Progress not Perfection.............

Well, January is now over.  I was able to push my body weight down 10 pounds during the month so I consider it a very successful month. My weigh in information is posted in the sidebar to the right. You might notice that my Tanita scale reported a large increase in my percentage of body fat at this week’s weigh in. It seemed the battery died right after I stepped off the scale. I had no part in the death of the battery, I swear.:)

At first I thought I would just re-weigh myself the next morning after changing the battery. Later, I concluded that re-weighing would break my hard and fast rule of 1 and only 1 weigh in per week.  I do make an effort not to obsess about the number each week and I believe that multiple weigh-ins lead to such obsession.

I did manage to get through the book, “The End of Overeating” by David A. Kessler, MD during the month and found it to be very interesting and enlightening.  Early in the book, at the bottom of page 8, Dr. Kessler writes “How much we eat predicts how much we weigh”. The simplicity of this statement has really resonated with me and I have turned it into a mantra “I need to eat less to weigh less” which I have been repeating to myself when making food decisions.

A big part of this book is about eating behavior and food cues.  I had an experience during the month that highlighted how the type of food cues that Dr. Kessler writes about can and have affected my food consumption.  During the month I was driving north on US 41 one day and noticed a new business “Little Joe’s Italian Beef Sandwiches”. In the window was a large cutout of a Chicago Bull’s basketball player.  My mind immediately went to a memory of the few times I have stopped for this type of sandwich while in the Chicago area. Later in the month, on a particularly stressful day, also while driving on US 41, my mind flashed, in an instant, back to the memory of “Little Joe’s” and the Italian Beef Sandwiches in Chicago. I think the stress of the day caused my mind to shift to this comfort food.

Also during the month, while eating my oatmeal in the break room at work, I was just shoveling it in as usual and a funny thing happened. For a very brief instant I thought, “Boy, I am getting full”. When I make my oatmeal I make 5 servings at a time and have always used kind of rounded scoops. When I divide the servings up into 5 containers, I have always known I am getting kind of a large serving.  Since I realized I was full, I put my spoon down, closed the container and put it in the little refrigerator. The next weekend, I opened up the remaining oatmeal servings and measured them to reflect the actual 1 cup serving size.

Last month I mentioned that I had been feeling fatigued and that my blood work revealed low white blood and ferritin counts.  I had begun a slow release Iron FE supplement.  Near the end of January, right before I was scheduled to have a blood work follow up, it occurred to me one evening that I didn’t think I was feeling as fatigued as I had been.  The next week my blood work revealed that my white blood count and ferritin had risen to acceptable levels.

At the top of my reading list this month is Spontaneous Happiness by Andrew Weil, MD. This book came highly recommended and even though I am still in the early chapters, I can see why.  I hope to be able to post to this blog again around the 1^st of next month when we will find out how my percentage of body fat fared with a new scale battery.

Hello 2012

Well, I have finished updating my weekly weight information on the right side and have added a starting point for 2012.  Happily, my starting weight for 2012 is 7.6 pounds less than the starting point for 2011.

My weight has ranged from the high 170's to the low 190's for several years now and today's weight of 185 is right in the middle of that range.  I do think my weight could or maybe should go lower to reduce some of the excess I am carrying around my middle.  What I am going to try to do is push my body weigh down 10% and then hold it in a fairly tight range. That put's my goal weight in the mid 160's.

The only way I know to accomplish this goal is to carefully watch/control what I consume. For me, I record my food consumption in the Calorie King online program. Calorie King also gives me the opportunity to record my exercise in the same log. When the "holiday eating season" started around Thanksgiving I allowed myself to relax a bit and have just been careful to not overdo it.  Now that January 1st has arrived it is time to get serious again.

For exercise, I have found it is a lot easier to do if it is fun. I love cycling and since I have to go to work, one of my goals for 2012 is to ride my bike to work and then home at the end of the day on average 1 day per week. I am not cycling for the next month or so due to an upper right arm/shoulder injury so when I can start cycling again, I will be playing catch up.

I also have found I love running when I set goals and make connections with other runners.  My big running goal for 2012 is to break 9 MPM pace at my hometown half marathon the 1st weekend in June. My running blog, Allan Running, helps me connect with other runners and last night, I posted to RunningWorld.com's online running community "The Loop" for the 1st time under the user name "Allan Running". Pretty catchy, huh?

The last piece of the exercise puzzle is weight training.  Since every pound lost includes some muscle, I try to regularly do weight training to replace muscle.  At this time I have also backed off weight workouts until I can get my upper right arm healthy again.

Currently on my bookshelf is "The end of overeating" by David A. Kessler, MD. I actually started reading this book before our November cruise vacation.  Since my plan was to enjoy our vacation, get through the holidays and not over do it, and I thought the reading of this book might interfere with that plan, I put the book down early in the 1st chapter.  I do think part of maintaining a healthy body weight includes staying informed so this book moves to the top of my reading list as of today.

In an earlier post I indicated I had not been feeling up to par. I find that my White Blood Count has been low much of the past year and that as of December, my Ferritin count was low. My doctor tells me these issues are unrelated.  Hummm.........?  I have started taking an Iron FE supplement which should help the Ferritin level and will have some blood work follow up at the end of this month. 

Another goal for 2012 is to post on this blog at least once per month.  Last year I found that weekly was too often, I couldn't find the content or time to post that often. 

So here we are at the start of a new year. A clean slate. I love the promise of a new year because it gives me the opportunity to think about the type of person I want to be and plan to be that person. So, enough already, its after 9AM. Time to get moving.

It's been a while........

since my last post. I wanted to change some of the settings for this blog and have been so busy at work that I haven't had the energy or inclination to tinker with it. As you can see, my weight has been bouncing around between 182 and 185 pounds for several weeks now. On the weeks that it bounced up to 185 I can pretty much identify the reason. The good news is I have made much progress getting re-acclimated to the Calorie King online food log and am now doing a pretty good job of recording everything I eat. Even better news is I seem to have at least tamed the night time snacking problem. At this point, I am planning ahead and noting a night time snack on my food log prior to going to bed so if I do get up and go foraging in the kitchen, I know what the planned snack is in advance.

I've also done some interesting reading recently about body fat/weight set point theory. The theory being that the body develops or establishes a body weight or % of fat set point and will actually "defend" this set point when we try to reduce it. This is part of what makes lasting weight/fat loss so difficult. I frankly wish my body would do a better job of defending its set point when the darn thing is increasing.!!!

I have had a couple times in the past week or so that I felt "out of gas". This feeling actually caused me to throw in the towel on my weight workout yesterday at the gym. I think this feeling may be a result of actually doing a better job of calorie restriction lately and maybe running low on fuel.

So the battle rages on. I go to the gym to lift weights, I get my cardio, I watch what I eat and try to record every bite. I weigh myself every week and look for interesting articles and books that I think may give me the upper hand on controlling my body weight. Heck, I even blog about it.

I do these things because I've learned these are the things I need to do to maintain a health body weight. When I do encounter people that are morbidly obese I have to think "but for the grace of god go I". I know how difficult it can be to maintain a healthy body weight but my message is that it can be done.

The week of July 10th.......

This week I weighed myself on Saturday morning instead of Friday. My exercise since my previous weigh in was a leisurely bike ride with a couple neighbors last Sunday, 3 pretty good lunchtime weight workouts and about 37 miles of cycling to and from work on Friday. 

My food consumption and record keeping for the week was not as good as I would have liked. My old nemesis “night time snacking” returned and I only got about 3 days of food intake adequately recorded on Calorie King.  

This week I will try to maintain a good level of physical activity and improve on my consumption and record keeping.  I know that what really matters is how I eat most of the time.  An occasional food item or meal that isn’t normally part of my food plan is not the end of the world. I just try to keep these instances to a minimum.

Insidious bad doctoring…….

Well, I learned this week that a bad doctor is a lot harder to spot than a bad haircut. I know, with my hair line, you would think anything would be harder to spot than a bad haircut.

Debbie is now recovering from an overdose of a very toxic drug. She has been on this medication for 12 years and all of a sudden, due to a flare up of some symptoms, a doctor suggested at his 1^st meeting with her that she double the dose of this medication.  It took us almost a month to figure out the problem and we have now located a new doctor that we hope to have more success with.

As noted to the right, my weight on Friday morning was up a little over a half a pound from the week prior. I did not log my food intake on calorie king and my only workout was on Thursday at noon. With all the other worry, I was just happy to get through the week without a large loss or gain. I intend to get right back on my program tomorrow morning. I will make an effort to keep a fairly complete log of my food intake for the week and get several workouts in.

A number of years ago an exercise physiologist friend of mine said “if you want to stay healthy, stay away from doctors”. At the time I thought it was a fairly strange thing to say but over the years I have come to appreciate the comment. I now know that the real essence of the comment was that I need to make healthy lifestyle choices that help me avoid as many preventable illnesses as possible. Of course, after I quit smoking, the number one thing I can do to avoid doctors is maintain a healthy weight.  I know this from experience because in the past, when my body weight would go up, I would start having problems with blood sugar and cholesterol levels.

So the battle rages on. While the scale in my bathroom is a worthy adversary, I shall not be deterred. I will get up tomorrow morning and start anew. I will make an effort to keep an accurate record of my food consumption on Calorie King because I know it helps me control my calorie consumption. I will also make an effort to get some exercise 4 or 5 days of the week because it makes me feel better, I enjoy it and it is FUN.

A pretty tough week......

As I indicated last week, I am back to keeping my food and exercise diary on Calorie King. Since I am going back to using this program after a few months away, I knew I wouldn’t get every bite recorded but wanted to have a few or more days with a good record.

Well, as you can see in the column to the right, on Friday my weight was down 6.4 lbs from the previous week. That is more weight than I want to lose in a week. I had a very stressful week due to some health problems of Debbie’s and I think I was actually so worried at times, I forgot to eat. In the past I have found that I would eat during stressful situations but this time it was different. Also, I got no gym sessions in during the week so I built no muscle to account for that lost along with the fat in the pounds that disappeared.

We are hoping to have Debbie back on track real soon and I am hoping I can slow the weight loss to a pound or a pound and a half per week.

No more Fuzzy Math.........

Ah…well, last week, I said that when my weight goes up, I try to figure out why so it doesn’t happen 2 or more weeks in a row.  I apparently did not figure out why before Friday’s weigh in because my weight went up again during the week as noted in the column to the right. I have been thinking about it and think I have now determined why my weight went up 2 weeks in a row.  The answer is too much food crosses my lips. I know I am responsible for what I eat and have apparently been overdoing it.

So, back to what works. I had gotten away from keeping a food diary as I tinkered around with a couple different food plans.  I think a food diary has always worked for me because I know I will make a decision to not consume a food item or limit the portion because I don’t want to have to record it on my diary.  I have chosen to go back to using the Calorie King online program because I am familiar with it and can also record my exercise which is then figured into my calorie goal for the day.

I am continuing to try to limit my use of flour and sugar. I have added bananas back into my food plan for the potassium and also V8 juice at the suggestion of a trainer. My intention is to start an “Off the Bean” program in a couple weeks to eliminate caffeine. I am going to try to eliminate caffeine for 4 months and see if I feel any health differences.

I am taking a break from running until at least the end of July so my exercise is limited to the ARC trainer at the gym or cycling to work for cardio and weight lifting.

I am hoping that these changes show some positive results when I step on the scale next Friday.