'Where do you want to be in 5, 10, 15 years.' I dismissed the longer periods because in 15 years I will be 87 years old and realistically it's hard to plan for that age.
I can plan for 5 years. 77 is not so daunting to me. To weigh an acceptable and healthy weight at 77 years old is now my goal. That means I need to lose about 50 kg/110 lbs. I aim to lose 50 pounds this year, around 30 pounds in 2013, 15 pounds in 2014 and the remainder in 2015. Job done! I can't believe it's that simple to plan a strategy to reach my healthy goal weight and time to spare at that. So easy to say. Not nearly as easy to be that consistent.
Cutting out wheat lead to significant weight loss in the first half of 2012.
It became clear that I need to do more so I began some experimenting with different ratios of macronutrients, proteins, carbohydrates and fats. To do this I chose a calorie limit because it was the simplest way to work out percentages.
I followed Jimmy Moore's n=1 experiment with nutritional ketosis and have decided it will probably work for me.
It would be good to weigh 59 kg/130 lbs once more.
To reach that magic number I need to lose 28 kg/62 lbs
My goal is to lose between 14 and 20 kg, (31 - 44 pounds), this year. I'm not sure how easy or hard this will be because I've not lost much weight for the last 4 months.
I intend to be successful by being in nutritional ketosis most of the time. I have ordered a ketone meter and strips. That will be interesting.
One thing I need to watch out for is muscle depletion and loss of strength and balance. There is no point losing weight if I do not gain energy and increase my stamina for general activity.
To this end I want to commit to walking or similar daily and once a week 'Smart Exercise'which I need to learn a lot more about.
One thing I know. I will never again be as fat as I was at the beginning of 2012.
Sunday, December 30, 2012
Friday, October 19, 2012
Sunday, August 26, 2012
NEW YEAR'S EVE CHALLENGE
I am laying it out here for the record.
Starting weight ... August 25th = 88 kg/194 lbs.
December 31st Goal = 65 kg/144 lbs
March 30th 2013, Ultimate Goal = 58-60 kg or 128 - 132 lbs.
I have 29 weeks to reach my Ultimate Goal and I still feel reasonably confident that this is achievable. It depends to a large extent on how much difference being dairy free makes to my general health. I have not factored in my age so that could mean the weight might come off more slowly than The Plan. Again if my goals are not met I will still be slimmer and that makes me a winner.
I am currently experimenting with being dairy free.
I am also drawing a line through all grains and potato just as I did with wheat at the beginning of the year.
Friday, June 22, 2012
TIME CAPSULE TO OPEN ON DECEMBER 31ST 2012
Dear Me,
You have made the first 6 months of 2012 count in your efforts to improve your health.
I hope you have continued to aim high. At the time I'm writing to you you've lost about 25 kg this year although not all of that shows in your records. I think if you had weighed yourself on January 1st or even December 31st 2011, you would have been shocked. You had some signs of serious health problems which I'm pleased to say have reversed somewhat but you are not home free.
I wonder if your blood pressure readings have dropped enough for Dr. Jeanie to reduce your medication.
You wrote some exercise goals on a monthly basis. I'm hoping that you continued to challenge yourself.
It would be good to see that you are using the cross-trainer or walking on the beach for about one hour per day at least 5 days per week. I'm hoping you are doing stretch exercises 4 or 5 days a week with some resistance exercises two or three times a week. I know it all takes time and some days it doesn't work out but you wrote a good plan and it should be working for you by now.
I presume that you have remained grain free and plan to continue to do so. I applaud you for this.
The last time you wrote a Time Capsule you mentioned your spiritual walk, being more creative and finishing some of the things which you began long ago.
I'm not going to mention them this time because I think you have your work cut out managing your life as it is.
There have been some major changes with Mum's death in January and David being in prison for a possible 6 years.
You are about to become a grandmother. This will change your priorities somewhat.
There will be other lifestyle changes and you have many dreams. I do hope that some of those dreams are beginning to look possible when you open this.
If not, remember to Live Life As It Is.
Dreaming is useful but to get lost in your dreams is not.
Dreaming is so you can set goals and plan toward them.
Living is enjoying the moment or at least rejoicing that you are experiencing it. Sometimes the moment is too painful to enjoy but at least you can rejoice in the Lord your God through the painful parts.
2012 has been a big year for you. I believe you have lived it well.
2013 will have as many challenges again. Go forward and do not lose sight of the value of maintaining optimal health so you can live the best possible life.
Live Life, Live to the Full.
Ephesians 14-21
You have made the first 6 months of 2012 count in your efforts to improve your health.
I hope you have continued to aim high. At the time I'm writing to you you've lost about 25 kg this year although not all of that shows in your records. I think if you had weighed yourself on January 1st or even December 31st 2011, you would have been shocked. You had some signs of serious health problems which I'm pleased to say have reversed somewhat but you are not home free.
I wonder if your blood pressure readings have dropped enough for Dr. Jeanie to reduce your medication.
You wrote some exercise goals on a monthly basis. I'm hoping that you continued to challenge yourself.
It would be good to see that you are using the cross-trainer or walking on the beach for about one hour per day at least 5 days per week. I'm hoping you are doing stretch exercises 4 or 5 days a week with some resistance exercises two or three times a week. I know it all takes time and some days it doesn't work out but you wrote a good plan and it should be working for you by now.
I presume that you have remained grain free and plan to continue to do so. I applaud you for this.
The last time you wrote a Time Capsule you mentioned your spiritual walk, being more creative and finishing some of the things which you began long ago.
I'm not going to mention them this time because I think you have your work cut out managing your life as it is.
There have been some major changes with Mum's death in January and David being in prison for a possible 6 years.
You are about to become a grandmother. This will change your priorities somewhat.
There will be other lifestyle changes and you have many dreams. I do hope that some of those dreams are beginning to look possible when you open this.
If not, remember to Live Life As It Is.
Dreaming is useful but to get lost in your dreams is not.
Dreaming is so you can set goals and plan toward them.
Living is enjoying the moment or at least rejoicing that you are experiencing it. Sometimes the moment is too painful to enjoy but at least you can rejoice in the Lord your God through the painful parts.
2012 has been a big year for you. I believe you have lived it well.
2013 will have as many challenges again. Go forward and do not lose sight of the value of maintaining optimal health so you can live the best possible life.
Live Life, Live to the Full.
A prayer for Me
For this reason I kneel before the Father,
from whom every family in heaven and on earth derives its name.
I pray that out of his glorious riches he may strengthen you
with power through his Spirit in your inner being,
so that Christ may dwell in your hearts through faith.
And I pray that you,
being rooted and established in love,
may have power,
together with all the Lord’s holy people,
to grasp how wide and long and high and deep is the love of Christ,
and to know this love that surpasses knowledge –
that you may be filled to the measure of all the fullness of God.
Now to him who is able to do
immeasurably more than all we ask or imagine,
according to his power that is at work within us,
to him be glory in the church
and in Christ Jesus
throughout all generation,
for ever and ever!
Amen.
Ephesians 14-21
Thursday, February 16, 2012
COPIED FROM DAY 15 ON IMPROVING MY HEALTH
Weight:- 7.30 am - 114 kg/251 lbs
This is my last weight check until Jan. 28th.
I wanted to cry when I saw my weight a few days ago, the first time in many weeks. Sadly it takes more than that to make me cry these days so I wasn't blessed with that outlet. I was truly shocked that the changes I had made were not enough to bring me below 115 kg. I'm glad to say that today's weight did show a loss. Each day I'm making an effort to reintroduce my healthy lifestyle so I expect this trend to continue. I'm not too worried about whether or not I can weigh because my weight is only a reflection of my lifestyle. It's like looking in a mirror to check out that my clothes are hanging right or there's no lipstick on my teeth. For me, true success lies in achieving a healthier lifestyle. The next major step is to walk daily. Food and drink are beginning to line up. I need to drink more water but that will improve as I go along. I definitely plan to do my ketogenic eating plan but I'm not rushing into it.
For me, the ketogenic plan I use gives me good balanced nutrition, lower calories, satisfied feelings and well being. It also gives me plenty of snacks so I don't have ups and downs of energy levels, if I do it right. The bonus is that even at my age it still seems to get rid of the pounds at a good average rate, about one pound or more every week.
With 52 pounds to lose to be under 200 pounds/ 90 kg that will take me the best part of this year but I can live with that.... in fact I must.
I woke up through the night with the thoughts running through my head.
'Where do you want to be in 5, 10, 15 years.' I dismissed the longer periods because in 15 years I will be 87 years old and realistically it's hard to plan for that age.
I can plan for 5 years. 77 is not so daunting to me. To weigh an acceptable and healthy weight at 77 years old is now my goal. That means I need to lose about 50 kg/110 lbs. I aim to lose 50 pounds this year, around 30 pounds in 2013, 15 pounds in 2014 and the remainder in 2015. Job done! I can't believe it's that simple to plan a strategy to reach my healthy goal weight and time to spare at that. So easy to say. Not nearly as easy to be that consistent.
I am beginning the day with a light headache but not as much as yesterday. The remedy is drink more water plus some panadol tablets.
This is my last weight check until Jan. 28th.
I wanted to cry when I saw my weight a few days ago, the first time in many weeks. Sadly it takes more than that to make me cry these days so I wasn't blessed with that outlet. I was truly shocked that the changes I had made were not enough to bring me below 115 kg. I'm glad to say that today's weight did show a loss. Each day I'm making an effort to reintroduce my healthy lifestyle so I expect this trend to continue. I'm not too worried about whether or not I can weigh because my weight is only a reflection of my lifestyle. It's like looking in a mirror to check out that my clothes are hanging right or there's no lipstick on my teeth. For me, true success lies in achieving a healthier lifestyle. The next major step is to walk daily. Food and drink are beginning to line up. I need to drink more water but that will improve as I go along. I definitely plan to do my ketogenic eating plan but I'm not rushing into it.
For me, the ketogenic plan I use gives me good balanced nutrition, lower calories, satisfied feelings and well being. It also gives me plenty of snacks so I don't have ups and downs of energy levels, if I do it right. The bonus is that even at my age it still seems to get rid of the pounds at a good average rate, about one pound or more every week.
With 52 pounds to lose to be under 200 pounds/ 90 kg that will take me the best part of this year but I can live with that.... in fact I must.
I woke up through the night with the thoughts running through my head.
'Where do you want to be in 5, 10, 15 years.' I dismissed the longer periods because in 15 years I will be 87 years old and realistically it's hard to plan for that age.
I can plan for 5 years. 77 is not so daunting to me. To weigh an acceptable and healthy weight at 77 years old is now my goal. That means I need to lose about 50 kg/110 lbs. I aim to lose 50 pounds this year, around 30 pounds in 2013, 15 pounds in 2014 and the remainder in 2015. Job done! I can't believe it's that simple to plan a strategy to reach my healthy goal weight and time to spare at that. So easy to say. Not nearly as easy to be that consistent.
I am beginning the day with a light headache but not as much as yesterday. The remedy is drink more water plus some panadol tablets.
Breakfast:- Berry Smoothie. Strawberry tea. water
Snack 1:- Water, 4 corn thins and peanut butter
Lunch:- Strawberry tea. Omelet with beans, carrots, (leftovers), bacon, cheese.
Snack 2:- Diet lemon, lime & bitters 4 corn thins and peanut butter.
Dinner:- cheese, gherkin, cucumber, tomato and strawberry platter. Water.
Snack 3:- Camomile tea.
Drinking:- Water x 3
Strawberry and Mango Tea, etc x 3
Coffee, black, unsweetened x 0
Diet lemon, lime & bitters x 1
Strawberry and Mango Tea, etc x 3
Coffee, black, unsweetened x 0
Diet lemon, lime & bitters x 1
Daily Goal:- 1.5 lt. or 5 - 6 large cups *no*
Exercise:- 15 minutes walk *yes/no*
5 minutes cross-trainer *no*
5 minutes cross-trainer *no*
Reporting Back ..........
I'm sleeping well. Still do not feel all that well, tightness in chest area and short of breath and energy. That does not sound good and will have to see Dr. If no improvement during the next week. Walking is difficult. I never thought I'd say this but lately any exercise is a challenge. It's going to take determination to get walking again.
Today we finished getting the house ready for guests. John did most of the work. I did the bathroom, shower and fiddly stuff including dusting. So glad it's fine as I was able to get all our washing up to date too. I don't expect to use the house again for about 10 days although these people have offered us the use of shower. We don't like to intrude so will see. We can have cold showers in the bus and if the weather is warm the water is tepid. We usually take our shampoo and toiletries, as well as any accumulated laundry, to Mum's several times a week and in between sponge down in our tiny bathroom. It works for us.
My garden is looking untidy after all the rain. I'll see how I feel over the next few days.
Guests arrived and we talked some. I ended up having a very late meal. We watched Touch of Frost on video and that's it.
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