My Recovery from Obesity
- Thread starter Don Keykong
- Start date
Don Keykong
New member
Thanks guys!
No loss, today, but no gain either, so that's good.
I had a feeling I had a day (or days) like this coming. I had lost 6 straight days a total of 6.6 lbs, so I'm due for a bounce back.
Looking at my eating for yesterday. I was good... not great, but nothing to warrant a gain. No excesses, no salt, no simple carbs or sugars, and no processed foods. I did note that I was CRAVING things yesterday... first time in 2 weeks. I craved a few things like a muffin, something cheesy...
So far today (noon) I have been feeling very full all day. I just now ate 2 eggs scrambled with sauteed spinach, jalapeno, onion and tomato. I wasn't hungry, but I needed to get my digestive system going, I think. Loads of water today, some fruit and lean meat and then we'll see how things go tomorrow.
Jan 5th Weight: 457 CW: 432 Next Mini Goal: 428 (that's the halfway point between my SW and 400)
No loss, today, but no gain either, so that's good.
I had a feeling I had a day (or days) like this coming. I had lost 6 straight days a total of 6.6 lbs, so I'm due for a bounce back.
Looking at my eating for yesterday. I was good... not great, but nothing to warrant a gain. No excesses, no salt, no simple carbs or sugars, and no processed foods. I did note that I was CRAVING things yesterday... first time in 2 weeks. I craved a few things like a muffin, something cheesy...
So far today (noon) I have been feeling very full all day. I just now ate 2 eggs scrambled with sauteed spinach, jalapeno, onion and tomato. I wasn't hungry, but I needed to get my digestive system going, I think. Loads of water today, some fruit and lean meat and then we'll see how things go tomorrow.
Jan 5th Weight: 457 CW: 432 Next Mini Goal: 428 (that's the halfway point between my SW and 400)
Omega
Moderator
Congratulations on the new low... and holding it the next day...
Its funny that you mention cheese... I found from my spreadsheet that I always gain whenever I have any bread or cheese... No matter how little... even just 1 prepackaged cheese slice with comparatively few calories... even if I have a considerable calorie deficit...
It wasn't long before I decided that I wanted to axe bread and cheese completely from my food plan...
You say - "no salt"... Does that mean that you are counting your sodium or that you didnt have anything that you think of as "salty"? I know that I have been tripped up with that because I dont always monitor all my macros...
Its funny that you mention cheese... I found from my spreadsheet that I always gain whenever I have any bread or cheese... No matter how little... even just 1 prepackaged cheese slice with comparatively few calories... even if I have a considerable calorie deficit...
It wasn't long before I decided that I wanted to axe bread and cheese completely from my food plan...
You say - "no salt"... Does that mean that you are counting your sodium or that you didnt have anything that you think of as "salty"? I know that I have been tripped up with that because I dont always monitor all my macros...
SyNyStEr14
New member
Well done on your loss so far Don.
Will be following with interest! Your mini goal is so close, exciting times
Syn.
Will be following with interest! Your mini goal is so close, exciting times
Syn.
Don Keykong
New member
Thanks for the replies.
Salt: I don't count my salt, but I watch it from the standpoint of eating VERY little processed food, eating naturally salty foods in moderation, and adding limited salt to my cooking. I cook 70-80% of my meals from scratch, so i watch the salt quantities in those ingredients.
I REALLY believe my weight issues stem in part from the quantities of salt, and simple sugars and carbs in my diet. They contributed to making me feel hungry FAR more often than I really was... so I overate. Since adjusting my eating at the start of the month, my hunger pangs have dropped significantly. I crave less junk.
Salt: I don't count my salt, but I watch it from the standpoint of eating VERY little processed food, eating naturally salty foods in moderation, and adding limited salt to my cooking. I cook 70-80% of my meals from scratch, so i watch the salt quantities in those ingredients.
I REALLY believe my weight issues stem in part from the quantities of salt, and simple sugars and carbs in my diet. They contributed to making me feel hungry FAR more often than I really was... so I overate. Since adjusting my eating at the start of the month, my hunger pangs have dropped significantly. I crave less junk.
Don Keykong
New member
Thanks Omega I'll keep an eye on that. I recently added some nutritional info on a 3rd page of my spreadsheet, primarily looking at caloric values of the foods I eat regularly, and noted that most of the data I added included sodium values as well. I'll start filling that in some more.
To be honest I don't even have an idea of how much sodium I should be taking in. I guess i could just look at the sodium counts from my previous weeks and use them as a baseline.
Jan 5th Weight: 457 CW: 432 Next Mini Goal: 428 (that's the halfway point between my SW and 400)
To be honest I don't even have an idea of how much sodium I should be taking in. I guess i could just look at the sodium counts from my previous weeks and use them as a baseline.
Jan 5th Weight: 457 CW: 432 Next Mini Goal: 428 (that's the halfway point between my SW and 400)
Don Keykong
New member
Assuming I was entering a "slow" phase after losing for a straight week, I focused yesterday on water intake, eating on schedule but in moderation, and exercise. Check, check and check. I drank ALL day, so I'm sure I'm well hydrated. My eating was as follows:
B: 2 eggs scrambled w/ spinach tomato & peppers
L: Chicken Thigh, banana
S: Celery & hummus and peanut butter
D: 2 Sm Bowls (1.5C each) Homemade Pumpkin Soup
S: Chobani Yogurt
I managed a workout on my stationary bike. I tried following some instructions I found online for HIT (High Intensity Interval training).
I rode a total of 20 minutes, following this schedule:
- Casual rate for 3 mins. to warm up.
- Very Fast Rate for 30 seconds
- Casual rate for 2 minutes
- Repeat the 2nd and 3rd steps five more times.
- Finish out at a casual rate.
NO idea if I did it right, but it definitely increased my heart rate during the workout. It felt good.
Weigh-in was good... down 1.5 lbs to 430.5 I'll gladly accept that. Strategy today is the same as yesterday.
eat smart, drink water, exercise, and sleep well.
Jan 5th Weight: 457 CW: 430.5 Next Mini Goal: 428 (that's the halfway point between my SW and 400)
B: 2 eggs scrambled w/ spinach tomato & peppers
L: Chicken Thigh, banana
S: Celery & hummus and peanut butter
D: 2 Sm Bowls (1.5C each) Homemade Pumpkin Soup
S: Chobani Yogurt
I managed a workout on my stationary bike. I tried following some instructions I found online for HIT (High Intensity Interval training).
I rode a total of 20 minutes, following this schedule:
- Casual rate for 3 mins. to warm up.
- Very Fast Rate for 30 seconds
- Casual rate for 2 minutes
- Repeat the 2nd and 3rd steps five more times.
- Finish out at a casual rate.
NO idea if I did it right, but it definitely increased my heart rate during the workout. It felt good.
Weigh-in was good... down 1.5 lbs to 430.5 I'll gladly accept that. Strategy today is the same as yesterday.
eat smart, drink water, exercise, and sleep well.
Jan 5th Weight: 457 CW: 430.5 Next Mini Goal: 428 (that's the halfway point between my SW and 400)
Omega
Moderator
the sodium guideline is to limit sodium and have no more than 2300mg per day...
If I am checking up on my nutrition I use a free account from . When you key in all your food it shows you the breakdown for all your different nutrient types.
it may be worth you checking how much sodium was in your soup... I once did a huge sodium oversight when I didnt realise the amount of sodium in the stock I used to make the soup... Stock cubes and paste can both be horrendous...
Don Keykong
New member
Thanks, MrVee. You, too!
Thanks Omega for the link. I'll crunch my numbers later and see how I'm doing.
I'm very wary of salt. I allow it, but only when I'm fully conscious of the fact and I consider it a treat that'll likely mess up my next day's weigh-in.
The pumpkin soup I made from roasting my own pumpkins (no additives), stock I made myself (no added sodium) from fresh veg and a roasted chicken carcass. I use white pepper, black pepper, cumin and a little nutmeg to compensate for the low salt. I'm wondering now how much sodium is naturally present in many of the veg and meats I use in my home cooking, though...
Thank you again for you helpful feedback. I really do read up after getting info like this.
Thanks Omega for the link. I'll crunch my numbers later and see how I'm doing.
I'm very wary of salt. I allow it, but only when I'm fully conscious of the fact and I consider it a treat that'll likely mess up my next day's weigh-in.
The pumpkin soup I made from roasting my own pumpkins (no additives), stock I made myself (no added sodium) from fresh veg and a roasted chicken carcass. I use white pepper, black pepper, cumin and a little nutmeg to compensate for the low salt. I'm wondering now how much sodium is naturally present in many of the veg and meats I use in my home cooking, though...
Thank you again for you helpful feedback. I really do read up after getting info like this.
Don Keykong
New member
Thanks Mands! So far, so good.
Today's weigh-in was good. 429.6, down 0.9 lbs. That leaves me only 1.6 pounds short of my mini-goal of 428.
Did the HIIT exercise on my bike again. It definitely kicks my heart rate up and seems to work me harder without having to kill myself for an hour at a time. I'll probably do something else today, and give the HIIT a rest for a day or so.
I'm starting to see/feel the differences in my weight... "snug" shirts from a month ago fit comfortably now, and "comfortable" shirts from last month are looser fitting now. Also my youngest daughter hugged me last night and said my belly was smaller. That's a good thing.
Goal for today is eat healthy, drink loads of water, and NOT eat after 9pm. Wish me luck on that one.
Jan 5th Weight: 457 CW: 429.5 Next Mini Goal: 428 (that's the halfway point between my SW and 400)
Today's weigh-in was good. 429.6, down 0.9 lbs. That leaves me only 1.6 pounds short of my mini-goal of 428.
Did the HIIT exercise on my bike again. It definitely kicks my heart rate up and seems to work me harder without having to kill myself for an hour at a time. I'll probably do something else today, and give the HIIT a rest for a day or so.
I'm starting to see/feel the differences in my weight... "snug" shirts from a month ago fit comfortably now, and "comfortable" shirts from last month are looser fitting now. Also my youngest daughter hugged me last night and said my belly was smaller.
That's a good thing.Goal for today is eat healthy, drink loads of water, and NOT eat after 9pm. Wish me luck on that one.
Jan 5th Weight: 457 CW: 429.5 Next Mini Goal: 428 (that's the halfway point between my SW and 400)
Justina
New member
hehe not eating after 9pm!! You can do it!!! i know it's hard. Good luck with it!
My rule is not to eat after 7pm. It is sooooo hard sometimes. Some herbal tea does the trick though.
Yay for more weight loss! You are doing awesome!! & you get the exercise alright!
Go you! ALL THE WAY!
My rule is not to eat after 7pm. It is sooooo hard sometimes. Some herbal tea does the trick though.
Yay for more weight loss! You are doing awesome!! & you get the exercise alright!
Go you! ALL THE WAY!
Don Keykong
New member
Thanks Justina! I'm trying not to get too excited about early losses, because I have such a long way to go.
My hope is that I can keep doing this and not feeling like I'm sacrificing too much... maybe that'll give me a better chance that to make this a lifetime change rather than a "diet".
My hope is that I can keep doing this and not feeling like I'm sacrificing too much... maybe that'll give me a better chance that to make this a lifetime change rather than a "diet".
SyNyStEr14
New member
Be excited for any and every loss..you work hard for every lb you drop, celebrate it
Syn.
Don Keykong
New member
Mini Goal Complete!
Thanks, Syn, You're right. I'm just trying to get my head around the incredibly long time my total losses will take. I want to look at this is a lifelong change, not a project of limited duration.
Today's weigh-in was great. My first mini-goal has been met.
I am beyond the halfway point between where I started and 400 lbs, which is my first significant milestone to complete. I hope to drop below 400 for good in another 2 months or less.
I lost 1.8 pounds by coming in at 427.8. Halfway there. That's a total of 29.2 pounds since starting 26 days ago.
Eating was easy yesterday, but I did not exercise. Today I'll try to just eat as well and hit the bike.
Jan 5th Weight: 457 CW: 427.8
Next Mini Goal: 400 (This one I'll celebrate a little)
Thanks, Syn, You're right. I'm just trying to get my head around the incredibly long time my total losses will take. I want to look at this is a lifelong change, not a project of limited duration.
Today's weigh-in was great. My first mini-goal has been met.
I am beyond the halfway point between where I started and 400 lbs, which is my first significant milestone to complete. I hope to drop below 400 for good in another 2 months or less.
I lost 1.8 pounds by coming in at 427.8. Halfway there. That's a total of 29.2 pounds since starting 26 days ago.
Eating was easy yesterday, but I did not exercise. Today I'll try to just eat as well and hit the bike.
Jan 5th Weight: 457 CW: 427.8
Next Mini Goal: 400 (This one I'll celebrate a little)
Omega
Moderator
Congratulations on your mini goal...
HALFWAY TO 400 POUNDS!!!
If you follow my advice you will not set them so far apart as that...
I had loads of them... so many that I was always on the verge of the next one... I was never more than 7 pounds away from the next one...
That way you can use them as stepping stones to get an awfully long way...
HALFWAY TO 400 POUNDS!!!
If you follow my advice you will not set them so far apart as that...
I had loads of them... so many that I was always on the verge of the next one... I was never more than 7 pounds away from the next one...
That way you can use them as stepping stones to get an awfully long way...
Don Keykong
New member
Thanks Omega!
Your post made me smile. It makes me think I need to be more excited for these milestones, no matter how far away they may be from my ultimate goals. Considering your success in dealing with your own weight issues, I will take your advice and reset my mini-goals to something more achievable.
My next mini-goal is now....
415 pounds
I'm hoping to see that within 30 days... or faster if I stay on my current track. I know it's coming, but when will my weight loss slow?? Time will tell.
Your post made me smile. It makes me think I need to be more excited for these milestones, no matter how far away they may be from my ultimate goals. Considering your success in dealing with your own weight issues, I will take your advice and reset my mini-goals to something more achievable.
My next mini-goal is now....
415 pounds
I'm hoping to see that within 30 days... or faster if I stay on my current track. I know it's coming, but when will my weight loss slow?? Time will tell.