First Goal is to reach your target . For me, it took a year to lose the 46 plus pounds. The weigh loss could have been quicker and most diets can get you to your desired weight. The problem with fast, uncomfortable programs is you will gain the weight back. You have done nothing to wean your self from Leptin. Slow weight loss over a year eases you into a life stile change of your eating habits. I lost a pound a week. You will hit a fat burning episode and really lose weight. You will reach a plateau. Fat is an organ that is necessary for life. Your target weight may not be your ideal weight. The Body Mass Index range for healthy life is a bit wide
Second Goal, to keep the weight off. So far, we are successful. Tina and I keep track of our weight and dietary intake with Lose It application. We have found that there is a plateau about ten pounds above our original target weight we set at the beginning. If we continue to use the applications weekly calorie suggestions to reach that weight, Our weight remains consistent.
Third Goal is to establish what your RMR (Resting Metabolic Rate) actually is. (See link to the right). By establishing this number, We should be able to adjust our life style to our new bodies. As our body changes from less fat and more muscle, the number of calories needed to maintain a health weight also changes (Metabolic Rate is a function of muscle mass). By my calculations, my RMR is somewhere close 1400 not 1800 calories per day. Big difference. If RMR is directly proportional to muscle mass Then it should be constant across the population of people like me. It is not. My experience, over the last few years, is our bodies get more efficient in caloric usage. There is Scientific evidence to support this (Note 1) Trying to calculating my RMR by input and out put of calories is complicated by several factors. The amount of fat I carrying around requires energy. By exercising I will increase muscle mass which increases my caloric needs. At the same time my body is becoming more efficient. Not exercising without decreasing intake adds fat more efficientyl too. The older you get the less calories you need. In realty about ten pounds of excess weight is healthy at age 65. I have a Withng scale that will breakdown %Muscle Mass,% Fat,, % Water, and Bone Density. Tis makes it easer to calcualet Resting Metbolic Rate.
Conclusion: to keep a steady weight,, keep the scale by the refrigerator. Record everything, and recalculate your caloric needs in a continuous cycle.
Advantages of a Two Day Fast (600 cal men 500 women):
- There's around 4,000 calorie deficit each week (daily calorie requirements for body maintenance deficit adjusted for food intake)which allows for social meals to eat what we want!.
- The fast jolts our body into burning fat. Our Blood chemistries are better than they were.
- I can not say my diabetes is cured but I am saving a lot of money on insulin.
- By the end of the two days, we feel much better.. "
- The exercise done during the two day fast pays dividends in fat burn and muscle tone. The result is more energy during the week