Monday, April 29, 2019

My Weight & Health Management Systems

In March of 2018, I visited the doctor for my checkup.    Feeling fine, I expected things to go very well.    Instead, the conversation went like this.

"Dave, your glucose level is far higher than it should be.   You have two choices.  Choice one, you can lose 6 pounds in the next six weeks and begin bringing that number down further.  Choice two, I can declare you diabetic, because you are, and teach you to use insulin today.   You will be on insulin for the rest of your life."

I was 250 pounds (5'11" for reference), and didn't think I was "fat", but I didn't think I was diabetic.   Apparently, I was.  This wasn't as brutal as it might seem.  I like choices, and rather than dwell, I decided right then that choice one was the one I was going to do, and that I would start then.   I'd actually lost weight once before.   Before Sharon and I got married, I lost weight to slim down for wedding pictures, and I did it with Weight Watchers.  I was going to do it again.

As of writing this, April 2019, I've lost 54 pounds and been below 200 pounds for well over a month.  My checkup was solid, and I've never felt as good as I do now at age 43.

This blog chronicles how I did it, as some of this is hopefully useful to others.     I make no claims about being an expert and will note that my weight loss is doctor monitored.    Disclaimer, disclaimer, disclaimer.

Step One: WeightWatchers.

I use Weight Watchers every day to track my food.   I use just the app -- I don't do a thing with meetings.   They call the program digital.    I did just this from March until Sept 1st of 2018 (so the first six months).   This took me from 250 to 207.8.   Just that.   The program works.    I do the freestyle points option, which includes free food items that I can select.   You get a daily allocation of points to use, as well as a weekly allocation to use during the week.

However, I wanted to ensure I didn't rebel against the program.   I like beer.  I also like junk food. How do you ensure you can add items for indulgences, within the program context, but not feel you are always having to deny?

Two key support tools here.  If you're not familiar with "Dotti's Weight Loss Zone" and you're doing WW, you need to know about this throwback looking website.    The website does totally feel like 1998, but the restaurant information is awesome if it's not already in WW.

Second, Sharon highly recommends www.skinnytaste.com.    We have a pretty good track record with their receipes, and they include the WW points.  

Several key basics I started with as I go into the next steps.   I already had an iPhone and an Apple Watch.   WW links to Apple Health, so I started there, and weight data came from a WiThings WiFi-enabled scale (which I upgrade later).    Basic tools getting started.

Step Two:   Excercise

80% of weight loss, I'm told, is food but the other 20% is exercise.  This is an area I knew nothing about.   I started super simple -- I went for a walk.   It started very simply, with a 30-minute walk every day.    This added a number of points per day -- essentially, one beer per walk.    Not bad.    This started the habit, and I started figuring out amounts too.   33 minutes versus 30, then 40 minutes, then 42 minutes.  I found 42 minutes was a good amount of time and points back.  All of this I log just using the Apple Watch Activities, so each workout is logged there, and this automatically syncs to WW.

Step Three:  FitPoints 2.0

Around November of 2018, WW made changes to their tracking program, which started measuring activities less on time and more on intensity.    FitPoints, which can be traded for food in the program, are a way to "earn" more.   This would become critical in ....

Step Four:  Gym

It got cold.   In late November, the morning walks were getting unpleasant as the weather had changed, and it was cold.    I knew I wouldn't be able to continue the routine I had when it was snowing or hovering around freezing.    We joined the gym.  During the sales process, we were offered a "free training" session, which turned out to be a few basic push-up like activities and a sales pitch for more training.  I learned two things.  First, I hate anything that I have to count reps for.  Second, lots of people were using the incline controls on treadmills to change the difficulty.

The gym was about one thing here -- a treadmill.  It was cold, I didn't want to walk in the cold.   Period.   I moved my workouts to the treadmill.    But for the first one, I upped the incline a little from zero.   This resulted in a much better point total from the WW app, and I wondered... how did this happen?

Step Five:  Heart Rate

With the knowledge that I could change the incline and get more results, I started playing with various inclines, noting that I could get better point numbers in FitPoints by increasing.   Googling for cardio options that focused on heart rate, I found Orange Theory, which had a lot of information about heart rates. Could I figure this out for my own use?

Yes, I could.

Using Heart Graph, I was able to start charting the heart rate zones described in the article above using my Apple Watch and the incline graphs, I was able to start finding patterns that created the bursts of high heart rate in zone 4 (with some in 5).    Any workout in Apple Activites show up in the app, and thus I can analyze the rates.    Ultimately, it's about making the workout vary to make your heart rate go up, and giving yourself a rest period between.



Step Six:  Better Data.  

I'd always used a WiFi-enabled scale, which pushed data into Apple Health.   I upgraded that to the Body+ from WiThings because this gave me body composition.  The doctor had been doing much more comprehensive analysis, and I wanted data that was closer to this.   As my weight was close to the goal -- we had set 193 -- I wanted to find out if that was actually the right number, as body fat percentage tells me a whole lot more.  This gets that kind of data.

Step Seven:  Getting varied.

I was on a business trip in March and hit the gym.   There was a Peloton bike in the gym, and since it was set up so anyone could try, I went for it -- I'd seen the ads and was curious.    It was pretty fun -- varied music, something different, and a great workout.   I don't want a piece of equipment in the house... but they have an answer for that.    Peloton Digital.

I joined, and now generally use it twice a week in the gym.    Sometimes a power walk, sometimes a bike, but the idea being that I can vary up what I'm doing.  With the weather getting nice, I'm able to go for a bike, a walk, to the gym, etc.  I need to keep things different, so here we are.  I use the app generally on my iPhone, and they recently added the ability to pre-download workouts.

Step Eight:  Intermittent Fasting.

Also in this timeframe, the doctor (who focused on obesity and diet), suggested I look at intermittent fasting.    There's a lot of science here, but the idea is to help your body burn fat better, and to do so, you get your body into a fat burning mode.     He recommended I go three times a week on a fast.

To manage this, I use an app called Zero.   Zero lets you track fasts, get reminders on fasts, and the like.   My fasts will go from generally 8pm until 1pm or so, going for the 16-hour block.   You can have water during the fast, but it's actually easier than you might think.



This is my plan.

So far, so good.   I mentioned my April 2019 checkup -- I'm below 25% body fat, approaching my goal, and all signs look good.    This is my system -- again, offered that the systems or apps may be of help.

Note that everything was done one step at a time.   The core for me is step one, but everything else builds on that.   Your system shud be yours, and it will only work if you like it.  I offer mine as components so you can pick what you want to leverage.  Hope it helps!

I'll update this as I change things.

55 comments:

  1. Thanks a lot for sharing this with all of us you actually recognize what you’re speaking about! Bookmarked. Kindly also talk over with my web site =). We will have a hyperlink change agreement among us! juvenile justice

    ReplyDelete
  2. I might suggest solely beneficial in addition to trusted facts, and so find it: Does Survivor News Sell Bluechew

    ReplyDelete
  3. Such weight surgery, in any case, can be dangerous, and it is performed just on patients for whom different techniques have fizzled and whose stoutness genuinely undermines wellbeing.keto pills for fast weight loss

    ReplyDelete
  4. With appearance of these issues every one of the a man can do is to devour heaps of meds to quiet. dailytramadol.com

    ReplyDelete
  5. The expression "wellness journey" may sound outsider to a great many people. www.onlinesomaorders.com

    ReplyDelete
  6. Telemedicine conveyed on exclusive gadgets is getting old. Kyocera is the market head in push to talk telephones for telemedicine.joint health ingredients

    ReplyDelete
  7. Therefore, about 75% of the weight lost during this underlying fast bodyweight decrease is for the most part from slender weight (muscle and water) and 25% from undesirable muscle to fat ratio. Ordinarily, for each gram of glycogen that is scorched, the body loses around 4 or 5 grams of weight. At the point when body water is lost along these lines, and because of the way that water is substantial, the drop in pounds is effectively seen on the scale. CBD bioavailability

    ReplyDelete
  8. How brilliant a blog can be, who could have ever envisioned that.
    topweegschaal.com

    ReplyDelete
  9. I believe this web site has some rattling wonderful info for everyone . https://royalcbd.com/cbd-legal-status/

    ReplyDelete
  10. Cannabidiol (CBD) is an oil derived from the cannabis plant. Possible health benefits include reducing inflammation and pain. https://www.weednews.co/best-cbd-oil/

    ReplyDelete
  11. Bred by Humboldt Seed Company and the reggae legend Don Carlos, the Don Carlos strain stems from Blackberry OG and Humboldt Sour Diesel genetics. Sourlope is a sativa-dominant cross known for its uplifting and energetic effects https://nobullshitseeds.com/white-widow-seeds/

    ReplyDelete
  12. This is my first time i visit here and I found so many interesting stuff in your blog especially it's discussion, thank you. lose 60 pounds in 4 months

    ReplyDelete
  13. You there, this is really good post here. Thanks for taking the time to post such valuable information. Quality content is what always gets the visitors coming. buy cheap weight loss medication

    ReplyDelete
  14. These are going to be present in any well-developed weight loss program. Your success is dependent on what you are realistically willing and able to commit to with regard to each of these factors. ingredient company

    ReplyDelete
  15. You can certainly see your skills within the work you write. The arena hopes for even more passionate writers such as you who aren’t afraid to mention how they believe. Always follow your heart. 토토사이트

    ReplyDelete
  16. What your stating is absolutely correct. I know that everybody need to say the identical thing, but I just assume that you put it in a way that everybody can fully grasp. I also really like the photos you set in here. They suit so effectively with what youre hoping to say. Im confident youll attain so many folks with what youve received to say. 메이저사이트

    ReplyDelete
  17. Hello there, just became alert to your blog through Google, and found that it’s truly informative. I am going to watch out for brussels. I will appreciate if you continue this in future. A lot of people will be benefited from your writing. Cheers! 스포츠중계



    ------------------------------


    A topic close to my heart many thanks, i have been thinking about about this subject for some time. 청주출장안마

    ReplyDelete
  18. One medical problem is accommodated when another promptly springs up to have its spot. These concerns become widely inclusive and depleting inevitably.
    Health and wellbeing

    ReplyDelete
  19. As usual you did an great job evaluating the problem and finding a good answer. I will stay tuned for more releases on your blog. 먹튀검증

    ReplyDelete
  20. An interesting dialogue is price comment. I feel that it is best to write more on this matter, it may not be a taboo topic however usually individuals are not enough to talk on such topics. To the next. Cheers 청주출장안마
    =====================================================
    A lot of writers recommend just writing and composing no matter how bad and if the story is going to develop, you’ll suddenly hit “the zone” and it’ll develop. https://ioc-tv24.com

    ReplyDelete
  21. you can always count on day spas whenever you need some body cleaning** 토토사이트

    ReplyDelete
  22. Weight loss is a basic issue in today's general public with obesity on the increase and individuals at long last acknowledging what being overweight is doing to their bodies healthy diet advice

    ReplyDelete
  23. I have read all the comments and suggestions posted by the visitors for this article are very fine,We will wait for your next article so only.Thanks! Guided Meditation for Positive Energy

    ReplyDelete
  24. This is extremely fascinating substance! I have completely delighted in perusing your focuses and have reached the conclusion that you are right about a hefty portion of them. You are extraordinary. Spark

    ReplyDelete
  25. Cancer prevention agents are not just compelling for battling the free extreme harm however can likewise advance weight reduction. Expending green tea or espresso can help in consuming the calories at a quicker rate and advance weight reduction.
    100 kg to lbs

    ReplyDelete
  26. Sir Isaac Newton once said " What goes up must descend." There are characteristic rules that administer our lives. On the off chance that you hurl a ball noticeable all around, it will return. SF weekly

    ReplyDelete
  27. An fascinating discussion may be valued at comment. I do believe you should write read more about this topic, may possibly not be described as a taboo subject but normally individuals are there are not enough to speak on such topics. To another. Cheers Marijuana

    ReplyDelete
  28. Hiya, I just hopped over for your web site by way of StumbleUpon. Not something I might typically learn, but I liked your emotions none the less. Thank you for making something value reading. Marijuana

    ReplyDelete
  29. In this case you will begin it is important, it again produces a web site a strong significant internet site: the venus factor negative reviews

    ReplyDelete
  30. On the off chance that you're bit by bit gaining weight after some time, all things considered, your caloric affirmation is more noticeable than the amount of calories you seethe during your time by day works out. alpha gpc side effects

    ReplyDelete
  31. I will be brand-new to blogging and also loved your internet site. I will bookmark your blog and keep checking get you started. Thanks for sharing your internet site. hypochondria

    ReplyDelete
  32. Superb read, I just passed this onto a colleague who was doing a little study on that. And he actually bought me lunch because I located it for him smile So let me rephrase that: Thanks for lunch! Shlomo Rechnitz

    ReplyDelete
  33. I discovered your site site on yahoo and check a few of your early posts. Keep on the good operate. I simply additional encourage Rss to my MSN News Reader. Seeking toward reading much more from you finding out down the road!… adolescent outpatient program

    ReplyDelete
  34. More appreciating blog! Great internet site! It looks extremely good! Maintain a good job!| you are rocking man…! Yuri Shafranik
    I am looking for some good blog sites for studying. I was searching over search engines and found your blog site. Yuri Shafranik
    I’m usually to blogging and I actually appreciate your content. The article has genuinely peaks my interest. I’m going to bookmark your web page and maintain checking for new details. I am looking for some good blog sites for studying. I was searching over search engines and found your blog site. Well I like your high quality blog site design plus your posting abilities. Keep doing it. Yuri Shafranik

    I found your web site via Google whilst searching
    for a similar subject, your website came up, it looks good.
    I’ve bookmarked it in my google bookmarks. Yuri Shafranik

    Great post. Articles that have meaningful and insightful comments are more enjoyable, at least to me. It’s interesting to read what other people thought and how it relates to them or their clients, as their perspective could possibly help you in the future. Yuri Shafranik

    Very valuable information, it is not at all blogs that we find this, congratulations I was looking for something like that and found it here. Yuri Shafranik

    I really loved reading your blog. I also found your posts very interesting. In fact after reading, I had to go show it to my friend and he ejoyed it as well! Yuri Shafranik
    I think this is one of the most significant information for me. And i’m glad reading your article. Thank for sharing! Yuri Shafranik
    Hey there, You have done a fantastic job. I’ll definitely digg it and personally suggest to my friends. I am confident they will be benefited from this web site. Yuri Shafranik


    ReplyDelete
  35. Very good. You have done marvelous job and provide such a valuable content Yuri Shafranik

    Last night I was looking content to get refresh myself after a long trip and found your blog. It is worthy. Yuri Shafranik

    I am glad that I found your blog. Its very informative and you put your maximum in it. Yuri Shafranik
    Very informative interview and worthy Yuri Shafranik

    ReplyDelete
  36. During those minutes that I am wanting frozen yogurt or something sweet, I permit myself to get a few, and DO NOT have a blameworthy outlook on it. Many individuals who are overweight carry on with their life in responsibility and disgrace. I permit myself to get a few, notwithstanding, WITH MODERATION. cognition boosters

    ReplyDelete
  37. You can eat low quality nourishment, treats, chips, frozen yogurt, pizza, burgers.... Those "soul fulfilling food sources", however it ought to be with some restraint. Anything in abundance is rarely acceptable.

    ReplyDelete
  38. Health change alludes to the progressions in health organization, health arranging and, health research that places critical accentuation on neighborhood health challenges pointed toward further developing health organization, health arranging and healthcareburnout mental health

    ReplyDelete
  39. certainly like your web site but you have to check the spelling on quite a few of your posts. Many of them are rife with spelling problems and I find it very troublesome to tell the truth nevertheless I’ll certainly come back again. Buddah bear carts

    ReplyDelete
  40. The motivation to this may be the way that they get hungrier later on in the day, and might tend to over eat during different suppers of the day.
    https://sites.google.com/view/ladyimpeccable

    ReplyDelete
  41. I really try to avoid the term diet, as it addresses a momentary endeavor to get more fit versus an adjustment of way of life. Need to lose a lot of weight rapidly? Hell, I will give you the data on the most proficient method to do that present time and place for no charge. Reiki kabbalah center - reiki healing Dayton Ohio - Click Here

    ReplyDelete
  42. Nice post ! Below is link for sharing knowledge about how to get rid of grain pest
    I find this content very much helpful to me. Thanks for sharing with us.convert video to dvd

    ReplyDelete
  43. Rather it is an ideal hosting for some website admins. https://onohosting.com/

    ReplyDelete

New Retro & Modern Gaming Setup

I redesigned my office, and it deserved a new post to discuss the layout and the setup. The old design  worked great, but didn't look ...