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


  1. Helpful post as always, Karen. And good analysis of your weight going up. It's so important to catch gains, but I'm preaching to the choir. I've been experimenting with some intermittent fasting for a few months. I've got to be so careful this holiday season. I have had some ongoing challenges with my health and have not been able to exercise like I want for a good while now. I'm counting it a win that I haven't gained a ton of wieight--with the stress I'm feeling and with the lack if exercise. So for now I'm just watching my eating. I get great ideas for food from your Instagram stories! And as always, I love seeing your cats. They're too funny and cute!

    1. Thanks, Ali. I'm glad that you are using IF and your food template. Those two things will probably help you feel as good as you possibly can. Once I started abstaining (yay Gretchen Rubin!!!! LOL), then holidays became much easier for me. I can drink the apple cranberry or pomegranate tea. Or use a small amount of citrus on my salad with my brisket.
      Getting out of the cycle of people pleasing on the excess was key. We are a nation of acute, chronic illness, myself included. I'm merely in remission from T2D and obesity. Holding off on the next auto-immune disease. It's a lot of work, but delicious! I wish I had understood how good NSNG tasted.

      Thanks for stopping by the blog. I'll be on IG stories a lot more the next 6-9 months.

  2. Hi Karen - fantastic to see and read.
    Well done, I'm sure there are many readers that find your posts helpful and inspirational.

    My good wishes

    All the best Jan

    1. Thank you for stopping by, Jan! All my best to you and Eddie.

  3. Great job! I have teased out my best strategies as well and just stick to them. I also, don't talk about it to anyone as they won't do them and will just try to discourage me. Misery seems to love company...;)
    Lauren Romeo, MD

    1. Yes!!!! It's so good to be in a good place and to own it. Like a comfy pair of shoes or jeans... :) Thanks for stopping by the blog Dr. Romeo! :)

  4. Hello Karen. Thanks for sharing your experiences with IF. I was especially glad to see your comment about tracking weight. I thought I was being excessive but am glad to see my practice affirmed. I have found IF to be a simple and easy way to lose belly fat.

  5. Hi Nilaja. Yes, I have to shake my head "NO" when I see folks who need to measure this easy metric not using this tool in long term weight maintenance. I would never send my new teenage driver out on the road in her car and tape over the gas gauge and say "Oh, you'll feel when you need to stop for gas". LOL

    Keep using data to your advantage. Thanks for stopping by the blog.