Thursday, May 11, 2017

Weight Maintenance Update 5 Years, 3 months staying steady, inside "my best for me "ranges

May 2011 to May 2017

May 2011 to May 2017























Starting weight 187.4 lbs
Goal Range 113-125  lbs
Current Weight 116.0 lbs
Keeping off    71.4   lbs

Time in maintenance 5 years, 3 months

Age 51
Menopause 3+years
Height 5'1"
BMI 21.9
BMI ave this month 21.8
BMI ave last month 21.7
Glucose (fasting & 2hr post this month range 71- 93 mg/dL)



Food Template:  Paleo, LCHF, Keto (some days), 
Abstain from all grains, most sugars*, dairy. Nut free, artificial sweetener free **
* 85% chocolate 1X per day
** Tiny bit of stevia in my Natural Calm

Food Timing or Time Restricted Eating Window or Intermittent Fasting 17:7 or 18:6

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

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

Walking 12,000-13,000 steps per day

Weight lifting : 2X per week

Sprints on the rowing machine 1 days per week OR stair sprints 

Stair Ave/day for the month 18 stairs (Apple Health Kit)

What's working for me May 2017

1. More LCHF than Keto lately. Digging more vegetables on my midday meal. Works. Total carbs not much more than 50 grams/day, all from veggies and some 85% chocolate. 

2. N=1 experiment on some health parameters. May lead to more testing. Vague, I know.. not serious.

3. Celebrated 6 years of food sobriety. That's very special to me. I'm proud. I choose recovery over the disease. I'm very grateful for my choices. There's not much margin for error in the process. I've navigated well. I give myself a lot of credit. 

4. Really digging roasted chicken legs on salads. Yep! Check my Instagram feed for photos (Link)

5. I'm on the data watch for an upward trend the last 2 weeks, probably related to my n=1 self experiments, but I continue to use My Fitness Pal as a tool to help me navigate the weight maintenance space.  

I'm still in my "best for me" weight ranges, but I do take upward trends seriously and look at my overall total food intake, movement, sleep, and stress management. 

This month:
This month weight trend May 2017

Compared to April 2017 trend
Still feeling great. Not pulling an ostrich. Not freaking out either. 

What did not work in the past

1. Counting calories and points rather than carbs
2. Not experimenting with my health parameters to optimize and understand.
3. I ate to sooth myself, to celebrate, to get food high. Junk food was my life. 
4. I ate terrible tasting, dry chicken breasts, just nasty, with low fat chemical blitzed dressing. (YO, low points)
5. I did not hop on the scale so I missed the opportunity to make changes and improvements. 


May Gray 2017, good for flower photos


 Weight Graphs, because they are a great tool for me. And, I deserve the best tools possible.












6 comments:

  1. Congrats. Always love to read your data.

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    1. Thank you!!! The habits I've formed around what I need to do are pretty automatic. When I went to experiment, it was actually hard for me to switch up my habits. LOL. It's a good thing, I think....

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  2. That is a nice flower photo ...
    Seriously, well done, and as Vicky also said - it's always good to read your data.

    All the best Jan

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  3. Congrats, Karen. All of this is such great information. I don't have the graphs you do, but I weigh myself almost every day. I also don't do the strict tracking you do, but I know when I need to change thngs up and evaluate where I'm headed. And I'm currently doing that. I've been at a plateau for a while so I'm changing up some of my carbs.

    We all need to be our own n=1 experiments, and I continue to learn from you. Thanks for sharing!

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    Replies
    1. Thanks, Ali! glad you are using a good, painless, very inexpensive tools. Those are the best. It's easy to kid yourself about weight regain, especially with stretchy pants and carb creep is real. Onward and keep up the good work.

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