Friday, January 10, 2014

Bobby’s Weight Loss and Weight Maintenance Strategy for 2014 with Three New Tips


Today’s Weight = 177.6 lbs., down from 180 at New Years Day.  Hope it is not a rhythmic fluctuation which can be caused by water retention, or waste products that might have been temporarily in my system.  ;

Today’s Coinage found = $1.62 well down from the super find at 6:30 a.m. on January 1.  Right next to the burned-out canisters of celebration fireworks was a scatter of quarters, dimes, nickels, and pennies totaling over eight dollars.  Did someone suggest alcohol consumption?  Their loss is charities gain.

Nike’s GPS data = 5.14 mile walk today; walked 269.3 miles since beginning the app over 83 walks; burn about 105 calories per mile of walking; average pace is 18 minutes a mile while money searching, about 15.5 minutes a mile with straight walking; activity in addition to today’s walk 4.04 mi Thursday, 3.52 mi Wednesday, 4.08 mi Tuesday, 2.15 mi on Monday, and 5.70 miles on Sunday.

New Year’s Resolution Weight Loss Goal = 174 lbs obtained by May 1, 2014 and maintained for the rest of the year.  Also, to eat less sugar and processed food.  Plan to eat foods high in fiber, antioxidants, and essential vitamins and minerals: Beans, Dark Green Leafy Vegetables, Citrus Fruit, Sweet Potatoes, Berries, Tomatoes, Fish High in Omega-3 Fatty Acids, Whole Grains, Nuts, and Low-fat Milk and Yogurt.

Blog Feature: Bobby’s Weight Loss and Weight Maintenance Strategy for 2014 with three new tips, the tips first:

Tip One, break the sugar crave with a three day fast from processed sugar.  Some studies have found that after three days of fasting, the intensity craving for processed sugar is greatly reduced.

Tip Two, begin eating unsalted five nuts a day.  We purchase the giant mixed nut box from one of the membership warehouse clubs, place a small sealed container of nuts in our pantry, and freeze the rest.  Five unsalted cashews, almonds, pistachios, and pecans yield only 20 calories.  Why unsalted, to avoid the addiction to the taste of salted nuts.

Tip Three, as a rule of thumb, you can count on burning  100 calories per mile regardless of the modality—walking, jogging, or dancing.

The following strategy has been featured in earlier blogs.  It is taken from The National Weight Control Registry housed in Brown University Hospital.  The Registry tracks thousands of subjects that have lost 30 or more pounds and maintained their weight loss over several years.  What the subjects have in common has been my strategy for weight loss and weight maintenance for the last five years and I still use them now.

Trait one: Weigh every day.  Why weigh every day?  Accountability and SOS signaling.  There are cautions about every day weighing (see above), I have found that trends are best established by close monitoring of weight.  When I see an upward trend of weight gain, the scales send my brain a SOS to go back to portion control and exercise.

Trait Two: Diet using a restricted caloric strategy, a diet with low-fat/high carbohydrate properties, about 1800 calories for women and 2200 for men.  See New Year’s resolution above, the data are clear, cut the processed sugar, fat, and starching foods and eat balanced meals high in fiber, antioxidants, and essential vitamins and minerals.

Trait Three: Eat breakfast every day.  Most find that eating a healthy breakfast reduces hunger throughout the day.  Also breakfast eaters usually eat smaller lunches and make better food choices. 

Trait Four: Perform 60-90 minutes per day of moderate to heavy aerobic exercise per day (walking).  This means walking, jogging, biking, dancing, swimming and other tasks that elevates and sustains heart rate.  This is a time commitment that requires me to start early, usually 6 to 6:30 a.m. and to have a strong motivation system—thus my money walking system.

Let me know what you think and share your success story.  Good luck with your own New Year’s resolution if it is to lose weight and sustain the loss.

The Moneywalker

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