Sunday, March 18, 2018

6 years, 1 month update March 2018 Weight Maintenance

May 2011 to March 2018 Long Term Weight Maintenance

May 2011 to March 2018 Long Term Weight Maintenan

I'm still about 2-3 pounds over my best weight, but that's the way the LCHF avocado slices.  LOL.

Really, finally feeling better from a super, super mild cold. I'm always a few pounds heavier. Nothing that more consecutive fasting days, monitoring my total intake, and keeping good stress relief going.

Few binge urges this month. It happens. It's going to happen. Maybe one lapse on... pork rinds. Whatever. Food addiction is a disease of liars. So yeah, I had 2 servings of pork rinds. Not doing that again for a long time. For reals. Pork is no, 2 servings of pork. Yeah, that's a lapse in the house of Karen.

Facing it head on and using my tools. Got right back on track.

No off switch. Using My Fitness Pal and Fitbit for the win!

What's working now
1. Daily weighing
2. Recording on My Fitness Pal
3. Monitoring my activity on Fitbit
4. Recovering in 1 meal from a lapse
5. LCHF, Keto, 18:6 fasting most days

What didn't work in the past
1. Not weighing in often
2. Not recording my food
3. Not monitoring my activity
4. Attempting to recover after 2-3 months from my primary binge
5. Using even a mild cold to binge eat comfort foods.

Started May 2011
Time in weight maintenance 6 years, 1 month

Starting weight 187.4 lbs

Goal Range 113-125  lbs 
2017 best Goal Weight Range 113 to 116

Current Weight  118.6  lbs
Keeping off    68.8  lbs

Age 51
Menopause 4+years
Hashimotos 20+ years
Height 5'1"

2018 Stats
BMI  today mid-march    22.4
BMI  ave  half of march  22.4   
BMI ave Feb           22.2
BMI ave January     22,2

2017 Stats    
BMI ave December 22.0
BMI ave November 21.9

Graphs, there will be graphs.

Saturday, March 10, 2018

I'm at one of my higher maintenance weights and okay with it! March 2018- short check in

Super short check-in post. I'll be back with my monthly full length  photos and a full set of graphs as soon as I can get my photographer to drive over and the rain stops.LOL Because half of what you see on IG  from dishonest bloggers is photoshopped. I like monthly photos to show my progress.

I weighed in at 118.2, best range is 113-116.

What's working:
1.Daily weighing, no matter what, keeping my weight in okay weight maintenance. I'm 2.2 + pounds away from my BEST range. I'll take it, really. I feel pretty good.

The upside of daily scale weighing is that I don't BS myself and regain huge amounts of weight in weight maintenance, relapse with food sobriety.

The down side of daily weighing is seeing the scale go up.
I'm food sober, but totally okay with the higher weights. Just coming off a second, very mild cold.

I'm always 1-2 pounds higher during cold virus'. Aint' no big deal. I record my weight and go about my day, week, half month. I'll go back to my cruising weight in a week or two.

I'll always accept good enough weight maintenance over Best weight maintenance any day. I get what I get, I do not throw a fit.

2. Keeping steady with glucose, ketones, and hemoglobin and hematocrit (H&H) in my best ranges. 

My glucose goes this low some days when I fast. I think I'm at a 19+ hour fast for these values.

I've been donating a lot as a paid donor so I'm happy to see normal for me H&H.  I'll get deferred as a donor for 6-8 weeks soon. It's nice to get paid, and yes, I pay taxes right out of my pay check. Ugh, whatever.....

Ketones mine run 0.5 to 1.5 typically.

3. Added blueberries and more protein back into my rotation, with great results. I'm still Keto because I fast, but LCHF for weight maintenance. Best of both worlds, if you ask me. 

I measure out 0.5 to 1.0 ounces of blueberries

Nom-Nom Paleo's -'Ollie's Crackling Chicken', oh so goooooood!!!

Beef brisket, salad bar, coffee at Lazy Acres in Encintias, CA (like Whole Foods)

4. Managing stress

My stress levels going to get worse, not better, this year. Sigh....

I was driving around thinking about the following: 

I read about somebody "listening to their body and feeding it what it wanted" and I laughed. Ooooooh this is so not right for me. Neither is "Having a relationship with food" BS 100% for me. 

Robb Wolf is right, there is something way deeper going on when talking about a "relationship" with an object- in this case food. Some past issue.  Although my coffee might push me over into relationship status  I can see changing your food template, changing your boundaries around food, switching from points counting to Paleo to LCHF, to Keto, and back again,  but food was not and is not something for me to "have a relationship with". 

Food to me is just to optimize energy and my own genetics and environment. I don't get to choose, my body will give me feedback, then I optimize with the food template of the 6 months to 1 year. I must use my body weight, biomarkers, sleep length, pain levels, mood to plan and choose. 

 6 years food sober and during high stress, I want to sit down with a bag of jelly beans, progress to skinny cow ice cream, then get out the points counter for exactly 1 point of M&M's embedded in the side of the icecream. Repeat. 

Sigh... good thing I have a set food template. Fasting 18:6 these days, from 6am to 12 noon-ish. Not eating at night is a win-win for me.

Fizzy water at night, with Natural Calm powder, for stress relief. Fits into my 18:6 fasts just fine

What didn't work in the past

1. Not weighing in frequently enough. Not plotting my weight on a graph
2. Not measuring my glucose to notice that I was pre-diabetic right before I lost weight
3. Not customizing my food template for my okay and best weights
4. Eating tons of sugar, grains, and other foods, trying to get food high to deal with stress.

Off to walk before it rains. Safe travels my So. Cal Friends. 

Friday, February 16, 2018

Amy Berger, I'm Low Carb and proud of it! Video for thought

Hello All!

I'm busy

1. Correlating my weight data using Heads Up Health, and investigating my current weight loss close to goal

2. Cat hearding so that I can get one kitty to vet dental surgery.

3. Listening to 80's music

4. Enjoying my staycation

5. All of the above

Here's some homework.

Heres a hashtag #imlowcarbandproudofit

Yep! If I eat too much fat, I get... ugh, fat again. Sigh. Thanks Amy. I'll be adding some graphs and my 2cents and own life experience on my thoughts on Amy' video

Cat photo for my cat fans,
We're going WHERE?

While You See a Chance, Stevie Windwood

Music for cat hearding!

Back soon with some graphs...

Saturday, February 10, 2018

6 years in weight maintenance- the data graphs!

May 2011 to Feb 2018

May 2011 to Feb 2018

Started May 2011
Starting weight 187.4 lbs
Goal Range 113-125  lbs 
2017 best Goal Weight Range 113 to 116

Current Weight  118.4   lbs
Keeping off    69  lbs

Time in weight maintenance 6 years

Age 51
Menopause 4+years
Hashimotos 20+ years
Height 5'1"
BMI  today              22.4
BMI  ave early Feb  22.2
BMI ave January     22,2    
BMI ave December 22.0
BMI ave November 21.9

Eh, my weight is creeping upwards. Plan is to

1. Keep 17:7 or 18:6 fasting daily
2. Keep a tight hold on my total food intake, Paleo/LCHF/mild Keto
3. Destress as much as possible, non food activities
4. Get as good of sleep quality as I can, as many nights as I can

I do think that he 117's and 118's could be my normal winter weight.
I'm so fortunate to have not contracted anything worse than a very  mild cold last month.

Onward and I record data and move along. No matter what. 

What didn't work in the past

1. Eating too frequently. It's a thing for me. I can't have weight maintenance without some fasting!
2. Tracking food on My Fitness Pal (no matter what food plan, over eating = weight gain).
3. Soothing stress by eating sugar and highly palatable foods
4. Sleeping 4-5 hours a night and catching up on the weekends, being proud of it.

Carlsbad Cliffs, Feb 2018

Saturday, February 3, 2018

6 years, Long Term Weight Maintenance, Plan like your life depends on it!

May 3, 2011 to Feb 3, 2018

May 3, 2011 to Feb 3, 2018

Six Years long term weight maintenance!

Sustained!!! Because I planned, adjusted, worked it, planned some more, measured, took quick action.  69.8 pounds off.

I can't believe it's been 6 years!. Oh, wait, I had 1-2 years of food addiction withdrawals and a year or two of unintended gain at my goal.  I did a lot of work in 6 years. Every day, every meal. Every single waking hour.

Don't be fooled. Several of the folks that I used to blog with in 2012 aren't alive right now. That is incredibly sad. Food addiction can kill and/or rob one of a life that is full.

I know how fortunate I am. The Girl Scout cookie sellers disease still knocks on my door, I won't answer it.

Okay, I can believe it. Best thing I did to go from weight loss to weight maintenance was to break FREE of weight loss. A weight maintenance plan is very, very, different. Failure to plan weight maintenance and I was more likely to meet my fat pants again. I had yo-yo dieted 40 years!

Failure to customize planning doesn't work so well. Trust me on this.
My weight maintenance plan is one that works for me.

One that fit my upholder personality.
One where my support liked Paleo, LCHF, Keto and fasting.
One where my Keto support knew that overeating dietary total calories or too much fat could make me fat again.
One where I was accepted as a food addict in recovery.
One where my food addiction community knew that oatmeal and fruit could cause Type 2 Diabetes.
One who understood that daily weighing is a tool
One where food tracking was beneficial
One that was tough not moderate
One that was honest and I learned from missteps and corrected them
One that set firm boundaries
One that got help when needed.

Plan like your life depends on it.  Because it may. Because I was ready to have a heart attack or stroke and go broke from high health plans. Good thing I got ahold of myself, my habits, my behaviors, my thinking.

Because weight maintenance =/= weight loss

Get a plan, change up if it's not working. Sustainable. Not just for me, for many. If Paleo, LCH, Keto doesn't work for you, move along. You deserve a weight that does work for you.

All I plan to do is nap the next 6 years...!

What didn't work for me.

 A plan that:

One that was not upholder based
One where my support hated Paleo, LCHF, Keto and told me I was going to die (not yet suckers!)
One where my support ate fat to satiety yet continued to gain weight and ignore common sense
One where you HAD to comply to eating grains and fruit despite high glucose readings
One where I didn't weight daily and got made fun of for doing so
One where I got made fun of for tracking and told I would gain weight tracking my food
One where I was moderating all foods and getting yelled at for not eating frosted chocolate cake
One where I hid and did not own my own food addciton
One that did not set firm boundaries around abstaining
One that had people telling me to go ahead and eat that cake/cookie/candy, that I was depriving myself of wheeeeeee, tee-hee-hee life... (all the nopes on this one! A food sober life is great, by the way)

Look find your tribe. If weight maintenance has you regaining, that's common, but not normal. So make a plan that is sustainable. Leave the echo chamber and learn something that does work.

It's a lot of work. Sustainability. That's the goal.  Cat photo for Kate and Ali  :)

I'll do stats and weight graphs tomorrow!

Saturday, January 27, 2018

Face to Face 2018, unintended benefit of LCHF and Keto, I look different

Not only do I feel 31 at age 51 but I have a completely different look now that I've been Paleo, Low Carb, mildly Keto for almost 6 years.

I still have age spots, wrinkles, chubby cheeks with a wrinkly neck,  freckles,  and some saggy skin. Weight Maintenance and the right for you food template can only fix so much. LOL.

And it's not just me. Check out all the before and after photos at other Paleo, Primal, Low Carb, and Keto, NSNG support groups.

Marks Daily Apple
Diet Doctor (LCHF)
Paleo Success Stories
Keto Success Stories (Public)
Keto Success Stories (Private) - join and participate at to see those
Fasting Success stories (IDM Program)
HEAL Clinics (Eric Westman, MD)
NSNG- Facebook Vinnie Tortorich's private group

Wow. It's a real treat for me to see people eating food for humans and comparing what they look like before and after. It's amazing what addressing your obesity inputs and applying your correct food template will do. I look different in a good way.

Jan 2009, pre half marathon photo, Carlsbad, CA
I ran across this photo of me in 2009, the start of the Carlsbad 2009 half marathon. I walked it and developed plantar fasciitis a few months later. I almost became temporarily disabled from it the summer of 2009 at about 60-65 pounds overweight. I went on to gain even more weight, even though the plantar fasciitis got a little better. I was fiercely low fat, counting points, slamming Cliff Bars, Skinny Cow Ice Creams, and the obligatory LOW FAT muffins with training buddies at Starbucks.

I ate 6 times a day. It turned out so poorly

I kept my training friends and ditched low fat, high carb. I'd pay a lot for a WW enchilada frozen meal right now, with a mug of Medifast hot chocolate.

Hmmmm Beef Brisket, Rotisserie chicken, green salad, colorful lower starch veggies. Cup of good, black coffee. I would not go back if someone paid me. Really. Eating in a 6-7 hour window.

Free, feeling and looking young, vs hobbling and almost keeling over. Food seeking at every chance No WAY. I so believed I would find a lean muscular body by doing that. It didn't kill me,

Flash forward to my long term weight maintenance plan, the correct food template, 60 minutes of moderate paced walking, 2X strength workouts per week and mobility exercises daily.

January 2018, new glasses selfie!  Costco

When a food template works, when abstaining works it really shows. Lab work all the way to a selfie. Don't stop until you find the right food and exercise combo. 

My late father was right, what didn't killed me did make me stronger. Onward. 

Saturday, January 20, 2018

Keto Woman Podcast- Episode #13 featuring me- Data, for informational use only!

I was honored to have been interviewed by Daisy Brackenhall of the Keto Woman Podcast.

Check out my episode (#13) and all of the prior episodes here

Daisy is an admin over at the 2 Keto Dudes Form (hint you'll get more access to more content if you join and interact- its free.

Give it a listen. A lot of "what works for me" goes against mainstream weight loss groups.
Abstaining for a WIN. Yo!!

*** correction Pamala Peeke, MD's book is the Hunger Fix

Coolest behind the scene scoop: I watched the sunset in France while we recorded, from Daisy's window in her office, while I watched the sun rise from my chair on the same day!!!  Digital connections are awesome.

Thanks again to Daisy, the 2 Keto Dudes, and to all the Keto Women past, present and future. And to my family, friends, co-workers, classmates, blog commenters, who support me. Thanks! Onward and here's to getting to your goals.