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Weight History
showing entries 1 to 5 of 180
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10 November 2023
Good Morning Fat Secret,
Over the last six days, I've had success sticking to a reasonable number of calories each day. It's been my usual alternating anchor meals of chicken/rice/broccoli and low-fat ground beef/beans/Brussels sprouts.
I've consistently added a variation and extra food in a large salad (4 oz. spinach, with fatty dressing, chopped, a protein (tuna in water, chicken, or a stinky cheese) for either lunch or with dinner. It's adding at least 500 calories a day but has helped me stick with the planned meals and gotten me back in the groove.
I spent some time this morning making a recommitment to tracking, planning out meals over this upcoming weekend and then for the following two weeks past Thanksgiving.
I really appreciated a post I read earlier this week about maintenance, and how it is an ongoing process even after you reaching your goal weight. The phrasing was that it is just as much work to stay in maintenance as it is to lose weight. It reminded me of how you have to incorporate changes that are sustainable long term. Not for 2 months, not for a year, but for life.
Hope everyone has a fun and relaxing weekend, with some time for activity and recreation.
Mac
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17 October 2023
Good morning Fat Secret.
Here's a comedy album with track 8, "Sandman's Whimsy," waxing whimsical on the use of a CPAP and sleeping with someone who snores.
https://seanpatton1.bandcamp.com/album/scuttlebutt
I used a CPAP regularly back in 2017. That, along with other lifestyle changes, resulted in me losing over 100 pounds that year. My guiding principle back then was that what I was doing wasn't working, and the definition of insanity is trying the same thing over and over again and expecting different results.
With various moves for work in 2018, I stopped tolerating the CPAP. I finally followed up this year with getting a new device, an auto PAP.
The technology has come a long way. The auto PAP senses apnea and only applies high pressure if needed. Otherwise it blows at a low pressure of 4 cm of water. If you didn't tolerate a CPAP and have untreated sleep apnea, I would recommend you find the right pulmonologist and ask about getting an auto PAP.
Similar to the my experience in 2017, I find getting good sleep when you haven't been to be nothing short of life-changing.
I had to experiment some with a chin strap to stop mouth breathing, but I got just a nose mask to work. That way, I can keep good mask fit while having a beard. The last two nights I've had good sleep with the device. There's an app where you can review your sleep data.
My goal this week is to have good sleep like this every night. I'm traveling Thursday because it's time for some "fixing" of the girl dog on Friday, and I'll be bringing the auto Pap with me.
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13 October 2023
Note the blue boy likes to put the bed as so, so he can be both in bed and a couch potato at the same time. The red girl is relegated to the floor, but she's tougher.
The meme is something to which I can relate, although I don't have pit bulls around.
The Obstacle is the Way. #tao
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13 October 2023
Ran the doglets twice today. They set the pace and move a lot faster than my druthers!
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28 September 2023
Documenting my weight gain since last time I weighed in. For nearly an entire month prior I went off the rails, but I've gotten back on the track.
I've been eating on plan for 5 days now and lost retention weight from over-indulging. Net effect has been around 12 pounds gained.
Plan is to eat <2400 calories a day 6 days a week keeping protein around 170 g, with one free day on Saturday that does not include alcohol.
Ready to go back to the gym today after a month hiatus.
Goal is to hit all 4 fundamentals: sleep, nutrition, exercise, mindfulness meditation.
Weigh-in:
236.0 lb
lost so far:
95.0 lb
still to go:
14.0 lb
Diet followed N/A
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gaining 2.0 lb a week
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