|Start Weight:||(12 Jul 14) 156.0 lb|
|Current Weight:||(30 Dec 14) 134.6 lb|
|Goal Weight:||138.0 lb|
following: Intermittent Fasting (4:3 basically)
performance: gaining 2.8 lb a week
One of my goals in losing weight is to take a load off my feet - literally. I have flat feet and plantar fasciitis. Once I hit my weight goal, I plan to transition to a DASH or Mediterranean Diet. I also plan to eat less processed and more whole foods. I also have sarcopenia so any weight lost is weight I don't have to carry around on my frame. My goal is to restore the muscle mass I have lost from my sedentary lifestyle (sarcopenia). I may eventually wind up gaining weight, but I hope it will be muscle replacing fat. To that end, I do strength training using dumbbells and ankle weights. I'm also doing cardio. I'm slowly building an inexpensive home gym. I plan to add more cardio machines so that I can cross train. Personally, I'm find that calorie restriction is the easier end of the health equation than exercise. Calorie restriction requires me to do nothing or do less (eating). I'm good at doing nothing, LOL. Whereas exercise requires effort. Not that you shouldn't be doing exercise, but it's a lot easier to engage in portion control, pushing away from the table, etc. than it is to hit the gym. I've been losing weight and gaining weight for years. Factors in finally losing and keeping weight off: first, accepting the reality that my metabolism has slowed and I don't have to eat as much as I used to. I continue to be surprised at how little I need to eat to maintain or gain weight. Another change in awareness resulted from tracking my weight and peaking at 172. I realized I was headed for serious health problems if I kept going down that road. One possible reason for my long-term overeating is that I've always liked to think of myself as having a medium frame and ate that way. In reality, with a 6.6 inch wrist, I'm close to the line between small and medium frame. I've counted calories and tracking my weight but what finally put me on the path to losing almost 30 pounds from my high of 172 was the Alternate-Day Diet.