Weight Crisis Management

Sloppy control since thanksgiving is showing up on the scales. A sudden spike of nearly 4 pounds over maintenance weight has led to an urgent response.

For the next 30 days I’ll go back to reporting every day.

1. calories under 1400 every day until the curve gets back under maintenance

2. Banking only 200 max

12/3/22. 1400 cals

12/4/22 1400 cals

12/5/22 1750 cals. Nope, didn’t make it. But I feel really good about my choices today. (Could’ve been much worse.)

Public Commitment to Health – Oct 2022 – After One Year

It’s been a year since I started on my public commitment to health. You deserve an update and I need to stay accountable.

My plan has been all along to manage my weight carefully to within +/- 2 lbs of the goal weight, which is 9 pounds below my healthy BMI. Two charts say a lot.

The first is a chart for the year. You can see that I came down 15 pounds to my healthy (normal) BMI range. Then lost another 9 pounds to my goal weight. My rolling average (red line) has stayed +0.5 / -3.5 lbs of my maintenance weight. (Tickmarks are 2 pounds. Gray line is daily weight.)

The second chart below shows the last three months. (Tick marks 1 pound.) I kept to my plan and the weight fell a little further than it needed. I allowed for more special occasions in August. You can see my daily weight (green lines) but not the rolling average (red line) creep above maintenance when we travelled in early September. I worked quickly to bring things back to control; thank goodness for a portable scale. The rolling average stayed at -1.0 for 2 weeks, then another trip.

The surprise was the day after I returned from the trip October 1, my weight jumped 7 pounds! One day; same scales. What had happened? It’s hard to be sure but it must be water retention or food in the gut. Or perhaps a bad scale reading the day before, which I didn’t question. I traveled all day, the day before. I allowed myself to eat breakfast. I was tired and snacked more. So I got really aggressive and extra careful about what I was eating to bring my daily and rolling weight back under maintenance.

I have said that I want to stay +/- 2 pounds, but mentally, any weight above maintenance is a concern. Really, I want a safety zone and like to keep the rolling average 2 pounds below my maintenance. I’ve worked hard to get here and I don’t want my weight to creep up a couple pounds a month, as easily happens.

Public Commitment to Health – July 2022 – Maintenance

No, I haven’t given up. Month 10. Maintenance.

I’m where I want to be. My plan is to manage my weight carefully to within +/- 2 lbs of the goal weight, which is 8 pounds below my healthy BMI.

I will (1) measure accurately calories each day. (2) Stay under 1800 calories consumed per day, allowing “banking” up to 2 days. (3) 30 minutes aerobic exercise 5 days a week. (4) 15 minutes weights 3x week.
This month’s challenges include several days of family vacation in early July.

I got behind on daily updates, here. I’m not sure that they are needed right now. What’s useful in my reporting is to show how I’m working to stabilize. I try to stay under 1800, but there have been a couple of days where I went over and banked calories. I want to stay below maintenance weight forever. I measure daily, track calories, exercise. If the weight creeps up within a pound of the maintenance weight, I go back to being extra careful about counting the calories, and things quickly cool down to where I want them.

We’ll see if this is sustainable.

Below is last three months with July in the last third. Three weights in July over the maintenance weight. But overall trend holding relatively steady at the end of the month three pounds below maintenance, and 11 pounds below healthy BMI. There are 8 days of family vacations and visits in early July, so I’m satisfied that the long term plan is working.

Diamonds are daily weights. Red is the trend line, which is a rolling average that smooths noise in the variability in weights. It gives a true picture of what the direction of my weight is. Green is how far above or below the trend I am. Tickmark scale on left is 1 lb per tick. Objective is to move the red trend (rolling average) below my maintenance weight GW and stay there.

Public Commitment to Health – June 2022 – Maintenance

Month 9. Maintenance. Again.

I’m where I want to be. My plan is to manage my weight carefully to within +/- 2 lbs of the goal weight, which is 8 pounds below my healthy BMI.

I will (1) measure accurately calories each day. (2) Stay under 1800 calories consumed per day, allowing “banking” up to 2 days. (3) 30 minutes aerobic exercise 5 days a week. (4) 15 minutes weights 3x week.
This month’s challenges include 8 days of family vacation at the end of the month and early July.

(GW below is my maintenance weight.)

Wed 6.01.2022: GW+0.4, 1600 cals, 30 walking
Thurs 6.02.2022: GW-0.4**, 1600 cals
Fri 6.03.2022 GW-2.4**, 1600 cals, 30 walking
Sat 6.04.2022, GW-0.2**, 2100 cals, 30 walking
Sun 6.05.2022, GW-0.6**, 1400 cals
Mon 6.06.2022: GW-1.0**, 1400 cals, 15 weights, 30 aerobics
Tues 6.07.2022: GW-0.6**, 1600 cals, 15 weights, 30 aerobics
Wed 6.08.2022: GW-1.8**, 1800 cals, 15 weights, 30 aerobics
Thus 6.09.2022: GW-2.0**, 1600 cals, 15 weights, 30 aerobics
Fri 6.10.2022: GW-1.2**, 1400 cals, 15 weights, 30 aerobics
Sat 6.11.2022: GW-1.0**, 2000 cals
Sun 6.12.2022: GW-2.0**, 2100 cals
Mon 6.13.2022: GW-1.4**, 1800 cals, 15 weights, 30 aerobics
Tues 6.14.2022: GW-2.0**, 1800 cals, 15 weights, 30 aerobics
Wed 6.15.2022: GW-1.6**, 2300 cals, 15 weights, 30 aerobics
Thus 6.16.2022: GW-0.2**, 1900 cals, 30 aerobics
Fri 6.17.2022: GW-0.2**, 1600 cals, 15 weights, 40 aerobics
Sat 6.18.2022: GW-1.6**, 1600 cals, 40 aerobics
Sun 6.19.2022: GW+0.6, 1500 cals
Mon 6.20.2022: GW-1.8**, 1400 cals, 15 weights, 30 aerobics
** goal weight or under

And then, a whole bunch of summer busy things happened…

But I stuck to plan exercised, tracked calories, measured daily, I just didn’t have time for daily reporting, here.
Below you can see the results for the month, with the prior two months included for context. All but two weights were below maintenance weight. You can see a few days of keto and being outside in the heat all day. Lost weight, but also probably dehydrated a little.

Diamonds are daily weights. Red is the trend line, which is a rolling average that smooths noise in the variability in weights. It gives a true picture of what the direction of my weight is. Green is how far above or below the trend I am. Tickmark scale on left is 1 lb per tick. Objective is to move the red trend (rolling average) below my maintenance weight GW and stay there.

My Experience With Keto

As part of my effort to get my weight down to a healthy range and maintenance, I experimented with Keto. I’d read so much about it. Could it make a difference for me?

I’d always viewed Keto as too difficult to maintain in a home where my spouse does most of the cooking. I’d also felt it would be too difficult to keep up. It’s hard to get into ketosis, where your body burns fat for energy, and easy to break it.

An opportunity came when my wife was out of town for an extended time. I figured, I was cooking for myself, why not try Keto. So I did. I gave away some of the non-keto friendly food I’d just purchased, like a bunch of bananas, and got a broiled chicken and blueberries from Costco. I remembered we had tins of tuna. I was already eating eggs for lunch, and skipping breakfast as part of my intermittent fasting. The biggest trick was being diligent about carbohydrates, which are everywhere.

I bought some Ketosis testing strips. Sure enough in 2 days I was testing positive for ketones. I was surprised how easy it was to get to ketosis. I was also surprised how easy it was to eat fewer calories, yet still fee satiated. It was tricky to eat with other people, but I dined three times with others and explained I was “eating healthy” and really “watching my carbs”. It made my choices less strange and was easily accepted. It didn’t limit what they chose and ate.

For example, when my mom wanted Chinese for her birthday dinner, I made sure to buy beef and broccoli and shrimp dishes that I could eat in addition to the breaded chicken and sweet sauce dishes that she asked for. I had just the tiniest portions of rice and cake. When I had guests over, I offered grilled meat (bratwurst) and vegetables. The guests brought the dessert, and I had a small taste.

I found some recipes I liked, such as tuna salad. Rediscovered avocados and blueberries. Found almonds and boiled eggs for snacking.

The result was I broke a plateau in my weight loss. I had been just below my healthy BMI, but I went down pounds more to my goal weight for maintenance. See the graph. You can see the drop pre-January, the gradual decline / plateau through March, the consistent drop of Keto in April, my attempt to stabilize, the bad week while traveling, and the application of keto to get back in control.

When my wife returned, she agreed to work with me on menu items that worked for keto. The biggest change was pastas. But because I skip breakfast (intermittent fasting) and make my own lunch, dinner was workable. I controlled the carbs at lunch and snacks, and was able to choose my carbs at dinner and still stay under 40 grams per day.

My exit from keto was not pretty. We were traveling to visit family for a week and I knew that it would be very difficult and unrealistic in a pasta-loving family to expect foods that would keep me in ketosis. Even one departure above 50-ish carbs would kick me out of ketosis. I decided to stay with the same calories but allow carbs. Disaster. I was so ravenous for carbs, that I kept “making exceptions” and allowing more calories. My weight jumped 5 pounds in two days.

As soon as we left, I went back to keto. It took three days this time to get to ketosis. However even before ketosis on the test strips, my appetite came quickly back into control and so did my calories. I was able to get almost back to where I had been in just a week.

Keto side-effects. I felt plenty alert and didn’t experience thinking problems as some report. I wouldn’t say I had more energy, but I didn’t have an energy loss. I did have some constipation at times. (Almonds and blueberries helped.)

What did I learn?

I learned that on keto, calories are still important. You can’t double your calories and still lose weight. At least that didn’t work for me. But what keto did was satiate me on fewer calories, and I felt hungry less often.

Keto also helped with snacking and food choice. Knowing that a high carb choice or even a daily total of too many carbs would kick me out of ketosis, helped me turn down desserts, chips, breads, and some condiments.

You do need multiple days to do a keto regimen, but a week is long enough to yeild benefits.

I learned that (not surprisingly) I have a lot of control of my food at my house, and less when visiting. Yet I am still the one who controls what I put in my mouth. Diligence and attention to what I choose makes a big difference.

I feel that keto really kick-started my body into weight loss after a long plateau.

Did I lose more weight because of keto’s fat consuming chemistry. I don’t know. My body responded well to calorie restriction on a standard diet with unrestricted carbs. My body responded well to intermittent fasting. I can’t attribute the good weight loss to keto chemistry or simply reduced calories.

For me, keto is still not a long term option. But it is now a tool in my tool box for weight management, just like intermittent fasting (which I occasionally modify), monitoring calories, and exercise.

Public Commitment to Health – May 2022

Month 8. Maintenance. Starting very poorly. Travel and a special occasion has rally dented my good track record. I made “exceptions” on 6 days, and it really shows. Gotta nail this down before I lose all of the good progress of April. My I doubled down on May 13. I recommitted to measuring and publicly reporting my healthy habits.   I will (1) measure accurately calories each day. (2) Stay under 1600 calories consumed per day, allowing “banking” up to 2 days. (3) 30 minutes aerobic exercise 5 days a week. (4) 15 minutes weights 3x week. (May 23-28, full days home repairs, moving all day) Long-term sustainability is important to prove, so when I get to goal weight (GW), I can keep it there forever.

My plan is to manage my weight carefully to within +/- 3 lbs of the goal weight, which is 8 pounds below my healthy BMI, I will alway stay within my healthy BMI, and I develop a habit of maintenance. I’m actually now within the maintenance range of the GW, so it makes sense to report relative to that.

(GW below is my maintenance weight.)

Mon 5.9.2022: GW+4.4, 2400 cals, 30 aerobics
Tues 5.10.2022: GW+2.4, 1800 cals, 30 aerobics
Wed 5.11.2022: GW+2.8, 1800 cals, 30 aerobics
Thurs 5.12.2022: GW+4.4, 1800 cals
Fri 5.13.2022 GW+5.2, 1400 cals, 30 aerobics
Sat 5.14.2022, GW+5.4, 1000 cals, 30 aerobics
Sun 5.15.2022, GW+2.2, 900 cals
Mon 5.16.2022, GW+2.0, 1200 cals, 30 aerobics, 10 weights
Tues 5.17.2022, GW+2.0, 1200 cals, 30 aerobics, 15 weights
Wed 5.18.2022: GW+1.0, 1200 cals, 30 aerobics
Thurs 5.19.2022: GW+1.0, 1400 cals, 60 aerobics, 15 weights
Fri 5.20.2022 GW-0.2**, 1200 cals,
Sat 5.21.2022, GW-1.0**, 1400 cals, 30 aerobics
Sun 5.22.2022, GW+1.0, 1400 cals
Mon 5.23.2022, GW-0.4**, 1200 cals, active workday
Tues 5.24.2022, GW-1.0**, 1200 cals, active workday
Wed 5.25.2022: GW+0.6, 1400 cals, active workday
Thurs 5.26.2022: GW-0.6**, 1400 cals, active workday
Fri 5.27.2022 GW-0.4**, 1200 cals, active workday
Sat 5.28.2022, GW-0.8**, 1400 cals, active workday
Sun 5.29.2022, GW-1.6**, 1400 cals
Mon 5.30.2022, GW-1.0**, 2200 cals, 60 walking
Tues 5.31.2022, GW+1.2, 1200 cals,
Wed 6.01.2022: GW+0.4, 1600 cals, 30 walking
Thurs 6.01.2022: GW-0.4**, 1600 cals
Fri 6.01.2022 GW-2.4**, 1600 cals, 30 walking
Sat 6.01.2022, GW-0.2**, 2100 cals, 30 walking
Sun 6.01.2022, GW-0.6**, 1400 cals
Mon 6.06.2022: GW-1.0**, 1400 cals, 15 weights, 30 aerobics
Tues 6.07.2022: GW-0.6**, 1600 cals, 15 weights, 30 aerobics
Wed 6.08.2022: GW-1.8**, 1800 cals, 15 weights, 30 aerobics
Thus 6.09.2022: GW-2.0**, 1400 cals, 15 weights, 30 aerobics

** goal weight or under

Last quarter.  Diamonds are daily weights. Red is the trend line, which is a rolling average that smooths noise in the variability in weights. It gives a true picture of what the direction of my weight is. Green is how far above or below the trend I am. Tickmark scale on left is 1 lb per tick. Objective is to move the red trend (rolling average) to my goal weight GW and stay there. Forever.

Public Commitment to Health – April 2022

Month 7 of on track and in control. I commit to 30 more days of measuring and publicly reporting my healthy habits.   I will (1) measure accurately calories each day. (2) Stay under 1600 calories consumed per day, allowing “banking” up to 2 days. (3) 30 minutes aerobic exercise 5 days a week. (4) 15 minutes weights 3x week. Long-term sustainability is important to prove, so when I get to goal weight (GW), I can keep it there forever. As I start, I am 22 pounds from my high weight (HW), last October. That was a relative high that was down 36 from a previous high (PH) February of 2020. My max weight (MAX) was in 2000, 54 lbs more that my weight today.

Because I am only 3 lbs away from my goal weight (GW), I am going to start tracking to that reference point. Why that as a goal? I have previously, in 2004 weighed even 10 lbs less. But I slipped back into old habits and eating patterns. However, I did maintain my weight near the goal weight for the longest period of a few months. It seemed a place my body was happy. The goal weight is 8 lbs below my healthy BMI max. If I manage my weight carefully to within +/- 3 lbs of the goal weight, I will alway stay within my healthy BMI, and I develop a habit of maintenance. I’m actually now within the maintenance range of the GW, so it makes sense to report relative to that.

(GW below is my maintenance weight.)

Sun 4.10.2022: GW+3.0, 1400 cals
Mon 4.11.2022: GW+1.4, 1700 cals, 30 aerobics, 15 weights
Tues 4.12.2022: GW+3.2, 1400 cals, 30 aerobics
Wed 4.13.2022: GW+1.6, 1400 cals, 30 aerobics, 15 weights
Thurs 4.14.2022: GW+2.4, 1500 cals, 30 aerobics
Fri 4.15.2022 GW+2.6, 1400 cals, 30 aerobics, 15 weights
Sat 4.16.2022 GW+1.2, 1400 cals, 45 aerobics
Sun 4.17.2022 GW+0.6, 1500 cals
Mon 4.18.2022 GW+0.6, 1400 cals, 30 aerobics, 15 weights
Tues 4.19.2022 GW-0.4**, 1400 cals, 30 aerobics, 15 weights
Wed 4.20.2022 GW-1.0**, 1400 cals, 30 aerobics
Thurs 4.21.2022 GW-0.8**, 1400 cals, 30 aerobics, 15 weights
Fri 4.22.2022: GW+0.8, 1500 cals, 30 aerobics, 15 weights
Sat 4.23.2022: GW+0.8, 1400 cals, 30 aerobics, 15 weights
Sun 4.24.2022: GW+0.0**, 1400 cals
Mon 4.25.2022: GW-1.2**, 1300 cals, 30 aerobics, 15 weights
Tues 4.26.2022: GW-1.8**, 1500 cals, 30 aerobics
Wed 4.27.2022: GW-2.0**, 1200 cals, 30 aerobics, 15 weights
Thus 4.28.2022: GW-2.0**, 1600 cals, 30 aerobics
Fri 4.29.2022: GW-0.6**, 1400 cals, 30 aerobics, 15 weights
Sat 4.30.2022: GW-0.4**, 2600 cals, 30 aerobics, 15 weights
Sun 5.1.2022: GW+0.6, 1100 cals
Mon 5.2.2022: GW+0.8, 1700 cals
Tues 5.3.2022: GW+0.6, 1400 cals
Wed 5.4.2022: GW+0.4, 1400 cals
Thus 5.5.2022: GW+1.2, 1400 cals
Fri 5.6.2022: GW-1.0**, 1600 cals
Sat 5.7.2022: GW+1.0, 2400 cals
Sun 5.8.2022: GW+3.4, 2400 cals
Mon 5.9.2022: GW+4.4, 1700 cals
** goal weight or under

Real progress toward goal weight and many days under goal weight. I picked this weight because if I work to around it as an average, I’ll stay well in my healthy range. However, my transition to maintenance is proving difficult. At the same time as travel, where I control less of what I eat. This will be a challenge.

 Diamonds are daily weights. Red is the trend line, which is a rolling average that smooths noise in the variability in weights. It gives a true picture of what the direction of my weight is. Green is how far above or below the trend I am. Tickmark scale on left is 0.5lb per tick. Objective is to move the red trend (rolling average) to my goal weight GW and stay there. Forever.

Public Commitment to Health – March 2022

Let’s make it six months on track and in control. I commit to 30 more days of measuring and publicly reporting my healthy habits.   I will (1) measure accurately calories each day. (2) Stay under 1600 calories consumed per day, allowing “banking” up to 2 days. (3) 30 minutes aerobic exercise 5 days a week. (4) 15 minutes weights 3x week. Long-term sustainability is important to prove, so when I get to goal weight, I can keep it there forever.

(HW below is my high weight from October, 2021.)

Thurs 3.10.2022: HW-18.2*, 2000 cals, 30 aerobic, 15 weights
Fri 3.11.2022: HW-15.8, 1500 cals, 30 aerobic
Sat 3.12.2022: HW-19.0*, 1500 cals, 30 aerobic, 15 weights
Sun 3.13.2022: HW-19.8*, 1800 cals
Mon 3.14.2022: HW-18.2*, 1500 cals, 30 aerobic, 15 weights
Tues 3.15.2022: HW-16.6*, 1400 cals, 30 aerobic, 15 weights
Wed 3.16.2022: HW-17.4*, 1600 cals, 30 aerobic, 15 weights
Thurs 3.17.2022: HW-16.0, 1700 cals, 30 aerobic
Fri 3.18.2022: HW-16.6, 1400 cals, 30 aerobic, 15 weights
Sat 3.19.2022: HW-18.6*, 1800 cals, 30 aerobic, 15 weights
Sun 3.20.2022: HW-18.0*, 1500 cals
Mon 3.21.2022: HW-18.8*, 1800 cals, 30 aerobic, 15 weights
Tues 3.22.2022: HW-16.6, 1400 cals, 30 aerobic, 15 weights
Wed 3.23.2022: HW-18.2*, 1200 cals, 30 aerobic, 15 weights
Thurs 3.24.2022: HW-18.4*, 1400 cals, 30 aerobic, 15 weights
Fri 3.25.2022: HW-17.6*, 1700 cals, 30 aerobic
Sat 3.26.2022: HW-19.2*, 1200 cals, 30 aerobic, 15 weights
Sun 3.27.2022: HW-19.2*, 1900 cals
Mon 3.28.2022: HW-17.4*, 1200 cals, 30 aerobic
Tues 3.29.2022: HW-19.4*, 1600 cals, 30 aerobic,
Wed 3.30.2022: HW-19.4*, 1200 cals, 30 aerobic, 15 weights
Thurs 3.31.2022: HW-20.0*, 1200 cals, 30 aerobic, 15 weights
Fri 4.1.1022: HW-20.0*, 1200 cals, 30 aerobic, 15 weights
Sat 4.2.2022: HW-21.6*, 1250 cals, 30 aerobic, 15 weights
Sun 4.3.2022: HW-21.4*, 1200 cals
Mon 4.4.2022: HW-21.4*, 1400 cals, 30 aerobic, 15 weights
Tues 4.5.2022: HW-21.4*, 1400 cals, 30 aerobic,
Wed 4.6.2022: HW-21.4*, 1400 cals, 30 aerobic, 15 weights
Thurs 4.7.2022: HW-20.8*, 1400 cals, 30 aerobic, 15 weights
Fri 4.8.2022: HW-21.8*, 1400 cals, 30 aerobic, 15 weights
Sat 4.9.2022: HW-21.0*, 1400 cals, 30 aerobic, 15 weights
* Within healthy (normal) BMI: HW-17.1

Below is a quarterly view. The goal is to move the red trend (rolling average) into my “Healthy BMI” range (under the purple line), and stay there. Forever.

Diamonds are daily weights. Red is the trend line. Green is how far above or below the trend I am. Tickmark scale on left is 1lb per tick.

Reflection: This was a really good month. I stuck with it. I tried Keto for a couple of weeks and it kicked me out of my plateau. I’ve been three weeks now with all measures in my healthy BMI range. It’s been a positive journey over 6 months. 22 lbs down. My clothes fit again. I feel great. I feel in control. Now, I’m looking at the long term now and how to keep it off. I’ll be moving to a new focus point, which is my goal weight. Once I get there I’ll stay within 2 lbs, and take “emergency” measures if things go outside of that. Today, I measured 4 lbs over my goal weight.

 

Public Commitment to Health – February 2022

Even though last month was a wash, I’m committing again and going for five months on track and in control. I commit to 30 more days of measuring and publicly reporting my healthy habits.   I will (1) measure accurately calories each day. (2) Stay under 1600 calories consumed per day, allowing “banking” up to 2 days. (3) 30 minutes aerobic exercise 5 days a week. (4) 15 minutes weights 3x week. Long-term sustainability is important to prove, so when I get to goal weight, I can keep it there forever.

(HW below is my high weight from October, 2021.)

Thurs 2.10.2022: HW-16.2, 1500 cals, 30 aerobic, 15 weights
Fri 2.11.2022: HW-16.2, 1500 cals, 30 aerobic, 15 weights
Sat 2.12.2022: HW-16.4, 1400 cals, 30 aerobic, 15 weights
Sun 2.13.2022: HW-16.6, 1200 cals
Mon 2.14.2022: HW-16.6, 1800 cals, 30 aerobic, 15 weights
Tues 2.15.2022: HW-16.4, 1800 cals, 30 aerobic, 15 weights
Wed 2.16.2022: HW-15.6, 1600 cals, 30 aerobic, 15 weights
Thurs 2.17.2022: HW-16.0, 1400 cals, 30 aerobic
Fri 2.15.2022: HW-16.2, 1400 cals, 30 aerobic, 15 weights
Sat 2.16.2022: HW-16.6, 1600 cals, 20 aerobic
Sun 2.20.2022: HW-17.4*, 1800 cals, 30 walking
Mon 2.21.2022: HW-17.0, 1600 cals, 30 walking
Tues 2.22.2022: HW-17.0, 1800 cals, 30 walking
Wed 2.23.2022: HW-15.4, 1800 cals, 30 walking
Thurs 2.24.2022: HW-16.2, 1800 cals, 30 walking
Fri 2.25.2022: HW-16.8, 2000 cals, 30 walking
Sat 2.26.2022: HW-14.8, 1400 cals, 30 walking
Sun 2.27.2022: HW-17.4*, 1200 cals
Mon 2.28.2022: HW-18.4*, 1600 cals, 30 aerobic, 15 weights
Tues 3.1.2022: HW-18.6*, 1400 cals, 30 aerobic, 15 weights
Wed 3.2.2022: HW-17.6*, 1600 cals, 30 aerobic, 15 weights
Thurs 3.3.2022: HW-17.6*, 1800 cals, 30 aerobic, 15 weights
Fri 3.4.2022: HW-14.2, 1700 cals, 30 aerobic, 15 weights
Sat 3.5.2022: HW-13.4, 1200 cals, 30 aerobic, 15 weights
Sun 3.6.2022: HW-17.4*, 1400 cals
Mon 3.7.2022: HW-17.6*, 1400 cals, 30 aerobic, 15 weights
Tues 3.8.2022: HW-18.0*, 1500 cals, 30 aerobic, 15 weights
Wed 3.9.2022: HW-17.8*, 1400 cals, 30 aerobic, 15 weights
* Within healthy (normal) BMI: HW-17.1

Below is a quarterly view. Looking at the longer haul, there’s been really good progress, and the downward trend is clear to see. The goal is to move the red trend (rolling average) below the line into “Healthy BMI” range, and stay there. Forever.

Diamonds are daily weights. Red is the trend line. Green is how far above or below the trend I am.

 

Public Commitment to Health – January 2022

Committing again. Going for four months on track and in control. I commit to 30 more days of measuring and publicly reporting my healthy habits.   I will (1) measure calories each day. (2) Stay under 1600 calories consumed per day, allowing “banking” up to 2 days. (3) 30 minutes aerobic exercise 5 days a week. (4) 15 minutes weights 3x week.

(HW below is my high weight from October, 2021.)

Sun 1.9.2022: HW-14.2, 1600 cals
Mon 1.10.2022: HW-17.2*, 1500 cals, 30 aerobic, 15 weights
* Within healthy (normal) BMI
Tues 1.11.2022: HW-15, 1800 cals, 30 aerobic
Wed 1.12.2022: HW-14.4, 1500 cals, 30 aerobic, 15 weights
Thurs 1.13.2022: HW-13.2, 1500 cals, 30 aerobic, 15 weights
Comment 1/13/2022: I don’t know why my weight has jumped up 4 pounds in 4 days. It is either just “water retention” or a plateau or maybe I’ve been sloppy about counting calories. Even if I was 300 off per day, it doesn’t explain four pounds. I will watch it and be extra careful in checking my intake.
Fri 1.14.2022: HW-12.0, 1600 cals, 30 aerobic, 15 weights
Comment 1/14/2022: Now it’s another 2 pounds up. Something is going on , but I don’t know what. I really haven’t changed habits or intake. I will watch it and be extra careful in checking my intake.
Sat 1.15.2022: HW-12.8, 1600 cals, 30 aerobic, 15 weights
Comment 1/15/2022: Math says my intake is excess 300 cals. Don’t understand it.
Sun 1.16.2022: HW-15.0, 1500 cals
Mon 1.17.2022: HW-14.8, 1400 cals, 30 aerobic, 15 weights
Tues 1.18.2022: HW-13.8, 1800 cals, 30 aerobic, 15 weights
Wed 1.19.2022: HW-13.8, 1400 cals, 30 aerobic, 15 weights
Thu 1.20.2022: HW-16.0, 1700 cals, 30 aerobic
Fri 1.21.2022: HW-15.8, 1700 cals, 30 aerobic, 15 weights
Sat 1.22.2022: HW-15.8, 1500 cals, 30 aerobic
Sun 1.23.2022: HW-15.8, 1700 cals
Mon 1.24.2022: HW-15.0, 1600 cals, 30 aerobic, 15 weights
Tues 1.25.2022: HW-14.2, 1300 cals, 30 aerobic, 15 weights
Wed 1.26.2022: HW-15.8, 1600 cals, 30 aerobic, 15 weights
Thur 1.27.2022: HW-16.0, 1300 cals, 30 aerobic
Fri 1.28.2022: HW-15.4, 1600 cals, 30 aerobic, 15 weights
Sat 1.29.2022: HW-15.2, 1800 cals, 30 aerobic
Sun 1.30.2022: HW-15, 1400 cals
Comment 1/30/2022: Totally stuck at this plateau
Mon 1.31.2022: HW-15, 1300 cals, 30 aerobic, 15 weights
Tues 2.1.2022: HW-16.8, 1300 cals, 30 aerobic, 15 weights
Wed 2.2.2022: HW-16.0, 1400 cals, (sick)
Thus 2.3.2022: HW-15.4, 1300 cals, (sick)
Fri 2.4.2022: HW-15.8, 1600 cals, 30 aerobic
Sat 2.5.2022: HW-15.8, 1700 cals, 30 aerobic, 15 weights
Sun 2.6.2022: HW-15.8, 1700 cals
Mon 2.7.2022: HW-15.0, 1600 cals, 30 aerobic,
Tues 2.8.2022: HW-13.2, 1500 cals, 30 aerobic, 15 weights
Wed 2.9.2022: HW-14.6, 1900 cals, 30 aerobic, 15 weights
Thus 2.10.2022: HW-16.2, 1300 cals, 30 aerobic, 15 weights

Comment 2/10/2022: This month was a total wash. I thought I was following plan. But obviously with some surprising weight gains, and no expected weight loss, something wasn’t right. I trust the math: it’s all about the calories. My exercise didn’t change, so it MUST be that I didn’t count my calories properly. That will be a focus next month.
On the positive side, I didn’t lose ground. I was able to recover from each setback gain. I don’t think it made a difference, but I have has 2 weeks of health issues, including a nasty cold (not COVID) and a kidney stone / infection.
On the positive side, I didn’t lose ground. I was able to recover from each setback gain

Diamonds are daily weights. Red is the trend line. Green is how far above or below the trend I am.