kingkeld's Journal, 02 November 2013

Good morning!

Well, sooner or later it had to happen, right? Weight is up today, by 600 grams. It's no biggie, really, just more of an observation. Looking deeper at the numbers, water and muscle mass is up, and body fat is down. I consumed about 2200 calories yesterday, but burned about 3300. There is no need for panic and no need to change anything. Just keep going.

This is something that I need to get better at. "Just keep going".

Many times, when suddenly my numbers go all askew, I start messing around with new systems, strange behaviors, changing a lot of things in an attempt to fix things.

The more I think about this behavior, the more I think I shouldn't change a thing.

What I'm doing - when I am doing it right - works. It works every single time. Consume fewer calories than burned. Stick around 2000-2500 calories and stay reasonably active. It's pretty simple isn't it?

So why do I - and many others - feel the urge to change everything up after a week of binging? We know perfectly well that if we just go back to the behavior that works, then it'll work. It's not rocket science that we're doing here. It'd just weight loss. It's all about calories in and out.


I see several things that can have caused a gain since yesterday.

The big kicker is that Wife and I had dinner at the new Chinese restaurant. I did ONLY smart choices (except of course the choice of going in the first place), and diligently counted and registered everything. I completely skipped oils and soy sauce. I avoided salt. But, of course, it can't all be avoided and I am sure the restaurant did a number on me. To top it off, the food was mediocre at best, and it won't be a place that we'll be visiting much. That's probably a good thing.

Also, I've had MASSIVE drops in fluid this whole week. Sooner or later, my body will want to replenish itself. Today might be that day. The numbers indicate a gain in water higher than the gain in weight, so there is still a fat loss since yesterday.

And, of course, there was a tough workout yesterday. My body's been recovering from that all day, and that often messes with the numbers.


I like that I now know my body well enough to know what's going on, and when it's no problem and when to take action and get serious and stick to plan.

I just gotta learn to simply go back to what works.


The one thing I don't see myself changing back from is Intermittent Fasting.

IF has REALLY helped me stay on track the last few months. Every day I do this, I feel great. I feel more relaxed about my calorie intake, I feel more in charge and in control, and I can eat much better meals - AND I don't think about food all day! This last bit is really the kicker. I see it almost every time I decide to have breakfast... I end up obsessing over food all day. If I skip breakfast, then I'm perfectly comfortable no eating until much later in the day.

This I clearly don't want to change. I get nothing but benefits from it.


Today will be a fun day.

Wife and I are on the train right now. Gotta love tablets and mobile internet!

We were planning to go to Copenhagen, but opted to go a little further, to visit Malmö, Sweden instead. Malmö has a lot of shopping opportunities, and we haven't been there in a year or so. It's a super nice city, and we're eager to go. We're not shopping for anything in particular, we're just gonna spend the day there, and see what happens. I love days like these.

The weather isn't all that great, right now it's drizzling, but the weather app on my phone says that the Norse Weather Gods will show mercy and stop the rain before we reach Sweden.


Obviously, a trip to Sweden presents some calorie challenges. I have a clear goal of not going crazy today. I really want to avoid an Indulgence Day, but at the same time I have no idea what we are going to have for lunch and dinner. I think my game plan is to go VERY low cal on lunch if I can, to have more calories for a nice dinner. I have 2000 calories available, and as much as I want to stick to it, I won't beat myself for going over by a little, as long as I have a CLEAR calorie deficit at the end of the day. 2000 should be easy enough for two meals, and may a snack (if the snack is chosen wisely).


Today, I'm thankful for: - Weekend! - Wife! - Sweden! - Mobile internet! - Lounging on the train with a nice cup of Joe, writing my journal.

Have a great day! I know that we will. Life is good!
185.2 lb Lost so far: 156.5 lb.    Still to go: 0 lb.    Diet followed reasonably well.
on diet kingkeld's own diet   gaining 6.2 lb a week


My body does not do well with sodium and chinese food is a killer no matter what I order. Have a great time in Sweden! 
02 Nov 13 by member: just_keep_swimming
So, the articles I have read about eating breakfast to jump start metabolism are inaccurate? Or is it that it may assist with metabolism, but that benefit is outweighed by its trigger to overeat? Before I started focusing on dropping weight/getting healthy, I rarely ate breakfast. I have committed myself to eating something every morning now (mainly based upon the articles I have been reading where it is recommended you eat breakfast).  
02 Nov 13 by member: 2ManyCurves
You touched on a topic near and dear to my heart. Changing things around all the time. Up 4lbs, no excuse for it and yet, I've only done around 250k. Go figure. Norse Gods... sons past time. May Freyr grant you a clear day. 
02 Nov 13 by member: ClassicRocker
Ive sent you a message for some advise, I hope you dont mind?! Thanks 
02 Nov 13 by member: leanne80
Leanne80 - i don't see an inbox message from you. Feel free to write.  
02 Nov 13 by member: kingkeld
Yeh. I wasn't able to send you that message last time, either, Keld. I added those links to the end of my last journal a few days ago for you. And as for what you're doing, I think you've got it. Give it some time, the body gets flaky sometimes. Sometimes it could be as simple as a little intestinal retention. No big deal, it will work out in the end (no pun intended!). :D 
02 Nov 13 by member: Rob.c.weiss


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