My Weight Loss Journal
Pants – 60, 54, 50, 48, 46, 45, 43, – Waist
Sunday April 14, 2019 9:50 AM Weight 228.4
This does not worry me that I gained about 1/8 of a pound. I added garbanzo beans and flax seed to the sauce 1100 calories. Today I am projected to eat a little under 1000 calories. I expect to weigh 227.6 which will last until Tuesday. Wednesday will be the same as last Wednesday 3 Glucerna for the day, I AM GETTING CONCERNED ABOUT THE NUMBER OF CALORIES I AM CONSUMING. I am getting flak from my family and the Nutritionist thought 2 pounds a day was too much. I DO NOT SEE THAT, BUT IT IS STARTING TO BOTHER ME. My concerns are in the amount of Protein and Iron I am consuming. I feel that I am okay and I will be getting my lab test in two weeks. I have waited this long so I can wait more.
I am done with canning beans. Next week will be Marinara Sauce and Salsa. Then Veggie burgers and then I am done with batch cooking. I will little by little eat from the freezer and freeze new meals when I cook new items. I am also going to make a cheese sauce next week
Saturday April 13, 2019 9:56 AM Weight 227.6
At last I am in the 220’s gained 4 ozs no problem. Saturday morning and I finally got a chance to some of the things on my “To Do List” spent some time on the blog and learned a few more things. I am starting to get more comfortable. I will try to do some work on it today. Tomorrow a must and set up time to work on it next week. I am in no hurry to get it published (Maybe I will never get it published, no no with my ego)
What I am going to do is to have a main page I was making an entry for each day. I won’t be doing that. The only time I will have a separate page is when I want to outline something I feel should be set apart. Like, making Vegetable Broth, WFPBD getting started, Canning, Freezing meals etc.
Okay for that. I have been making a lot of entries into my jopurnal in my mind when I wake up at a half hour before I get up usually around 5:30, however they do not get into the journal and I have a lot to discuss. The number one thing that has been on my mind is the five WFPBD and Forks over Knives Groups. I get mixed emotions, one one hand I feel that people do not do their homework on WFPBD and ask question that tells you they are not researching it. This is okay I guess because most of the group members are very patient. I am starting to comment on post, if I feel that I can help and I make sure my ego does not get in the way. I also like to share what I am doing. I will be doing more posting on that, most of all I enjoy the pertinent information that I get from the post as well as the recipes. The recipes are really good and I have copied a lot. The two newsletter from “Forks over Knives” and “How not to die” are great and totally different. FOK is good for recipes and HNTD is great for learning about everything that has to do with health, great videos.
Again today I am feeling great. I am in the 220’s and I can start relating to whenI weigh that amount in my life, I enjoy the feelings. I am looking forward to getting back to my writing and my studying of Lucid Dreaming.
I have not discussed my “Food Program”. Here it is (This will be another stand alone post to the blog)
Pressure canned food items (Beans & Sauces) items to be the foundation of meals
Have prepared meals in the freezer
The reason for the canned Beans & Sauces u=is they are the foundations for most of the meals.
The third part of the meal program is making fresh meals that I can eat in two days and if I see I will have more that that I will freeze the meal in the container
This is the current equipment I use 1. Instant Pot, Nunja Mixer and my steam canning pot. What I would like to have is a Ninja Air Fryer when I am ready to use it. What it will do is create more items I can prepare.
I might as well address this now. There has been an opinion with everyone but me (Family and Nutritionalis) that I am on a crash diet and I am not getting enough calories a day.
One page 12 below This should be my calorie maintenance. I am currently eating around 1,000 calories and everyone say I am crash dieting. I do not believe so. Here is what I eat on an average day
Since I started WFPBD
I guess it is time to get someone else opinion. You can see what I looked (Above) a few years ago. I have been trying dieting for many years and I found something that worked. Again I started this current diet at 285 pounds. I had been averaging around 300 pouinds for the last 5 years. I started the first diet October of last year
This is what I would eat
Note: I exercise every day. I do very little now.
Started the WFPBD January 14th and knew I had found the right diet and food choices
I AM AT A CROSSROADS: DO I CONTINUE THE WAY I AM GOING OR INCREASE MY CALORIES AND LOSE ABOUT A POUND TO A POUND AND ONE HALF.
AT THIS POINT I CHOOSE TO STAY THE WAY I AM GOING UNTIL I AM READY TO CHANGE, PROABLY WHEN I FEEL GOOD ENOUGH TO SLOW DOWN. I AM CONCERNED THAT IT WILL TAKE ME A WHI;E TO GET ABOVE 3,000 CALORIES
Friday April 12, 2019 6:33 AM Weight 227.2
I did not expect to lose 1.4 pounds. In fact I expected to gain a pound and be at 229. This is a pleasant surprise this morning. Now I have to figure this out. My experience before in going on a fast or low calories day is that I would gain back the big weight loss and end up losing a pound after the next day. Yesterday I ate over 1200 calories between 1225 and 1250. (Previous day 660 calories)I did not have a green salad and instead of a Glucerna drink instead I had wheat toast and about an ounce or more of warmed up red lentil beans. I am going to eat the same meal except I will have the breakfast health drink with flaxseed. I am going to increase my flaxseed to 2 tablespoons a day. Today I will add it to my BD and the marinara sauce I am having for lunch
As you can see I have been dieting a long time the morbid obese picture of me was in 205. I am not going into a lot of detail about that. It is all in my “Weight Loss Journal” which I am in the process of putting it into a blog.The pictures you see
I had been on a diet plan since
THURSDAY April 11, 2019 6:47 AM Weight 228.6
Well that was a little more than I anticipated. It will be interesting how much I gain back. I do know I will stay in the 220’s. As I said before this was important to me because it represents a time before I got married, when I was in the military. When I joined the Air Force I weighed 140 pounds and was discharges 6 years 8 months later at 235 pounds. It also give me the confidence that I will make it to 175 pounds or the weight I decide to stay at. Could be 185. 175 or even 165. The next six months will tell the story. Today is a busy day I am making 6 Oatmeal in the Jars for breakfast. I have my breakfast menu down pat. 2 days of Avocado on toast. 2 days with smoothies and three days of oatmeal in a jar.
Wednesday April 10, 2019 8:05 AM Weight 230.2
Boy did I wake up disappointed I knew that I would weigh 229 this morning the previous night I weigh 235 before I went to bed and weighed 230.2. Last night I weigh 234 and weighed the same. Who is in charge here It is not me. I am going back and read weight plateau.(Page 24) I realize what happens. It has been 6 days on 230.2 and I am impatient I want to get into the 220’s so today all I am going to eat is (3) Glucerna’s Breakfast, Lunch and Dinner. Fuck it.
Tuesday April 9, 2019 1:11 PM Weight 230.2
Not too bad. Tomorrow I will be in the 220’s I am tired of this bullshit. I need to get there. Today I will be eating around 850 calories or less I will do that for 2 days or more. Today there is a positive note. I can see myself losing weight I had not been able to see it until now. This is just when I started the WFPBD on January 14th 2019 I weighed 256 pounds today I weigh 230.2 26.4 Pounds lost. TOMORROW I WILL WEIGH IN THE 220’s. I will explain why this is so important to me. See ya
Monday April 8, 2019 7:28 AM Weight 230.8
Skipped Sunday. Same weight getting used to this pattern, however tomorrow if I weigh the same I am going on the 660 Calories for 2 days (3 Glucerna). Get my 2 pound loss and go back to my 1000-1100 calories. I am going to post to the Blog today and I am going to make VEGETABLE STOCK.
Saturday April 6, 2019 7:37 AM Weight 230.8
Yesterday I was writing about discovering how my weight loss program works for me. I had projected around 1100 calories and felt that I would weigh 231.8 this morning. I screwed up and was busy and had a Glucerna for breakfast beans and a salad for lunch, an orange and 5 saltines for dinner 893 calories a lost 1.2 pounds instead of just .8 pound that I thought I would lose. I am looking forward to nine o’clock so I can eat breakfast Smoothie and a breakfast drink. I am going to increase the calories in my smoothie to 274 calories from 120. I am adding ¼ cups almonds. That makes my breakfast 411 Calories. So for the day I am projecting 1150 Calories. I might gain, but that won’t be bad as long as I can lose 2 pounds for the week. Today I am canning Red Lentils. I have done some reading and it is difficult to can red lentils they can become mushy. I have to try it. I am going to reduce my time to 75 instead of 115 minutes, actually for the beans I have done do far I have been canning them at 115 minutes, The next bean I am going to make is Kidney. I am going to cook them at 75 and see if they have a better consistency. Time to start. (I am cooking them at 11 minutes
Friday April 5, 2019 7:28 AM Weight 232
The scale almost went to 231.8. My calorie count for yesterday was around 1174.
Yesterday was a productive day Red Lentil Chili The Ingredients. Made fermented pickles I feel I made a lot of mistakes on this. I should have had a spice bag and I don’t believe I used the right cucumbers. (Time will tell)
I did not lose weight but I feel that I will lose tomorrow. I am watching my calories and want to be at 231.8 tomorrow. If I am them I am in a weight loss cycle. There is so much to learn and so much data coming in every day from me. When will I be able to get a handle on this? EVERY DAY I READ “POSTS” AND “COMMENTS FROM THE FOUR GROUPS
I find them enjoyable, helpful, educational, new recipes, etc. I feel that the people that post comments are for the most part very helpful especially the ones that can share the same problem. I have learned a lot for this. I do make comments from time too time, however it ties up ny “Notofications” I will deal with that I feel compelled to make a comments. THERE IS ONE THING. I try to stay away from giving my opinion because it can be very contervertsal and I do not want to get into a “Pissing contest” I respect everyones opinion, I will leave it at that. I try to make comment on my own experiences. I could spent the next couple of hours getting into the post and comments from the Facebook Groups. I will do it a little at a time. Here are some of my opinions
- I feel that too many people come to the groups with questions that they copuld get from reading the books and watch the FOK video, however this is human nature and I feel that the people that make commentsd on the posts are very patience and helpful
- The question I find the most is “How do I start” I am going to address this later on in my blog when I have time. I have to close for not. Tomorrow will be interesting to see if I lose weight. See ya
Thursday April 4, 2019 7:52 AM Weight 232
Lost two pounds this week. Last week at this time I was at zero pounds lost but did end up with losing .08 pounds. My calories for yesterday was around 1278, My projected calories will be close to the same. If I lose weight tomorrow I feel I might be on to something.
Wednesday April 3, 2019 7:15 AM Weight 232.6
Let’s hope we are back on track. I still cannot get a handle on the weight loss program I am on and how it works. I have all of the data but cannot put it into something I can figure out
AS OF TODAY I WILL BE POSTING MY JOURNAL INTO MY BLOG.
I still have a lot of work to do on my blog, however it is up and running. I it not ready for me to let people know. I have a lot of editing and have to put in the pictures (Pictures, charts and other icons.)
Yester I had my friend Martin Walker come for lunch He helped me with my blog. I do not know why but I am having a slow learning curve on it. In about a week I will have an on line training session with him. Today I am increasing (Projecting) my calories to 1142. See ya
February 10th, 2011 (Date of Article)
Today I weighed 233 I lost a pound from yesterday by eating 807 calories. I just got tired of waiting 8-10 days to lose .08 of a pound like last week. There is so much controversy about counting calories. I just researched thisCalculate the Calories You Need for Maximum Weight Loss Results
If you have ever thought about going on a diet, you probably know that to lose weight you have to burn more calories than you consume from your meals.
Calories are units of energy contained in the foods you eat. So you need to be able to answer the question, “How many calories do I need to consume every day, given my particular lifestyle and level of activity to BREAK EVEN?” (By break even I mean the number of calories you can consume daily, that will neither cause weight loss or weight gain).
In order to calculate this “break even” number of calories, you first have to determine your “BMR” (basal metabolic rate). In simple terms this is the number of calories you need to fuel basic body functions only. Imagine getting up and staying in bed and not walking or doing any other kind of work or exercise. The amount of calories required to do this is your BMR.
A simple formula allows both men and women to calculate their BMR.
For women:
Multiply your weight in pounds by 4.35 (write down that amount, and call it # 1).
Multiply your height in inches by 4.7 (write down that amount, and call it # 2).
Multiply your age in years by 4.7 (write down that amount, and call it # 3).
Add # 1 and # 2 together and to that amount add 655 (write that down and call it # 4).
Finally, subtract # 3 from # 4 (#4 minus #3) and THAT IS YOUR BMR in calories.
For men:
Multiply your weigh in pounds by 6.23 (write down that amount and call it # 1).
Multiply your height in inches by 12.7 (write down that amount and call it # 2).
Multiply your age in years by 6.8 (write down that amount and call it # 3).
Add # 1 and # 2 together and to that amount add 66 (write that down and call it # 4).
Subtract # 4 from # 3 (#3 minus #4) and that amount is your BMR in calories.
Remember your BMR is just the minimum amount of calories you need to keep your body functions running, it doesn’t’ reflect the additional calories you need to provide energy for walking around and doing physical tasks. So now that you know your BMR you can multiply it by the following factors that vary depending upon how active you are.
If you basically sit at a desk all day and don’t exercise on a consistent basis then multiply your BMR by 1.2
If you are slightly active (light exercise 1-3 days a week) multiply your BMR by 1.375
If you are moderately active (moderate sports 3-5 days a week) multiply your BMR by 1.55
If you are very active (hard exercise 5-7 days a week) multiply your BMR by 1.725
The result of multiplying your BMR times these factors gives you the amount of calories you can consume daily without losing or gaining weight. If you are extremely muscular, with little body fat, you can consume 15-20% MORE than you calculated to maintain your current weight. If you are over-weight by 30 lbs or more, you need to consume 15-20% LESS than you calculated to maintain your current weight.
Ok! Now you know how many calories you can consume daily to maintain your current weight, but many of you reading this article will want to be able to calculate how many LESS calories you will have to eat daily to lose weight.
Since a pound of fat contains about 3500 calories, to lose a pound of fat a week you have to create a caloric deficit of 3500 calories. Dividing 3500 by 7 = 500 calories.
So you have to take in 500 calories less than your calculated amount every day to lose one pound of fat each week. This may not sound like a lot but at the end of four months you will have lost 16 lbs of fat.
There are many online calorie tracking systems, one is offered by Google: GOOGLE CALORIE COUNTER: Track calories and manage meals quickly and easily.
If in addition to the reduction in daily calorie intake, you also introduced a daily 30 minute walk, you would lose 24 lbs. of fat in four months. That’s pretty darn good!
Excess weight places undue strain on your heart and joints and is known to increase the risk of cancer, arthritis, diabetes and even dementia.
I hope that I didn’t overwhelm you with math but made it easier for you to determine specifically what you need to do to get slimmer and healthier.
Curt Hendrix, M.S, C.C.N, C.N.S.
Without exercising I need 2570 calories to maintain my weight and not lose or gain.
If I exercising 1-3 days a week I need 3534 calories to maintain (THIS IS A LOT OF FOOD) based on what I am eating not. THIS IS GOOD IT GIVES ME SOMETHING TO LOOK FORWARD TO. I WILL HAVE TO EASE INTO IT WHEN I GET TO 199 POUNDS. I CAN SLOW DOWN TO 175.
I am going to put this calorie counting in my opinion unless I find out another way. For me it is counting calories
I did push the envelope yesterday with the 807 calories. My projection for today is around 856. Let see what happens.
Monday April 1, 2019 7:45 AM Weight 234
Nine days at the same weight and yesterday I ate less than 1000 calories. I cannot figure this out. I THINK IJUST HAV TO LET MY BODY TAKE CONTROL. EAT THE AMOUNT OF CALORIES I FEEL COMFORTABLE WITH (STILL KEEPING MY GOAL OF LOSING WEIGHT) There was some good news
The weight loss is puzzleing. I stilldo not understand it. I will just have to take one day at a time. I do not believe that me drinking Glucerna is hurting. This THURSDAY AND FRIDAY I AM A DOING TH6 660 CALORIE DIET FOR THE TWO DAYS. I finally realized why I do not comment on groups and I just made a comments that backs me up. YOU CANNOT GIVE YOU OPINION IT IIS TOO CONTROVERDIAL. STICK TO WHAT HAPPENS TO YOU.
See you tomorrow at 233.8 I HOPE
Sunday March 31, 2019 9:30 AM Weight 234.
Basically this this is the 8 day at the same weight, however yesterday I had 3 Glucerna with my meals which represented 58% of my calories. I feel like I am taking control and lowering my calories. I feel I am moving too slowly I want to average at least 2 pounds a week I will adjust my calories to do that. Tomorrow and Tueday I will be doing the 660 calories for two days. I have to try it. I know this is going against everybody that I know that is aware of my losing weight, however I do feel in control. Again let see what happens tomorrow.
I am getting so much information from the WFPBD and Forks Over Knoves and the Weight loss groups. It is like studying each day.
Saturday March 30, 2019 8:51 AM Weight 235.4
I weigh the same as the last 7 days. There is a pattern and I have to go a number of days before I will lose weight. IT IS LIKE MY BODY IS LETTING ME KNOW WHO IS IN CHARGE. I can deal with that. This week is a little different so far this week I have gained .6 pounds. I am going to eat less that 1000 calories today and Monday and Tuesday I am going on the 500 caorie day diet in my case 680 calories one Glucerna for each meal unless I can lose at least 1.5 pounds this week. We will see.
I am reading the comments from the groups
I have to address this even though my B12 was good in my lab results
This is an awesome story
I get a lot of good information from these groups. TODAY ADD BEANS TO YOUR OATMEAL. I will have to try it.
Friday March 29, 2019 10:38 AM Weight 235.4
Interesting morning, basically no weight loss, however I did read an interesting comment on one of the groups. What it said was the WFPBD is not a weight loss diet if you want to lose weigh you have to count calories. I knew that but it finally came to light
Thursday March 28, 2019 10:30 AM Weight 234.6
I slept until 7:15. If I had awoke at 5:45 I would of weighed 235.4. This is where I will probably the weight I will stay at for a while”. My body is telling me who is the boss (Probably for my own good) Today I am eating
Over 1300 calories. Is healthyier than I have been eating, Let see what the scale says tomorrow.
Wednesday March 27th 2019 5:44 AM Weight 235.4
I gained .6 pounds from yesterday. I am not too concerned. I go up at 4:45. If I had gotten up an hour later I would of probably weighed the same. I did add a bowl (cup) of lentil beans to my lunch. Man I have have never eaten lentils and I love them. I am going to concentrate on “Calorie Density” (see Saturday March 23rd). I feel good today.
I have lost 50.3 pounds since October 1st 2018 and 60.3 pounds since January 1st 2018. I am going to make a change in my food preferences (Diet) I will be eating more fruit and lentils and I am going to start canning next week. Today I see my psychiatrist, visit John at Mill Creek Redlands and Jimmy at Mill Creek Cattle Company. It is like a “Show and Tell”. I will be going to Walmart and get a smaller size underwear and Smart & Final for canned tomatoes and lentils then to Aldis then get water and. I may go to Von’s to get fruit. It is terrible at Stater Bros. I am going to Facebook and see if I can answer any comments
I answered your question in my weight loss journal. I will share it with you. I tell people I shpulf have a degree in “Weight Loss” because of the number of years I have been on different ones. I will be eighty years old nest month and I finally the one. I don’t like to call it a diet I like different lifestyle. Back to your question. Approximately five years I weighed 395 pounds. I lost 150 pounds in a year and half on diets that should of killed me. I had to get down to 250 pounds to get mey hips and knees replaced. After the operations (Over a couple of years) I stayed at 300 pounds I did not gain back the hundred pounds I lost, but was still morbid obese. January of 2019 I weighed 295 pounds and I said I would not go over 300 and I didn’t. September of 2018 I went to my nutritionalist (VA) and I told her after my knees surgeries(I had bothe knee replacements done at once) I lost my sense of taste and smell. After many test and doctor visits it was decided that it was from the Anesthesia. If the doctors knew what shape I was in from a total juice diet they would not of operated on me.. The nutritionalist suggested a diet of using a nutrition drink “Glucerna” with breakfast and dinner with a hard boiled egg and wheat toast and butter and for lunch a Sandwigh . I averaged between 12 and 1300 calories. From October 1st 2018 till weel of January 7 I lost about 30 pounds averaging around 1.94 pounds a week. Everything ws going goon until that week I saw the Foorks over Knoves videoon You tube and I changed immediatels. I had my son come over and we cleaned out my house with foods I wopuld not be eating and I started the WFPBD. I have been on it for 10 weeks and have lost 21,8 pounds with an average of 2.18 pouinds. After 5 weeks I go off my diebetic meds that I had been taking for 20 years. Two weeks later I got off my Cholereras;, depreswsion and blood pressure meds. All this is being done under the supervision of my nutritionalist and doctor. I also did no need my CPAC (Sleep Apenea) which I wore for 20 years. Let me clearfy something. I would never make a comment that the WFPBD does this. I can only say what has happened to me. I have theory based on all of the comments from 3-4 groups that I have joined and I watch the comments. I feel the the WFPBD, but each person had to design it for their bodies. I read that people have been on it for months and even a year and have not lost weight. If hard for me to believe it, but I do believe these people.
Tuesday March 26, 2019 7:54 AM Weight 234.6
Good Morning, Last week I lost 1.6 pounds and it came right at the end of the week. I had weighed 236.4 for 10 days. This week I am starting at 234.8 and this morning I weighed 234.8 It is a .2 pound loss and I will take it. Yesterday I had a Black Bean burger, I enjoyed it immensely. I am looking to make more. It will make it a lentil burger. I read about lentils yesterday. A person posted a remark about them on a video she saw on You Tube. I watched it and a few other ones and I am hooked on lentils. I will have them for lunch today with my salad and burrito.
I came across an article on the internet on a 500 calorie diet, however you can only do it for two consecutive days. I am only going to try it once. THIS THURSDAY AND FRIDAY – Unless I am still losing weight, you see I have projected my weight to be 229 by April 1st 2019 that is in 6 days. I will know by Thursday morning. It is a milestone and I want to get there. I also am curious about the 500 calorie a day diet. I ONLY INTEND ON TRYING IT ONCE. It will be 680 calories 3 Glucerna’s a day.
I will also be adding my plates and what I am doing for batch cooking and different menu items.
What is a 500-calorie diet?
The 500-calorie diet is a type of very-low-calorie diet (VLCD).
People on the 500-calorie diet aim to eat only 500 calories a day, which is about a quarter of the daily recommended intake for adults. The upper limit on the diet is 800 calories per day.
Diets such as the 500-calorie diet are called very-low-calorie diets (VLCD). Although doctors have prescribed VLCDs for many years to treat some conditions, eating so little does come with risks.
Doctors may recommend the 500-calorie diet to help people with obesity who cannot have bariatric surgery.
VLCDs are also useful before bariatric and laparoscopic surgery. Losing fat can reduce operative time, blood loss, and the risk of complications.
Twelve things to consider
There are many things that a person should consider before following a 500-calorie diet without a doctor’s supervision. These include the following:
1. Chance of nutritional deficiencies
Eating 500–800 calories a day may put people at risk of deficiencies. Specific groups of people may be at higher risk. Older adults, in particular, may be at risk as they are more like to have reduced nutrient absorption from the small intestine.
2. Possibility of gallstones
A person may have an increased risk of gallstones while on the 500-calorie diet.
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Gallstones form in the gallbladder. They can block the bile duct and cause abdominal pain.
The following factors increase a person’s risk of gallstones:
Previous studies found that VLCDs with a higher fat intake may help prevent the formation of gallstones.
Eating foods high in fiber and reducing consumption of refined carbohydrates and sugar can also help prevent gallstones.
3. Lack of healthful fats
Avocados are high in calories.
Of the three macronutrients, which are fat, protein, and carbohydrates, fat is the highest in calories.
Because fats contain many calories, it is difficult to eat enough of them while on a 500-calorie diet. Unsaturated fats, such as those in salmon and avocado, are highly beneficial to the body.
A low-fat diet also increases the risk of deficiencies of fat-soluble vitamins, such as vitamin E, and poor absorption of antioxidants.
4. Doctor supervision is necessary
A poor variety of foods and the risk of nutritional deficiencies can make a 500-calorie diet dangerous.
It is essential for people to get supervision from a doctor and a dietitian before embarking on this diet.
Can you eat just one meal a day?
5. Meal replacements are not a long-term solution
People sometimes use meal replacements for one or two of their daily meals while on a low-calorie diet. Although these can be useful, consuming them for a prolonged period can be detrimental to a person’s health.
Vitamins, minerals, macronutrients, and phytochemicals all have important interactions in the body when a person is eating whole foods. Artificial foods cannot replace these vital interactions.
6. It can be costly
Even though a person on the 500-calorie diet is eating less, the cost per pound of food is higher than on other diets.
The cost of meal replacement foods, such as Optifast, is often much more than the equivalent amount of whole foods.
Most programs also suggest weekly consultations with the supervising doctor.
7. Lifestyle changes vs. a quick fix
Anyone trying a VLCD should take care to implement other healthy weight loss strategies as well. These may include nutrition counseling and physical activity.
Being on a VLCD does not establish good health behaviors, as the diet is not sustainable over time. It is a much better idea to make small but lasting changes that are easier to maintain.
8. Consider the 5:2 or alternate day diet
Other diets provide opportunities to eat more vegetables, fruits, and healthful fats.
Other low-calorie diets include the 5:2 diet, time-restricted feeding, or alternate-day fasting (ADF). These diets provide opportunities for consuming higher quantities of vegetables, fruit, and whole grains, as well as healthful fats.
On the 5:2 diet, a person eats a regular amount of healthful calories on 5 days of the week, then limits their calorie intake to 500–600 calories for 2 non-consecutive days.
Time-restricted feeding extends the nighttime fast to between 12 and 16 hours. This means that a person can only eat during certain hours of the day. For example, they may fast during the night and only eat between 9 a.m. and 7 p.m.
When a person does ADF, they alternate their daily calorie intake, eating 500 calories one day and consuming a regular number of healthful calories the next.
A recent meta-analysis and systematic review found that people using ADF achieved slightly higher fat loss than those using VLCD. They also seemed to have a lower risk of muscle loss.
ADF or the 5:2 diet can help a person achieve the same weight loss or health benefits as using a 500-calorie diet, while also being much easier to follow.
9. Muscle loss
Losing weight very quickly could put a person at risk of losing muscle instead of fat.
A decrease in muscle mass can negatively impact a person’s metabolism. This is an undesirable effect as it reduces a person’s ability to burn calories and prevent injury.
Building lean muscle while eating a healthful diet is often a better approach to sustainable weight loss.
Monday March 25, 2019 8:00 AM Weight 234.8
I decided not to make an entry. My weight was 235.8 and I wanted to make sure I was off the plateau. I feel that I am off it for a while as you can see by my weight. I AM LOOKING FORWARD TO MY NEXT BIG WEIGHT NUMBER 229. I call them – MILESTONES-I have had a nuber of them: reaching 250, 235, next is 229, 199 and finally 185. Getting under 400, and 300 reaching 250. I have also added a few more meals and I am pre prepating meals
Saturday March 23rd 6:40 AM Weight 237
If I would of stayed in bed another houe I would of weighed 236.4 It that is worth anything. I am going to read “Reaching a plateau” It did help. I am going to try to stay at 1200 calories. I am going to weigh on Monday and not weigh until next Saturday morning. I CAN DO THIS. I am accepting that I have reached a plateau and will try to increase my exercising. 15 minutes on the treadmill and 15 minutes streaching and other excerising. Increase from 15 to 20 on each excerise. That will be the start.
I am going to start something new I have four groups that I have joined and look at them everyday.
I turned off “Notifications” because I was getting too many. I have decided to copy some of the questions and make my comments on my WLJ (Weight Loss Journal) I had an interesting experience whe I made a comment on a persons husband the daydreamed all of the time and she needed help. I suggested Mindfulness and was embarrassed the it was taken seriously by a lot of people that had the problem and found out it had any medical answered. To make a long story short I felt that I did not understand the situarion and was only looking at it from my propective. I then decided to not comment. I feel that these people are very serious abvout their questions and need help, Not telling them top practice mindfulness and I was not qualified to tell them anything, however on my WLJ I can make comments based on my experiences.
I am going to add recipes videos and pics that I find interesting.
Calorie Density
FOK –
Friday March 22, 2019 7:26 AM Weight 236.4
This is the th day at the same weight 236.4. I guess you could call this the Plateau. I have tied set a new record . I am trying to keep it status quo
Thursday March 21, 2019 7:20 AM Weight 236.4
Okay have accepted the fact that I have reached a plateau. I am concerned that I am retaining too much water. Last night I had 4 glassed of water (16 Fl. Ounces and slept through the night where as I would normally be up at least 2-3 three times to pee. I am an impatient person as you may of well figured out. So I need to let a few more days go by. I did go back to what I weighed starting this week.
Today I will be eating my first bean burger. With a whole wheat bun, lettuce tomato and pickle and my balsamic no oil mustard dressing. With black beans and rice and 3 brussels sprouts. Tomorrow will have the calorie count. TODAY I AM ALSO BATCH COOKING AND MAKING INDIVIDUAL MEALS AND BURRITOS
Wednesday March 20, 2019 6:00 AM Weight 237
You might think I am I am upset, but I am not. I woke up with a different attitude. I have accepted this by the Mayo Clinic
Getting past a weight-loss plateau
Just because your weight loss has stalled, don’t revert to bad habits. These tips can help you restart your weight-loss plan.
https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss-plateau/art-20044615
You’ve been working hard to follow a healthy, low-calorie diet and improve your exercise habits, and your reward has been watching your weight go down and feeling better. Now, however, for no reason you can identify, the scale has stopped budging. You’ve hit a weight-loss plateau.
Don’t get discouraged. It’s normal for weight loss to slow and even stall. By understanding what causes a weight-loss plateau, you can decide how to respond and avoid backsliding on your new healthy habits.
What is a weight-loss plateau?
Being stuck at a weight-loss plateau eventually happens to everyone who tries to lose weight. Even so, most people are surprised when it happens to them because they’re still eating carefully and exercising regularly. The frustrating reality is that even well-planned weight-loss efforts can stall.
What causes a weight-loss plateau?
During the first few weeks of losing weight, a rapid drop is normal. In part, this is because when you cut calories, the body gets needed energy initially by releasing its stores of glycogen, a type of carbohydrate found in the muscles and liver.
Glycogen is partly made of water, so when glycogen is burned for energy, it releases water, resulting in weight loss that’s mostly water. This effect is temporary, however.
As you lose weight, you lose some muscle along with fat. Muscle helps keep the rate at which you burn calories (metabolism) up. So as you lose weight, your metabolism declines, causing you to burn fewer calories than you did at your heavier weight.
Your slower metabolism will slow your weight loss, even if you eat the same number of calories that helped you lose weight. When the calories you burn equal the calories you eat, you reach a plateau.
To lose more weight, you need to either increase your physical activity or decrease the calories you eat. Using the same approach that worked initially may maintain your weight loss, but it won’t lead to more weight loss.
How can you overcome a weight-loss plateau?
When you reach a plateau, you may have lost all of the weight you will on your current diet and exercise plan. Ask yourself if you’re satisfied with your current weight or if you want to lose more, in which case you’ll need to adjust your weight-loss program.
If you’re committed to losing more weight, try these tips for getting past the plateau:
- Look back at your food and activity records. Make sure you haven’t loosened the rules, letting yourself get by with larger portions or less exercise. Research suggests that off-and-on loosening of rules contributes to plateaus.
- Further cut your daily calories, provided this doesn’t put you below 1,200 calories. Fewer than 1,200 calories a day may not be enough to keep you from constant hunger, which increases your risk of overeating.
- Most people should exercise 30 minutes a day, nearly every day of the week. But people trying to lose weight should exercise more often than that or increase the intensity of exercise to burn more calories. Adding exercises such as weightlifting to increase your muscle mass will help you burn more calories.
- Think outside the gym. Increase your general physical activity throughout the day by walking more and using your car less, or try doing more yardwork or vigorous spring cleaning. Any physical activity will help you burn more calories.
Don’t let a weight-loss plateau lead to an avalanche
If your efforts to get past a weight-loss plateau aren’t working, talk with your doctor or a dietitian about other tactics to try. If you can’t further decrease the calories you eat or increase your physical activity, you may want to revisit your weight-loss goal. Appreciate the weight you’ve lost. Maybe the number you’re striving for is unrealistic for you.
Because you’ve already improved your diet and increased your exercise, you’ve already improved your health. If you’re overweight or obese, even modest weight loss improves chronic health conditions related to being overweight.
Whatever you do, don’t give up and revert to your old eating and exercise habits. That may cause you to regain the weight you’ve lost. Celebrate your success and continue your efforts to maintain your weight loss.
As I said yesterday there ae a lot of positive things happening. This morning my blood pressure was 133/70 I would like to see it lower and it will come down. (I was contemplating going back on my Blood Pressure Meds because of the dietetic) but I will not have to. Blood Sugar 88 good. and this what I ate for lunch This was 562 Calories
Breakfast – 395 calories Lunch 505 Calories Dinner Glucerma 220 TOTAL 1120
I thought I would gain, however I really did not If I had stayed in ben for another hour I would of weighed the same as yesterday. So what does this all mean. I have leveled off. I will stay between 11 and 12 hundred calories, exercise every day and watch less television and start reading. For lunch today I will be eating at a Vegan Restaurant I will be eating the Enchiladas – Served with brown rice, fresh salad and avocado slices. Should be about the same calories as my lunch yesterday except my breakfast will be 534 Calories –
This needs to be addressed because a lot of people reading this had or are having the same experiences and that is going to the bathroom. There are other problems less embarrassing like breaking chairs at you friend’s house. Cannot go places because of stairs, embarrassing when you are in a restaurant and hostess brings you to a booth and you try to sit in it and you can’t, asking for an extension belt in an airplane. Popping a button on you shirt when you sit down. Drop something in public and cannot bend over to pick it up. Spilling food on you shirt while eating. Cannot get into your or a friend’s car. And many more. In my opinion the biggest problem or embarrassment is going to the bathroom I am not going into this because we all (Those who have been morbid obese)
I will do this again later
For not I am going to share the fact that I can sit on my toilet and be able to do what I have to do with a little more ease.
I am going to move on and discuss
Vegetables – 4 or more servings a day.- Serving size: 1 cup raw vegetables • 1/2 cup cooked vegetables
Whole Grains & Plant Starches – 5 or more servings a day.- Serving size: 1/2 cup rice or other grain • 1 ounce dry cereal • 1 slice bread
Fruit – 3 or more servings a day. – Serving size: 1 medium piece of fruit • 1/2 cup cooked fruit • 4 ounces juice
Legumes, which is another name for beans, peas, and lentils – Serving size: 1/2 cup cooked beans • 4 ounces tofu • 8 ounces soy milk
Nuts and Seeds- Serving Size: 1/2 cup of raw nuts and/or seeds
I am starting on my tenth week. I have discussed this before, however as each week progresses you learn and experience more. Even though out of the 10 week I was in the hospital for one week (No food – Just an IV with nutrients and water which I believe has sugar) and the next week on a clear, full liquid diet and a soft where I only ate three eggs. I feel rightly so I have been on it for the 10 weeks
Here is where I stand now from what I have learned and what my theories and thoughts. Before I get into this I have positive feeling about all of the groups and feel that people asking the questions are real and that the people who comment for the most part are sincere except for the ones that sometimes have no patience and I can relate to this. Sometimes I feel and want to comment ready the books and do your homework, but that is not the way life works.
Another think that I enjoy is the Recipes and the success stories. I commented for a while but lost the enjoyment. It got depressing especially with some of the stories of people that seem lost and I guess that is what these groups are for.
- . I believe that it is the only way to eat, however I feel that each person has to take out of it and use what works for them. (Staying in the WFPBD) Let me explain I am saying this because of three months of following WFPBD, Fork over Knives and weight loss support groups and this is what I have learned that in my opinion that these types of people that ask questions.
I am going to leave this for now I have run out of steam and need to work on other things. Again I woke up today in a positive mood and will keep it going. See ya
Tuesday March 19, 2019 7:15 AM Weight 236.4
Six days in a row still at 236.4. I need to get off of this and move on. I need to make make my weight secondary and concentrate on eating a healthy and balanced diet. Some good news my blood pressure is staying under 140. It is not where I want to be, however I was thinking of getting back on my blood pressure medicine because it has a diuretic (Water Pill) I am not sure it that is why I am staying at one weight so long. O do not know the answer. There is a battle going on yesterday I ate 774 calories and the day before 950 and still my weight did not budge. I know the story of out body going to a starvation mode.” Starvation mode implies that your body reduces calories out in an attempt to restore energy balance and stop you from losing any more weight, even in the face of continued calorie restriction. … It involves a reduction in the amount of calories your body burns, which can slow down weight loss. “Is “Starvation Mode” Real or Imaginary? A Critical Look
Weight loss is generally seen as a positive thing.
It can bring improved health, better looks and all sorts of benefits, both physical and mental.
However, your brain doesn’t necessarily see it that way.
Your brain is more worried about keeping you from starving, making sure that you (and your genes) survive.
When you lose a lot of weight, the body starts trying to conserve energy by reducing the amount of calories you burn (1).
It also makes you feel hungrier, lazier and increases your cravings for food.
This can cause you to stop losing weight, and may make you feel so miserable that you abandon your weight loss efforts and gain the weight back.
This phenomenon is often called “starvation mode,” but is really just the brain’s natural mechanism to protect you from starvation.
Fortunately, there are a number of things you can do to help prevent this from happening, so that you can continue to lose weight without torturing yourself.
But before we get to that, let me explain what starvation mode is, and how it works.
What Does “Starvation Mode” Imply?
What people generally refer to as “starvation mode” (and sometimes “metabolic damage”) is the body’s natural response to long-term calorie restriction.
It involves the body responding to reduced calorie intake by reducing calorie expenditure in an attempt to maintain energy balance and prevent starvation.
This is a natural physiological response, and isn’t really controversial. It is well accepted by scientists, and the technical term for it is “adaptive thermogenesis” (2).
I will use the term starvation mode in this article, although it really is a misnomer because true starvation is something that is almost completely irrelevant to most weight loss discussions.
Starvation mode was a useful physiological response back in the day, but does more harm than good in the modern food environment where obesity runs rampant.
Calories In, Calories Out
Obesity is a disorder of excess energy accumulation.
The body puts energy (calories) into its fat tissues, storing it for later use.
If more calories enter the fat tissue than leave it, we gain fat. If more calories leave the fat tissue than enter it, we lose fat. This is fact.
Pretty much all weight loss diets cause a reduction in calorie intake. Some by controlling calories directly (counting calories, weighing portions, etc.), others by reducing appetite so that people eat fewer calories automatically.
When this happens, calories leaving the fat tissue (calories out) become greater than the calories entering it (calories in). So we lose fat.
However, the body doesn’t see this in the same way as you do. In many cases, it sees this as the beginning of starvation.
So the body fights back, doing everything it can to make you stop losing.
The body and brain can respond by making you hungrier (so you eat more, increasing calories in), but what is most relevant to this discussion here is what happens to the amount of calories you burn (calories out).
Starvation mode implies that your body reduces calories out in an attempt to restore energy balance and stop you from losing any more weight, even in the face of continued calorie restriction.
This phenomenon is very real, but whether this response is so powerful that it can prevent you from losing weight, or even start gaining despite continued calorie restriction, is not as clear.
BOTTOM LINE: What people refer to as “starvation mode” is the body’s natural response to long-term calorie restriction. It involves a reduction in the amount of calories your body burns, which can slow down weight loss.
The Amount of Calories You Burn Can Change
The amount of calories you burn in a day can be roughly split into 4 parts.
- The amount of calories your body uses to maintain vital functions, such as breathing, heart rate and brain function.
- The calories burned while digesting a meal. Usually about 10% of calorie intake.
- Calories burned during physical activity, such as exercise.
- Calories burned fidgeting, changing posture, etc. This is usually subconscious.
All 4 of these can go down when you cut calories and lose weight.
It involves a reduction in movement (both conscious and subconscious), and a major change in the function of the nervous system and various hormones (2, 3).
The most important hormones are leptin, thyroid hormone and norepinephrine, all of which can go down with calorie restriction (4, 5).
BOTTOM LINE: There are several ways that the body burns calories. All of them can go down when you restrict calories for a long time.
What am I going to do about this? As of today I am going back to my normal calorie count. My projected calories for today is around 1100 and let things take their course.
I also think it is time to start paying more attention to the balanced diet and the “The chips fall as they may”
See ya
Monday March 18, 2019 2:15 PM Weight 236.4
Same weight 236.4 it has been five days and I have been down this road many times. You would think I would be used to it by now. The record is 10 days. Yesterday I ate approximately 911 calories give or take 10% either way. Today I have projected 967 calories or 740 if I do not have dinner. I am contemplating that even though I know it is not the problem. When I am in this position I know I am losing inched and it shows in my face. and my cloths, however I have not gotten used to these days of not losing weight. On the plus side I did lose 2.4 pounds last week. I just do not have a handle on how the whole weight loss thing works. I have to submit to my body and realize that I am not in control. Actually in some ways my body is protecting me and not letting me lose weight too fast. Thanks you body.
I know I am impatience. I want to get into the 220’s. Again I have to wait until tomorrow.
Sunday March 17, 2019 10 AM Weight 236.4
First, I am going to address my weight. I have been the same weight for 4 days. This is nothing new. I try not to get upset but I do. About the 4th day I settle down. I will go further into this later. One thing, this is an important number getting to 235 is a milestone for a couple of reasons. One is, it denoted a solid loss of 50 pounds from October 1st 2018 of 50 Pounds. My next milestone will be 229 about five pounds away which puts me in the 220’s This is important to me. My next milestone will be 225 which represents a solid 60 pound loss and then 215 (70 pound loss) 205 (80 pounds). Then finally 195 which represents 100 pound loss from January of 2018. After 195 I need to slow down and start thinking of my plan for maintaining my weight. I FEEL THAT I WILL WEIGH 235.8 TOMORROW AMD START THE WEEK WITH IT, HOWEVER I WILL NOT BE DISAPPOINTED IF I AM THE SAME I AM OVER THE TOUGH PART FOR THE WEEK.
My next topic is interesting. Yesterday for some reason I could and cannot access my Facebook Group https://www.facebook.com/groups/WFPBWeightLoss/
I did something and deleted myself out of it. This
I did and deleted myself from the group. I spent a lot of time trying to get back in and then I realized that this was “A blessing in disguise”. I was spending too much time and getting dawned into the comments in the groups. I was getting flustered on the questions being asked and the responses. Without going into this in depth I have decided to just read some of the group for things that help me especially the “Recipes” there is a lot to learn without getting involve. You see I want to lose weight and that is my only reason I am obsessive with weight loss. I thought about starting a group but it would take away from my Journal. Some Important comments I feel that I can answers I will put them in my journal which in the next few weeks I hope will be replaced by a blog.
An exciting thing is happening Pam (My ex-wife) wants to switch to WFPBD. She has a Fatty Liver and from what I have read (Comments from the groups) and the books I have read and the videos I have seen It can be reversed or to a point where it is no longer a threat to her. Today I will e-mail her some basic information. I do not want to overwhelm her. We will start with communication on line (Go to meeting) and when I feel that she has enough information I will invite her to spend a week with me for the final training (Recipes & Menus).
See you tomorrow.
Thursday March 14, 2019 Thursday 8:30 Weight 236.4
I weight myself at 4AM and I weighed 237.8. When I woke up at 7 AM I weighed 236.4. Interesting. Let see where we are at tomorrow morning.
Wednesday March 13, 2019 Wednesday 8:00 Weight 237
Today I had a reality check! I had an appointment at my VA Hospital in Loma Linda CA. It was a follow up. An intern came in and asked me how I was doing. I explained what has happened for the last 9 weeks. When I mentioned WFPBD I could see the blank look on his face. (If I would of said vegan) I might of gotten a response. I explained it to him and also told that this hospital is located in the healthiest city in the United States. Another blank look. My doctor came in and ask me the same question and I explained how I no longer after 20 years have to take my diabetic, blood pressure and Cholesterol meds. He looked interested and I explained to him if he get a chance to watch “Forks over Knives” on YouTube. He wrote it down and said his sons girlfriend is a vegan. I left it there. I have another appointment in 6 months and I should be at my weight goal of 175 pounds or close to it. The government is not having to supply me those meds again, imagine the cost savings and multiply that by thousands. Sometime I feel like people are thinking “Who are those people, what planet are they from”. After 20 years I do not have to wear my C-Pac. I had a second appointment with the Cardio department to check my pacemaker and I stated I wanted off my heart medicine. The nurse looked at me like I was crazy. I have an appointment in August with the Cardiologist and I will be off 2 more meds.
The has eye opening to say the least.
Tuesday March 12, 2019 Tuesday 8:00 Weight 237.8
So Far so Good
March 11, 2019 Monday 7:45 AM Weight 238.8
I am jumping for joy until I see what I weigh tomorrow morning.
This morning I weighed 238.8. I have not lost any weight in 12 days. I would lose a pound and gain it back. The good news is I did not gain. I am wondering what effect getting off of my blood pressure meds especially the diuretic (Hydrochlorothiazide) I have been these meds for 20 years. Last week I averaged 1200 calories. (See Report) this week unless I start losing weigh I will average 1100 calories ( I am still able to check off most of my “Daily Dozen”. That is where I am not. I still have an hour before I can eat breakfast. I am still on a 16 hour intermittent fast. I eat breakfast at 9AM. I do not get hungry. (I wonder why?. This morning it was a bummer until I decided to try on some clothes and that picked me up. I have not done this for a while. For the last two years I basically only had one black pair of dress pants and have been wearing the same shirts. Today I basically have a new wardrobe. Three pairs of dress pants, 1 pair of levis, three pairs of shorts and more shirts than I will ever wear. I am down to one pair of pants and one shirt that I cannot wear. I have kept them for more years that I care to count. They will fit when I get under 200 pounds. I will not be buying any clothes except underwear. They keep falling to my knees. So I guess thing are not as bad as it seems. There is one thing. I have not been exercising because I have been too tired. I am willing to accept this for now. When I get to 225 I will increase my calorie and start exercising. (My Call) no need for comments. Another thing is when I met with my nutritionist on March 5th she asked me if I was leveling off and I said no. I am wondering about that. I just looked it up on the internet. “During the first few weeks of losing weight, a rapid drop is normal. … So as you lose weight, your metabolism declines, causing you to burn fewer calories than you did at your heavier weight. Your slower metabolism will slow your weight loss, even if you eat the same number of calories that helped you lose weight. “What is a weight-loss plateau?
Being stuck at a weight-loss plateau eventually happens to everyone who tries to lose weight. Even so, most people are surprised when it happens to them because they’re still eating carefully and exercising regularly. The frustrating reality is that even well-planned weight-loss efforts can stall.
I am blaming it on my not taking the dietetic. So let’s see what happens tomorrow. See ya
March 9, 2019 Saturday 9:00 AM Weight 237.8
I have been putting off this post because I have only been on the WFPBD for 5 weeks not, however I have been on a calorie restricted diet since October 1, 2018. I did not feel qualified to talk about the WFPBD because I have only been on it for, as I said 5 weeks. However I have lost 60 pounds since August of last year and I have to share my journey. It has not all been a positive. I have gone even with the WFPBD 4 to five days without losing weight and at times it has been frustrating. This morning I lost 1 pound after 10 days. (I eat on the average of 1200 calories) and it is good for me. I get plenty of nutrition. My lab work shows that. I make a 7 day menu and project the amount of calories.
I weigh everyday day. This is controversial but it works for me. (The down side is what show up on the scale effects my feeling for half of the day. Fortunately for me I have averaged a 2.08 loss for each week since I started. My point is sometime I do not feel that I am in control and my body lets me know who is in charge. The upside is when I am not losing weight I check out some of my clothes and they are getting larger.
Again, my main goal here is to lose weight and I am obsessive with doing that. I have been as high as 400 pounds and I am not going there again. I know I am “Pushing the envelope” with the calorie restrictions, but I feel that it is worth is
I keep this picture in my wallet as a reminder.
I know I am going all over the page, how I want to make a point. Don’t give up. You will win over your body.
One last thing and it is my opinion. Even though you are on the “WFPBD” I feel that you need to find the combination of food that help you lose weight. I don’t feel the the WFPBD is a one fit for all. You need to follow it but find the menu items combinations that help you.
One last thing and this is controversial. I feel that if you are serious about losing weight then you have to count calories. I have heard people say “Eat until you are full” I don’t feel that way. For example my lunch today is 4 ounce of cooked wheat paste and a cup of my homemade marinara sauce. Broccoli Salad Bar ( I have one in my refrigerator to make my salad) and dressing. This is about 593 calories. I am full when I am done, however an extra ounce of pasta would be over a 100 calories. My breakfast was 277 calories . (Slice of wheat toast, ½ avocado and a slice of tomato and red onion.)
My dinner and this is here I cheat (Because my goal is to lose weight) I drink a “Glucerna” Therapeutic Nutrition drink. It has some dairy, however I am not worried about that for now. I also eat an apple and a date. This brings me to 1300 calories. I should lose ½ pound. I will find out in the morning.
Even though I did lose a pound I am still not sure where I am at in regards to getting back to what I call my normal weight loss program. Again I will have to wait until tomorrow “WE SHALL SEE”
March 8, 2019 Friday 10:00 AM Weight 238.8
It is funny when I was at my meeting this week with my Nutritionist this week she asked me if I had hit a plateau. I said know. Today I have been 5 days without losing weight. However this has happened a few times during the last 23 weeks. Another thing is I have gotten off of my blood pressure medicine which includes a dietetic a water pill. I might be retaining water, however I do not believe so. I just do what I always do and I reduce calories around the fifth day. Yesterday was 1178 calories and today will be 1135 calories. Let’s see what happens tomorrow. I have also found out during these times that I had not been losing weight I was losing inched off my body. Also when I have gotten off off those days I had lost over a pound.
“WE SHALL SEE”
March 7, 2019 Thursday 8:00 AM Weight 238.8
Interesting day. First time in 23 week that I gained a pound. At first I thought it was from the fact that I stop taking HCTZ pill Hydrochlorothiazide for my high blood pressure. Then I thought I had been only drinking 3 glassed of water for the last few days and yesterday I drank over four classes, then I found the reason I had eaten over 1500 calories yesterday the most I have eaten since week four when I only lost 1.4 pounds. I feel better now that I know the reason. I will eat over 1100 calories today. Oh another think the most exciting thing has happened My blood flood got better and I got my heat back. What an awesome feeling/
March 6. 2019 Wednesday 7:45 AM Weight 238.8
Today for the first time in 20 years I will not be taking Cholesterol or Blood Pressure medicine. We discussed this however she cannot make any judgement it is up to my Primary Doctor who I will tell in 60 day what I have done. I am wondering what my body is going to react with all of these chemicals in it.
So for support here is what I am sharing.
Again, in order to lose weight the mind has to lose weight and the weight is the ego. Think of the ego as an onion and layers have been added since you were born. It is not time to peel back those layers and replace them with more positive thoughts That is where mindfulness comes in. It keeps you in the present. Remember the past is depression and the future causes anxiety. Stay in the present
The next thing that helped me was “Obsession” it is a big plus if you can get obsessed to lose weight. I will end this here.
The next and most important for me is “Counting Calories” I know some people don’t do it ant that is fine, however for me it is a must. I call it “Cause and effect” I weigh every day and by know I can tell what my weight will be for the week. You have to do it by the week, day. Weight can fluctuate daily for a number of reasons, (Not drinking enough water, to me this is the biggest factor) The time you get up unless it is the same every day. When I have gotten up sometime in the middle of the night I would weigh myself and say to myself that I am going to gain weight in the morning. Come morning I have lost a half of pound. It is a game that I enjoy playing. However there were and will be some days that you cannot figure it out. It seem that your body take control and lets you know who is the boss. Play the game.
I started the program with Forks over Knives, however “How not to Die” by Dr. Michael Greger has brought me to another level. The “Daily Dozen” is my guideline. I am on the second time reading the book.
Next post I will tell you what I eat. It is a little different.
I still have a long ways to go. My goal is 185 pounds and I weighed this morning a 238. I have 53 more pounds to go. My goal day is Thanksgiving. I will probably make it sooner.
I will explain what I eat in my next post. I know WFPBD works but I believe that a person has to find the right combination of food to make it work.
This morning I had an slice of homemade wheat bread 1.5 Ozs (Wheat Flour, Yeast and water) 96 Calories, 3 ozs refried beans 96 Calories and ½ Avocado (/small) 115 Calories and I will have a strawberry and Blueberry smoothies with Flax and Chia Seeds All total 381 Calories. 549 Calories for lunch and 353 calories for dinner. Total of 1283 for the day. “Remember I want to lose weight” I also eat what I call a salad bar salad every lunch and if any leftover I eat it along with my dinner. Oh and thanks to my Instant Pot I eat Broccoli for lunch and dinner every day.
See ya
March 5, 2019 Tuesday 7 AM Weight 238.8
I am seem to be at one of those times again where I get of track. I am not on my regular daily routine. Things have a way of throwing me off. This time it is my meeting with my Nutritionist today at 1PM. I have been off track for the last week thinking about this meeting. Las Friday I had lab work done so we could discuss the results (Numbers that have to do with my diet (Food preferences). I don’t know why I get this way. I also have not been drinking my daily intake of water and I have been eating fewer calories. Yesterday I ate 800 calories and weighed the same.
I am having a problem of not being hungry and my body probably has gone into starvation mode. I do not lose weight during this time, however I do lose body fat and inched off my waist. I seem to be in limbo until the thing that has been bothering me go away. I feel tomorrow’s entry will be completely different and upbeat. I am close to a fifty pound loss 46.9 to date. Plus the 10 pounds I list from Jan to October when I started.
I am concerned that I am never hungry and could live on 800 to 1000 calories without no problem. I think it has to do with my inability to taste or smell. I will discuss this with her to see if I need medical attention.
That’s it for now
March 3, 2019 Sunday 7:30 AM Weight 237.8
Interesting item. Yesterday I weighed in at 7AM and today I weighed in at 5AM. If I had waited till 7AM I would probably be a pound lighter. I just take it as it comes.
I am finally looking in the mirror and I am seeing that I am losing weight. Two more pounds lost and I will be at a 50 Pound loss and early last year I weighed 295 pounds so I will be a 60 pound loss. I am really getting into my WFPB Diet. I call them eating choices. I am getting a lot of help and information from the Facebooks Group that I have joined
This is the one I will be posting my Journey
Today I am working on inputting my recipes into Cost Genie. Being in the restaurant business it is important to have a recipe file which gives me the method, cost, nutrition data as well as other items and it lets me convert recipes.
See you tomorrow
March 2, 2019 Saturday 7:30 AM Weight 237
March 1, 2019 Friday 7:17 AM Weight 237.8
Looks like we are following into a pattern of staying at the same weight for two days and then have a loss. Today is an interesting day. This morning I go in for my bloodwork and next Tuesday at 1:00 PM I meet with my nutritionist. I AM LOOKING FORWARD TO THE MEETING. The most important thing is to make sure I am getting all my minerals and to see how my cholesterol is doing. I am recognizing that I am having a problem. Yesterday I did not eat lunch until 3PM and I did not eat my salad and then did not eat dinner. EVEN THOUGH I AM NOT COUNTING CALORIES. MY PROGRAM STILL COUNTS THEM ON ANOTHER LAYOUT. I ATE 1100 CALORIES YESTERDAY. MY PROBLEM IS I DO NOT GET HUNGRY AND I AM FULL AFTER 11-1200 CALORIES. I WILL HAVE TO SEE HOW THIS WORKS OUT.
February 28, 2019 Thursday 9:50 AM Weight 237.8
Lost pounds the last two weeks and have lost 3 pounds so far this week. That concerns me only if I am not getting the right amount of nutrition. I will be having blood work done tomorrow and will meet with my Nutritionals on Tuesday at 1 PM.
That’s in not the big news . I have stop counting calories and I am concentrating on eating the right foods and eat until I am full. I am still drinking Glucerna because I am still not sure I am getting the right nutrients
Let See what happens tomorrow
I also read the most exciting book I have read in a long time.
It is over 500 pages and I read it from cover to cover and I will read it again. I checked the book out from the library. It is $32,00 on Amazon. I shopped around and bought it for 12.00
Let see what happens tomorrow
February 26, 2019 Monday 8:40 AM Weight 239.4
Web MD
I am going to stay on my 1200 Calorie Food Choice Diet. The last two weeks I have lost 11 pounds and so far this week (First Day) I have lost 1.4 pounds.
February 25, 2019 Sunday 7:10 AM Weight 240.8
I feel that it was good that I stayed the same weight. I ate around the same calories. I have made a major change in my diet, I am drinking a Glucerna Health drink at breakfast. I have been drinking one at dinner ever since I started. I will also be eating more fruit. I have projected 1438 calories for the day. We will see in the morning the effect of this.
February 24, 2019 Sunday 7:30 AM Weight 240.8
I am a little concerned of losing 1.4 pounds. I am going to kale a few adjustments. First I am going to nail down the exact calories of the “Salad Bar” the lunch salad I eat every day. Then I am going to add more fruit. This will increase the calories, however I will be content with 3 pounds a week. so far this week I have lost 5.2 pounds and have another day to go.
I have an appointment with my nutritionist TUESDAY March 5th at 1:PM. I will ask her to request lab work, if she cannot I will ask my primary. I feel that he will do it.
I want to start tracking my Cholesterol (Good and Bad) my kidneys, blood sugar my Potassium and other items. I need to make sure I am eating a balance diet, which by the way I feel that I am.
February 23, 2019 Saturday 9:30 AM Weight 242.2
This morning I weighed 242.2 pounds. What does that mean? I means that I am leveling off and I am losing about ½ pound a day on under 1200 calories. So far this week I am under my projected calories by 87 calories. I feel comfortable with this until I reach 200 Pounds. Before I can make any more comments. I need to see tomorrow results.
February 22, 2019 Friday 10:30 AM Weight 243
I was surprised that I did not gain. I know I thought I overate. I am making adjustments so I can get back to losing a 1.2 pound a day. If I am still at 243 pounds in the morning than I know my body is taking charged. Will see in the morning.
February 21, 2019 Thursday 9:45 AM Weight 243.
I heard from my doctor this morning and I can ease back into my WFPBD. I actually have been on it with the exception of eating White rice and bread and not eating fresh fruits and vegetables. My morning menu has been Oatmeal in a jar with can fruit. Now I can add berries, nuts flaxseed, chia seeds and Turmeric and cinnamon. Along with a half cup of Almond Milk. YUMMY!
For lunch I am having a Black bean burrito with veggies and a banana shake about 480 calories. This will put me in the calorie range that I have been losing ½ pound a day. If everything goes the same I will lose another 5 pounds this week. I know this is too much, however I am obese and the faster I get this weight into a manageable position. The better it will be for me. I see the Nutritionals on March 6th I will ask some questions I have regarding my weight loss and diet
On the week on the eleventh I will request blood work because I will have had a possible 60 to 65 pound loss. I then will be able to create benchmarks for me to evaluate. I will have another bloodwork done when I get to 200 Pounds. That will be a 95 pound loss. I am getting excited.
February 20, 2019 Wednesday 8 AM Weight 243.8
I have a conundrum. Last week I lost 5 pounds (Explained yesterday)
This morning I weighed 243.8 pounds with a 2 ½ pound loss so far this week with 5 more days to go. I am averaging about 1250 calories a day and I am not hungry. What I am going to do is to eat the same items I ate yesterday and see what happened tomorrow morning.
I am tired and do not have a lot of energy. It can be two factors:
- Still recuperating from my 7 day hospital stay ending February 11th. I was told the with 7 days in the hospital it takes 1 day for each day to recoup. THE QUESTION IS AM I USING THIS AS A EXCUSE
- I am tired because of my calorie count. I feel that my diet is balanced. It could be the calories.
Yesterday I felt great I exercise and did some work, however I was tired the rest of the day
If it is the calorie amount then I will stay with it as long as I can, I need to get to to 225 this I can start re-evaluating where I am at.
I am calling the doctor this morning to see if I can get off the soft diet and back to my WFPBD. I feel that this will be a big help physically and emotionally. It will cause me to eat more calories.
I will be able to eat more and the right food. I feel on the soft diet I am eating too many carbs. I am still using my Glucerna as my evening meal.
Even if I get permission to change back to my WFPBD. I am going to stay on the soft diet as long as I am losing weight. If I do level off then I will change/Let see what happens tomorrow.
February 19th, 2019 Tuesday 11 AM AM Weight 244.6
I think the best way is to attach an SOC I wrote
SOC – My Journey from February to February 16 2019 (SEE WORKSHEET AT THE BOTTOM OF PAGE
WORKSHEET
It started on February 3rd. I took an ambulance to the ER at the VA Hospital that night. I found out later I had a small bowel obstruction. I never ever experienced that much pain. Three days in the ICU and three more days in a regular room and on the sixth day it cleared. I had not eaten or had a drink all of the time I had tubes everywhere. I basically laid in bed for 7 days. (I am feeling it now. I was told the “One day in the hospital take four days to recover” I can attest to that. My legs are like rubber.)
This morning is the first time on my computer in any sense
This morning I woke up to a new life and attitude. I did have a a few spiritual revelations when I was in a deep Morphine sleep. (I am behind about a dozen SOC’s that I have to write in the next few days.
All in all it has been an exciting last 11 days. I have a number of ideas for stories along with meeting a lot of different people
The biggest thing that stuck out was the quality of the Nurses and Doctors. “Unbelievable!”
At first I thought that the obstruction might have been caused by my rapid change to eating plant food. It was not because they were able to evaluate what was in my stomach at the time and what dame out. The census is that it was cause by scaring when I had my gallbladder take out a few years ago.
Here is the irony of all of this. The have me on a “Soft Food Diet” which is the opposite of everything I had been eating. I can handle this. I just need to stay on this until my bowels get adjusted. I figure, maybe a week. I do have to keep them aware of my progress.
Well enough for that. I could probably write another page.
This morning I weighed 246 pounds down from 298 pound that they had on my records from last July. Down 52 pounds and I have nine months to get to my weight goal of 185 pounds.
I have created a seven day “Soft Food Diet” and cannot wait until I ger back to my “WFPBD” I have purchased a few books on it and I am ready to start again. I am off om my depression and diabetes meds and I feel that in two months I will be off my cholesterol meds too.
February 3, 2019 Sunday 6:20 AM
I woke up this morning not expecting what happened when I weighed I gained two pounds. I don’t think I went over except I do have an 8 oz Sweet potato 204 calories
This is what I ate yesterday
I am not upset. I am a little puzzled what happened. My guess is the previous few days I wat eating around 8-9 hundred calories and my body reacted to it. The up side is I have lost two pounds for the week. I am looking forward for the final weigh-in for the week tomorrow morning and starting on my 4th week on ,y WFPBDiet. I will be content to be at 250 tomorrow.
February 2, 2019 Saturday 8:52 AM
I finally made it. I NEED TO EXPLANI THIS
This morning I weighed 249.8. I reached my halfway goal of 250 pounds. This may sound strange seeing that I have lost 36 pounds so far and have 74 more pounds to go. See if this helps. It is an SOC I wrote a while back
SOC – Why getting to 250 pounds is important to me – January 7 2019
Right now I weigh 260.4 1 ¼ pounds away. This will put me in the 250’s then by the February hope to be at 250.
So why is weighing 250 pounds important to me. I see it at the history of my weight loss and up to that I could tell you each that on each job what I weighed.
I weighed between 225 and 250 up to 1980. That’s when I started at Carlos O’Brien’s Mexican restaurant.. It is not important to me my weigh from 1980 until now, but before that my weigh had a lot of good memories.
When I graduated from High School I weighed 140 pounds (My Freshman year was 99 Pounds. I join the Air Force after High School on July 10 1956 and in 6 months went up to 160 pounds. Still looking good. I report to my first duty station in Sweetwater Texas and in about 6 months went up to 175. This is where I felt I looked the best. I spent two years there and when I left I weighed 200 pounds. I weigh around that until my last year in the Philippines and weighed 235 pounds when I was discharges in November of 1962. I go married in October of 1963 and weighed 235 pounds. Six months after that I wanted to join the police department so I got down to 190, that didn’t last for long didn’t pass the physical exercise test and went to work Bartending. Probably stayed at 235 to 245 for the next year. Went to college and when I graduated around 1972 I weighed 235 pounds.
Part 2
I went to work at LA New hospital in 1974 and weighed around 235 pounds. I stayed at that weight until 1979. I went down to 200 and the that year moved back to California and went to work for Carlos O’Brien’s where after 6 month I was up to 235 and then 250 and in the following years up of almost 400 pounds. In 2005 I had to have hip surgery and go down to 250 in six months I was up to 290.
I went back to over 300 pounds until my knee surgery three years later and back down and up again. Las t year I decided it was time I weigh over two ninety and started my current diet program weigh 285.s 14 weeks later I am at 260.4 banging at the door.
Being at 250 will have a lot of nostalgia after getting under people will notice my weigh loss even when I lost 15 pounds. It will really start to show and while I am losing I will be able to remember my life before that . Getting down to 185 and then to 175 will kind on like bring in unknown territory. Nobody around her has seen me at that weight. I am going to have to exercise to get rid of the hanging fat. I do have concerns I will exercise and cross that bridge when I get there. What is exciting is that it is on my priority board for 2019. I am on my way
Yesterday was the first I had control on what I ate, I went out to breakfast and to a party and this morning weigh the same. Now my ex says it won’t show until tomorrow, I do not believe that this week I will be in the 250’s. It will be two day of excitement at 259 and at 250 pounds
It a little hard to explain. Tomorrow I will explain my diet and where I am at.
February 1, 2019 Friday 7:30 AM
Interesting morning I weighed 251 pounds a loss of 1.93pounds and three more days to go till the week starts on Monday. Where do I start I want to say “A the risk of repeating myself”
At the risk of repeating myself” is a fixed phrase used in this circumstance to mean“I acknowledge that I have already said this, and I will say it …
I think that this is something I am going to have to get used to. With this many pages and the fact that I am almost 80 years years old. I will just deal with it. My grandson Ian once told me when he was probably around five years old “Just deal with it Papa”
I kind of went of the grid in the last three days and averages about 800-900 calories a day. I still have to check the number of calories in my “Salad Bar Lunch”
Anyhow here is where I am at now. Yesterday I made Red Beans and I cooked two cups of Brown Rice. Today I will make Cajus Red Beans with Rive and have that for lunch with a small salad. I skipped dinner last night and will do the same until reach 250 pounds. Then I will “Get back on the train”
See ya
January 30, 2019 Wednesday 5:44 AM
Good Morning, crazy day yesterday, it was one of those days where I feel like I go of track. The night before I go up at 10PM and finished watching an old tv series that I had been binging on it was call “The One Hundred” it was keeping me up and I had to watching the end of it. It ended and I went to bed at 2AM and that through my whole day off yesterday. I had a an appointment at the VA at 9AM so I did not get my exercise. I did not have time for breakfast so I had a Glucerna and off I went, I go home at 12 Noon and had an apple and then at 2 PM I had my lunch of a large salad. My day seem screwed so I snacked on a few crackers (Saltines) on my last pack and I am not sure that I will buy them again because of the white flour but a few when I get hungry seems to make it go away. The jury is still out on that. I had another Glucerma for dinner but seem like I was going to gain weight. I weighed this morning and weighed 252.6 so I lost a 1 ¼ pounds. Crazy! So much for weigh once a week!. I am back to that again. I am going to weigh when I want to mainly because I have accepted the fact that there is a pattern and at the end of the 3-4 days I do end up losing 2 pounds or more for the week. I am going to eat the same items today and see what happens tomorrow. “Life is Cause and Effect”. I made some changes to my salad. I will take another picture today. What I did was to find put what vegetables have more nutrition when they are cooked so I cooked the carrots and add cooked green and Red Bell Pweppers. Plus I baked corn tortillas for toppings. It ywas yummy and I had a viginerette and salsa for a dressing. I am going to stopp the olived and just snack on them when needed. After I have eated and I feel a need for something sweet I have found these Yummy! Taste like Ice Cream
Whe a calculated my calories yesterday it was less that 1,000. Let see what happens today.
That is it for the day
January 29, 2019 Tuesday 6:45 AM
I feel things are finally settling down. I am not going to weigh until Monday mornings. I did weigh this morning to confirm that the pattern in is swing. That is I weighed the same as I did yesterday 253.8 and if all go well I will weigh 251.8 on Monday the 4th of February. I can now put this to bed and not have to weigh in each day know the outcome. As long as I stay on my program it should work watch week.
I am going to be adding new items to my menu each week. This week it will be “Red Beans and Rice” I also will be cooking mm carrots for my salad. I found out (for now) that they more nutrition when they are cooked. I am going to look that up now.
Interesting
Here’s how you should prepare 11 fruits or vegetables in order to maximize antioxidants and nutrients.
- Tomatoes. Cooked may be better than raw. …
- Carrots. Raw or sous vide, steamed, boiled. …
- Broccoli. Raw, steamed, or sous vide. …
- Cauliflower. …
- Brussels sprouts, cabbage. …
- Kale. …
- Eggplant. …
- Red Peppers
I have started a blog using “Wordpress” it is called ”WFPBD Weight Loss Journey”
I will still be posting to this journal until I get caught up and then I will post into the blog journal every day. Until I feel that I have mastered it. I will not publish it for publish use. It is a start.
I am starting on my third week and I am already feel better. I cannot explain it right now but I know it is working. I will have a good feel for this diet in three months around the first of May 6th to be exact. Week 32 May 6th 2019. That should be 15 weeks from now and I should weigh around 215 pounds a 60 pound loss to date, actually more than that in August of last year I got up to 300 pounds.
That is it for now. Today is a little screwed up I have a doctors appoint for surgery on my hand then while I am out I will be visiting a friend that has a restaurant, on my way back go to Clarks Nutrition Store, then go by Mr. Tack to see Ruby (Possible work) then to Trader Joes for a look see also, and then to the fruit stand for nuts and then to Aldi’s and the water store and Stater Bros if needed, Then I am home until Sunday when I go by Mill Creek Cattle Company to see the first half of the super bowl. There is nothing there I can eat and this I can deal with. I will not have to leave the house until the 37th of February, unless something comes up. I like staying at home
I do not feel that I am alone with my Facebook Groups. See ya
January 28 Monday 12:53 PM
SOC- How I feel today at 253.8 Pounds Jan 28th 2019
Waking up this morning I knew it was going to be a special day. First of all I weighed 253.8, now I was anticipating this feeling when I reached 250 pounds, but it came to me now. What this does is the feeling that I have reached the top of the summit. On my weight loss. Even though I have 75 more pounds to lose I know I am halfway and I am on a much easier road.
Another thig is I took the first step to hiking with my son and grandson. This weekend we will be starting our first hiking journey together which will end up with me climbing a mountain together with them. That is exciting
Yesterday I walked for 40 minutes.
Back to my feelings. A BIG DECISION HAS BEEN MADE TODAY AND THAT IS I AM NOT GOING TO BE A SLAVE TO MY SCALE EVERY DAY. I AM NOT GOING TO LET IT EFFECT MY DISPOSITION EACH DAY. YOU SEE I ALREADY KNOW THAT I WILL BE STAYING AT THE SALE WEIGHT FOR 3-FOUR DAYS AND WILL LOSE 2-4 POUNDS FOR THE WEEK, DAH! WHY HAVE I BEEN PUTTING MYSELF THROUGH THIS?
Today I am starting my third week on my Whole Food Plant Based Diet and I am feeling better each day. My blood pressure is perfects and my blood sugar is in the mid to high eighties. When it get to the low eights and high 70 I will be excited. I cannot wait until it is in the seventies, Then I will request to get of my meds on the diabetes
What else. I have made enough batch food to last me for a few weeks not, however I do want to make some red beans and rice and freeze come sweet potatoes. I am also going to try to bake corn tortillas for toppings for my salads.
Note: I included my Daily SOC ( Stream of Conscious) that I try to writer every day. I believe that I explained this before. With 55 pages I am finding out I am repeating myself, but I do not see that as a problem, with in the next 7-10 days I will be at 250, but I have already celebrated it, THE NEXT CELEBRATION WILL BE AT 235 POUNDS WHICH WILL BE A FIFTY POUND LOSS ON THIS PROGRAM. I DID WEIGH 299 POUNDS AT THE FIRST OF THER YEAR A FEW WEEKS AGO
January 27, 2019 Sunday 10:23 AM
The morning started out great. I awoke at 6:30 and weighed 255 which gives me a 1.6 weight loss with one more day to go. Then the morning has its ups and downs. On my goals for the month of January I want to walk to Stater Bros. Market which is about 1.3 miles and it took me 40 minutes. This was a high, because next weekend I will start hiking with my son and grandson preparing for my goas foe the year is to hike up to Mount San Bernardino (I will get into this later). So before I started I was wondering if I should use that for the weigh in today, wrong!! When I came back I weighed the same. That kind of put me in a bummer. Then knowing myself I needed a pick-me-up so I go some pants out and found out I could get into size 44 Jeans. I already have a black size 45 that I can get in and in another 10-15 pounds I will have a brown pair of paints
My Great Granddaughter Ina
I still wonder if I will ever get a hold of my weight loss. Again the first 15 weeks I was in a groove, then started the WFPBD and got off the groove. Hopefully tomorrow and next week I am back on it. See ya
January 26, 2019 Saturday 7:38 AM
It has been a great morning. I weighed in at 255.6. One pound loss with two more days left. I am almost there whereas I feel I will have a handle on the weight loss and will have developed a pattern that I will feel good about. I BELIEVE THAT MONDAY MORNING I WILL WEIGH 254.6 WITH A TWO POUND WEIGHT LOSS FOR THE WEEK AND IF ALL GOES RIGHT THIS WILL CONTINUE EACH WEEK.
Also on the upside I have out grown two pairs of pants and went to the thrift store and bought a pair of pants size 46 Waist. See YOU tomorrow
January 25, 2019 Friday 7 AM
I think today is a milestone, it is where I have resolved to accept the fact the there will be a pattern in my losing weight. As long as things stay “Status-Quo” or as they are and that is.
- Exercising each day
- Eating a WFPBD of 1100 calories daily
- Medation
- Accept the fact that I will stay 3-4 days at the same weight and lose about 2 pounds a week.
Note: I honestly feel that as I continue I will have to increase my caloroes because I will be losing more that two pounds a week with this diet
Note: The up side of this is when I am in this pattern I am losing fat off my body
Today I weighed 256.6. Lost a pound so far thisd week and I have three days to go,
January 24, 2019 Thursday 10:09 AM
I did not weigh myself today and I feel that I have it under control. It is like a large weight has been lifted off of me. I have no problem waiting until Saturday Morning in which I will end the week on Saturday and start a new week on Sunday. I do not see amy problem with that. I still will be glad when I get into a pattern and I am losing 2+ pounds a week. Hopefully it will start this week.
January 23, 2019 Wednesday 7:11 AM
I did weigh myself this morning and I weighed the same as Monday 256.6. I keep thinking that the pattern will break. My average calories for the last two days was around 1200. I WILL NO WEIGH UNTIL SATURDAY!!!. I FEEL CONFIDENT THAT I CAN DO IT AND WILL WEIGH EVERY SATURDAY. “The proof is in the pudding” It will happen
I am also going to make a change in my meal plan I am projecting 1,100 calories per day and then down to 1,000 calories the week after next.
I am getting upset with this whole thing. I want to settle down to a regular pattern where I am losing 2 + pounds a week. This week you tell me a lot, because the whole week was on the WFPBD. See ya
January 22, 2019 Tuesday 9:45
Today I did not weigh myself. I will not be weighing myself until Saturday Morning. I cannot believe that I have not done this before. It was like an epiphany it was how I felt the first day I started my WFPPD. What was I thinking why have I waited so long. I have been on my new eating program since October 1st and weigh every day and I would get frustrated every day I did not lose weight and in the last two week it really hit me when I switched over to the WFPBD and did not lose any weight. Basically Saturday will be my weekly weigh in. I will also be adjusting my menu to end on Saturday so I can evaluate the week. I do not see going to a once a month weigh in, but who knows. Yesterday I feel like I go my life back I had what I would call a almost a complete starting morning
WEEKLY MENU M
WEIGHT LOSS JOURNAL M
DREAM JOURNAL M
EXERCISE M
Brain Re-Wire Journal
Mediation Journal
DAILY SOC
WORK ON CG BLOG
work on “GRASSY KNOLL”
MEDIATION
Today I will do more. I am also making a salsa the I will be using as a dressing until I find a few dressing that I like with my salads. It will be like a “Pace Picante Sause” but more to my taste.
Today I am going to get a Haircut and buy some pants.
IT IS HARD TO EXPRESS HOW I FEEL. IT IS LIKE A 100 POUNDS HAVE BEEN LIFTED OFF OF ME. MY MIND IS MORE CLEARER AND IA AM MOTIVATED TO START THE DAY.
See ya
January 21, 2019
Enough is enough! I need to get on with my life. I have spent the last two weeks on my WFPBP. I am there. I have the recipes I need and I have prepared in bulk my two favorites recipes Black Bean Chili and Italian Tomato Sauce. I am starting to use them as a base I will be making meatballs. Burger Patties and Salsa which I enjoy better that dressing , however I want to come up with another dressing that I like.
I weighed in at 256.6 the same as last Monday and I can live with it. I am not sure when the three days of the same weight will start this week. I hope I can lose 2 pounds this week and get back to my plan, however there is a “Fly in the Ointment” I am reducing my calories to under 1200 this week and it will be interesting to see the results. I AM COMPLETELY ON THE WFPBD WITH THE EXPECTATION THAT I AM STILL DRINKING THE GLUCERNA AT ONE MEAL AND MAYBE TWO I WILL SEE HOW THE weight LOSS GOES TODAY.
I am at an average loss of 1.82 for 16 weeks I want to get back to the 2.0 average weekly loss and then I will increase my calories. See ya
January 20, 2019 8:35 AM
This morning after weighing in I became very flustered. I want my life back I want what I had for the last 15 weeks I want continuity I was losing 2 pounds a week and had lost 30 pounds and was doing good. I thought about if I could turn the clock back would I go back to what I was doing. It would be good for the short term. Right not I have to be strong. I have a lot of forces against me. Problem with my hand, My right toes hurt and I cannot run on the treadmill and I gained weight 2 pounds. I weighed this morning and I weighed the same 258.2. which puts me at a ½ pound gain for the week. The last two day I ate under 1100 calories and the scale did not budge. I need for it to change tomorrow so I can get my life back and be on track again. I know I made the right decision to make the change over to WFPBD. My mind conscious or subconscious is fighting me. I do not know which one. I have to be strong. Even if I weigh the same tomorrow I know I am right. I am eating wholesome and healthy food. I just have to be strong. I will overcome.
January 19, 2019 9:51 AM
Here we go. Today I weighed 258.2 gained ½ pound. I feel that I am beginning to level off. This week has been an eventful week my diet changed even though more healthy cause problems as well as the fact that I went out and had two shots of Honey Jack Daniels and 4 pieces of shrimp and ½ ounce of cocktail sauce. I want to say that I made a mistake in changing my diet so soon when doe 15 weeks I have lost 30 pounds averaging about 2 pounds a week and this week I gained 2 pounds with the diet change and hopefully will end up at not weigh gain on Monday Morning. I cannot dwell with this I am moving on. See ya
January 18, 2019 11:24 AM
I think it is important to put the time. Today I am just getting around to post to this journal. Why this late? Today I woke up and weighed 257.4. Hopefully I am back on track. My left hand is wrapped until I go to the VA on Tuesday January 9th at 9 AM to have surgery on my left hand. Again I do not want to get into this for not. Positive stuff. I prepared a gallon on Black Bean Chile. Oh God, the best thing I have eaten for a while. It was awesome. I write in the morning while things a fresh in my mind. I am struggling to think of something. There is something. I have been on an eating program since the first of October. Up to last week (The 15th week)I had lost 29.1 pounds with an average weekly loss of 1.94. THIS WEEK HAS GONE ALL TO HELL.
I am trying to get back on track. I will be happy if I can get through the week without a gain so far ( ½ pound gain)
My lunch yesterday. Home white beans and brown rice with a tossed green salad over it and dressing
My Black Bean Chili
This is the time that people can get off of their eating program. I am doing good I have a positive mind to go with my eating program. Also I have noticed a ¼ to ¼ inch loss on my waist and hips. That does help. Tomorrow I will be making two gallons of Marinara (Italian Spaghetti Sauce) which is one of my favorites dished which can go with Pasta, Rice and just about any grains. Okay off to the rest of the day.
January 17, 2019
I guess I could call yesterday a conundrum. I looked the work up to be sure and I feel that I can use it. First of all I woke up and I weighed 257.4. I was okay with that because I go up at 5 AM I had to go toe the ER at VA at 6:30. If I had work up at seven I would of probably weighed 256.6 which would would have been following my pattern. I had only eaten 1105 Calories, but I knew I would not lose weight. As you can see I did not make a journal entry yesterday.
NOW IT GET CRAZY: First let me explain yesterday was a crazy day. I was at the ER from 6:30 AM until 12:30 PM. On a problem I am giving with my left hand (A story I might explain later. It was decided that I would have an operation on my hand and they would let me know when. I also had a 3: PM appointment with my Podiatrist because I was having problems with y toes and it was intertfering with my walking. This was important to mer because eof my goal to hike this year with my son. I had some time so I went to one of my clients restaurant (I am a restaurant Consultant, Semi_retired) it is a fast casual BBQ, Sandwiched and Burgers. I had a Imp[ossible burger which is a Meatless Burger.
Here’s the full nutritional breakdown of one three-ounce Impossible Burger patty:
- 220 calories. + the Cheese. Lettuce tomatoes and dressing
- I forgot
- 13 g fat (10 g saturated)
- 430 mg sodium.
- 20 g protein.
- 5 g carbohydrates.
- 0 g fiber.
- Less than 1 g sugar.
Actually this was four ounce patty, however at max t was only 1100 calories,
Then I went to another cliennts restaurant a dn had t shots of Honey Jack Daniels 300 calories (There is the problem)plus I had 4 pieces of shrimp a50 + calories pls cocktail sauce and I drank less then two glasses of water. THE LONG AND THE SHORT I WEIGHED 258.2 THIS MORNING SO I GAINED 1.6 POUNDS FOR THE LAST TWO DAYS. I CAN L;IVE WITH THIS. Tomorrow is another day.
Today I am making black bean chile. Okay I feel better, on to the day.
January 15, 2019
Today I weighed the same. If all go to planned I will weigh this until Friday Morning. One thing different last Tuesday I ahd lost 1 ¼ pounds and and then stayed at 259 for the next three days. I guess each week will be different. This week my weekly calorie average is projected to be 1159. Inyeresting to see how it ends up at. I still have not finalized what the caloried cound on my Salad Bar-Salad. Right now I have it at 422 + 132 for two table spoons of a Mustard Balsamatic Vinegerette. I am making some adjustments today on what I ate yesterday
The kale was pre packaged. I will get away from. It is also going to get more expensive as I go into organic vegetable and other items. This is high compared to the cost of what I was eating. . My average cost per day was around $8.00 a day. I will be doing more work on this. See ya WHAT WILL BE NY WEIGNT TOROERROW ????
January 14, 2019
Another surprising morning. I weighed in at 256.6. I did not expect that. I felt that yeaterday I lost control of my caloried count and felt that I over ate. What through me off is the salad bar I created. I had t for lunch and was not hungry at dinner but ate anyhow. I had the ND (Glucerna Drink) and also had a Mango. I am beginning to like them and tey have a lot of nutrition. Okay back to WFBPD I created a Salad Bar in my refrigerator. I read this while doing my research. It is going to make eating greens and other items convient. This is on You Tube or you can but the book. I would say this changed my life
I recencly ordered this book for my kindle
I just browsed through it and it looks pretty good, however I had an epiphany about recipes. I feel that I have the greens and nuts down but I want to make some entrees and it dawned on me while researching recdipes. I don’t have to get too fancy. Prepare the Items I like, Chili (Three Bean) Italian Spaghetti Sauce (Marinara) with whole wheat pasta or I found some vegan pastas that I have to try. I have come across a lot of meals in a Jar that I like because it is hard to just make one serving.
I have settled down to the fact that there are patterns in weight loss. Will I weigh 256.6 for the next three days. We will see.
Got to go.
I woke up this morning a little hungry but I stay so busy until 9 AM when I eat it is okay.
January 13, 2019
I skipped yesterday as you can see. It was frustrating I was still at 259 and have been there for three days and still eating around 1200 calories, however I now feel comfortable in accepting that sometime I will go three days with losing weight especially if I have already lost a pound and a half. THIS MORNING I WEIGHED 257.4. A total loss of 3 pounds this week with one more day to go. Yes!!!
I am impatient, and I accept that.
TODAY I START MY
With one exception I am still going to incorporate my nutrition drink (Glucerna) because I have 2-3 months’ supply (Taking it on the average of 10 times a week) I will be able to stop taking it in March or sooner. The other reason I will still be taking is is to insure I am getting the right amount of protein
Even though there is not set answer on the amount of protein I have to eat. This is what they are telling me
I was shooting for 54 grams. So at this time I will have to track it. I have developed a program that will help me track my Protein
January 11, 2019
Another day at 259. I do no know why I am surprised. I have not been able to control this. It does effect my emotion for about an hour and then I get over it. Yesterday I ate around 1214 calories and was onlu hungry around 1 PM not too bad, however this morning I decided to stop taking my BUPROPION HCL 150mg
This medication is used to treat depression. It may also be used to prevent seasonal affective disorder (SAD), a type of depression that occurs each year at the same time (for example, during winter). This medication can improve your mood and feelings of well-being. It may work by restoring the balance of certain natural substances (dopamine, norepinephrine) in the brain.
I am not sure that I needed it. I will be fine. Todayis another memorable day. I am starting my Whole Food Plant Based Diet (With one exception I am going to stay with my nutrition Drink Glucerna (Which has dairy) for the next three months until I run out of them. I am going to do away with all other meat and dairy. Actually the only dair I was earting was yogurt and eggs (Twice a day for 15 weeks) WOW! Breakfast (Bran Flakes until I come ou with another one and run out. I also have cherrois to eat then I will eat the breakfast that is recommended on my PBWFD
I had to ask myself this question. What is the difference between a Vegan Diet and a WFPBD
The war between vegans and plant-based dieters has been raging for years. That is not true at all (we are suckers for drama), but we should break down the differences; they are not the same, and it can get confusing.
So, what is plant-based eating?
At first glance, the term “plant-based” seems pretty self-explanatory – a commitment to eating a diet that focuses around whole, plant foods. However, plant-based eating isn’t just about the addition of whole, plant foods such as fruits, veggies, legumes, grains, nuts and seeds, but also the elimination of ALL animal products including meat, fish, eggs, dairy, gelatin and other animal byproducts from one’s diet.
Due to the elimination of animal products in a plant-based diet, it’s easy to see why one may consider plant-based diets to be the same as vegan.
What’s the big f*#@! difference?
Veganism is a philosophy deeply devoted to animal rights, and being a vegan (n.) is a lifestyle choice that involves diets, politics and ethics. Vegans (n.) not only eliminate animal products from their diet, but from all aspects of their lives. We’re talking – no leather, fur, wool or silk; products derived from insects (i.e. honey and beeswax); or toiletries that may be derived from and/or tested on animals.
When it comes to food, “plant-based” simply refers to whole, plant foods and NOT just foods considered to be “vegan”. For example, French fries or Oreos are in essence vegan, but are not considered to be “plant-based”, as neither product resembles that of their original plant form.
On the flip side, a “plant-based” meal may by definition be vegan, but a person who follows a plant-based diet is not necessarily a vegan (n.) – whereas they may consume only plant-based products but wear/use products that are derived from animals
I will be using a lot of the Vegan Recipes..
So “Let’s the Games Begin.
Note: Writing in this journal sets me on the right course for the rest of the day.
See ya
January 10, 2019
I am going to write in this journal first this morning. I weighed 259 again on 1261 calories. I am in the pattern that has been reoccurring since I started my weight loss program. I am beginning to accept it. I will stay at the same weight eating the same amount of calories that I have eaten when I lost weight. My only answer is the body has to adjust to the loss, especially that fact that I am losing it slowly. I think this is where people get discouraged that they are not losing weight. I have lost a 1 ¼ pounds so far this week and I have four more days to go. My average week loss has gone up to 1.81 pounds. I hope to bring it back up to 2 pounds a week. Before the holidays and all of the birthdays I was at 2.08. I will get back to that and maybe even higher.
I do a lot of research on diets and weight loss, healthy eating by research the internet and a lot of You-Tube. Last night I watch one on “There is no one diet for humans” this made a lot of sense. People ask me how I lose weight because they want to try is. I tell them you need to find you own diet that you can live with and is healthy. This also stress the importance on you blood glucose level that can vary with different foods on different people. I have only been taking my glucose level in the morning before I eat. This morning it was 86, which happened to be the lowest since I started my program. I will take it today two hours after I eat breakfast. I don’t eat breakfast until 9 AM because I am doing the 18 intermittent fast (I believe that I mentioned this) I eat three meals a day and my last meal is before 5PM and I do not eat until 18 hours later. I is working fine I am finally getting used. I usually eat fruit around 12pm as a snack. So, will I have another day at 259. If if follows the pattern I will weigh 259 for the next 2 days. Let’s see tomorrow.
January 9, 2019
I wake up every morning stand up put my hand over my heart. Say “I love you Kenny Arone” and say “It is going to be a great day. It is starting to work
Okay back to this morning. I weighed 259. I lost ½ pound with eating 1209 Calories. Yesterday for dinner I had homemade beef stew which I got from my freezer (That is another story) I felt sure I would weigh in the 258’s. Then I thought I am losing weight and I am never hungry. I remember when I crashed dieted I would lose around 5 pounds a week and I was always hungry. So this is a no brainer. Today for lunch I am having a Tuna Salad Sandwich. With mayo, tomato and 2 oz of avocado The projected total calories for the day is 1215. So far this week my total calories average is at 1202.29. My average weight loss is at 1.4 for the week with 5 more days to go. I am hoping to lose three plus pounds. See ya
January 8, 2019
I am going to have to be careful when I save. I Lost Jan 7, luckily I was able to retrieve it.
Awesome day, I don’t know where to start. First of all My Happy Meter Level is high
The day started off as always with me weighing in finally in the 250’s my weight 259.6, Yes! I am hear. Again when I reach 250 pounds I will make everything clear on what is means.
My next item is my diet. I do not liked to be labeled that I am on a diet.
di·et1
/ˈdīət/
noun
- 1.
the kinds of food that a person, animal, or community habitually eats.
“a vegetarian diet”
| synonyms: | selection of food, food and drink, food, foodstuffs, provisions, edibles, fare; More |
- 2.
a special course of food to which one restricts oneself, either to lose weight or for medical reasons.
“I’m going on a diet“
| synonyms: | dietary regime, dietary regimen, dietary program, restricted diet, crash diet; More |
verb
- 1.
restrict oneself to small amounts or special kinds of food in order to lose weight.
“it’s difficult to diet”
I prefer to say that I am on a customized meal pattern or eating pattern
So be it.
What is next. I do plan on going on a WFPBD gradually tgus year and by next year be 100% into the WFPBD.
This year my main focus is on losing weignt and what I am doing is working, however there is one addition thing that I will be looking at each day besides the calories and that is the protein
Most official nutrition organizations recommend a fairly modest protein intake. The DRI (Dietary Reference Intake) is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. This amounts to: 56 grams per day for the average sedentary man.Jul 5, 2018
I am also going to eat and substitute Hummus when I can.
Hummus is a Levantine dip or spread made from cooked, mashed chickpeas or other beans, blended with tahini, olive oil, lemon juice, salt and garlic. It is popular in the Middle East and Mediterranean, as well as in Middle Eastern cuisine around the globe. Wikipedia
Nutrition Facts
Hummus, commercial Hummus, home prepared Hummus, home prepared
| Amount Per 1 tablespoon (15 g) 100 grams 1 cup (246 g) 1 tablespoon (15 g) | |
| Calories 27 | |
| % Daily Value* | |
| Total Fat 1.3 g | 2% |
| Saturated fat 0.2 g | 1% |
| Polyunsaturated fat 0.3 g | |
| Monounsaturated fat 0.7 g | |
| Cholesterol 0 mg | 0% |
| Sodium 36 mg | 1% |
| Potassium 26 mg | 0% |
| Total Carbohydrate 3 g | 1% |
| Dietary fiber 0.6 g | 2% |
| Sugar 0 g | |
| Protein 0.7 g | 1% |
| Vitamin A | 0% | Vitamin C | 2% |
| Calcium | 0% | Iron | 1% |
| Vitamin D | 0% | Vitamin B-6 | 5% |
| Cobalamin | 0% | Magnesium | 1% |
| *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. |
Hummus
Description
Hummus is a Levantine dip or spread made from cooked, mashed chickpeas or other beans, blended with tahini, olive oil, lemon juice, salt and garlic. It is popular in the Middle East and Mediterranean, as well as in Middle Eastern cuisine around the globe. Wikipedia
A lot of my thinking can change as I do more research. For right now I want to replace, mayonnaise, spread for my toasr and anything else I can use it on
A lot more things are happening, but am running out of gas. See ya
January 7, 2019
As you can see it has been a few days and a lot has happened. I am still at 260.4 which is four day so far. Not as bad as you may thing, I went out to breakfast and to a birthday party and weighed 260.4. Tomorrow should tell the tale. Someone told me it takes two day for the extra calories to show. I don’t think so because I only ate around 900 calories yesterday. For breakfast I had a seafood omelet without the cheese and it was good at the birthday I had small portions of neat and ate potatoes and grilled vegetable and a very small piece of cheese cake.
Let me tell you what happened. January 4th I fell apart, no exercising, no writing I just watched television and fortunately stayed to my eating program. January 5th same thing, however I did feel better emotionally and something brought me out of it,
I have been doing a lot of research on the brain, my mind and my thoughts and somehow got led to Whole Food Plant Base Diet. Then
Why haven’t I come across this before. Saturday and Sunday I studied and research I also watch this video on net flick There is a book also
I look at my 7 day cycle menu that I have been on for 14 weeks and successfully losing weight and went out an bought a few food items (Not perishable) and found out this might be expensive and also I have a freezer of food that I have portion and stored (A lot of meat) NO MEAT DAIRY ON A WHOLE FOOD PLANT BASED DIET. I decided that it is not the right time for me to change horse in the race, however I will slowly incorporate WFPBD one thing I will probable substitute mayonnaise with hummus, For the most part. Losing weigh in my number one goal. My goal for 2020 will be to have a complete WFPDB in place. Maybe 25-50 &% implemented. So that is where I am at now.
January 3, 2019
What I enjoy most is waking up and seeing where I have come so far
My intention is to transfer this to a blog. This will also allow me to correct any mistakes and areas when I say I am going to do something and don’t do it as promised, however it will eventually get put in. Thanks
First
things first. My weight this morning was 261 pounds. Total loss of two pounds this week. My calories for yesterday were
1188 probably closer to 1210. Sometime I
will take a few raisins to get a sweet taste. Or even eat about two crackers. I
did eat a fruit yesterday and today I will eat an orange. I AM
AT A CROSSROADS. I NEED TO ADD MORE
FRUITS AND VEGETABLES TO MY MENU BUT THUS UP THE CALORIE COUNT, however today’s
calories are projected at 1121270
calories. I will make a decision on
Monday depending on how many pounds I loose. (Repeat the menu or Add more
fruits and vegetables) have not decided yet,
This morning I had another Oatmeal in a jar and that was very filling. The next two meals are the Nutrition Drink
Menu. Also I am not putting a ½ of teaspoon of money on my bread, I used to
have a teaspoon of butter and this I switched to honey. I find that the toasted whole wheat bread
taste okay without anything I am still a
little disappointed with the amount of weigh I have loosed. This will be the 14 week and I have only lost
24.7 pounds with an average of 1.76 pounds a week. One of the reason that will probably make me
repeat the menu is I want to get the weekly average up to 2.0 For the fot the first 5 weeks it stayed
there. We shall see. Yesterday I was tired in the morning and in
the afternoon. I want to say that it is
the amount of calories I am eating, (I don’t want to use that as a cope out)
Today I am full of energy. It might be
the Oatmeal Jar. Tomorrow will
tell. I did set a goal weigh for the end
of January. 251.8, ambitious but can be
reached
I also have to tell you how important getting to 250 pounds. When I react that number I will explain. The rest of the Fri, Sat and Sun average 1170 if I do not make any changes. I must I want to get back to the weekly 2 pound loss and get into the 250’s. One thing I have not discussed is that I am an obsessive person all of my life, probable why I was overweight and drank a lot, however again it helped me in my employment, Oh I came across this
https://www.medicalnewstoday.com/articles/323446.php
How Much Should I Weigh for My Height and Weight I am 5’10” all my life I was 5’11” when you grow old like I am, oh by the way I am 19 years old if I did not mention it before
I hate to let the 5’11” go I will try for the middle ground. My goal weight for the year is 185 pounds, I will stay with that for now
I used to be morbid (The term used then) when I weighed 385 Pounds (See picture)
So not I am considered Obese. And when I get to 185 I will be overweight. I will cross that bridge when I get to it.
Well that is it for now. See ya
January 2, 2019
Another interesting morning. This is going to be a long post. I feel like babbling. First of all this is my favorite journal. It is like I am accomplishing something every day and that is weight loss. Before I get into my weight for the day you can see that I am not going to weigh every other day or once a week. That is not me. On a personal note, I like and enjoy praise I have been that way all of my life. It has been a benefit for me especially in my years of employment. I always did the best I could and always better. This is why I feel that I was successful in employment. As far a planning for the future, well that is another story
My weight for today is 261.8 which is the same as yesterday. This is not a bad thing, as a matter of fact I am as happy as if I had lost weight. You see it could my weight loss runs in patterns. I stay at one number for two to three days, hopefully not like the 263 where I stayed there for over 12 days, however there was two thanksgiving dinners, two birthdays and a Christmas celebration dinner, all in all not bas (There was no gain)
Monday I weighed 263 and ate 1,223 calories Tuesday Morning I weighed 261.8 and ate 1276 calories and today I weight 261.8 again. What that is telling me my body is getting adjusted. I have no intention of reducing my calories any lower that 1200 anything else would be a crash diet. I think it is going to take my body a little timer to adjust to the 12-13 hundred calories.
Today I am going to eat 1260 calories with a new item homemade chicken noodle for lunch 204+ from research it is around this I can this so it is around 16 ounces. There are different number from 124 to 325 so I will put it on my to do list and get the exact number. I am in the restaurant software and consulting business I have a program that will give all of the
information I need www.costgenie.com. So again we wait for tomorrow. There is another thing that helps me and that is writing an SOC. As you can see on my goal list for 2019 I want to have one of my stories published. I am an aspiring writer oh for practice I write an SOC (Stream of Consciousness) story. The way it works is I create a word file pic a subject save it and start writing. The key is you write for 10 minutes without stopping (Very Important) if you need more time you can stop after the 10 minutes and start another one and add to the first. I do this a number of time. My SOC for today is “How I am losing weight” and surprising to some people. It is not counting calories or exercising or even will power or tracking you weigh daily.
Before I tell you how I am doing it I was to digress for a seconds “According to the U. S. Food and Drug Administration (FDA) Americans spent an estimated $30 billion a year in 1992 on all types of diet programs and products, including diet foods and drinks.
Updated “And profit they do—Americans spend north of $60 billion annually on diet and weight loss products. This means that we’re not only consenting to being oppressed by poor self-image, we’re paying into it to the tune of $60 billion a year, with our hard-earned (unequal) wages.Mar 10, 2017
How much do weight-loss programs cost? Price quotes from three diet programs, based on a goal of losing 25 pounds, run the gamut from $65 to more than $700, though the price tag on the low end of the spectrum doesn’t include the cost of groceries.
Tomorrow I will tell you what my meal plan is costing me and how. I can tell you it cost about $70.00
So what is my point
My point is it does not cost you anything to lose weight. Yes you have to eat each day so what I suggest is you accept that
If you want to lose weight the answer is in your head. And I don’t meat will power, or confirmations. I will try to explain in the next few posts
January 1, 2019
Awesome, if you have been keeping up with my previous post you will appreciate this.
First of all I made some changes from yesterday instead of weighing M, W & Friday. I am going to weigh every other day. Today being the January first I thought it would be a great to start. Okay, here is where I am now.
- Blood Pressure and Blood Sugar right on
- 1 Did my measurements When I started
- This Morning (As each month goes, the measurements will get more accurate)
Not too bad and getting there
Remember I told you I was going to copy a week that I lost two pound. IO copied the menu however I adjusted to a 1215 calorie dally average.
Note: I decided that I was going to take charge and not let my mind and brain take over. So here are the results. Yesterday my calorie count for the day was 1223 and this morning I weighed 261.8 that was a pound and ½ loss for the day. Now we cannot jump for joy because there might be other factors that we have not seen, so todays projected calories 1276. All we can do is wait and see what happens on Thursday Morning. I did feel a little hungry, but by making my big meal at 5 PM that helps, This is what I ate yesterday
This is todays menu
It will be interesting. I cannot really say anything until Wednesday morning. I will still post tomorrow. See ya
December 31, 2018
This is an exciting morning. Where do I start? First, I am still at 263 pounds and I have
declared war on my mind and brain. Many
years ago when I was trying to lose weight I came across an article that
basically stated that your Mind and or Brain will fight you when you try to
lose weight. That impressed me. I now know it has something to do with
starvation. I am not going to go into
detail. We all know the story. Back to me.
I have been at 263 for 12 days and I am pissed. I know I had two days where I increased my
calories one was over 2000 and the other was around 1800. But the last five days I have followed my
meal plan and with no avail
I am starting my 14th week and I am averaging 1.62 pounds loss a week. The first 5 weeks was 2.2 pounds a week. Time to take a reality check and reboot. As I stated yesterday I am taking on of my first menus that helped me lose the 2 pounds a week and change it a little. This is what it was
This is my projections for this week
I am not going to guess the outcome of this week, however each day I will do a Projected to Actual
One other thing as I said I will be weighing Mon, Wed & Fri AND FOR THE FIRST TIME I WILL BE WRITING DOWN MY MEASUREMENTS
So that is where I am at now. Tomorrow I start a new weight chart
I have to say I am looking for to getting into the 250’s I feel that it will be my turning point for my weight loss plan. Oh one other thing I have a vision board for my goals for next year. I will share it with you
I also do a Monthly Goal list. My goals are ambitious but only one of them in not in my control ( Having one of my stories published)
Enough babbling for now. I need to get to my Dream Journal (And that is another story)
December 30th 2018
I still have not reached the 262’s. I have weighed in the 263’s for 11 days now. I did have one day at 262. I am on my third day on intermittent fasting and I will reach the fourteen days. I do have concerns when I look back and see that I have 3 week of losing 2 pounds a week. It was working then I started experimenting with different eating and fasting programs and have not gotten back to a regular 2 pound loss.
Next week I am taking one of those weeks and follow it. It had a 1372 daily calories.
Okay on to the nest item. I have been thinking about this for a long time now and that is “How often should I weigh myself. I have done some research. I like weighing every day. I call my “Cause and Effect” I feel that I am learning that makes me lose and gain weight, however as I did some research from a blog by “Paul Salter, MS RD” I am going to make some changes.
August 23, 2017 • 5 min read
Q. I’m Following A Weight-Loss Plan. How Often Should I Weigh Myself?
People trying to lose weight tend to fall into two camps: Some swear by stepping on the scale daily, while others check their weight weekly or only occasionally—and even then, they might be holding their breath and peeking through their fingers.
This might seem like a matter of personal preference, but research indicates there’s more to it than that. So is one method better than the other for your overall results?
THIS IS ME NOW: Your weight on any particular day can be impacted by numerous variables, including the previous day’s food, fluid, and sodium intake, and even your stress and sleep habits. The swing, both up and down, can be larger than you expect, too. One day you’re down. Hooray! The next, you’re up—then up again. Yikes! If you’re the type of person who feels like you’re personally on trial every time you step on the scale, this can be exhausting.
My daily weight effect my mood for the morning. I do not like that.
This is a great blog and to make a long story short I have decided to start tomorrow Monday December 31st to Weigh myself on Monday, Wednesday and Friday.
I have a justifies my reason for weigh every day is that I am learning what makes me lose or gain weight. I have have to a point, but I am ready to settle down and make the “Weighing In” as secondary and not the beginning of my day. I am looking forward to see my results.
See ya
December 29, 2018
Besides you weight going up and down so do your emotions. There is a lot of good feelings when you are on track in losing weight and disappointments when you are not. Yesterday I woke up at 5 AM and weighed 263.6. That was unacceptable so I stayed in bed and got up 45 minutes later and waited a while and weighed 263. The same as yesterday. I am disappointed, however I knew after I ate dinner that I blew it I ate double portion or my yogurt and blueberries plus adding chopped almonds and chi seeds. It was a healthy meal, however it was 300+ over my projected calories.
I went back and found five weeks where I lost 11,5 pounds avg 2.3 The average Calories were 1324. Next week I am going to take those menus and use them. I am going to start with the October Menu
I do not eat breakfast until 9 AM this is the second day on my 16/8 intermittent fast, I felt good yesterday only got moderately hungry
See you tomorrow weighing in the 262’s
December 28th 2018
Lot of things to discuss today. I weighed 263 down a pound and ½ from yesterday went back to gaining ½ Pound. Okay here is is. I know I have stated that I was against fasting because it threw me off and I want to say on a steady program of losing 2 pounds a week and have not had a regular week since before thanksgiving( 2# Loss). Well here goes. This is what I am going to do for the next 14 day. Basically the holidays are over and I am ready to get serious again about get back to y late weight program, only this time I am going to try something different besides eating healthy I am going to do something else and that is to be healthy by Eating right (Calorie restriction) I am going to try to keep my calories under 1300. (1393 so far this week). Besides my exercising I am going to add intermitted fasting mainly the 16/8 program
16/8 intermittent fasting involves eating only during an 8-hour window and fasting for the remaining 16 hours. It may support weight loss and improve blood sugar, brain function and longevity. Eat a healthy diet during your eating period and drink calorie-free beverages like water or unsweetened teas and coffee.Sep 4, 2018
I am going to eat my breakfast at 9 AM , Lunch at 2 PM and dinner at 5 PM and then fast until 12 noon the next day and start the cycle over again
So “Let’s the games begin”
December 27th 2018 Thursday
Well I have a lot to write about this morning. First of all I gained ½ pound Pounds. Which is not as bad as it looks. I did go out with friends to celebrate Christmas. My calories were around 2100. I had a Christmas drink of a shot of Cognac 1.5 Fl. Oz’s. 8 oozes ogf grilled and a spaghetti dinner (I should of ordered a half order) Should off, could off. I was not upset for two reasons. It was less that I had anticipated and it allow me to keep my “Life Balance” Which I mmight as well explain because it is an important bart of losing and maintaining you weight
Below is a base copy, I have another one that is customized for me. I do thy to follow this
Think of wach one of these as “Spark Plugs” to function normally all of these must be firing
Last night was Social. I do not go out too ofter, however you have to keep things going.
Today will be 1300 calories. Again as always “Cause and Effect” to leard
December 26, 2018 Wednesday
Woke up at 4:30 and went back to sleep until seven. I knew I would weigh in the 262’s, didn’t happen 263.6 I would not except I was not going to eat or drink anything this morning until I was in the 262’s. Did not have to do that. Had a bowel movement and weighed 263.6. I will accept that today but not tomorrow Thursday 1261 Calories and here is my menu
Oh, another thing that hindered my weight loss was I only drank two glasses of water if that. I brliever that dronking my 4 (16oz) glasses of water helps in weigh loss. We shall see tomorrow. Again I feel I am losing Fat. I am going to do my intermittent fast of Friday and Saturday od this week. Normally it will be Sunday and Monday but Monday is New Year’s Eve and I am going out will discuss that later. So long for now I need to get ,y exercise in before I go to the VA
December 25, 2018
Merry Christmas to me. Last night I read my SOC on my favorites Christmases. I need to do another one this ended before I went into the Military. Okay back to this Christmas Morning. Woke up at 5:30 AM and weighed the same as the last three days 363.6. I am not alarmed at this because it seems to be pattern it has happen every month once or twice. I think my body manages how much weight I can lose. I did lose 3 pounds last week and gained a pound and one-fourth the week before. I am still not doing very bad averaging 1.8 pounds a week and a total loss of 22.1 pounds, however I am going to make a few changes this week and I am reducing my daily calories to 1200 per week. One positive thing when I have these days where I have a strange I feel that I am losing fat off my body I can almost feel it, so it not all that bad.
This morning I am going to my son’s house for his annual Christmas Breakfast. I should be okay.
I have been doing a lot of reading and I am considering going back to the intermitted fasting. It seem to make sense
Again it will be interesting what I weigh tomorrow and it should be clear sailing after that with no eating obstacles that I know off, oh and another thing I am going to be eating a lot more meals from my freezer. On the upside of that I have only spent $80.00 in food this month, what really helps is the nutrition drink I get from the VA Glucerna Chocolate Drink which is about $ 40.00 a box ( 24) and I use about 2 a day that is about $ 1.66 a piece which comes to $23.00 a week and and $ 97.00 per months however I do not during 2 a day all of the time when I have a sand with or breakfast cereal I do not drink one which is probable 5 times a week
See you tomorrow and Merry Christmas.
December 24th 2018
4 Glasses of water
Based on the 1200 calories I had yesterday You would think I would of lost weight. I weighed 263.6 which was the same as yesterday. I kind of expected it there is a pattern I usually have to have the same weight for about three days then I lose weight this is a cycle that has been happening for the last three months. I have gotten used to it and not get disappointed. In the back of my mind I felt that I should of weighed 262 but what this tell me is I am back to my regular program and that’s okay with me. The first two months I was averaging 2 pounds a week. it is down to 1.7, however I feel that I can bring it back. One week with a gain of 1.4 and only a 1 pound loss the previous week did all of I overate at Danny’s Birthday. And one other day I cannot remember. I am putting this week behind me, however I am going to Danny’s house tomorrow for our annual Christmas Breakfast. I feel that I will be in control. I probably have one more 263 day and then it is on to getting into the 250’s I have a shot of meeting my target weight for this month of December which is 259 Pounds. I can do it. Tomorrow will be the key. See ya
December 23, 2018
3 Glasses of water. 2 glasses under
This morning I weighed 263.6 I I lost ½ pound on 1371 Calories. Today my projected calories are 1356. I wonder how much the fact that I did not drink my normal about of water had an effect of the weight loss. Normally I drink about 4 glasses (16 Fl. Oz) 64 oz ½ gallons
I feel good this morning I woke up happy with thought of my grandchildren especially my two grandsons Paden & Ian. In the 1990’s they stayed with us for a three months or so. End of summer and the beginning of school. When the first got up every morning they would have cereal sometimes before I go up. I would then eat. I would find things from the refrigerator and make an omelet or breakfast. I did not take them too long to figure out if they waited until I ate they would get a homemade breakfast. This was a fond memory
I have been thinking about going to Jimmy’s on Christmas eve for their family dinner. The food id very good. The conundrum is I do not have the control I would like to and it would probably cost me 3+ ponds, I want to get into the 250’s very badly. But I do have thoughts. I hope I can stay strong. I have a chance of weighing 259 on New Year’s day. That was my projection that I made on the first of the month.
On a positive note, Yesterday my old nemesis came back for a few hours. This is where I get extremely tires and want to eat, Really hungry. Took a nap and then watch TV of about 15 minutes and it went away followed by a euphoric feeling. Looking forward to tomorrow’s weigh in. Once I get into the 250’s I feel the constant awareness of weighing in will wear off. I hope so. Time will tell
Note: Made a change in my breakfast menu. I did not feel like the Corn Flake Breakfast so I have an oatmeal in a jar 350 Calories which is about 100 calories less. I just finished walking .6 miles for 12 minutes 200 steps. See ya
December 22, 2018
This morning I weighed 264.4 I gained ½ pound. Now, that is not as bad as it seems. I had end epiphany yesterday. It dawned on me that I had screwed everything up by experimenting with trying to lose weight faster. You know what I did. For nine weeks I had a program and a pretty good menu and the main thing I was not hungry, In the last week I have been hungry. As of yesterday I went bac on the program. Yesterday was 1573 Calories today will be 1363* with a 6663 calorie breakfast *Creamed beef on toast with an egg. The meal patter I have is pretty simple. One meal is 425 to 623 calories and the other two meals are standard Nutrition Drink Menu 429 Calories so my meals can be from 1300 to 1400 calories a=with a day at 1500 calories. That is the plan for the next week
- I am cutting out the nutrition drink for dinner. I have go to get back to my plan or program. It will take a week. Tomorrow I should weigh the same.
December 21, 2018
Good Morning in regards to my weight. I weighed the same as yesterday. Which was good because yesterday I lost 1 ½ pounds. My body will not keep losing every if I only eat 1067 calories a day. It was a good test and I will do it again next week, but today I am going to eat a healthy breakfast
Which brings my total calories for the day at
Compared to yesterday of 1067. Again my way of losing weight is from staying with “Cause & Effect” LET SEE WHAT 900 CALORIES MORE DOES IN THE MORNING.
December 20, 2018
Exciting Morning, I weighed 263.6, I would of been satisfies with 264, but this was a bonus. How did I do it. I explained above, but I will do it again. I believe there were a few factors. The main one was the reduction of calories of about 300+ to 1067 calories, and yesterday I was on the treadmill for ten minutes..
So, I have decision to make. Do I repeat yesterday and eat the same things. I am undecided at this point. We will see when I make my entry tomorrow morning. See ya
December 18th 2018
The four days starting with Friday the 14th. That is the day I received my new scale. Not to my surprised it was 4 pounds that my old one. So that created a problem it set me back you see my day start off when I weigh and if I am losing I am in good shape, not I know what to do. I can control it, but I don’t because it is all part of my journey. I am on Track
My weight loss program is centered around counting calories, however it goes deeper than that.
I am not just counting calories I create the menus and decide which Items I will eat and it is constantly a “Cause and Effect” for example this week starting Sunday I did a 24 hour fast and ended on Monday at 3 PM at which time I ate a Oatmeal Jar with (Rolled Oats ½ Cup, 1 cup Almond Milk, table spoon on yogurt, blueberries, strawberries nuts and raisins.
One of the things I need to discuss is my emotions. Right I am at a high a 10. Not because of this along it is the rewiring of my brain that is helping. I will discuss that in my Brain re-wire Journal
Than at five o’ clock my nutrition drink+
Well with the adjustment on the weight Monday Morning I weights 267.4, That blew me away, however on Tuesday Morning I weighed 265.6 1.8 pounds loss. Like I say this is a learning process am I keep track of everything. Today all three meals were The Nutrition Drink+ and an orange. I hope to level off to losing 2+ pound a week as of today I have lost 20.1 pound averaging 1.67 pounds a week on an average of 1400 Calories.
So what is the current plan. My projected calories this week is 1341 Calories. With 1583 calories on Saturday because of having a new menu item creamed beef 6 oz on toast and an egg.
December 19th 2018
This is like my dream journal I have to write down my thoughts right away otherwise I will not be able to get all of the information
It 5:30 AM and I just weighed. My weight was the same as yesterday 265.6. I know if I had gotten up at 7:30 AM like yesterday I would of weighed around 264.8, but that is another story and the fact that yesterday I had lost 1.8 pounds. Yesterday was a test which I will repeat today with one minor change I will still do three ND (Nutrition Drink Menu) which came to.
Yesterday I ate more calories than I thought. I ate approximately 1515 calories. Normally the ND menu is 1298 Calories. Today I am going to eat the same menu except at night I will leave out the Nutrition Drink (220 Calories, so my total calories will be 1078. It will be interesting if I can stay on it and see the effect tomorrow morning.
I know I am impatient, but I want to get into the 250’s by the end of the month I need to lose 5 ½ pounds in the next 20 days that is a little over 2.5 ounces a day. It is feasible.
Okay here we go………………. See you tomorrow morning
December 14th 2018
Yesterday I lost ½ pound. This would be okay if I had not had a bare menu 442 Calories x3 + 62 Calories for and orange
Total Day 1388 Calories. I am still having a scale problem first time I step on it 265. Second time 265.8. I took the 265. Tomorrow my new scale comes in. I will have to let is charge and Sunday Morning I should get the first accurate reading. I will check it against my current scale. It will be interesting to see the results.
Yesterday I was a little hungry so I ate part on my dinner Bread & Butter @ 3 PM, the Egg @ 4 PM and the Nutrition Drink at 5 PM I just remember I had two peanut butter and crackers and 4 plain crackers, I will have to add that on
That brought to 1553 calories. This is a learning experience and in a few months I hope to have this down pat. I also did not exercise yesterday
December 13th 2018
This has been a disappointing morning in regards to my weight I gained 1.8 pounds since yesterday. The previous day I lost ½ pound with 1323 Calories yesterday I ate 1440 Calories. This does not make sense,. Last night before I went to bed I weighed the same as I did in the morning. I know you cannot go on one day, however yesterday I drank ½ the amount of water I usually do and I also slept all through the night.
I feel that it may be the scale so I order another one that will be here by Friday.
There is a group of people that say you should only weigh once a week. I don’t have a problem with that, however I believe in “Cause and Effect” I weigh every morning and evening to see what is happening. I am comfortable with that. There is one drawback and that is if I gain or don’t lose weigh it effects my emotions for a few minutes and then I get over it. On the other side of the coin when I lose weight it affects me in a positive manner all day. Today I eat the menu above for the three meals today except I will substitute Yogurt and blueberries for the bread and butter. This will be the same amount of calories 1385. We shall see what happens tomorrow morning
December 11, 2018 – Tuesday
My first journal entry. I weighed 264.8 today O have been doing this for over ten weeks and I have lost 20.9 pounds.
I have found out that you have to experiment and try new things. Today I am just having the VA Drink all three meals 1323 Calories. It is 4:30 PM and I will be eating at 5 PM. I have not been hungry all day. I feel that one of the meds I am taking (From the Psychiatrist) is helping, it is called Bupropion
Bupropion (Aplenzin, Wellbutrin, Wellbutrin SR, Wellbutrin XL) is used to treat depression. Bupropion (Aplenzin, Wellbutrin XL) is also used to treat seasonal affective disorder (SAD; episodes of depression that occur at the same time each year [usually in the fall and winter but rarely may occur in the spring or summer months]). Bupropion (Zyban) is used to help people stop smoking. Bupropion is in a class of medications called antidepressants. It works by increasing certain types of activity in the brain.
I feel that is a hunger depressant also I had taken it about five years
ago. I had to get down to 250 pounds
from 350 pounds. I did it about 4-5 months, However it was a crash diet
and I gained it back to 300 after a few months.
This time I am doing it right. I will
talk more about my emotional state and some go the other things I am doing
along with this.
December 12, 2018
This is interesting. This morning I had lost ½ pound.. I won’t know until tomorrow how it really worked
Yesterday I had this menu for BL&D
I am setting up a meal pattern that I will use
Sunday afternoon nor food after 3 PM until Monday afternoon at three PM I will eat a Oatmeal Jar
Then on Tuesday I will eat the above. Tomorrow I will be able to analyze the effect of what I ate today
.
Where to start
390 Pounds Year 2000 330 Pounds 2001 300 Pounds 2005
275 Pounds 2010
265 Pounds December 18,2018
My Weight loss & program Goals for 2019
- Get to my target weight of 180 pounds by Thanksgiving 2019
- Strong Exercising Program
- Start Hiking climb Mt. San Gorgonio
This has been a journey with a lot of gaps. I will be eighty years old on May 29th 2019 and my goal is to be at 200 pounds for my birthday and by September 1st at my target weight of 180 pounds. By Thanksgiving 2019
How is this going to happen? How is it happening, why is it happening. When is it happening, what is happening, where is it happening and to who.
This is a good start
Here is a little background
I have started my journal today. The format is that above I am going to give an introduction and explain everything. Right now I want to start.
I woke up at 8 AM because I had been up every two hours peeing. I normally am able to sleep through the night but the last two day I did an intermittent fast. I do it from Sunday starting at 3 PM till 3 PM the next day. At three PM yesterday I ate a Breakfast Oatmeal in a jar 359 Calories and at five I had my normal breakfast menu which consist of (Glucerna Therapeutic Nutrition Drink, 220 Calories, Slice of toasted whole grain bread with a tsp of butter 33 Calories and a large hard-boiled egg 78 Calories. Total 442 Calories. WE WILL CALL THIS THE VA NUTRITION MENU.
This is the foundation of my weight loss program. I eat this normally for breakfast and dinner, however sometimes I do vary. I also eat a healthy sandwich for lunch consisting of two slices of toasted whole grain bread, 1 Tbl. mayonnaise, two slices of tomato, slice of red onion and 2 ounces of deli meat and a fruit. This is about 520 calories, depending on the meat.
I do change around and add different lunch items such as Chicken noodle soup, Brand flakes 1 cup, Almond Milk 1 cup Raisins and walnuts as well as other items
Oh one other thing I make a breakfast drink about 4 to five times a week, ½ cup warm water with a Tbl of Lemon Juice, Tbl of Mothers Vinegar, Tbl of Honey. Added to this is a tsp of cinnamon, thermic and cayenne pepper 98 Calories
That’s my basic program. Now here is the key to the success of the program and this is a Calorie counting program with many other features. I will just be concerned with the calorie counter menu below is an example
This is an awesome program. I also see a Psychiatrist and a nutritionist at the VA that I see.
WFPBD Weight Loss Journey 
Very Nice post and the images that used in this post is also very good. love it.
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