My new weight loss strategy

Miscellaneous and Personal Stuff I Must Share
1

Just yesterday I had a mild brainstorm. I guess it’s not really a strategy, maybe merely a tip. But it’s something that I think I will do well with.

Background: Back in November, 2019, just before Thanksgiving, I suddenly and randomly (but firmly) made a resolution to get healthy in 2020, starting at the stroke of midnight, January 1, 2020. I decided on a low carb diet coupled with intermittent fasting and regular exercise. It worked; as I write this I have lost 80 lbs. and am within spitting distance of where I want to end up.

Starting January 1, 2021, I will gradually and carefully add select carbs back into my diet – just nuts and beans at first, maybe fresh fruit at some point down the road. I will change nothing else other than adding in my new strategy. Carb intake will be as before other than as described. Exercise and intermittent fasting will continue.

Here is the plan:

  1. Determine your weight loss goal in pounds / week.
  2. Calculate how many daily calories you should take in to achieve that goal.
  3. Weigh yourself just once a week, same time, wearing the same clothes.
  4. Plan (as much as possible) and document every calorie you ingest.
  5. Break up your week into four segments. Let’s label them A, B, C, and D.
  6. A, B, and C are each two consecutive days. D is one day, and it will be the day before weigh-in.
  7. Calculate how many calories you may consume for each segment. A, B, and C will obviously be twice the amount of D.
  8. Now the fun part. On A, B, and C, you have two days to reach your total. You have some wiggle room. You went over 300 calories on day 1? Better cut day 2 by 300. You weren’t so hungry on day 3, or felt particularly motivated? You get a little extra on day 4.
  9. Day 7 is non-negotiable.
  10. Document all weights. Adjust calorie intake if desired.

I know I’m not exactly curing COVID here, but I’m pumped up and I think this will work well for me. I thought I’d share and possibly help motivate others.

Links:
Weight loss calculator
Weight chart for documentation

mmm

2

This sounds great. To be clear, it’s a level of calorie recording and tracking that most people probably won’t be comfortable with, but it sounds like a great way to lose weight if done consistently.

For your weigh in, I would suggest doing it nude first thing in the morning on day 1 after going to the bathroom. That should be a time when there would be less variation due to water weight.

The calorie wiggling in step 8 may not be that precise. Your body tweaks it’s system based on a lot of factors. Eating more or less calories may change your metabolism in ways that the calories don’t always add up precisely as you think.

I would also suggest adding in some level of exercise. That will help prevent muscle loss (muscle helps with calorie burn) and will help remove the fat stored in the abdominal cavity which has a lot of health risks.

3

My approach was different, but it’s worked for me over the last couple of years. As of this morning, I’m down 99# from my max and if I can drop another 25-30, I’ll be quite satisfied.

I started by not eating after supper. I quit hitting the snack cabinet at work, and I deliberately packed good breakfasts and lunches for work. Eventually, I found an app that I use to track my calorie intake and exercise outgo. The recommendation is 1000-1200 calories per day, and cardio exercise 3-5 times a week. I also weigh myself first thing every morning.

There’s nothing I “can’t” eat, but I find I’m pretty selective in order to stay within the recommended calorie range. I’m also somewhat aghast at the calorie count of some things I used to get when we ate out - it’s surprising I didn’t weigh more than I did! I don’t consider myself to be “on a diet” so I can’t beat myself up for “cheating.” I just decided to adopt a healthier way of eating, and it’s worked well for me.

Over the years, I’ve tried all kinds of diets - grapefruit, cabbage soup, Weight Watchers, Keto, South Beach, Diabetic Exchange - and I did learn from some of them, which helps me now. I’m good at judging portions if I’m unable to measure. But mostly, I just try to make good choices.

I’ve got a treadmill due to be delivered in a few days and that will take weather out of the equation when it comes to exercise. I went a bit overboard on sweets when we visited the inlaws for Thanksgiving, but once back home, I got back to my healthier habits. Apart from my mom giving us a big plate of her cookies for Christmas (man, can that woman bake!!!) I don’t anticipate any holiday issues, mostly because Covid is keeping us home.

For me, I really think my attitude has been the key. I’m not dieting - I’m just trying to take care of myself. And honestly, the downside is having to replace my wardrobe, mainly because I hate clothes shopping and I had to get rid of several garments I really liked. I’ve found the local thrift store is a great source for my interim clothing needs - $6 jeans for the win!!!

4

Yep, got that covered. It is mentioned early in my OP (not in the numbered list).

Wardrobe, yeah, that one one of my many motivations. I had a large amount of decent clothes that were too small. Here’s what happened, though - I still can’t wear them. Now they’re too baggy.

Good idea on the treadmill. I bought one a few years ago, never regretted it. With winter coming it will definitely get a lot of use.

mmm

5

Yep - that’s the only thing that works. It’s a change of lifestyle - diets are temporary, lifestyle changes are (hopefully*) permanent.

j

(*) - just to be clear, that “hopefully” is referring to myself.

6

I’m hopeful my change will stick also. I’ve got a serious sweet tooth, and I rassle it on a daily basis. It’s easier in the summer when I can get fresh fruits from the local Amish farmers. Winter, with its food-related holidays, is lots tougher.

7

Ain’t this the truth.