My Fast 5 Week

[temporus]

Okay, I don't know who cares, but I'm going to create a post where I can track my progress.

Week 1: Start weight: 208.8 End Weight: 204.8 BMI: 33

During the week, no problems sticking to plan. Weekend, was okay, but took a day off for a special occasion. I notice that the temptation to graze is higher on the weekends, because opportunity is higher to do so.

What I need to make sure, is that I don't keep having special occasions every weekend. Although I have seen evidence of people doing this plan only during the week, I think that would work better on a mode for maintanence, than during the initial ramp up period.

[Steven Barnes]

Sounds right. Breaking your program on the weekends might be experimented with, but if you aren't getting the weight loss results you want, I'd suggest going back to a 7-day plan, with perhaps 4 floating "Cheat Days" a month where you can incorporate some flexibility. This can't hurt your overall program, and can actually force you to be more realistically disciplined. But the important thing is to convince yourself that you CAN, if you choose, get the results you desire.

[temporus]

I've got two motivators for success. One petty, and one real.

The petty one is my 20 year high school reunion. I'd like to show up looking decent.

The real one is to be in good enough health and energy to be able to enjoy raising my son. He's only 5 months now. But soon he will be mobile, and getting in better health is the only way I'll have a prayer of keeping up with a young boy.

[temporus]

Just thought I'd put in an update. I checked in at the beginning of this week as 196.6 and BMI of 30. After three weeks of Fast 5, I'm down 12.2 lbs and went from a BMI of 33 to 30.

I did take a day off this week, due to the holidays and some friends visitng from Alaska. That caused a slight backslide, but nothing tremendous. It might be my imagination, but I feel as if already I'm having to tighten the belt a notch or two to keep the pants on properly. I have not yet added any new exercise to my routine. This is purely Fast 5 in action at this point. I will be adding some exercise, but I haven't decided when, where, and what just yet. I'm pondering my options.

I saw on Steven's blog, that he discusses set point. This got me wondering, what does it take for the body to adjust to a new set point? Time? Anyone with thoughts on this? Because over the last 3 years, my prior weight varied rather little, despite what I considered to be in all likelihood overeating for my expenditure of energy.

Ed

[Steven Barnes]

I suspect that "set point" involves a combination of genetic, environmental, and psychological factors. In other words, if your weight loss is because of a single change, and you stop that change, you'll bounce back pretty fast. This is one reason "diets don't work." Lifestyle changes work great. People who have been obese for thirty years and try something like this WILL fall off the horse--and then their internal voices will give them hell, throwing them into depression and guilt, undermining their self-confidence, and hell, why bother trying? If you grasp that it is impossible to change long-term patterns without hitting the wall, you will allow for this ahead of time, preferably by telling friends and family to REMIND you that you were bound to hit that wall.

But a new, stable set point? Probably after your body has been at a new weight for a year or two, this might adjust. But the best bet is to change enough behavioral and emotional factors that you have a "safety net"--fail in one area, and another will pick up the slack. And you must SEE and feel yourself as having the new body, or your subconscious will fight even harder. This isn't easy, but it is possible...

[temporus]

This morning, I dropped below 190 lbs. That's the first time in...well since before I was married, so over 6 years. The pace of weight-loss is slowing, but I expected that. I didn't think it was going to keep up with the original pace which was around 4 lbs per week.

I'm almost at 2 months, and I'm doing well. The next phase is to get some more regular excercise into the routine. I kind of like having the option to write on my lunch hour, and I've made use of it a couple of times over the past few weeks to help get some necessary things done. But I think I need to balance that with a good run in the gym. (Thankfully, work has a gym, so as long as it's not too crowded that might work out.) Time go get together a gym bag.

Ed

[Steven Barnes]

It's possible to get a good workout in as little as 15 minutes, if you focus tightly. Good luck!

Steve

[temporus]

Steve,

I hope to expand out my range, but for now, I'm starting from what I know. I figure this is only going to become a lifestyle change if I don't try to take on too many new ideas at once. I've done that sort of change before, and I burned myself out.

I intended to start the running yesterday, but I was unable to find my sneakers, and I won't run in dress shoes, I've made that mistake before. I had no one to blame but myself for failing to look on Sunday, when I would have had plenty of time, instead of waiting last minute monday morning. Instead, I made sure to give the dog a double loop walk, and an extra loop before bed. I also made sure that I stopped and bought a new pair of running shoes on the way home, so that there would be no excuse for today.

I just got in from my 20 min run. I'm a touch jittery, which isn't surprising since I haven't done a real run like this in a while. I will stick with this plan for a month, and see how I'm feeling.

Now I have to think about editing that draft with what time I have left on my lunch hour.

Ed

[Steven Barnes]

Ed--

Make your run a practice session. Breathe smoothly, and when your breathing ceases to be smooth, slow down and walk until you have it smooth again. Work for relaxation, balance, poise. Speed and distance will take care of themselves. Good luck!

[temporus]

Question: My BMI has gone back up for the past two weeks. Prior to that, it had made a large jump. (From 30 to 27) Should I be concerned? I don't measure the BMI daily, usually only measure it once a week. Is that something also subject to flux as my weight is?

I've been tallying weekly weight averages, so I can track the trendline on that, instead of trying to track the pattern on a per day basis. My weight is still going down slightly, but the BMI was 28 and then 29 on the last two measures. Just was curious.

Thanks,

Ed

[AdamCrafter]

How are you measuring BMI?

[temporus]

It's built into the scale I use. I think it measures through electrical resistance or something, because you have to have bare feet in order to get a reading, and be stepping on these metal contacts.

[AdamCrafter]

So, one of the Taylor scales?-
They have varied slightly for me if my feet were sweaty or not.
-
Maybe clean the metal plates and make sure your feet are clean?
-
It is my suspicion that you got a bad reading, not that your BMI reversed.

[temporus]

Hmm....would it make a difference whether I just got out of the shower? Sometimes I remember to weigh in before, some times after. Could that be it?

[AdamCrafter]

wet vs. dry feet could certainly affect the reading!