to my goal of getting level. But there were two different flavors or causes of  my weight regain.

Why did I gain? 
Cause 1: The one in RED seemed more hormonal, due to meal timing, maybe increase in calories in (yes, I if i over eat, I will gain). Fewer longer fasting days.

Cause 2:  The second one in YELLOW corresponds to travel, eat outs, exposure to grains (probably corn) and multiple small spider bites. Short term, yet high inflammatory. I had such bad knee pain going up stairs that I had to hobble. It hurt, a lot.

I have not had the chance to look at what both scenarios look like until late this week. Very interesting. Once I know the process, I can troubleshoot more effectively. Throw in 2 root causes and it is a lot more work.

IMO: It really pays to touch base with your own causes of weight regain (if you can ID them) and get familiar with effective stability tools. Once I boil the whole process down to the right tools, then reversing weight gain at or near goal seems easier for me. Easier than trying to reverse 10-20 + pounds. I found much harder to reverse higher numbers.

Identifying weight regain when part of it is hormonal is tricky, but I can use tools, use data, trend lines and take additional steps. It could be easier, but it also could be harder, too.




Why I address it ASAP:
Once I start trending past my best weight, the gain can become fast and furious. It's not my fault

Why? Weight gain is common. Obesity is hardcoded in my FTO genes. Obesity and Type 2 diabetes. High risk. I was previously obese or yo-yo dieting 40 years. Add in an extra ghrelin gene and "off signals" for eating that are faulty. Weight regain and Food Addiction are BEASTS. Chronic, life long disease.

I deserve the best treatment I can give myself. It's not like the government or most workplace wellness programs pushing high carb grains are going to help me. I need to seek my own solutions.

I am not a bad person, glutton, weak willed, needing to moderate my binge food, unwilling, or any other unsavory name thrown at the regainers. 

Why? multiple root causes of obesity probably have created 2 different kinds of weight gain for me.

I knew this, but to see them within 5 weeks or so, really brought home the art and science of weight maintenance. I have to apply many tools to keep a fast and furious weight regain from happening

Tools last month were:- AKA what is working

1. Time Restricted Eating windows (IF) more frequently. More frequent 17:7 fasts daily, with 11:13 and 12:12 thrown in there. ( helps me lose weight right at goal weight, which is very hard for me)
Hours spent fasting

Bimodal fasting for me! Start times


























2. LCHF food template, fasting keeps me in a low level Ketosis. ( I can burn my own body fat & it's nutritious and delicious. )

3. My Fitness Pal and Fitbit  (I can keep track of total intake and activity)

In one of my groups, there is a motto:  Keep Calm and Keto ON  (KCKO). Yep!!!

In the past what didn't work

1. Eating all the time. Breakfast, snack, Lunch, snack, Dinner, BINGE EAT while watching Biggest LOSER. Um, I gained weight during this time.

2. Moderate eating with a Calories in Calories out approach only. Thinking I could be lean by eating my binge foods. No that Lean Cuisine Pizza was not lean (high carb) and certainly was not cuisine.

3. Not tracking total intake, including macros and fooling myself on activity. NO, no that weight gain was never muscle.

Onward. Keep Calm and Weight Maintenance On!  (KCWMO)

The big picture looks pretty good. Glad I did the work last month. This is the longest I've been this stable. My whole 51 years of life. Let's see what the next meal brings.....

2017 , 5th year of weight maintenance



Wednesday, November 22, 2017

I am my own advocate! The Obesity Code Podcast Nov 2017

The Obesity Code Podcast Thanksgiving 2017


I love the Obesity Code Podcast. Be sure to check out Megan in the Thanksgiving 2017 episode at 15:00 talking about being in recovery.

" I am my own advocate"

Indeed! 

You are not alone: Here's to Holiday food sobriety. Please know I'm enjoying great food, that is ON TEMPLATE.  I'm adding some coconut milk to my coffee, breaking out the good Theo Chocolate, buying expensive sparkling water.

Most importantly, being food sober means I can enjoy family, friends, the beach, time at home with my kid, the cats and in my garden. When I was soothing with food, I really wasn't fully in my regular life.

No reason to go back to eating foods that take me away from my real life to numb out and binge eat.

I am my own advocate!!! 7th food sober Thanksgiving. 

Happy Thanksgiving (US) and here's to safe travels to my blogging friends world wide.
You can check out some of my food eats over on my IG stories: Karenspaleolife https://www.instagram.com/karenspaleolife/

Also, follow Keep It Up David Thanksgiving (rule 3 modified- I must eat only on template foods) Pledge
https://keepitupdavid.wordpress.com/2017/11/14/pledge2018/

Safe travles to all!

Saturday, November 18, 2017

Trend lines matter, 2-3 weeks for me to reverse the trend in weight maintenance

THIS

My goal was to just get a level line going. Just to hit a level, not even to lose. I started getting a flat line just before I started my Nov 4, 2017 Time Restricted Eating and monitoring total intake.

I also had a couple of super stressful weeks. My stress level is going to get worse. My weight gain doesn't have to go the wrong way.



 I started reversing a gain trend Nov 4, 2017. I used either an 11:12 eating to fasting window OR a 17:7 fasting window.  From the Vora Fasting App. (link) 


2 weeks of fasting stats Nov 2017




Fasting start times 17:7 OR Fasting 11:13 Nov 2017


 It takes me 2-3 weeks to see weight changes in long term maintenance, with IF and Time Restricted Eating windows while monitoring my food intake


 It takes me 2-3 weeks to see weight changes in long term maintenance, with IF and Time Restricted Eating windows while monitoring my food intake


It takes me 2-3 weeks to see weight changes in long term maintenance, with IF and Time Restricted Eating windows while monitoring my food intake.

That's just so I'll remember this key take away from 2017.
Yo! It's going to take awhile.
I've got all the high risk obesity genetics.

My obesity genetics don't have to come out to play anymore. I can keep them in remission. They came out to play for 40 years. I'm done with that. Done with obesity, morbid obesity. I'll still get binge urges, maybe even a lapse now and again. Food addiction is merely in remission. That's all I want. Remission.

I'll always be high risk for weight regain. I'll always stay 1 step ahead of binge eating, weight regain, and root cause thinking. Always. Because I promised myself that the next 40 years are MINE. 

And they are. And I've got 2-3 weeks, 2-3 months, 2-3 years, even 2-3 decades.

Next check in will be early December 2017. Can I get 2-3 weeks of sustainable weight trending?

I've got 2-3 weeks.

What's working now

1. Tracking on MFP, food, weight
2. Trend lines on Fitbit
3. Vora App for IF and time restricted eating windows.

What didn't work in the past

1. Not tracking weight or food intake
2. Not taking 2-3 week actions on weight trendlines
3. Eating constantly because WW told me to eat often to keep my metabolism going and to avoid sugar crashes. What baloney that was. DANG. Terrible advice. My own fault for following it for too many years.

Here's to your next 2-3 weeks. Thanksgiving does not have to be gain time, it can be level time.
I have 2-3 weeks, and more!





Saturday, November 11, 2017

5 years, 9 months in long term weight maintenance- keeping it LEVEL

May 2011 to November 2017 Weight Maintenance



May 2011 to November 2017 Weight Maintenance





















Starting weight 187.4 lbs
Goal Range 113-125  lbs 
2017 best Goal Weight Range 113 to 116
Current Weight  116.0  lbs
Keeping off    71.4 lbs

Time in maintenance 5 years, 9 months

Age 51
Menopause 4+years
Height 5'1"
BMI 21.3
BMI ave this month 21.9
BMI ave last month 21.6
Glucose (fasting & 2hr post this month range 75 to 106 mg/dL)
Ketone blood= 0.2 to 0.6 mmol/L

Food Template:  Paleo, LCHF,  Keto-( due to fasting ), 
Total Carb ave = 42 grams per day
Net Carb ave = 28 grams per day

Abstain from all grains, most sugars*, dairy. Nut free, artificial sweetener free **
* 85% chocolate or 1-2 squares of 70% chocolate, maybe 4 squares on the weekends, Okay. LOL!
** Tiny bit of stevia in my Natural Calm, magnesium supplement

12:12.  I'm alternating short TRE with the 12:12, most days
Food Timing or Time Restricted Eating Window  (TRE) or Intermittent Fasting (IF) 17:7 or 18:6 (1X per week)

17: 7 example:
17 hours fasting (water only)
7 hours eating, 3 meals
Eat 6am Stop eating at 1 pm

Or 18:6, I change it up a bit

12:12 Example
12 hrs fasting (water only)
12 hours eating, 3 meals, one small meal (no protein)
Eat 6am, Stop eating at 6pm

Auto-Immune Hashimoto's Disease 1997, 100 ug Synthroid daily
Food Addict in Recovery: 6+ years
High Risk, but never diagnosed Type 2 diabetes

Walking 9464  ave steps per day, October

Weight lifting : 1X per week, 

Sprints  4 days per week stair sprints 

Stair Ave/day for the month 14 stairs (Apple Health Kit)

Flexibility and stretching: 2-3X per week at home or gym- sit to stand to sit. 

Meditation  I stopped this month! Taking a break

San Clemente, CA Oct 2017


What's working: 
1. Okay, short! I had some sleep issues in Oct 2017. I traced it back to a certain meditation app, possibly, or just stress, so I'm going to switch meditation apps and get back on it in Nov 2017. I am sleeping better this month.  November 2017 half stress, one quarter relax, one quarter bust a cleaning mode this year. 

2. Funny, I went from my lowest adult weight to slightly over my best 113-116 lb range in one month. Ha! Best not to celebrate too much about any one month's data. I've added more 17:7 fasting days and I'm getting slightly higher protein. I'm still LCHF. And, I've leveled out a bit. 

3 Trend lines: LEVELED! A few more weeks and I may or may not see a shift down. Time and my food choices will tell. I'm also monitoring my total intake of food. Totals still matter. I get the feeling that I may be seeing things 2-3 weeks down the road from whatever hormonal responses that make up weight are at play. Who knows. 

Intermittent fasting via Time restricted eating windows, food tracking, daily weighing. All excellent tools in my weight maintenance practice. 

What didn't work in the past

1. Using food to soothe my feelings and not sleeping well
2. Only getting on the scale 4X per year, maybe more maybe less. 
3. Not measuring meant no trend lines for guidance. Taking action quick enough. Missing that key habit.







Long term weight maintenance 2011-2017


Sunday, November 5, 2017

Trend lines matter, so does total intake, narrow window scoop Nov 2017

Okay, want to follow along with a trend leveling out and possibly reversal?

It's all about my narrow window. I can easily go above my calorie window
and dietary fat window. Easily. Come along with me for a few weeks.

Most stressful work  month this year. Yeah! No excuses.
Actions now = results no matter what. That's life, YO!

I spy with my little eyes an upward trend.
It's at the top of my best weight maintenance range 113-116
All I need are 4-5 points under or at my trending average for a flat line
That's why weighing in weekly is not enough for me. I need to adjust at the 4-5 day mark.

Nov 2017 Weight Maintenance

September- Nov 2017 Weight Maintenance























Is this trending okay?... yes!!! It's data. I recorded it, but now I need to act.

Do I need to be mindful of and take some small actions... YES!!!
This is how I stay in long term weight maintenance.
Small changes, because my Weight Maintenance is built on my narrow ranges.
I live within the narrow, but actionable window.

1. Total intake calories? 
(100-150 calories higher can = upward trend. So can eating 100-150 lower!)
So says my Fitbit

I don't get normal hungry and full signals, so I use My Fitness Pal and FitBit to track.

2. Macros, fat vs protein? 
Getting my fat grams close to equaling my protein grams (64% fat, 22% protein, 12% carbs)
I remain LCHF/Paleo/Low levels of Keto, but shifting slightly by moving my protein higher is
always a WIN for me. Better hungry full signals, too.  LC and my body provides the HF!

I can shift my protein higher, presumably access my body fat to burn. Check out the KetoGains group

https://ketogains.com/2016/09/ketogains-fat-loss-chart/



3. Time Restricted eating? 17:7 works well, but so does 12:12 or 13:11

1,2,3 Yes!!!

Goal: Turn Oct 2017 upward trend into a flat line

Long term goal, downward trend with new flat line1-2 pounds lower

Going above my calorie and dietary fat window!