720 days to go. Getting out three times a day for walks.

719 days to go. Completed a 19 hour fast today and generated a calorie deficit. Also pleased to announce I lost a total of three pounds this month!

718 days to go. I went to bed early last night and did not post as usual. Yesterday was a new low weight for me and my scale played music. This is great because I've started the month off at a loss already! I also started a fast at 7:00 pm last night. In addition, I created a larger than planned calorie deficit yesterday.

We have been walking three times a day during this event. During our longer one, I use my Nordic walking poles. It doesn't seem like they do much when I am walking. However, I can really feel a difference in my back (i.e. it is sore because of using muscles I don't usually use).

717 days to go. If I could create the same calorie deficit I did today everyday, I would be at my goal in seven months. Highly unlikely but it is fun to day dream!

716 days to go. Created an on-plan calorie deficit yesterday. The count down continues....

715 days to go. Yesterday I had another new low weight! That makes two for this week! My scale is about to reset itself. It resets every 10 pound loss. I have realized there is a slight flaw for accuracy in there. For example, say I am only a half pound from a ten pound loss and I lose 2 pounds at the next weigh-in. The scale will reset based on the half a pound but the remaining pound and a half will not be recorded by the scale. I have a regular scale too so I used it also. That way I'll get 'credit' for everything. Hoping the reset happens tomorrow. It seems unlikely though. I did create a deficit today but it was relatively small. It will likely reset on Wednesday after a longer fast.

714 days to go. I was able to officially change my weight today with a confirmed half pound loss. My spreadsheet is really close to this current count down (only off by one extra day). There were times when I was pretty hungry today. I managed to create a largish calorie deficit. Large enough, I am worried I missed something. I really don't think I did.

713 days to go. I was able to create a very large calorie deficit today with little effort. Wow! I'd never thought I'd be able to say that. If I could do what I did today everyday, I would be at my goal weight by September.

So I calculated my BMI today. Blah- I wouldn't recommend it. I'm not just overweight; I'm not just obese; I am obese class II. Ugh! These next 10 pounds or so are really critical. If I am able to lose them, I will just be regular obese (class I). Honestly, I would be pretty excited about that. The other critical thing is I will pass my previous largest weight loss (27 pounds). That's the most I've ever been able to lose in one period of sustain attempts.

712 days to go. Three cheers- Hip, Hip, hooray! Hip, Hip, Hooray! Hip, Hip, Hooray! My scale reset this morning which means I have lost 10 pounds! I have been working on this 10 pounds since 02Nov. So it takes me about five months to lose ten pounds. That's right on target according to my plan of trying to lose a half a pound a week consistently. I am happy my numbers and plan correlate so well. In addition, I completed a 19 hour fast and was able to create another larger calorie deficit today.

711 days to go. So a new first happened today. I had a new low weight for the second day in a row! Today, I was able to create a calorie deficit. In addition, I remembered to start my fast at 7:00 pm.

Four little things- for a long time, my focus was on trying to do four little things each day in addition to creating a standard calorie deficit. These are things that I felt would help with my weight loss if I could do them consistently. In general before the stay at home order, I was able to do 2-3 a day fairly consistently and did all four a few days during the month. Since the stay at home order, I have been doing all four with only a few days of the month where I just did 3 of them. I really feel this has helped my progress. Without further ado, here are the four little things:

1. 20 minutes of fresh air
2. Exercise (at least 20 minutes)
3. No sugared soda.
4. Going to bed at a reasonable time

Drinking sugared soda was a very bad habit of mine and I am glad I have been able to cut it back so significantly.

710 days to go. The third time wasn't the charm. No new low weight today. I did complete a 20 hour fast and created a calorie deficit.

I'm sure many of you are wondering how I know if I have created a calorie deficit. Ages ago I had a book called weight loss for dummies. It had an easy calculation for how many calories you burn in a day. According to it just by existing you burn 10 calories per pound per day. You burn more depending how active you are. So if you are sedentary you added 1, moderately active you add 2 and if you are really active you add 3. There are other calculations out there for this that are much more complicated. I've done them a few times and they always come out close to the one from the weight loss for dummies book.

I use the sedentary level and then add in the calories I burn from exercise separately. So I do the following calculation:
(weight x 11) + calories burned from exercise = total calorie expenditure for the day

Then I subtract the number of calories I have eaten that day to understand if I have created a deficit or if I have eaten too much.

709 days to go...
Created a very large calorie deficit today. Also, went walking three times and inadvertently did a 20 hour fast. I use to have a diet software (Diet Power). I really liked it because it took into account your past performance and if you were a liar. So if you were creating solid calorie deficits along the way, it would adjust your target end date accordingly. Conversely, if you were wrong estimating how many calories you were taking in (e.g. saying cheesecake only had 100 calories in it instead of 600 calories), it would lower your calorie threshold needed to reach your goal weight on the target date.

708 days to go....

Created a small calorie deficit today. Glad it counts. Realizing I feel very insecure about my success so far. I feel like it could turn around at the drop of a hat and I could gain it all back.

RECALCULATION- Confirmed Weight Loss
 

687 days to go....

I was able to confirm a two pound weight loss this morning. Since that is better than my planned half a pound/ week weight loss, it results in a recalculation. My new end date will be Sunday, February 27, 2022 (assuming I can keep at it). Dropping from 707 days left to 687. It is hard to picture an end date that far out. It is disappointing in some ways to consider that next year at this time I will still have almost another year to get there. I remind myself that it is way better than the alternative. In my head, I picture being done some time next year, in 2021. This is possible if I can keep doing as well as I am doing. In my dreams, I picture being done this year.

Today, I only got two walks in and created a huge calorie deficit because I am having some stomach trouble. It is worrisome enough that I am considering calling a doctor. However with all of the COVID-19 issues, I'd really like to avoid that so I am putting some home remedies to the test.

For those of you not bored to pieces by my math, here is the current calculation I am using:

(Total pounds left to lose * 3500 cal/lb) - (total calorie deficit created in the last seven days) = # of days left
250 calories the planned calorie deficit per day

686 days to go...

Was able to create a larger than planned calorie deficit today and got all three of my walks in. My stomach is feeling better and I am very relieved. Hoping it stays on the up swing and I will be back to normal tomorrow.

Slower and steady wins the race too...

685 days to go...

Created a calorie deficit today. It was very hard to do so and smaller than planned. I haven't taken all of my supplements in the last couple of days because my stomach was so upset. It seems they were helping me. Phasing them back in tonight.

684 days to go...

Thankfully! I met my planned calorie deficit today but it was tough. Went on my three walks. My schedule is off and I forgot to start my fast on time on Monday so it ended earlier than usual yesterday. Seven of the last eight Wednesdays (before today) were new low weights for me on the scale but not today. This is reasonable since I have been off on my intended pattern this week. On Wednesdays, I also start a longer fast. I started on time tonight but then forgot and had a couple of bites of apple. I don't think it was enough to disrupt the fast so I will count from my original start time.

I really want to get this weight off and need to stay focused. I am only about 7% of the way there time wise. Boy, I should stick with math that cheers me up.

683 days to go...

Hanging in there and did a little better than planned today. Took my three walks. I am not sleeping well lately. I think sleep is really important for weight loss. Although I have been doing well, the scale was quite uncooperative today. This is a critical point in my weight loss and I want to do everything I can to push through. Probably famous last words for many a dieter. Seriously, the sheer amount of time it takes is a challenge in and of itself. That being said, I will celebrate this one more day down. Tomorrow is another day to do well.

On a side note, I am surprised at the number of folks who only make one post. Often they are very endearing and optimistic but then we never get to hear the rest of the story.

682 days to go...

Made it through another day. I completed a sixteen hour fast. In addition, I did my three planned walks and I believe I stay on plan calorie wise. I had to guess the calories on a lot of things I ate today. I have been testing using Keto strips. I read about them when I did the Atkins diet ages ago. Although I am not in ketosis all of the time, I do burn enough fat to show up on the strip. I will test tonight to see if my calories were low enough. Still having trouble sleeping- mostly going to sleep. It takes me about two hours to fall asleep. Last night I finally fell asleep and only slept for about forty-five minutes. Then I was wide awake and it took me another hour to fall asleep again. Once I am asleep, I sleep well. It is always hard for me to get going in the morning.

681 days to go...

I was a tad over calorie wise but it wasn't enough to wipe out yesterday's deficit. Therefore, I have decide I can still count down one day. Before today I had twenty-one days where I was able to create a deficit each day. Pretty sure that is a new record for me. Definitely a recent record for me. I was able to get my three walks in. Tomorrow is official weigh-in day. If all goes well, I should be able to confirm another loss. It will be right on plan so no new adjustments to the count down.

I have realized I would like to increase my loss to at least one pound a week for nine weeks. Well, I'd really like to do that all of the time but it is unlikely. My body revolts if I try to lose more than a half pound in a week. However if I can do it for nine weeks, it will put my target end date into 2021. Still over a year a way but it is much easier to envision than nearly two full years.

Unfortunately, my body has realized I am losing weight and my appetite has been terrible. None of my usual tricks are helping. I ate 4.5 servings of ice cream today- Yikes! And I am still hungry- double Yikes!! Glad I only went over by a little with regards to calories. Tomorrow is another day and will be here soon. I also started another fast today.

680 days to go...

So...yesterday I ended up more than a tad over. The fast I started ended three hours later. Was also over calorie wise today as well. Official weigh-in was on track (confirmed a half pound loss) so no recalculation. Feeling like my body is in full revolt. Hungry all of the time and have lost motivation. Under a bit of extra stress above and beyond the COVID-19 new normal. In reality, it is a really good thing but may lead to lots of change.

On a brighter note, I did get all three of my walks in and we had a healthy dinner. Will try to get to sleep earlier and plan to have a good day tomorrow. Earlier this month I was watching a show on Youtube called Fat Doctor. It is about a doctor in the UK who does weight loss surgery. It was really interesting seeing their approach and the differences between UK and the US.

679...

Still counting down even though I completely ran off the rails today- arghh! Looking at myself when I say that- arghh!! Overate mostly to manage anxiety. I can't even blame my stupid appetite on this one. It was emotional eating through and through. Wish it didn't taste so good. Managed to start a fast on time. Hoping to get back on track before the weigh-in on Sunday.

678 days to go...

So today, I ate everything. Ergo no calorie deficit- darn! Tomorrow is another day to get back on track. I did complete an eighteen hour fast and took my three walks. Need to do better tomorrow.

677...

I think I am back on track- whew! Was able to create a calorie deficit. Also did my three walks and remembered to start a fast at 7:00 pm.

676...

Second day in a row back on track more or less. Not quite creating the calorie deficit I want but any calorie deficit is a good calorie deficit at this point. Today, I completed an eighteen hour fast and took three walks. Holding my breath until judgement day (i.e., my weigh-in on Sunday).

As part of response to a question unrelated to dieting, the columnist for Ask Amy wrote the following:

"Here I am, staring at a shelf-full of diet books, all of which seemed like a solution when I acquired them, but none of which proved useful until I decided to take responsibility - and be accountable - for my own behavior. And then -- what do you know - I didn't need a book."

For whatever reason, this evokes a lot of emotion in me. I really feel like I am taking responsibility and being accountable. However, I am unable to achieve the level of success I desire. It took quite a bit of scrapping to get this far.

675...

A late night snack upended my attempt to stay on track yesterday. Still have a deficit in the bank for today even accounting for a late night snack potential. Holding steady to have a good weigh-in on Sunday. We shall see if my transgressions catch up to me by then. Still keeping on keeping on!

674....

Over a little bit on calories today but got my three walks in. Interestingly, the scale this morning was tied with my most recent lowest weight. Hopefully, it will hold until tomorrow's weigh-in.

673...

The results are in! Despite having a dreadful week, I am still on track according to the scale. Right on-plan so the countdown continues. Below is a summary of the key points of my plan. It is a mish-mash of everything.

• Create a calorie deficit on 250 calories/day (Goal is to lose a half a pound a week.)
• Fast 2-3 times a week
• Log on to the forum once a week for the pre-diabetes thread
• Exercise at least 20 minutes a day
• Get 20 minutes of fresh air a day
• Log on to the forum once a day for this countdown thread
• Greatly limit sugared soda
• Go to bed at a reasonable time
• Pair net carbs and protein together (2:1 ratio)
• Increase fiber intake

So far today, I am doing a little better than planned. Hopefully, there will be no late night snacking. Tomorrow I will summarize what I think the key to lasting weight loss is in one word....

672...

fiber

671...

Seemingly back on track. Also had a new low weight this morning which very unexpected but exciting. Took my three walks and created a calorie deficit.

So why do I think fiber is the key to lasting weight loss?

It is because it helps the gut microbiome balance itself. My apologies in advance as my explanation is terrible. So here it goes; I was looking into the microbiome balance due a different (not life threatening ) medical condition. It was unexpectedly cured as a side effect of a treatment (fecal transplant) for different life threatening condition. When I was looking for more information on how to achieve a better balance, a lot of it was within the obesity sphere of research. Basically it focuses on two groups of bacteria in the gut. One is the type you can supplement with probiotics and the other is supported by fiber (among other things). If the balance becomes off (too much of the former/ not enough of the latter), it can lead to obesity. There are other examples of the procedure that lead the person to either gaining a lot weight or losing a lot of weight. Of course, there are many other benefits to fiber.

Anecdotally, for me I was able to get back on plan when I was sure to get more fiber.

670...

Forgot to mention that yesterday I completed an 18 hour fast. Today, I created another calorie deficit, took 3 walks and started another fast. Tomorrow and Friday will be key days for me. I will use one of them for the end of the month weight. My monthly weight tally is separate from my weekly weigh-ins. For the weekly weigh-in, any loss has to be confirmed at a following weigh-in to become 'official'. For the monthly weigh-ins, I just take the raw number. Fingers crossed- wonder how many calories that burns...?

I also weigh myself daily but in general ignore those weights unless it is something exciting (new low weight) or something appalling (weight increased by three pounds). However, those are still trivial. Weekly and monthly weigh-ins are where it is at!

669...

On-track. Created a calorie deficit, ended a 16 hour fast and went on three walks today. Here are common recommendations that do not work for me-

• Eating low fat
  • Result is eating high sugar, low fiber foods
• Eating low carb
  • End up desperately craving carbs and over eating them
• Eating 6-8 small meals
  • Simply eating too much from eating so often
• Writing down what I am eating
  • I realize how bad I am eating and all seems lost so may as well eat whatever I want
• Drinking eight 8 oz. glasses of water
  • I spend my entire day heading to the restroom
  • Also the original study that this is from had a footnote that said individuals get 70% of their fluid needs from food
• Switching brown rice for white
  • Brown rice= yuck, so I end up making worse food choices than white rice
• Walking is a good exercise for everyone
  • I have a bad foot and a worse foot
  • I am in constant pain from the walking I have been doing
  • Because of my feet, I am unable to increase my heart rate by much

668....

Was on plan today. Took a break from my big walks but still did my short walk.

Also wanted to say I lost 3.5 lbs in April. I am really proud of that and hope to keep it up!

667....

Barely created a calorie deficit today, so not quite on-plan but I will take it. Did take my three walks though. The proof will be in the pudding. Tomorrow is weigh-in day. My daily weight has been on track to show a loss tomorrow. However, I have a long history of seeing a bump up on Sunday. I'd like to say it is for no reason. In reality, it is my body tattling on me for eating poorly on Friday and Saturday.

666...

Weight was on-track according to plan today. Although, it was a bump up for most of the weights this week. As a result, I will not be able to confirm a loss next week. Hoping I will have a pending loss on next Sunday though. Turns out I forgot something in my tally yesterday and was actually a little over. Went on my three walks and was able to create a larger than planned calorie deficit today.

665...

Created a small calorie deficit and as usual, I'll take it! Managed to remember to start my fast. Went on my three walks too. Am I there yet?

664...

Still churning along. I completed a 17 hour fast, created a larger than planned calorie deficit and did three walks, to be repeated on Thursday. Tomorrow I will create a calorie deficit and will go walking but I will start the fast rather than end it. So Monday and Wednesday are the same. Tuesday and Thursday are the same. Then Friday, Saturday and Sunday are the same. Although, I try to sneak in a shorter fast starting on Saturday and I think I will cut back to one walk on Friday.

On another note, I wanted to talk about food. I may be the only one that feels this way but I am really ashamed of what I eat. My diet is similar to what a middle school kid would choose. I haven't developed more sophisticated tastes. I feel like if folks really knew what I was eating they'd be judgmental (e.g.: no wonder she's fat - look at what she's eating; doesn't she know anything about nutrition). Sometimes I think about posting what I am eating because I think it could help someone. Since I am making consistent progress, they could see you don't have to be extreme in your eating. Probably about a decade ago, there was this story about a high school teacher who lost weight. He lost weight by only eating at McDonald's based on a meal plan created by his students. Creating the meal plan was a assignment for his students. He gave them certain parameters they had to follow. It was really interesting; I may have to see if I can look the story up again. Anyway back to me, I have been thinking about "flash" posting what I eat. I'll put it up for one day and then take it down.

663...

On-track. Created a larger than planned calorie deficit, went on three walks and started a fast. And repeat- LOL! So I looked up the teacher's name. It's John Cisna. He ate nothing but McDonald's for six months and lost 56 pounds. I thought it was ten years ago but it was 15 years ago!

662..

Last night, I went to bed cold and hungry. I managed to fall asleep though. However, I did wake up after a couple of hours. My hip was freezing but the rest of me was at a comfortable temperature-so weird. Muddling along today. I have had a headache on and off since last night. It may be a good sign. I use to get a two point headache when I was losing weight. This one is only one point so it is not quite the same. For a while, I was trying to understand why I had a headache from losing weight but I never did figure it out. For a long time I followed a weight loss blog. After the woman lost all of her weight, she developed a headache. A headache, singular, that has lasted years and years. She is under pain management care to keep it to reasonable level. She did well for herself though. She was able to write two books. One was about her weight loss journey and the other was about her experiences with treatments for her never ending headache. Today I was able to create a calorie deficit which is great because I also ended an 20 hour fast. For a while, I was overeating after fasts of this length. Plus, I worked in my three walks. Another day down!

661...

Just did one walk today and my aching feet and legs really appreciate it. Today is a fasting free day so neither started nor ended one. Lastly, I was able to create about an on-plan calorie deficit. This is assuming I am done eating for the day. Although my intentions are good, it is not guaranteed.

I keep thinking about that teacher that lost weight by eating at McDonald's for six months. I had the opportunity to do it 30 times in the last 15 years.