SYNCHRODAD
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4/17 Soldier, safely home. And outgrown!



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Welcome home, Dad.4/2017



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Surrounded by Joy. 7/27/09


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Jan 2019. I've slithered back up to 210. 2018 saw recovery from surgery and complication. Several months to get over it. 2019 is a new year, time to start the journey again.

Aug 2018. Slithered back up to 197. Combination of aches and motivation. No "calorie blasts", staying moving has been hard, and full tracking, therefore accountability has suffered.

April 2018. I've been at maintenance for 4 months. I have learned:

1) I cannot (JUST WON'T!) accept a calorie blast from any "eat out" or "in" place. i.e. My (former) favorite burger place's burger, shake, and fries is 1800 calories.

2) I must stay moving; doing something most days. i.e. yard work, gym, or resistance bands while watching TV.

3) I must track all my food to stay aware of intake. I review the Full Report to see why something is over/under goals i.e. Sodium over? What food is the culprit?

4) I weigh most days. I've set my calorie goal for a "fake" 1/2 pound a week loss. It gives me a little fudge factor in Spark's calorie range.

5) I track steps with my FitBit. My goal is 9000 steps and at least 30 continuous minutes, usually on the treadmill.

6) I continue to read success stories and blog here and there.

One BIG thought in retrospect on my weight loss. I focused on aerobics, achieved my goal, but lost muscle mass. That was a mistake. Weight workout, strength training, resistance work must be included with aerobics.

That's it. Nothing too tricky. Thanks, SparkPeople!

My goal for 2018 is to recover my strength and aerobics (after Dec 2017 surgery). I want to exchange some gut fat for lean muscle and buy size 36 shorts. Hard to do at my age, but I want functional strength, flexibility and aerobics.

Following is my 7 month journey to Maintenance:

Spring 2017 Thoughts and goals - "Started my renewed effort to get rid of this volley ball that stretches my belt. Start of new hope.

4/26/17 I picked 218 pounds for my start. I was really a bloated 227 before this start date.

1) Track ALL food. If one doesn't track, one has a hard time getting out of a ditch. 11/5/17. So true. Most important!

2) Consistent increase in physical activity, planned and unplanned.

3) Fitbit. It tells me the truth about activity. "30 minutes a day."


My journey steps:

4/26/17 Decision day! 218 pounds, a guess, I was 225-227 a few months ago and I posted a "before" picture of this. I wasn't weighing regularly at the start of my effort.

6/3/17. Thought I'd post encouragement to me that I thought up myself. Repeated daily good decisions will sacrifice a moment's pleasure for tomorrow's reward.
Small victories lead to big victories and defeats lead to resolve when I keep asking myself, “What are you prepared to do now!?”

6/12/17 I looked up human fat density (0.91gm/ml) and butter (911gm/L) which equals 0.911gm/ml if my math is right. So if I am down only a quarter pound in a week, all I need to do is look at a cube of butter, hold it in my hand, and say, "Gone."

6/13/17 206 12 pounds in 6 weeks. I did it by doing 1,2,3 above and staying in the low-medium Spark recommended calorie range. I am not getting 8000 steps consistently yet. Room for improvement. I am no fool. These 12 pounds are the easy ones, Now begins the real battle for 10 more and going under 200 for the first time in 5 years or more. Then to my goal weight, 185
.
7/15/17 200. Down 18 pounds. Limited outdoor activity because of my bride's severe foot injury. Steps are mostly in house and yard. The 100's are getting close. Haven't seen those in a long time.

7/22/17 199.2 Down 19, Not much, but I held 2 cubes of butter in my hand, and said, "Gone!"

7/29/17.197.8 Down 20. Waist and hips down 1/2 inch in two weeks.

8/19/17 196.0 Down 22
.
8/22/17 195.8. first time in the 195's. My Fitbit goal is 9k, I have been doing 11-12k. My aerobics are way better.

8/31/17 In the 194's.

9/24/17 192's. Been doing hard work, chopping and splitting big wood rounds. Down 3 pounds in last month. Staying on low side of Spark calorie recommendation.

10/11/17 191 showed up!

10/28/17. 189 pounds. It is coming off!

11/15/17 188, The last pounds are toughest.

12/2/17 Emergency surgery, oops!

12/8/17 182, overshot my goal the hard way.

1/1/18. I have decided that 188-189 is right weight for me for now.
January 2018, I am at Maintenance! .

1/20/18. Joined the "At Goal & Maintaining + Transition to Maintenance" team. There is GREAT wisdom on this team. Interesting fact. Only 5% of people that obtain their goal weight keep it for 5 years. I'll celebrate in 2023.


Member Since: 4/25/2005

My Goals:
1/11/18 Keep my weight at maintenance goal of 188.
Recover fully from Dec 2017 surgery. This means:
Get to gym regularly to develop muscle and reduce my gut some more.
Get back to 30 minutes continuous walking, and 9000 steps a day.

5/9/17 Reduce/eliminate blood pressure medication. Increase my strength, aerobic condition and "flex-agility"
7/10/17 Update. Able to cut one BP med in half.
3/15/18 Eliminated one blood pressure med completely.

5/9/17 Raise my (good) cholesterol. Diet and exercise so my MD and everybody else says. .10/24/17 update. All my cholesterol numbers are better, some are way better. HDL is going up..


My Program:
1/27/18. Use my treadmill to recover from surgery and "drop foot" problem. Do my Physical Therapy exercise 2x a day. Develop good resistance band exercises. Go to gym 3x a week to spin, elliptical, and use weights.

Think about what I eat. No mindless chowing. STOP when I am just under full. Listen to my body in this regard.
1/27/18. Set my spark weight goal to favor a half pound a week loss to keep maintenance weight. Weigh most days and adjust accordingly.

1/27/18 Track ALL my food, good or bad days. Favor the low side of Spark calorie recommendation.

1/27/18 Fitbit: Working back to 9000 steps, 30 minutes active and 30 continuous minutes of walking every day (almost). Mostly on treadmill at this time.
1/27/18 Increase heavy yard work, carefully. I have 3.5 inch incision that has to fully heal.



Personal Information:
I live in $ilicon Valley, I am 77, married to my bride of 49 years, and we have 2 daughters who are 1996 Atlanta Olympic Gold Medalists in Synchronized Swimming. They are both still in phenomenal condition. They have given us 5 lovely grandchildren. (1/1/19)


Other Information:
Retired at 73 after working a great job 49 years for the same company.
I have no hobbies. I enjoy a good laugh, a good meal and fellowship.
A motto I've adopted from a conversation with a friend. "You eat what you buy. Shop wisely, my friend.."




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Comments
  • v OKBACK2MEAGAIN
    Looking for a Fun Challenge this Fall? Want to get connected with a Team to support you through your Journey to a Healthier Lifestyle. If yes, then consider joining the BL Challenge that starts early September. Each week 11 teams of 24 Active, do fun nutritional and fitness challenges. The challenges promote a healthy lifestyle and If for some reason you cannot do a challenge then they are modified to meet your needs. Often we do the challenge in a game form, we have BINGO and TIC TAC TOE or seasonally themed. For Summer Fitness Tune up, Hopscotch and Bowling. I hope that you decide this might be for you you can leave your name on the waitlist for the Fall challenge. To get to the Challenge go to my page and click on the “BLUE BIGGEST LOSER” Icon, or copy and paste the link below, or let me know and I can send you an invite. Join the Team then sign up on the waitlist. It’s the thread right below the Chit Chat.
    www.sparkpeople.com/myspark/groups_indiv
    idual.asp?gid=25339

    271 days ago
  • v TIGERSEYEHEART
    McD's serves alcohol here in Spain. I can't believe it. I love it that I can get some North American products here. I find it incredibly overwhelming to have everything new here in Spain - language, food, climate, stores, friends..... It's great to start over too. Depending on the day, I love it or find it too much.
    278 days ago
  • v TIGERSEYEHEART
    Hey Synchro! So we were in synch at McD's 😊 Cool! Are you living in Italy?
    278 days ago
  • v MOLLIEMAC
    Just checking in and hoping you are still on track and seeing some success. emoticon
    293 days ago
  • v PATTISAYERS
    Thank you for a warm welcome emoticon
    337 days ago
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