kingkeld's Journal, 10 July 2013

Good morning!

It's a good day. I slept great, though maybe not enough, and I feel that I have focus on things and that I am moving forward and downwards.

I lost 300 grams since yesterday. Not as much as I hoped, but more than I could ever hope for on a daily basis.

Yesterday went pretty well in regards to calorie intake. I ended up at 2100 calories, using my allowance fully.

This gave me something to ponder on, and this is where I'd like to "go deep" with you guys today.

How much SHOULD we eat?

I know that I really like to go lower than the RDI I am given my Fatsecret or by any other calorie counter app/program. I think this is because I have the whole "the less you eat, the more you lose" thing poking at me still - even after almost three years in this "business" - and I know it's not true.

It's not about how little you eat. It's about eating the RIGHT amount of calories.

I have gathered my own intel on this, and I have read a gazillion articles. Everyone says the same, and still I catch myself ending up doing "wrong".

The rules are simple - and this is essentially the entire weight loss game boiled down to one magic sentence:

Consume 500-1000 calories less than you burn, as a daily average.

There. Done. That's it.

When you do this, your body has all it needs to survive. There is (generally) no real plateauing, stalling or anything else that gets in the way.

I see this with the people I start in up in my weight loss class. It's way easier to just use the numbers and not fight to go lower.

When you have the 500-1000 calorie deficit, then you still eat enough for your body to function properly. Your body "sees" that it's safe to let go of the excess fat. Your body is happy, and so are you.

It's a lot less frustrating to lose weight when you're actually allowed to eat during the process. :)


The reason I got the reminder of this was that I once more was reading the "2 meal solution" e-book. He talks a lot about having proper food habits and about eating enough. Obviously, I couldn't agree more.

And still, I catch myself trying to "shave off" 500-1000 extra calories on a daily basis. I like the thought of having "given a little extra", as it gives me a feeling of accomplishment.

However, I do think that it is MUCH MORE important in the long run to do this right instead of doing this fast. I think shaving off more calories just to shave off more calories generally is a bad idea.

There will always be days where we just don't reach the max of the RDI. There will be times where we save up calories for the party next Saturday. Things like that. But this is different. I'm talking about coming out of the week with a 7000 calorie deficit ON TOP of the deficit already calculated by Fatsecret.


So, with that in mind, I will try to get a few more calories in throughout the week. I think this will help me, in general, but it will of course also weigh me down a little bit, simply because I need to eat a little more.

The "old" rules still apply, though. No bad foods throughout the week, and only the "really fun" stuff on Saturdays. :)

I think going to the max of my RDI will also help me stay on track in general. When you can eat more and allow yourself more, it's easier to not get yourself into trouble.


Yesterday I wanted to eat the whole world!

I think this was related to being low for just a day or two, and it's crazy how that affects me. I keep trying to go low, but I don't need to.

The result yesterday was that I had every single calorie that I was allowed, and it was actually good enough. It made me able to keep trouble at the door, and I came out of the day knowing that I did as I'm supposed to.

Sure, there's less weight lost today compared to yesterday. However, I also feel very satisfied today, and according to fitbit (and everywhere else) I am still in a nice deficit that'll bring me to my goal - and hopefully fast. :)


Today, I'm 82.6 kilos. I'm still in a category that I find unacceptable, as I want to be under 80, but I'm getting there. One day at a time, one step at a time, nice and easy.

The 2 meal thing really works fine for me. I like skipping the breakfast, as I really don't feel that I need it. I'm perfectly fine with lunch and dinner, and a few snacks inbetween if I need to.

Generally, I'm getting better at NOT snacking. I see that the snacks are what usually gets me in trouble, and I wish I could just eat my main meals. I don't think I'll ever be that type of person though.

I like snacks. I like little foods. I like eating. But I don't like what it does to me.

And still, if I have room in my RDI, and I have had reasonable foods for the main meals, and I have wiggle room, then I can allow myself to do "bad", as long as I stay within my rules. No sugar junk on weekdays.

The sugar is mostly for me to not wake up the Carb Monster. He's always lurking, and I know more than anyone that once he is there poking at me, then he isn't gonna stop until I go to sleep, no matter how much I feed him. It's better to let sleeping Carb Demons lie.


So, the weekly stats are in!

I like getting these numbers, and I like seeing how well I'm supposedly doing!

What I am mostly focused on these days is the calorie burn. I burned an average of 3100 per day last week. This goes perfectly hand-in-hand with a calorie intake of 2100, to have the calorie deficit. 2100 is what my calorie counter is suggesting for me to eat daily right now. This is what I'll stick with.

Even if Fitbit IS wrong, and I'm still not fully convinced that it isn't, or even if there IS something about formerly obese people not being able to eat the same amount of calories as maintenance RDI as "normal" people do, then with a 1000 calorie deficit I will still lose a little weight. I am pretty sure about that. I am pretty active, move every day, for quite a while, and try to not "just sit".

I'm doing well.

Speaking of stats, here are the numbers from yesterday.

They pretty much underline the 3100 calories per day statement, and yesterday wasn't all that active. :)

I did go to the gym with Wife, and I did get on the elliptical, but I only spent 10 minutes there, as I suddenly had other users of the gym asking me about my class. I think I have three new clients coming up. :)

I'd much rather make some business than do extracurricular elliptical workouts. Gotta keep the business going, right?


Today, it's a cold morning. I have both gym and walk this morning, but I think I'll wait for the sun to come up and then go walk in the afternoon.

I will definitely hit the gym before work - I got a great reminder of how awesome working out in the morning is, when I went at 7 AM on Monday. I want more of that, and I just love the feeling of accomplishment I get from it.

So, it's gym this morning, and then walk after work. It's gonna be another sunny day, so I am 100% sure I will get my walk done. No worries.


Today, I'm thankful for:
- A good night's sleep.
- Working out this morning.
- Wife
- Great stats from Fitbit

Happy Wednesday! Life is good!

182.1 lb Lost so far: 159.6 lb.    Still to go: 0 lb.    Diet followed 100%.
on diet kingkeld's own diet   losing 4.6 lb a week


1 to 20 of 22
Lots of pondering and self-examination - I find your musings quite enlightening at times and your self-discipline is awesome. Have a great day :) 
10 Jul 13 by member: Earthlady
Thanks, Karen. You too. :) 
10 Jul 13 by member: kingkeld
Hi Keld, good morning. Lots of thought provoking stuff today. Firstly, obviously I am a woman and I think our bodies work differently. I don't really believe in the calories in/calories out, not totally. I read the book Good Calories, Bad Calories, I'm sure you did too, and Taubes makes some valid points. However, it is working for you and we all do what works :) I think because you are so active you can eat to your maximum RDI and not gain, and shaving off 500-100 calories here and there will get you to the loss you are looking for. I don't think that will work for the ordinary 'loser'. I cannot eat anywhere near the RDI that FS sets for me. I think FS says I can consume something like 1,500 to 1,800 calories and I know if I go over 1,300 I don't lose, period, end of story. Likely because my metabolism is screwed up because of years of yo yo dieting. I also don't exercise. I haven't found anything I can do, except walking, which I can tolerate because of arthritic knees. I also do like to skip breakfast, and fast for at least 18 hours though some days I am hungry, like today, and find I need to eat. Like you it is generally after a couple of low cal days so I try to honour my instincts and eat. So not sure if I have shed any light on your thoughts/questions, but just giving you my perspective. I have eaten relatively light this week, overall, and haven't lost an ounce. But I will take my own advice in that if I know I am doing what I think I am supposed to be doing, then it will all sort itself out eventually. Lack of sleep and stress play a role in keeping weight on and right now I have under both stress and lack of sleep. It sucks being in my 50's, 'cause I used to sleep like the dead, now I would kill for that :) Have an awesome day. Its great to be aware of your triggers and hunger signals. You will NEVER go back to the previous Keld, that is for sure. 
10 Jul 13 by member: sarahsmum
Interesting notes, Sarahsmum. I do need to point out though, that I myself also spent a LONG time losing weight without working out, without being active at all. My entire focus was on the calories. I myself have been on many different diets, the works, and had totally given up on losing the weight. The only REAL difference for me this time around was that I saw the point. I saw that I had the tools. And I saw that it wasn't too hard to do. I do thing that it will work for the "ordinary loser", as you put it (great expression!). I have 15 people in my class, ALL very very different, and it works for each and every one of them. Maybe reconsider your calorie burn? Is it correct? And, obviously, do you record your food right? Still, I do realize that we're all different, but I have yet to ACTUALLY meet a person that this didn't work for, once the clutter is gone. :) 
10 Jul 13 by member: kingkeld
I appreciate the feed back and any help you can offer. I am careful to enter everything that goes in my mouth, within the limits of FS and the brands they carry vs what we have in Canada but it is fairly accurate. I don't always log my foods but on average I do. So, suggestions? I eat about 1,200 calories 3-4 times a week and 700-800 the other days. Some days are way over - indulgence days but never more than 1,600 I think. And seldom less than 600. Would welcome any suggestions you have :) I haven't given up on losing, it is coming off, it is just damned slow but that's okay too. I just wish I could consistently predict an outcome but it is what it is, I suppose. Life is not consistent, is it? 
10 Jul 13 by member: sarahsmum
If you NEVER go over 1600, then I think that is where your error lies. I think you should try a PROPER Indulgence Day. Try using the system I wrote down in my blog - find it from my bio page. You'd need a day where you eat WAY more. Probably 3000+ calories. Your body just might be starving without you knowing it. Take a day off. Go nuts. Back on track the next day. See what happens. :) This worked for me. There's no need to be starving yourself. :) 
10 Jul 13 by member: kingkeld
Thank you for sharing your personal wisdom. Quite the education. I love it. My fav... what you're thankful for... Wife. Most Beautiful. Kudos sir. You're one hell of a husband to acknowledge her to the world.  
10 Jul 13 by member: ClassicRocker
Keld, I'm not starving myself, I'm not hungry at all. The IF and low carb have basically taken away my appetite. I am hungry from time to time, after a low carb day or two, but nothing like 'starving'. Anyway, I will read your blod, again, and see what I can take away from it. I am going out with the girls on Friday night - maybe you have just given me permission to go nuts! We'll see what happens but I'll wag my finger at you if I gain 10 lb and don't lose it as quick as you do!!!! 
10 Jul 13 by member: sarahsmum
Sarahsmum, I'm not talking about feeling hunger. I'm talking about your body shutting down because you don't get enough calories in general. I've been there. Never been hungry in my life. However, I got so good at optimizing my calorie intake that I simply ate with too much of a deficit for too long time. The fix is to take one pig out day. You use my system to calculate what intake you need without damaging your weight loss journey. I recommend you take a look at it. It works, and you sound like you're a candidate for it. The worst that can happen is that you have a fun day with all the foods you've missed out on. :-)  
10 Jul 13 by member: kingkeld
Hi Keld, so just did the numbers. my NEWRDI is 1,201.4 per day, with indulgence day calories - 2RMR = 1,495. Do you want me to give you the figures so you can check them? My RDI on FS should be 1600 but I lowered it to 1300 because I don't lose weight at 1600. By these calculations I've been about on target, I think. I don't go about 1,300 calories a day most days, and on my indulgence days I eat about 1500 give or take. So not much difference unfortunately. What do you think? 
10 Jul 13 by member: sarahsmum
I say go nuts! I'll take the blame if you gain 10 lbs. Of course, be prepared to gain initially. That's how this game works, and that's the reason I gain every damn weekend. But you'll lose quite a bit over the next week or so. :) 
10 Jul 13 by member: kingkeld
Looking forward to your feedback and thank you for taking this time, as you aren't getting paid for this :) 
10 Jul 13 by member: sarahsmum
Our comments crossed each other so I hope you see my comment about THE NUMBERS - lol. And thanks for agreeing to take the blame - LOL. 
10 Jul 13 by member: sarahsmum
For me to check it all for you, I need height, age and weight too. :) Your 2RMR sounds WAY too low. I'd think your RMR could be 1495, so your Indulgence Day would be 3000 calories. That sounds more right. But if you can supply me with height, age, weight, FS RDI (1600, right?), then I'll do the math in the morning. I'm off to bed now. If you like go ahead and inbox me. :) 
10 Jul 13 by member: kingkeld
Thanks will do :) So appreciate your help. Sleep tight :) 
10 Jul 13 by member: sarahsmum
oh duh I am such an IDIOT. My indulgence day is 2RMR - on other words, double my RMR - as in 2,990 - I did send you a PM with my stats, but I think this is where I went wrong. I'm such a duffus. Thanks for hanging in with me :) Look forward to chatting tomorrow when you can confirm I am a true blonde (even though I dye my hair :) 
10 Jul 13 by member: sarahsmum
It is funny how one thing works for one but not another; I guess that's what makes us all unique, isn't it. In answer to the question you posed in the journal 'how much should we eat' - I am a strong advocate of the 'eat what you love' book. It helped me get a firm handle on this healthy eating by 'portion control'. Oh, I argued it loud and strong that I should be able to eat bucket loads of vegetables and that's when I finally got it: TOO Much is TOO much - regardless of the food. That way, there are no good or bad foods... no weekday versus weekend meals. The image presented is that our stomach is about the size of our fist; and with that, we should not try to consume more than that at any time to satisfy the hunger. And yes, it took me a LOOOOONG time and much concentration to understand when I was really hungry versus eating by schedule, habit, boredom, frustration, temptation, etc. By retraining myself into the habit to keep my meals within the fist range, I no longer feel 'full' either. I don't get that stuffed, uncomfortable feeling. NOW.. I know someone could make the argument 'so, what if you only ate a fistful of ice cream everytime hungry' and I don't know how that would turn out for me. Probably not well as it would not contain enough nutrition as I get through vegetables and meats so I have no plans to try that. I have not recorded my meals for six weeks now and I'm doing okay so far. The months I spent recording here gave me a good all around idea of what the general makeup of the combinations of meals will be over all, a fair average of calories, fat, proteins, carbs, etc., and while I'm mindful of that I know the calculations that Xfood has YCal exactly and can be burned with ZExercise is just that: an estimate. So for days that I don't feel hungry, I don't eat as much. On days I do feel hungry I allow myself more and eventually it all balances out. Anyway, that's my answer for now. Sorry for rambling so much. 
10 Jul 13 by member: FullaBella
I recently lost weight quickly. It has to do with activity. Also medication plays a role. Famed singer Stevie Nicks is like 5 foot 1. She went on Klonopin and gained fifty or sixty pounds. She got off of it. Most of us as we age are on a lot more medication than just one metabolism-slowing medicine. I am on four to six a day. Probiotics can help get one's digestive system 'moving' in a natural way, which is important. I find around 2000 calories a day or less just inadequate for proper nutrition, so supplements are a must. I think we're meant to eat between 2,000 to 4,000 calories a day but way too many people just get no physical exercise in, and they leave out calories like oils too. 
10 Jul 13 by member: GlennM
Glenn, in reference to the amazing Ms. Nicks... I have heard the story about the gain. This is (without me pretending to be a doctor or anything) most likely not a fat gain, but fluids in a body that is reacting to "protect" us from chemicals. This isn't related to fat loss. This is a matter or being "drained" from the fluids again - and a whole different scenario, that a "weight loss diet" probably can't save anyone from. And you're absolutely right about the lack of exercise that many of us suffer from. We NEED to move more.  
10 Jul 13 by member: kingkeld
Bella, I LOVE your comments. SO thoughtful and insightful. I really appreciate them. I do agree with you - it's a matter of "the fist size meals" in general. In regards to the ice cream meals - I do think we could live off ONLY eating ice cream AND lose weight, whether you measure the fist size or count calories. We'd look horrible, skinny-fat, and feel miserable - but I'm convinced that we'd lose weight. Wanna try? :D 
10 Jul 13 by member: kingkeld


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