Diet Journal

Posted by JohnP 06/01/2008 at 10:28

As many of you know, I’m losing a little weight while retired. The plan started in mid-November 2007.
Goals

  1. Lose weight – about 100 lbs.
  2. Increase cardio health, strength, & stamina
  3. Consider getting ripped for the last 20 lbs.
  4. Don’t gain any weight over Thanksgiving or Xmas holidays
  5. Get my resting heart rate below 50 again, like it was in my 20s.

Strategy:

  • Diet, exercise, weigh in daily, tracking, & graphing (XLS)
  • Eat about 1700 calories a day – yes, that means I need to approximate calorie for foods I like
  • Ski machine, free weights, outdoor activities
  • No caffeine, no soda, avoid processed foods. Portion control.
  • Eat breakfast (400+ cal) and lunch (~700 cal) for most of my daily calories – healthy snacks (~100 cal ea) too
  • Fill in remaining daily calories for dinner – usually ~200 cal, so veggies and fruit or oatmeal work
  • Nuts – there’s something about them and milk that helps me lose weight and feel full.

Log
What has happened so far? Basically, I’ve lost 3 lbs/week since starting. If this continues, by June 2008, I should be nearing my goal.

Date Lbs Lost Comments
07/11/27 Started tracking weight and a few other stats
07/12/04 8 1st week with a huge loss; resting heart rate 76
07/12/14 10.5 lost 1.5" in my chest and 0.5" in my waist.
07/12/22 14.5
07/12/29 17.5 lost 2" in my chest and 0.5" in my waist.
08/01/01 18.0 wore my first clothes from 2 years ago!
08/01/07 22.0
08/01/14 24.5 Got some bad family news this week, but was able to stay on track.
08/01/18 28.0 down 2 Stone in 52 days! Nice.
08/01/27 31.0 Still on 3 lbs/week loss
08/02/01 32.0 Start Hong Kong Vacation
08/02/14 31.5 Hong Kong Vacation impacts
08/02/17 38.5 Back on track-vacation exercise is catching up with calorie restrictions
08/02/23 39.5 It has been a tough week for losing, but my resting heart rate is below 60 now!
08/03/03 42.5 On a plateau still, I’m still reducing my body fat, however.
08/03/10 44.0 plateau
08/03/18 46.0 still feels like a plateau
08/04/06 54.0 Back from Costa Rica and still losing! Guess that plateau is over
08/04/26 56.0 Back from Buenos Aires! Surprised that I didn’t gain more! PIZZA
08/05/05 57.0 Very little progress. Going back on a highly restricted diet is really tough.
08/06/01 58.0 plateau doesn’t describe this. No change in 30 days.
08/06/18 58.0 No change in 50 days!
08/07/22 56.0 Hershey, PA didn’t help! I need to do something different

The No S Diet

- all data in this section is total loss, not weekly.

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