Why it’s a good idea to weigh yourself every day

Good morning, everyone! Yes, it’s Monday again, and time for the weekly weigh-in. Ready? Here we go!

184.4
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Hmm, let’s see … last week, it was 183.6, so I’m up 0.8 pounds. Should I be concerned?

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Nah, definitely not! And here’s why: even though I only post my WEEKLY weigh-in here on this blog, I’ve been weighing myself DAILY for quite some time. I can tell you from personal experience that it really does make a difference in how you deal with these minor weight fluctuations. And it’s really easy to do, too. I just buy these cheap-y magnetic pads and write my weight on it every morning before breakfast.

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See how it started out at 183.6, then went up a little, down a little, etc.? Chances are excellent that tomorrow, and/or later in the coming week, it’s gonna go down again. Ever heard the old saying, “God writes straight with crooked lines”?*

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Well, weight loss is kinda the same way! Once you start keeping yourself in a calorie deficit (by whatever method works for you), the weight WILL start going in a downward trend. It’ll take some time, and there’ll be some ups and downs and zigzags along the way ’cause, well, we’re humans, not machines!

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So don’t let those little fluctuations get to you. Just keep doing what you know you should be doing, and have faith* in the process — it’ll work! Just keep at it!

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Have a great week, everyone!

*oh, and even though, as I’ve said before, this isn’t a religious blog, I personally don’t think I would have been able to do this without God’s help, so sue me! I could use the publicity, nyuk nyuk!

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Rhymin’ Monday Weigh-in: The Plot Thickens (and so does the blogger)!

Yeah yeah yeah, I admit it: two potlucks in one weekend is probably NOT the best strategy for someone who’s actively trying to lose weight. As proof, I offer you the following evidence:

186.2
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Yeah, the weight went up a bit! Not surprising, and I’m NOT worried about it (much), because I know the rest of the week I’m gonna go back to my regular eating/exercising routine.

BUT it is a good reminder — the reason so many people (including me, the previous times I did this) regain their weight after a successful loss is — we get complacent.

We stop tracking our food, our calories, our weight. We think, “Hey, I lost all that weight — whew! Good for me! Now I can relax and start eating what I want again!” We think we’re finished!

jerry

Well, guess what? If we want to keep the weight off for a significant chunk of time, no, we’re not finished. It’s an ongoing struggle. We have to keep counting the calories (or the POINTS! if you’re a Weight Watcher), keeping an eye on the food labels, etc.

Like those tricky “per serving” scams. I saw a chocolate bar the other day that said it had 100 calories, and was about to buy it when I checked the label. Guess what? They’d somehow managed to get four, count ’em FOUR servings into that tiny little bar which I would’ve just scarfed up in one bite! At 100 calories per serving, that would’ve basically been my entire meal, and no it wouldn’t have been worth it!

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Heh, well, I wouldn’t count on it — those food label writers are notoriously tricky! You just gotta be on the watch all the time!

what if

Hmm, well, let’s hope that’s not the case! But that’s why it’s also a good idea to make more homemade stuff. When you put in all the ingrediments yourself, you have a way more realistic idea of what the nutrition facts are than if you just trust some robot in a factory somewhere in Elbonia.

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So that’s it, my Diet Wisdom for a Monday! Hope your day and your week go well. I’m off for a long walk, and hopefully some of those Potluck Pounds will hit the road by next week!

Post-Vacay: Weigh To Go!

i'm back baby

Happy Monday, everyone! Yeah, that’s right, I’m back from vacay and ready to get back on the treadmill! Figuratively speaking, that is. As you faithful long-time readers of this blog know (hi, Garold Whisler!), I used to LOVE hopping on the treadmill at Anytime Fitness, cueing up the YouTube app to a random Corner Gas episode, and happily stomping away to the melodious sounds of Oscar’s “jackass.”

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It was fun, it was movement, and best of all, in the hot weather, it was INSIDE, out of the sun!

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But now, in spite of Reverend Lovejoy’s caution, I find myself wanting to walk OUTSIDE, and yes, enjoy the cheap showiness of nature, even though I’m mostly walking in beautiful downtown Reseda, where there’s a lot more, uh, cheap showiness than actual nature.

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Still, what with the walking, the strength training, and most importantly, the calorie counting, I’m happy to say that within three days of getting home, I lost almost ALL my Amtrak-cheesecake-induced weight gain which, the day after we got home, was 191.2 — eek! Which means I put on about three pounds.

Still, I didn’t panic. I went back to my regular routine — walking, strength training, calorie counting — and as of this morning, I’m happy to report that the Rhymin’ Weekly Weigh-in is … drum roll, please …

get on

OK, OK!! Gimme a break, it’s been a while! Anyway, it’s:

188.2

Which is EXACTLY THE SAME AS WHAT I WEIGHED TWO WEEKS AGO, people!! Which means — the diet break — she WORKS!!

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Well, actually, I’m not, but Mr. 50by60 is, and he did the same thing, so I’m sure he’s going to see similar results when he does his weigh-in this morning. Meanwhile, I’ll finish off with a nice photo of him from our trip:

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Handsome Steve in front of Ugly Ed’s!

This was at a little waterfront town called Raymond, Washington. We’d stopped to visit a couple of museums, which were either closed or too expensive, so instead, we did a nice walk along the shore. And when we saw that great mural in the background, I couldn’t resist! Unfortunately, Ugly Ed’s was going out of business, so we weren’t able to go inside and look around. Frankly, I think it would’ve been more interesting to poke around in than the museums.

That’s it! Hope your Monday goes well — see ya Friday!

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Rhymin’ Weekly Weigh-in: Slow ‘n steady!

Whee! Here we go with yet another weekly weigh-in, and I don’t know about you but the tension ’round here is palpable!

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So I won’t keep you in suspense any longer. Ready? Here goes:

187.6

Not too shabby! Almost a pound down from last week, and that’s just fine — more than fine, in fact.

Don’t know if I’ve expounded on this before (get it? I’m a dieter — ex-pounding — anybody?)…

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Um, anyway, IMHO, slow weight loss is really the way to go if you want to keep it off for the long haul!

First, the longer it takes you to lose the weight, the more likely you are to develop better eating and exercise habits which will help you maintain your loss.

Second, the less weight you’re aiming to lose per week, the more calories you can allow yourself per day. And in this long, hot summer of 2018, that means:

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Heck, they’re only 40 calories each and they sure are good! (And in case you’re wondering, I don’t get free Fudgsicles for mentioning them in my blog, but I’m 100% open to the possibility of delicious, icy cold bribery!)

Anyway — ahem! Back to the slow weight loss thingy! Another thing that’s nice about taking your sweet time to drop the fat is that it gives your body more time to adjust. If you’ve got a lot of weight to lose, you’re gonna have a little bit of the “loose skin” problem no matter what, but the slower you go the less drastic it’s gonna look.

And eventually, if you stick to it, either the skin will tighten up, or science will finally find a way to convert those arm flaps to wings, and you can save on transportation costs. Either way, win-win!

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That’s all I got, folks! Have a great week, and I’ll see you Friday (or thereabouts)!

Rhymin’ Weekly Weigh-in: EPISODE 4 (the only good one): A NEW H̷O̷P̷E̷ GOAL!

Good morning, everyone, and Happy Monday! Well, it was exciting last week, huh? Seeing those numbers FINALLY roll over the 50-pound mark, and hitting that major goal, was definitely a big rush. So whaddya say? Is it time to set a NEW goal and generate some MORE excitement? I think so!

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But of course, first things first – it IS Monday, after all. Let’s just step on the ol’ scale and see if all that celebrating last week took me back into the ’90s. Hang on …

188.4
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0.6 pounds down, so not too shabby! Especially since we were in charge of providing snacks for the after-church coffee social yesterday, and I gave in to the temptation of buying a can of piroulines.

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The whole point of us bringing in the treats was to give ourselves some lower calorie options, as opposed to the usual Church Donuts. Well — one serving (2 piroulines) is 130 calories, and I’m pretty sure I had WAY more than one serving! So I probably wound up having about twice as many calories just from those as I would have had from that lowly donut!

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Oh well, I did what I always do in those situations:

keep calm

Which is fine — after all, that’s the beauty of counting calories, right? You can eat anything you want, as long as you stay inside that magic number! Just be sure to recalculate your daily calorie needs as you lose weight. If you stop losing and you want to keep losing, you may have to either cut your food calories or raise your activity level.

Anyway, enough diet wisdom! How ’bout that new goal, as promised in the headline?? OK, here goes! My NEW goal — now that I’ve lost 50 pounds before my 60th birthday — is to lose an ADDITIONAL 30 pounds by Christmas (with the option of extending it to Orthodox Christmas, which, in case you didn’t know, is January 7th)!

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Why 30 pounds? Well, for those who pay attention to this blog, or at least check the little widget over on the right, I actually started my weight loss efforts in 2016, a year before starting this blog.

That first year (2016-17), I lost 20 pounds. This year (2017-18) I’ve lost 50 pounds. So, doing the math (carry the one … what? no one? lemme see … hang on …)

OK, OK! Well, anyway, 20 plus 50 = 70, right? And 70 plus 30 is 100, right? SO I figure 100 pounds is a nice round number to shoot for.

So there ya go! A new goal, a new target, a new hope! Have a great week, and remember: —
sw stay on target

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Waiting for a lift from Plateau Point!

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Happy Monday, everyone! Well, as you can see from today’s weigh-in…

192
scales
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…I’m still hanging out at Plateau Point, waiting for the “whoosh!” effect to kick me off.

What’s the “whoosh!” effect, you ask? Well, see, during the past few days, I consulted with reputable nutritionists and did in-depth research at a medical library Googled “weight loss plateau” and found this fascinating theory:

whoosh

The basic theory: as you lose fat, the fat cells don’t just disappear — they fill up with water, which hangs around for a little while before “whooshing” on its merry way.

Which seems like as good an explanation as any for why I’m currently stuck in the ’90s.

90s

Not that that’s necessarily a bad thing — I loved the ’90s! In fact, it’s the decade I’d love to revisit first when/if they ever get that time travel machine perfected.

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But for now, I guess I’ll just have to be content here in good ol’ 2018! Meanwhile, I’m just gonna continue doing what I’ve been doing — countin’ my calories, goin’ to the gym, and enjoyin’ life in the good ol’ days of 2018!

Hope you have a great week, everyone — see you Friday!

First “Post-Diet-Break” Weigh-In!

OK, ready for this? Let’s go!

192.6
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So, up exactly one pound from last week. Not too bad! Honestly, I was expecting worse. I did my best to follow through on my pledge to take a diet break, indulging in things like NON-diet soda, like classic Moxie:

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farm-fresh eggs fried in REAL BUTTER:

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and my all-time favorite breakfast, country-fried steak in gravy:

So all things considered, one pound up ain’t too shabby!

And I know it’s only temporary. Follower tidingsofcomfortandjoy said it very well in her comment on Friday’s post:

I was eating at maintenance calories for awhile, but felt my control over what I was eating slipping a bit, so I went back to eating at a calorie deficit.

Yeah, I’m almost at that point! It’s kinda tricky, once you get into the “diet all the time” mindset, to let yourself take any kind of a break, isn’t it? Almost like you have to reprogram your brain or something!

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Yeah, I know how you feel, but a little cofveve should help. See you Friday, everyone — have a great week!

cofveve

block print by artnoose (https://flic.kr/p/V3sw1B)

Summer Vacation? Diet Break!

Well, it’s summertime, and for those of you who’ve been watching my blog (all 2 of you – hi!), I seem to have entered the dreaded —

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Weight Loss Plateau!

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So while I’m not ready to do anything drastic, like change the diet completely which would be kinda silly, ’cause it’s WORKING, and you know what they say —

broke

Oh! Well, I guess that’s true, Dwight! But still, what I’m thinking of isn’t so much changing the diet, as just taking a TEMPORARY break from it.

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Now, the idea of taking a “diet break” is nothing new. It’s recommended in an AWFUL lot of diet plans (both sensible and whacko). The idea is, as Lyle MacDonald at Body Recomposition puts it:

…Say that you are someone who is extremely overweight, perhaps you have 50-100 pound of weight to lose (or more).  Going by the standard recommendations of 1-2 pounds per week, that means that you are realistically looking at 25-50 weeks of dieting.

…What if, instead of facing that huge mountain, you knew that you only had to go say, 10-12 weeks of dieting before getting a break for 2 weeks where you could eat relatively ‘normally’ (note: this does NOT mean returning to your old horrible eating habits) before starting the next phase of active weight loss?

Suddenly, that might seem a whole hell of a lot more doable.

Jay at AWorkoutRoutine also recommends the diet breaks in his self-published book, “Superior Fat Loss” (which may seem a bit pricey, to us cheapskates, BUT it’s really a great resource, chock-full of strategies, techniques, and tips — and WAY better than 99.99% of all the other diet books you’ve already wasted way more $$ on, IMHO, so there!) as well as on his blog:

Instead of going months and months in a consistent caloric deficit, use refeeds and/or diet breaks to periodically pause your deficit and go back up to your maintenance level (or a small surplus) to help minimize the amount of water retention that occurs and get rid of whatever water weight you’re already holding

And of course, the entire concept of the “No S Diet” involves taking regular “diet breaks,” if only on certain days:

There are just three rules and one exception:

  • No Snacks
  • No Sweets
  • No Seconds

Except (sometimes) on days that start with “S”

So I’m giving it some thought. Please note, though: as I understand it, taking a diet break does NOT mean just dumping all my nice, new healthy eating habits and eating all the junk food that got me to the point where I had to go on this diet in the first place!

 

No, no, there’d be at least a minimum schoche of planning involved! Basically, what I’d do is add about 500 calories per day to the level I’ve been losing at, to bring me up to maintenance level.

I don’t know if I have the guts to do this for TWO weeks, but I’m gonna try it for at least ONE week (from today through next Friday) and see how I feel by then. I mean, what’s the worst that could happen?

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Awww, come on, Snowdrop, not in just one week!! I don’t THINK that could happen … but we’ll find out!! So I’ll see you Monday for the post-first-three-days-of-diet-break weigh-in! Have a great weekend!

Friday 5: Day 5 … what a weigh to go!

Good morning,  everyone! It’s a beautiful day in the neighborhood, and I don’t know about you, but I’m ready for a beautiful weekend!

who's with me

Yeah baby!! But first, let’s get this stuff outta the way:

1. Day 5 of the 7-day weight averaging thing:

193.8
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Wow — that was unexpected! Hey, remember how I started out on Monday at 198.0? That’s almost seven, count ’em 7, pounds lost in five days! Now you know and I know that could NOT be 7 pounds of fat. It’s definitely water — and tomorrow morning it could very well go up again. Which demonstrates that we really shouldn’t worry about these little (and sometimes not-so-little) fluctuations from day to day, or even week to week. As long as the LONG-TERM trend is downwards, you’re fine. (Jay at aworkoutroutine.com lists a whole bunch of reasons for these daily fluctuations here.)

2. Another day, another gym. Now that I’ve been a member at Anytime Fitness Chatsworth for more than 30 days, I’m allowed to visit gyms in other locations, so this past Wednesday I visited the one in Simi Valley (shoutout to Jasmine in the office!) It was actually pretty nice, although the video treadmills were set up a little differently: no YouTube app, so no Corner Gas, but a whole slew of DirecTV channels, so lots of sitcoms and game shows. It’s all good!

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Anytime Fitness Simi Valley

3. Eat something small to keep from eating something big. So yesterday I was doing a walk around my neighborhood, when I was suddenly seized with an almost irresistible desire to stop at the nearest KFC and savor as much of those 11 herbs ‘n spices as possible. Where that desire came from I have no idea. I thought I’d managed to kick the fried chicken habit, but ya know, these things come back to haunt you.

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I confess — I actually walked to the door of the KFC down the street, ready to take the calorie hit. FORTUNATELY, it was 10:45 and they didn’t open till 11:00. So I went to the Starbucks next door, ordered an Americano with just a scosche of regular, full-fat half-and-half, and decided to indulge in one of their yummy 80-calorie string cheeses.

Half an hour later, after sitting at a table sipping my coffee and savoring the cheese, I walked out — with absolutely NO desire to revisit the KFC, even though it was wide open! Yes, the evil cravings were GONE!

So there you go — today’s Diet Wisdom:

If you’re struggling against a 1,000-calorie craving,
treat yourself to something yummy with 100 calories instead.

Worth a shot, right? Let me know how that works out for you.

4. Man, I’m having trouble coming up with a fourth thing. Tell you what, we’ll just agree that this counts as #4, and move on. Um, if that’s OK with you …

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Thanks, Napoleon!

5. On a more serious note, very saddened to read this morning that Anthony Bourdain apparently took his own life. Although I hadn’t watched very many episodes of his show, “Parts Unknown,” I did recently read his book, “Typhoid Mary,” the true story of an Irish immigrant cook who spread disease to dozens of people before she was found and jailed. What made the book really enjoyable is that he obviously felt a lot of sympathy for her, as one cook to another. It was a good book. He wrote quite a few books. It’s sad to hear he’s not going to write any more.

+Eternal memory, Mr. Bourdain

OK, that’s your Friday Five, more or less. Hope you have a great weekend — see you Monday!

Weekly Weigh-in: On Fluctuations and Freakouts!

(sigh) OK, let’s get right to it, shall we, ’cause this is one o’them “teachable moments” y’all’ve heard tell about. Ready? Let’s go!

Today’s Weight:  198.0
d'oh

And what was last week’s weight? Let’s see … oh yeah … 194.8. Which means since last week — a mere seven days — I’ve GAINED 3.2 pounds!

Oh no!! Could it be my diet is at fault??

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Er, no. While I have to admit I was tempted to have a minor freakout at the number on the scale this morning, I realized that it wasn’t really as bad as it might seem. Here’s my rationale:

  1. I’ve been sticking close to my basic daily calorie allowance every day. Sometimes a little higher, sometimes a little lower, but on average, I’m okay.
  2. I’ve been going out on long walks, not every day but every other day. And since the weather’s warmer, I’m drinking more water than usual.
  3. Ipso facto ergo sum: the extra weight’s probably water, hun! (I know that doesn’t quite rhyme, but gimme a break, I haven’t had my coffee yet!)

This may well be just one of those dreaded “weight loss plateaus,” where you’re doing EVERYTHING right, but the scale doesn’t seem to agree. If you haven’t already, really, you NEED to bookmark this great blog, aworkoutroutine.com/blog, which talks you through all this stuff:

Problem is, most dieters (and I include myself, the last few times I’ve tried this!) get panicky when the scales don’t change, and after a while, they decide, “Aw, I give up! This diet isn’t working! Exercise is for suckers!”

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And they head straight for the nearest KFC, order the Big Giant Fried Chicken O’Death (with Mac & Cheese AND Mashed Potatoes & Gravy, puhleese!), and go back to the way of life which led them TO the diet in the first place!

And guess what happens next? Yeah — you veteran dieters are nodding. We know this all too well, right? As Flora, a Weight Watchers leader, once put it (at one of the few meetings I actually sat all the way through), “All those pounds will come back, and this time they’ll bring their little friends!”

 

Hey, if it happened to Doctor Who, it can happen to anybody!

So, I REFUSE to freak out and make any radical changes to either my diet or my exercise plan. I *will*, however, make the following (re)commitments for the week ahead, and see if that makes any difference next Monday:

  1. Be more diligent about writing down my food calories. I’ve allowed myself to get a little lax in the past few weeks, sometimes just keeping a running total in my head. Writing everything down, even those 15-calorie Ricola cough drops, may seem overly nitpicky, but that way I can be closer to 100% sure I’m in compliance with my daily calorie allotment.
  2. Go to the gym at least twice this week. Yeah, yeah, yeah, walking outdoors is more fun, exercising outdoors is more fun … I’m the one who always says that stuff, right? Still, going to the gym is good because you’re less likely to be distracted by interesting stuff along the trail (SQUIRREL!) and lose your exercise mojo. Plus, it’s gonna be super hot this week (yay!) so I’ll get to enjoy that sweet, sweet air conditioning.
  3. Weigh every day, check the averages. Again, from aworkoutroutine.com:

…if you weigh yourself every day and then take the AVERAGE at the end of the week (and base your decisions on THAT weekly number)… then you’ll have the most accurate figure you could possibly get. Doing it this way actually serves to eliminate the potential of daily weight fluctuations throwing things off. (from How Often Should You Weigh Yourself & When Is the Best Time?)

So — MAJOR BLOG FORMAT CHANGE! ALERT THE MEDIA!! — starting today, I’m going to post my morning weigh-in EVERY DAY!!

Wow — bet you didn’t see that coming! Guess what — neither did I! But ya know, it seems plausible, so I’m gonna try it for at least this coming week. (If it gets to be too much of a hassle, I’ll pretend I never said it, like people used to do in pre-Twitter times.)

Man, sounds like the week ahead is gonna be hard … I better get that coffee going! OK (deep breath) … see you TOMORROW then!

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