Monday, August 15, 2011
I started my experiment with intermittent fasting on 7-10-11 at 158.4 lbs. and today weigh exactly 148 lbs. For me, that's an astonishing rate of loss as I'm used to losing at the rate of about .5 to 1 lb. per week. BMI has come down from 28.06 to 26.57 and I think my body fat, measured by the AccuMeasure calipers is about 27%. This has not been an easy thing to do; I'm used to eating breakfast at 8 a.m. and am often hungry when I get up in the morning. The average weight change chart on PhysicsDiet.com has been my motivation to keep going. The three digit whole number of pounds changes about every 4 to 5 days and I figure that I can stick with this for 4 or 5 days at a clip. For example, on 7-21 my average wt. was 155.96 and by 7-26 the average was down to 154.78. Seeing that drop down to 154 was very encouraging and I knew that if I did my part, my body would respond and I'd get to see that number drop down into the 153s 4 or 5 days later. Which it did on 7-30. Today I'm looking at an average weight of 149.98.
I've just started entering my energy intake (calories) and energy expended (exercise) and the PhysicsDiet.com charts show an average daily calorie deficit of 700-800. This information is mostly speculative because (1) my Hashimoto's disease skews my metabolic rate, and (2) all the formulas are guess-timates and based on the average person. So, who knows??!!
I've followed an daily intermittent fasting plan. That is, I eat my first meal about 9:30 a.m. to 10 a.m. and have my last meal starting at 6 p.m. followed by a 15.5 hour "fast." I was used to having breakfast earlier and eating dinner about 7. So there were some real adjustments I had to make, one being convincing my husband of the benefit to eating earlier. He was very accommodating, great guy that he is. I track everything I eat on SP, as well as tracking my exercise. I rotate my calories around 1200, with my lifting and HIIT days (2X per week) eating 1400 calories, and two lower exercise days eating 1000 calories. The other 3 days I take in 1200 calories. I've also been rotating the macronutrients, with the 1400 cal. days at 40% carbs, 30% fat and protein. The other 5 days I aim for 40% protein and 30% carbs and fat. The 1400 calorie days also help to keep me "sane" because I've been able to indulge in a small cup of ice cream (Ben and Jerry's Cherry Garcia) or extra fruit. I've not had much beef, just a couple of times I've fixed a home cooked 4 oz. hamburger sandwich.
I feel fine; I don't feel especially hungry, except occasionally when I arise in the morning. One evening I had a hard time falling asleep because I felt really hungry, so I finally got up and fixed a small peanut butter sandwich. That did the trick. The extra calories did not hurt at all. My 48th wedding anniversary is coming up and we plan to go out to a really nice restaurant to celebrate the occasion. That will be a 1400 calorie day and I will have lobster! Yum.
I am headed down into new territory soon. My lowest weight was 139 when I slacked off after 2+ years of strict diet and exercise. I'm hoping that I will continue to lose at a reasonable rate. I'd like to get down into the 120s and reach a BF of 20% or so. It will take hard work. Football season is coming up and we travel for 7 of the games--long weekends that have normally included restaurants and wine and food! I'll have to do some REALLY careful planning.
Any helpful suggestions are welcome. I need all the support I can get.