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| May 2011 to September 2017 |
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| May 2011 to September 2017 |
Starting weight 187.4 lbs
Goal Range 113-125 lbs
2017 best Goal Weight Range 113 to 116
Current Weight 112.6 lbs
Keeping off 74.8 lbs
Time in maintenance 5 years, 8 months
Age 51
Menopause 4+years
Height 5'1"
BMI 21.3
BMI ave this month 21.5
BMI ave last month 21.5
Glucose (fasting & 2hr post this month range 79 to 109 mg/dL)
Ketone blood= 0.2 to 0.8 mmol/L
Food Template: Paleo, LCHF, Keto-( due to fasting ),
Total Carb ave = 31 grams per day
Net Carb ave = 22 grams per day
Net Carb ave = 22 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
* 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:
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 11915 ave steps per day, August
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 1-2X per week, Headspace.
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Lowest adult weight, longest time in weight maintenance. Really, looking at the 2017 graphs, I've been more stable this year than any other year in long term weight maintenance.
WOW!!!!
Insurance blood draw, everything looks great- my total cholesterol and LDL are high (lean mass hyper responder for cholesterol), yet my HDL is a whopping 101, triglycerides are 68, hs-CRP is 0.6, HA1c is all time low 4.8
Cholesterol/ HDL ratio is 3.7
Triglyceride/HDL ratio is 0.67
Blood pressure 106/68
Resting Heart rate ave last month 56 bpm
Yep! Lean. Muscular, Energy is high, joint pain low. Sleep is pretty good. Mobility is excellent. $60 per month insurance discount 5/5 parameters.
What's working for me now
1. LCHF and Time Restricted eating for the win!
What didn't work in the past
1. Low fat and eating allllll the time.
There will be GRAPHS.
Good DATA = Good DECISIONS YO!
Wow! You must feel great, and you certainly look great! To keep the weight off and be the lowest weight of your adult life is no easy feat. Fantastic! You are proof that you don't need to spend hours at the gym to look fabulous and keep the weight off. You are an example of someone who is working smarter to keep your weight down. Kudos to you.
ReplyDeleteI know I asked this before, but I'll ask again. How long do you sprint? I think you said you do it at work, correct?
Really I'm very impressed. You are such a role model, Karen. I've had to curtail my exercise because of some health issues, and I've been able to manage my weight. I am going to try my hardest to continue to do so. Having challenging health problems does not make it easy to keep my head in the game, but I'm trying my hardest!
Thanks, Ali!!! My food template takes me 85% of the way there, then the rest is walking/gym/stairs.
DeleteI sprint on the stairs one song 3+ mins or 2 songs (6 mins). If I'm really feeling great, then I'll go 3 songs (9 mins).
Take care and here's to doing what you can with what health items you have to deal with. Addressing the Hashimoto's, lactose intolerance, childhood obesity, and binge eating made LCHF more challenging than say someone who can have dairy, nuts- although it's easy to overdo those, too. It's all a big challenge.
Take care!