Dec 31, 2018

Last day of the month.
Last day of the year.

It was a good day. I started the day with 15 minutes on the stationary bike while watching news and drinking coffee. I'll need to get used to that early morning exercise. I want to do 30 minutes, but it didn't happen this morning.
I did get a 3+ mile walk in this afternoon and did 100 air squats. i still need a little over 300 steps to reach my new daily step goal. I decided to up my 10,000 step daily goal by 2,019 steps for 2019. Now my daily goal is 12,019 steps/day. That's really a big leap for me. Today will only be the third day this month that I make it, Most days I barely made the 10,000 steps.

I started with the food logging today and did well enough that I could have a piece of pumpkin pie for dessert and still be under my calories for the day.

I'm not expecting a great number from tomorrow's weigh in. The holidays have been pretty tough.
But it's a new month and a new year, so I'll put the past behind me and move forward.

Have a healthy New Year!

John

Dec 30 (end of day)

Good exercise day.
Decent food day.

I walked 3.86 miles this afternoon, but took my time. I encountered a few sprinkles along the way, but nothing that would send me in. I also added 30 minutes on the stationary cycle while watching last night's Fight Pass Prelims on TV.

Breakfast, lunch and dinner were all pretty good. We've just about finished the Christmas candy and sweet treats.

For January I'm going to try to do more to keep the metabolism up and running. I think I'll look to spread out my active time and start the day with a brief (30 minutes) ride on the indoor cycle before breakfast, and then still try to manage a walk (3+ miles) later in the day. I'm also going to add some simple body weight exercises like squats, push-ups, sit-ups, pull-ups, etc. Maybe some dumbbell exercises, too.

Plus I'll be logging foods again.
That's really kind of a pain in the butt, but I do a better job of eating well and eating less.
I'll weigh in on Tuesday morning.

Be well,
John

Dec 28

I'm going to change things a bit on the daily posting. When possible, I think I'll post end of day rather than the following morning. Today's post comes mid-afternoon.

Yesterday I walked 3 miles, had a big breakfast (more like brunch) and a light dinner. I did have several sweets as there are still plenty of holiday goodies around.

This morning I pedaled 50 minutes on the indoor cycle. I've had a couple of handfuls of mixed nuts and two small slices of whole wheat toast with natural peanut butter. Dinner tonight will be pinto beans with ham, and cornbread.

I've decided that I am definitely have to go back to logging foods. I'll restart that on Jan 1.
I'm also going to try to work more towards an exercise routine and try to set a regular time for exercise that will include more than just walking or cycling.
Changes are hard.

John

Dec 27

I see that I missed posting yesterday.
My bad.

On Christmas day I did get a walk in before heading out to Christmas dinner.
Yesterday I used the indoor cycle. I'll probably do the same today.
Christmas day was a bust as far as diet goes. Yesterday was better.
We need to get rid of all of the holiday treats.

John

Dec 25

Yesterday was a bad day for exercise.
Allergies (or a one day cold) really bothered me and I was dealing with a runny nose all day. I started out for a walk anyway but decided against it because a blister that started Saturday was really bothering me.

I'll manage some exercise today and try not to over indulge at another Christmas dinner. At least I did manage to eat well yesterday.

We still have tons of Christmas candies and holiday goodies around, so it will be pretty challenging to end the month/year well. I may use a day or two of intermittent fasting. I may not.

The fight continues.

John

Dec 24

Ugh

Really bad food day, yesterday.
I did get my walk in and my 10,000 steps
I'm really going to have to buckle down this week -- including Christmas dinner tomorrow.

And if I blow a gallon of snot out of my nose, how come I don't lose 10 pounds?

John

Dec 23

Another day with the kids and a friend's birthday celebration means it was another tough diet day. I really did pretty well until the ice cream cake. Well, that and the late evening Christmas candy.

My walk was shorter than usual so I didn't get the 10,000 steps part of the day. Today is our Christmas dinner with the kids day, so another tough diet day. I'll need to get the walk in early.
I'm really looking to have a good last week of the month so I can begin January already moving in the right direction.

John

Dec 22

Well yesterday was a good day as far as exercise and activity. I walked 3.5 miles, logged just under 13,000 steps and was active for over 2 hours.

Then evening came. The kids came over for Christmas, and the cookies, truffles, and Christmas candy came out! Still feeling full of junk this morning so I'm skipping the Saturday morning weigh-in.

Ugh!

John

Dec 21

I got my active minutes in yesterday, but only took a short walk. I guess I could count it as my one day off for the week.
Diet was okay.
Still no more weight loss.

John

Dec 20

I'm experiencing some real frustration as scale fluctuations seem to be upward and not downward.
I do step on the scale most mornings, but only plan to record weight once per week. That tends to smooth out the daily fluctuations.

With the kids coming in tomorrow (for the holiday weekend), and with Christmas on Tuesday, I think I'll wait until Wednesday to start back to logging foods. I'm not a real fan of the work, but it's hard to argue with the results -- at least for me.

I did get my 3+ miles of walking in and my 10,000 steps yesterday. Even though the weight hasn't really started coming down yet, I'll start a little running in January. I had hoped to save some stress on the knees and ankle by waiting until I'd dropped around 20 pounds, so I'll go slowly and see how they hold up.

Lifestyle changes are hard.

Be well,
John

Dec 19

Yesterday was another good day for a walk and 10,000+ steps.
Good diet day -- interim fast Midnight to 4pm. Good healthy foods the rest of the day (+ a small piece of delicious chocolate cake).
Need more days like this one.

Looks like today will be a good day for a long walk.
The scale isn't moving, but I'm still at -8 pounds for the month so it's tough to complain.

John

Dec 18

I'm getting into the walking routine okay, but I'm really struggling with a consistently healthy diet. It's amazing how you can do pretty well, but a donut here, a cookie there, or a second helping can really undermine your efforts.

And ... the holidays are full of additional food traps!

Oh well. The struggle is real.

John 

Dec 17

I took a little longer walk yesterday -- 3.5 miles.
10,000+ steps

Donut and cookie in the morning, ice cream and cookie dessert at dinner.
Healthy lunch and dinner, otherwise.

For the week -- my Samsung health app showed me above average on daily steps and activity for participating men. I guess that's good.

John

Dec 16

I missed posting yesterday and missed my Saturday morning weigh-in.
Friday was my day off from walking this week (rainy). Plus we went out with friends and I basically ate an additional meal for the day.

Saturday was busier than usual since I needed to do some Christmas shopping and pick up some things at the grocery store, but I did manage a short walk when I stopped to care for my daughter's dog.
After a week that had a Christmas party and a night out with friends, I was happy to see the scale at the same weight as last week -- 250 lbs. Another challenging week ahead, but I hope to move it down a couple of pounds.

Be well,
John

Dec 14

Yesterday --
Walked 3+ miles
10,000+ steps
Christmas party -- ate crap, felt like crap

Today's a new day

John <><

Dec 13

Yesterday I walked 3 miles
Got my 10,000 steps
Ate well
Not much else.

Rain today
Christmas party tonight
Should be a challenging day

John

Dec 12

It's gong to be another beautiful day in the Ozarks with the temperature reaching 56f (13c)!
That means another day for walking in light sweats. I walked 3 miles yesterday, got my 10,000 steps and then over ate at dinner time (pork nachos at El Charro). Sacrebleu!

Oh well. Today is another day.
At some point (soon) I'm going to have to start adding some strength building into the routine. This will be challenging since I really have no routine -- no set time to walk, to set time for meals, no set bedtime. The only routine thing in my life is I wake up (when I'm finished sleeping) and make coffee.
That's it!

The rest of my day just happens as it comes along.
I like it like that, but it makes things like regular exercise difficult.

Be well,
John

Dec 11: On the road again

I was back to walking yesterday -- three miles. It was a slow three miles -- 57 minutes, but it felt good to be out. The temperature was around 40f (4.5c) and sunny so it was comfortable in sweats.
I did not hit 10,000 steps for the day. No big deal.

I did well on the diet front except for the maple kisses that came in a Christmas package from our Canadian friend. I will be both happy and sad when they are finished!
We had a light, healthy supper of tuna salad.

It's another sunny day so I'll be out on the road again today. Maybe I'll add a mile in order to get to 10,000 steps.
Maybe not.

Did not weigh today.

John

Dec 10

This morning's weight was 252 again, so I'll go with -6 pounds for week one.
I did take the day off from exercise since I was feeling a little unusual tightness in one hamstring. I'll be back at it today. It is supposed to be 40f today, so I'll take a nice walk this afternoon.
I had a donut and a couple of donut holes at church yesterday. Other than that, diet was pretty good.

John

Dec 9: Still going

I ended up not taking the day off and managed a little stationary cycle time while watching the fights last night (32 min). I didn't reach my 10,000 steps for the day, but no worries.
My weight this morning was at 252. I expect that's just a part of the normal daily fluctuations.

When I was losing weight a few years ago, I always waited until I registered a weight three times before I claimed it. The main thing for now is to keep a steady downward trend.

John

Dec 8: Week 1 summary

I did manage some exercise every day this week -- walking or riding the stationary cycle.
I hit 10,000 steps 4 of the 7 days.
I ate healthy foods and (for the most part) in healthy portions.
I slept well.

I mentioned that I am a typically fast starter when it comes to weight loss so 250 (-8 pounds) wasn't a big surprise today. Now the serious work begins.

Looking forward will be more of the same. I'll step up the exercise game in a week or so as motivation, fitness level, and weight loss permit. I may start counting calories if weight loss seems to slow down or I may just be more restrictive of foods.

Although I plan to keep up the daily diary, I won't be sharing it on Facebook every day; maybe just weekly. If you're interested, you can follow the blog or follow me on Twitter where I will share the daily posts for as long as they last. I'm @magicianary.

I've earned the day off, but I probably won't take it ... today. We'll see.

Be well,
John

250 lbs
32.1 bmi (obese)

Dec 7

Yesterday I rode the stationary cycle for 30 minutes.
Yesterday evening I intentionally parked about 2/3 of a mile from Downtown Venues midweek service so I would get some walking in. I did manage my 60 active minutes for the day.

Nothing crazy on the food consumption.
Tomorrow morning is weigh-in day.

John

Dec 6

Yesterday was a light day -- 20 minutes on the stationary bike. I didn't get to the afternoon walk like I was planning but ran a few errands and at least I was active.
Chicken breast for lunch, cheese and crackers for snacks, one piece of dark chocolate with orange, and meatball sandwich and salad for dinner.

John

Dec 5: Still going

I know it's only Day 5, but a four day streak is a big deal for the fat guy!
I didn't get out and walk yesterday, but I did put in 40 minutes on the indoor cycle. It's nothing like actually riding a bicycle, but it is better than doing nothing.

In addition to the daily exercise, I've been doing well on eating better foods and fewer calories. I'm pretty much eating two meals a day -- a late breakfast and early supper (brunch and lupper). I try to stick to healthier snacks in between. I'm fortunate to be one of those people that can get a great start on weight loss and start shedding pounds as soon as I make a few healthy changes.

Today will be a good day to get outside. It's only 27f (-3c) this morning, but it is sunny and forecast to be 47f (8c) this afternoon. I should be able to walk and do some yard work (raking to prevent forest fires). Or I may just hit the indoor cycle while it's cold and take care of the yard when it's warmer.
It's good to have options.

Be well,
John

Dec 4: Planning ahead

The month is off to a good start!
I've managed to walk 8 miles in the first 3 days (2,3,3) and I topped 10,000 steps on two of those days. My plan is to walk (or something) six days per week. "Or something" is for days when the weather is prohibitive and I will probably be using the indoor cycle. I realize that means I probably won't hit my 10,000 steps on those days, but that's not a really big deal.

I have to admit that even something as simple as walking can cause a little stiffness of the muscles and soreness in the joints for a fat guy that hasn't been out for quite a few months. Some yoga will probably find its way into my day to help with that. I've also been including some free squats for the legs and a little dumbbell work for the arms. I really need some good core work, too, but I'm going to be happy to walk daily for now.

I've also decided to move my weekly weigh-in day from Monday morning to Saturday morning.
Weekend indulgence shows up on a Monday weigh-in and can be a little discouraging at times.

We've finished the caramel chocolate holiday candy that Chris made, so that particular dietary temptation in gone (for now). I think I may make cookies from a recipe I posted on this blog some time ago. You can find it here if you care to try it.

Be well,
John

Dec 3: Is three days a streak?

I managed to walk each of the past two days (2 miles and 3 miles) and hit 10,000 steps yesterday.
After today's walk (it will be colder than yesterdays "feels like 28f") I'll have a three day streak!

Food wise I ate healthy foods, added a little homemade Christmas candy, but probably consumed more calories than I should for weight loss. I haven't started logging food yet (and really don't want to) and will see how it goes for a couple of weeks before I make that call.

Be well,
John <><

Dec 2: Looking back

I did step on the scale this morning and I am right where I was in June of 2013 -- a whopping 258 pounds! It was (and is) the most I've ever weighed.
At that time I set a goal to lose 54 pounds in my 54th year. I did it (and then some), but now here I am -- again.
Ugh!

I'm not looking to take a year this time. I just want to be steady about eating better and getting some exercise. Regular posting here will help. I doubt that I'll post daily, but a weekly update will help. Feel free to journey with me.

I managed a two mile walk yesterday and just over 5300 steps.
Yeah, I need to move more.
I guess I'll also go back to food logging. It's a pain, but it's amazing how much you can eat and be unaware of really eating. Making healthy habits takes time. Losing the unhealthy habits is even harder.

This was last night's dinner:

Bacon wrapped chicken breast stuffed with mozzarella cheese and asparagus, baked potato with butter, sour cream and cheese.
Probably could have done without the bacon and sour cream on the calorie count, but it was pretty tasty!

John <><

Dec 1: Another restart

I've been lazy and I've gotten fat ... again.
(sigh) 

It's a new day, new month, new start.
I didn't get a weight this morning, because I didn't wake up with the idea that I would be back at trying to get on a healthy lifestyle. I know I'm close to my heaviest weight, which really sucks after having lost more than 60 pounds a few years ago.

Eat well.
Exercise regularly.
Get enough sleep.

Eat for weight management.
Exercise for good health.
That's my plan.

I added a step counting app to my phone and managed a short two mile walk today.
Calorie intake has been okay, ... but it's still early.

Starting a healthy lifestyle at the holidays. It might not be the best plan, but it's better than putting on more weight now and waiting until the first of the year to get started.

Be well,
John