Saturday, August 12, 2017

Five and a half years Long Term Weight Maintenance!!

May 2011 and Aug 2017 long term weight maintenance























May 2011 to Aug 2017 long term weight maintenance























Starting weight 187.4 lbs
Goal Range 113-125  lbs 
2017 best Goal Weight Range 113 to 116
Current Weight  115.4 lbs
Keeping off    72.0  lbs

Time in maintenance 5 years, 6 months

Age 51
Menopause 4+years
Height 5'1"
BMI 21.8
BMI ave this month 21.9
BMI ave last month 21.8
Glucose (fasting & 2hr post this month range 65-97 mg/dL)


Food Template:  Paleo, LCHF,  Keto (some days because I fast ), 
Total Carb ave = 38 grams per day
Net Carb ave = 25 grams per day
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, magnesium supplement

Food Timing or Time Restricted Eating Window or Intermittent Fasting 17:7 or 18:6
Last month and early August had travel days/weeks so I fasted less often

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

Walking 13,497 ave steps per day, June

Weight lifting : 1-2X per week, improved getting the gym in June

Sprints  4 days per week stair sprints 

Stair Ave/day for the month 12,654 stairs (Apple Health Kit)
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So many good things to say about this last month. Yes, higher on the scale a bit. I came in at 116 to 116.4 lbs several days. Not exactly what I want, but it's what I get. For  not sticking to my 17:7 intermittent fasting due to travel. IF is probably the root cause. No big deal.  In 1-2 weeks, I predict the scale will be back down again and trending lower. 

I do believe that there is a hormonal, bacterial, other woo components to staying in my best maintenance range. My health insurance provider and medical team certainly provide advice that would make and keep me obese and binge eating mightily. Glad I can think for myself.

Critical thinking. It's part of being an adult, IMO. 

If I show up to do the work and make adjustments from vacation to my regularly scheduled eating window.  It's great to test the window out a bit. I don't have much wiggle room for IF or for total intake in calories. My truth and I own it like a boss. 

Next up, Low Carb USA 2017 items. Lots of great people, learning, and hope that others will adopt a lower carb food plan to keep from getting sick from type 2 diabetes and reversible diseases of obesity. 

Because I would have been an in-mobile, in pain, diabetic, morbidly obese if I did not make the changes that I did back in 2011. Time's going to pass anyway. Daily action for the win!!!

 Weight GRAPHS and trending averages. These help guide me in my next month. IF 17:7 or 18:6 for the WIN!!!