THE SCALE OF JUSTICE DID NOT TIP IN MY FAVOR

This week I went wild with 20 hours on the treadmill.

I continued to consume less than 1000 calories each day.

I was expecting a very satisfying result on the scale.
I was so excited with anticipation, it was hard to fall asleep last night.
AND YET, WHEN I STEPPED ONTO THE SCALE THIS MORNING, I WOULD BE LYING IF I SAID THAT I WAS NOT DISAPPOINTED.

It seemed unjust to me that I spent 20 hours on a treadmill and 'only' lost 3.7 lbs.

I was victimized by an unjust metabolism this week!

272.7

I weigh 272.7 lbs.
I lost only 3.7 lbs this week.
I lost 36.3 lbs in 38 days. Today begins Day 39.
I have lost more than 4 inches on my waist.  
I am still at the beginning of a journey that never ends.
I weigh 272.7 lbs. (38 days ago I weighed 309 lbs)
I have lost 11.7% of my weight since Dec 24.
Although I am disappointed that I only lost 3.7 lbs this week...
...I know how to begin this week... 
treadmill


My efforts this week did not seem commensurate with my results.

CALORIES CONSUMED THIS WEEK         TIME ON TREADMILL       'MILES WALKED'
SATURDAY                                       981                           120 minutes                                     8
SUNDAY                                           999                            180 minutes                                   12
MONDAY                                          842                            180 minutes                                   12
TUESDAY                                          990                           180 minutes                                   12
WEDNESDAY                                   847                           180 minutes                                   12
THURSDAY                                       957                           180 minutes                                   12
FRIDAY                                              859                           180 minutes                                   12


CALORIES CONSUMED  6475    20 HOURS        80 MILES 

I increased my calories consumed by 10% over last week.
I increased my time on the treadmill by 60% over last week.

CONCLUSION: I did still lose 3.7 lbs.  It is probably unfair to accuse my body of hitting a plateau.  By definition a plateau would have been represented by no change.  I presume that I am toning (and perhaps building up) the muscles in my legs.  Building muscle works in contradiction to weight loss - although it is a desired outcome.  I was convinced that I was going to have lost at least 8 lbs this week.  I did not.  There is only one thing to do - continue doing what I am doing.  And that is precisely what I am going to do.

FRIDAY MENU

BREAKFAST   three poached eggs, 2 strips turkey 'bacon'                                     280 CALORIES

LUNCH             two Orca Bay salmon patties, cup pumpkin soup                          320 CALORIES

DINNER           Trader Joe's Mahi Mahi Burger, 2.5 oz Baby Spinach
                           tbsp balsamic vinaigrette dressing, Creamy Corn Pepper Soup      257 CALORIES                                            

TOTAL CALORIC CONSUMPTION         857 CALORIES

CALORIES BURNED

5AM  TREADMILL: 60 minutes @ 4 mph (4 miles) 600 CALORIES
6PM   TREADMILL: 60 minutes @ 4 mph (4 miles) 600 CALORIES
8PM   TREADMILL: 60 minutes @ 4 mph (4 miles) 600 CALORIES

NET CALORIC DEFICIT     943 CALORIES

Trader Joe's Mahi Mahi Burger on a bed of Baby Spinach w/balsamic vinaigrette, Creamy Corn & Pepper Soup  257 CALORIES

80 MILES

Last week, I logged 50 miles 'walking' on my treadmill. I admit I was very impressed with myself. This week, I turned it up a notch. As always I only 'walked' one hour at a time. I always rested at least a couple of hours between 'walks.' Last Saturday (first day of the week) I 'walked' twice, 2 hours total, 8 miles. Starting Sunday, I spent three sessions per day, each lasting one hour, logging 12 'miles' per day always at 4 mph. Today is Friday morning, and I will definitely 'walk' three times today so that my weekly total will be 80 MILES.

80 miles 'walked' on the treadmill in one week @ 4 mph (20 hours) burning approximately  12,000 CALORIES!

I have been assuming that each time I spent one hour on the treadmill that I was burning approximately 600 calories. Last evening, I double-checked five different websites that calculate calories burned for various exercises. Although each website produced a different result - the average was indeed slightly more than 600 calories using my weight last recorded of 274 lbs.  I just wanted to make sure that my estimate of calories burned was correct.

I am restating that my goal for exercise in the future is to follow my doctor's orders: "Exercise regularly.  Aerobic exercise like fast walking 4 to 6 days per week." OK, so I went a little (a lot) overboard this week. I had the opportunity and I seized it.  I 'carped' my diem! (Carpe Diem)

In conjunction with this 20 hours of exercise, I enjoyed another week where each day I kept my caloric intake below 1000 calories. In 24 hours, when I step onto my scale I am expecting to see a very rewarding result. I know that people who are losing weight sometimes hit various plateaus. This will not be a plateau week. I am fairly certain of that.

This week I spent 20 hours on the treadmill.  'Walking' 4 mph - I logged 80 miles!

THURSDAY MENU

BREAKFAST   three poached eggs, 2 strips turkey 'bacon'                                     280 CALORIES

LUNCH             iceberg lettuce, clam chowder cup, 3 oz. Costco Beef                   333 CALORIES

DINNER           cup pumpkin soup, cup broccoli, iceberg lettuce wedge
                           Trader Joe's Turkey Burger                                                             343 CALORIES

TOTAL CALORIC CONSUMPTION         956 CALORIES

CALORIES BURNED

5AM  TREADMILL: 60 minutes @ 4 mph (4 miles) 600 CALORIES
6PM   TREADMILL: 60 minutes @ 4 mph (4 miles) 600 CALORIES
8PM   TREADMILL: 60 minutes @ 4 mph (4 miles) 600 CALORIES

NET CALORIC DEFICIT     844 CALORIES

Trader Joe's Turkey Burger, lettuce wedge, Balsamic Dressing, cup of broccoli, cup  pumpkin soup 343 CALORIES

IN 24 HOURS,  I WILL WEIGH MYSELF.  
SEE YOU TOMORROW!
I CAN HARDLY WEIGHT!

HEALTHLY LIVING IS A MORAL OBLIGATION

Many days that I blog, it is as if I am writing to myself.  I am trying to understand myself.  I am even trying to understand where this new-found perseverance has come from. Today, I am not trying to be funny or amusing. I am being brutally honest with myself. I learned as a young kid that 'honesty is the best policy', it certainly is not an easy policy.

Today, I am publicly stating what I was far too ashamed to admit for the past seven years.

HEALTHY LIVING IS A MORAL OBLIGATION

If each of us lived on our own world with no children, no spouse, no family and no friends - it would not matter how we chose to live.   We could make every wrong decision to adversely affect our health and it would affect no one else.  We would not have a moral obligation to take care of ourselves.

None of us live in a world like that.

We all live in a world with children, spouses, parents, family and friends.
WE DO HAVE A MORAL OBLIGATION TO TRY TO LIVE AS HEALTHY AS POSSIBLE.
I didn't just figure this out now - when I was packing on the pounds despite the fact that I have a wife and child - I knew that my behavior was not only stupid, but it was immoral. Apparently my desire to eat the way I did (to have 'fun' eating) overwhelmed my desire to behave morally.

In recent years, my Father asked me a very hard question.  The question was not difficult to understand, but it was hard to answer since my actions were not in accordance with my answer. My Father asked me, with regard to my dangerous overweight condition, "Don't you want to be around and see your daughter grow up?"   The question was a hard one; not because my answer was yes. It was hard as my actions were in conflict with my desire.  A parent has a moral obligation to try to live as healthy as possible. Morbid Obesity is dangerous. It can be a gateway to all kinds of devastating health problems.

* * *

Here is a tougher assessment.  One who walks around with no regard to their own health, who continues to add to their morbid obesity without making an effort to change - is being selfish.  It brings me no joy for me to admit that for seven years I was behaving selfishly in this regard.   I thank God, that he gave me time and the opportunity to make changes in my life.   Not everyone gets this opportunity.  I was lucky.

You might now accuse me of being a hypocrite. You might say, that since I am trying to reverse a lifestyle that I have so freely lived for the past seven years, isn't it now easy for me to claim that I am being more moral now? Yes, of course, it is easier.  This short essay is addressed to me, the me of the future. Now it is my job to remember this, so that there is no going back to that selfish, all-you-can-eat lazy lifestyle. It would be immoral.

Every day we awaken at the intersection of Right & Wrong.  There is always an opportunity to go the Right Way.

Easy decisions often take you on the wrong path.  Moral decisions are always on the right path.  It is a moral obligation that we all have to our spouse, children, parents, family and friends to try to live as healthy as possible.  It is not easy, we may not always succeed but we are morally bound to try.   (As Bart Simpson says: we should 'try to try')

WEDNESDAY MENU

BREAKFAST   three poached eggs, 2 strips turkey 'bacon'                                     280 CALORIES

LUNCH             1 cup chicken broth, 4 oz. salmon filet, zucchini pancake              303 CALORIES

DINNER            4 oz Seafood Blend, 1 cup clam chowder, iceberg lettuce wedge
                            one Tbsp Balsamic Vinaigrette Salad Dressing                              263 CALORIES

TOTAL CALORIC CONSUMPTION        846 CALORIES

CALORIES BURNED

5AM  TREADMILL: 60 minutes @ 4 mph (4 miles) 600 CALORIES
6PM   TREADMILL: 60 minutes @ 4 mph (4 miles) 600 CALORIES
8PM   TREADMILL: 60 minutes @ 4 mph (4 miles) 600 CALORIES

NET CALORIC DEFECIT     954 CALORIES

Delicious Dinner: 4 oz. Seafood Blend (Shrimp/Scallops/Calamari) lettuce wedge, clam chowder 263 CALORIES

REPRESS YOUR STRESS

STRESS.  Everyone has some stress.  Some deal with it better than others.  One way of reducing stress in one's life is exercise.  I consulted a website maintained by the Mayo Clinic.  An article on Stress Management affirms that just about any form of exercise can relieve stress. An active person will naturally boost the 'feel-good' endorphins released by the brain.  This will keep you distracted from life's daily worries and make you feel good.  Exercise will improve your mood. It can also improve your sleep which is disrupted by stress.  This is in addition to all the other more obvious physical benefits exercise brings.

I can provide an anecdotal story.  Yesterday while driving on the poorly maintained highways that criss cross Chicago, I hit something and punctured my tire.   I was able to drive to a Firestone Tire location before my tire completely deflated.  This is the type of thing that was capable of ruining my day in the past. Nothing about this mishap was enjoyable, but I think I dealt with it better than I might have in the past.   Exercise does not make problems go away.  Exercise will keep you head clear so that you can tackle problems directly and appropriately.  There is simply no downside to exercise.

Here I am in a surreal photo before I started exercising again.  I could have used some endorphins to calm down.

While I was waiting for my tire(s) to be replaced, I was able to walk over to a very nearby Whole Foods.   As I was eyeing the sushi, I noticed that none of the packages had any nutrition information printed on the clear plastic containers.   I asked the sushi makers if they had any nutritional information for their products and indeed they did.  They pulled out a thick three ring binder notebook with nutrional information on all of their products. I found a suitable low calorie selection and had a most delicious lunch.

Whole Foods Kikka Spicy Tuna Roll, 8 pieces, 390 calories

TUESDAY MENU

BREAKFAST    three sunnyside up eggs, 2 turkey breakfast sausage links            275 CALORIES

LUNCH             SPICY TUNA ROLL, 8 pcs (7 oz)                                                 390 CALORIES

DINNER            2 cups Chicken Noodle Soup, 1/2 Beef Burger                              325 CALORIES

TOTAL CALORIC CONSUMPTION        990 CALORIES

CALORIES BURNED

5AM  TREADMILL: 60 minutes @ 4 mph (4 miles) 600 CALORIES
6PM   TREADMILL: 60 minutes @ 4 mph (4 miles) 600 CALORIES
8PM   TREADMILL: 60 minutes @ 4 mph (4 miles) 600 CALORIES

NET CALORIC DEFICIT     810 CALORIES

Yesterday I visited with two of my favorite customers.   I have met with these two people four times at least in the past 6 months, and they have not even opened their shop yet.   These two people had just seen me on December 8th.   I was wondering if they would notice my 30+ pound weight loss.  It really made my day, when they asked me if I had lost weight.  Absolutely made my day. 

Last week, I surprised myself when I hopped on the treadmill four separate times on Friday for a total of 3.5 hours in order to log 50 miles 'walked' for the week.   At the time I thought that I had set a personal record that I would not soon break.  I underestimated myself.  My 'exercise' week begins on Saturday.   Through the first four days of the week, I have managed to log 44 miles. (eleven hours on a treadmill, so far this week)  My long-term goals remain the same - minimum of 30 minutes of cardio exercise four times a week as the doctor ordered.  I admit I am going just a bit overboard this week.   I am a calorie and fat burning machine.   I believe that my pace of losing one pound per day should continue at least this week.   I will know for sure in three more days.

See how much less stress I have after exercising? 

AISLE BE CAREFUL SHOPPING HERE

A few days ago, I mentioned that I ordered a salad in a restaurant which arrived to me dripping in high calorie dressing.  It doubled the amount of calories that I had anticipated consuming, and I ate it before I realized that this was not the low calorie salad that I had intended.  I want to give some more examples from the Applebee's Nutritional Information Website regarding the difference of salads with and without dressing.    I am not picking on Applebee's.   I like Applebee's.  I like that there are so many Applebee's restaurants around the country that I can and will be visiting.   I like their food.  I like the ambience of the place.   And I even like their salads.  I just have to remember NOT to get their salads with dressing.

CALORIE INFORMATION WAS LIFTED DIRECTLY FROM APPLEBEE'S WEBSITE

SALADS WITH & WITHOUT DRESSING                 CALORIES          

FRIED CHICKEN SALAD - NO DRESSING                                680
FRIED CHICKEN SALAD WITH DRESSING                            1110           430 calories of dressing!

GRILLED CHICKEN CAESAR SALAD - NO DRESSING         370
GRILLED CHICKEN CAESAR SALAD WITH DRESSING       800           430 calories of dressing!

GRILLED ORIENTAL CHICKEN SALAD - NO DRESSING      590
GRILLED ORIENTAL CHICKEN SALAD WITH DRESSING  1290          700 calories of dressing!

GRILLED SHRIMP'N SPINACH SALAD - NO DRESSING        630
GRILLED SHRIMP'N SPINACH SALAD WITH DRESSING      990          360 calories of dressing!

PECAN CRUSTED CHICKEN SALAD - NO DRESSING           900
PECAN CRUSTED CHICKEN SALAD WITH DRESSING       1340          440 calories of dressing!

I think I have made my point.   So, us folks who are trying to lose weight and think it's smart to eat a salad - we should be careful.    If you are going to have a salad dripping in dressing served at a restaurant... fugedaboudit (forget about it), you might as well have an Ice Cream Sundae.   It will not be healthier, but you might find it more satisfying - and it might be lower in calories!

AISLE BE CAREFUL I'll be careful in the SALAD AISLE, high calorie zone 

I have been writing and editing this page for a few days.  I had the idea of checking a salad dressing that we have in our own refrigerator with Hershey Chocolate Syrup that we buy for our daughter who enjoys chocolate milk.   Our daughter is a skinny rail, she eats healthy foods, and she enjoys treats too.   Very normal stuff.

Both of these products, Hershey's Syrup and Marie's Creamy Caesar Salad Dressing each have the same serving size: two tablespoons.  Hershey's 2 tablespoons is 100 CALORIES and MARIE'S CREAMY CAESAR 2 tablespoons is 120 CALORIES.   I found this culinary discovery fascinating.

MARIE'S DRESSING: 2 TBSP - 120 CALORIES

SERVING SIZE: 2 TABLESPOONS - 100 CALORIES

CONCLUSION:  If one finds both of these products in their refrigerator when searching for a salad dressing.   The LOW CALORIE OPTION is the Hershey's Chocololate Syrup!

I am not sure that it will taste so good on a salad, but one has to admit that that is a surprising fact.


MONDAY'S MENU (DAY 34)
BREAKFAST  hotel scrambled eggs, two small sausages                                  256 CALORIES
LUNCH            4 oz. Salmon, Chicken with Rice Soup                                      323 CALORIES
DINNER           85g Broccoli Rabe Rapini
                           1 Tbsp Balsamic Vinaigrette Dressing
                          Premio Italian Chicken Sausage, Cup Chicken Noodle Soup     263 CALORIES

TOTAL CALORIC CONSUMPTION       842 CALORIES

CALORIES BURNED

6AM  TREADMILL: 60 minutes @ 4 mph (4 miles) 600 CALORIES
6PM   TREADMILL: 60 minutes @ 4 mph (4 miles) 600 CALORIES
9PM   TREADMILL: 60 minutes @ 4 mph (4 miles) 600 CALORIES

NET CALORIC DEFICIT     958 CALORIES

I DID IT MY WAY

In 1969, Frank Sinatra released a song, 'My Way.'   This song sounds as wonderful today as I presume it did in 1969.   In 1969, I was just beginning to care about music - and Frank Sinatra was not yet on my musical radar screen.  (I remember, one of the first albums that I ever purchased, was back in 1969. It was Led Zeppelin II) The Sinatra song, famous for the lyric, 'I Did it My Way', reminds me how I lost 80 lbs seven years ago and then gained every pound back and tacked on 9 more for good luck.  I did it my way. I did it the wrong way.  I should have done it a different way. 

Seven years ago, I did it my way.  Now it's time to do it a different way

Fast forward to 2015. It is clear to me that I am going to be successful in losing something in the neighborhood of 100 pounds again. This time, I am still doing it my way.  I am just not doing it the same way.

Seven years ago, I spent much time and energy shopping for (and eating) all kinds of low-calorie and/or low carb snacks.  Back then, seven years ago, I did not even try to break my habit of non-stop eating. This time, I have eaten three meals per day: breakfast, lunch and dinner.   That's it.  No snacks. This is a very different way.

It was the constant snacking that was more than partially responsible for derailing me.   

Example 1: Rice cakes are a good low calories snack. Each rice cake is approximately 35 calories.  I would eat the whole bag of them in one sitting.  (35 x 16 = 560 calories)  Not a very smart idea.  There are so many wonderful foods to eat if one is going to consume 560 calories.

Example 2: Whole Foods offered a wonderful variety of Nuts and Trail Mix.  These products are purchased by the ounce.  A consumer buys as much or as little as they desire.  Nuts and Trail Mix can be a healthy nutritious snack.  I derailed my efforts by abusing portion control.

Example 3: My program seven years ago started out as a modified version of the Atkins Diet.  Low Carbs.  The Atkins Diet is effective, especially in the beginning - but it is difficult to maintain over the course of time.   However, that wasn't the problem.  I 'discovered' so-called Atkins Bars. This was basically a candy bar that had reduced carbs.  However, no matter what anyone says, there is only one way to lose weight.  One must create a caloric deficit of 3500 calories below the number of calories that one needs to maintain one's weight.  The Atkins Bars were delicious.  Since they had the imprimatur of 'health,' I ate them with reckless abandon.  I bought them by the 10-pack carton. And because of my weak-will, I was capable of eating five at a time.   Not a good way to consume 850 calories.  I have learned from this experience of overindulging.

If I get an overwhelming desire to have chocolate, I will just buy one bar and eat it.   Right now, I am very aware that it takes a lot of work on the treadmill to 'erase' 200 calories, so for the past few weeks - I have not had a chocolate craving at all.   I do get genuinely hungry.   And when mealtime rolls around, I eat.   It's not complicated.   It's the 'Rabbi Hillel Diet' plan.

"What is unhealthy for you, do not eat. That is the whole plan; the rest is commentary - go and have lunch!"

Atkins Bars (and other similar products) taste great - however, with all due respect, they are not healthy.   Maybe they work for you.   I will avoid them.   When I decide that I 'need' (or crave) a chocolate bar - I will have a genuine chocolate bar manufactured by genuine chocolatier.

Atkins Bars: They are expensive, They taste great, and they are not particularly healthy.

Atkins Bar: I think that there are more effective ways of having a 170 calorie treat.

SUNDAY MENU 

BREAKFAST three poached eggs, two slices turkey 'bacon'                               280 CALORIES

LUNCH            4oz. Salmon filet, Chicken with Rice Soup                                 322 CALORIES

DINNER           1/2 hamburger patty, Chicken Rice Soup, 2 Zucchini Pancakes  395 CALORIES

TOTAL CALORIC CONSUMPTION   997 CALORIES

CALORIES BURNED

6AM   TREADMILL: 60 minutes @ 4 mph (4 miles) 600 CALORIES

3PM    TREADMILL: 60 minutes @ 4 mph (4 miles) 600 CALORIES
10PM  TREADMILL: 60 minutes @ 4 mph (4 miles) 600 CALORIES

NET CALORIC DEFICIT  803 CALORIES

It appears that I am heading for another significant weigh-in on Saturday.
Last week I 'walked' 50 miles.  I had not planned on doing that.  I just did it.
This week, it is a definite goal of mine to 'walk' 50 miles.
The week which begins on Saturday is only two days old, and I have logged 20 miles already.
I am doing things that I never would have believed possible just 5 weeks ago.
I am begining to believe that endorphins are real!

SHRINKING STOMACH

After completing more than 30 days in a row consuming under 1000 calories - I naturally assumed that my stomach was shrinking.   I consulted webMD.com to learn how much, and by what percentage this was happening.  I was wrong.  This is what I found on the webMD website:

Myth or Fact: If you cut down on your food intake, you'll eventually shrink your stomach so you won't be as hungry.
Answer: Myth. Once you are an adult, your stomach pretty much remains the same size -- unless you have surgery to intentionally make it smaller. Eating less won't shrink your stomach...but it can help to reset your 'appetite thermostat' so you won't feel as hungry, and it may be easier to stick with your eating plan.

This really is a myth.   I was certain that a shrinking stomach would have been the result of me shoveling so much less food and food-like products down my throat.   Even though, the stomach does not physically decrease in size, there is a physical component to the change in appetite.   Perhaps, it is simply that my 'appetite thermostat' is being reset.   I know that I have left the dinner table after eating minuscule portions compared what I was consuming 5 weeks ago.

SATURDAY MENU

BREAKFAST   three poached eggs, two slices turkey 'bacon'             280 CALORIES

LUNCH            Lentil soup, salmon burger                                          260 CALORIES

DINNER          4oz Beef Burger, chicken soup, 1/2 spinach pancake  440 CALORIES

TOTAL CALORIC CONSUMPTION          980 CALORIES

BURNED 600 CALORIES 4mile walk @ 4mph for 60 minutes 6AM

BURNED 600 CALORIES 4mile walk @ 4mph for 60 minutes 3PM

NET CALORIC DEFICIT   220 CALORIES

Dinner included an Omaha Steaks 4 oz. Beef Burger, 1/2 spinach patty, 1 cup  chicken rice soup    440 CALORIES

THE WEIGHT IS OVER

I have anticipated weighing myself today with great enthusiasm.

This morning the wait is over. (at least until next week)

276.4

I weigh 276.4 lbs.
I lost 8.3 lbs this week.
I lost 32.6 lbs in 31 days. Today begins Day 32.
I have lost more than one pound per day for 31 straight days.
I have lost 4 inches on my waist.  Size 50 to 46.
I no longer buy XXL.  I am 'only' XL.
My new 46" waist black jeans don't just fit, they are comfortable.
I have exceeded my wildest expectations, I am only just starting.
I weigh 276.4 lbs. (31 days ago I weighed 309 lbs)
I know just how to celebrate - good morning treadmill.

HERE IS HOW I DID IT

CALORIES CONSUMED THIS WEEK         TIME ON TREADMILL       'MILES WALKED'
SATURDAY                                       661                           60 minutes                                   4
SUNDAY                                            841                           60 minutes                                   4
MONDAY                                          736                          120 minutes                                   8
TUESDAY                                          956                         120 minutes                                  8
WEDNESDAY*                                  876                           60 minutes                                  4
THURSDAY                                       936                          120 minutes                                  8
FRIDAY                                              879                          210 minutes                                14

*on Wednesday I also logged 60 minutes on an elliptical machine which I am not counting in miles.

CALORIES CONSUMED  5885    12.5 HOURS        50 MILES 

Somehow, I managed to consume even less calories this week than last week.  I do continue to surprise myself.   Please remember, it is possible that as recently as 5 weeks ago, I might have had nearly 6000 calories in one day.   I wasn't counting back then, but I am also not exaggerating. (I am definitely not bragging about it.)

My doctor's orders after my 'wellness' visit on December 24, 2014 were quite specific.
"Exercise regularly.  Aerobic exercise like fast walking, jogging, biking or swimming 4 to 6 days per week"     I think I got that covered, this week, at least.

I realized on Friday morning that I had the opportunity to 'walk' 50 miles in one calendar week which for me is Saturday 12:01AM until Friday 11:59PM.    I decided that I 'needed' to return to my treadmill again at  9:30 PM to log a third hour for the day.... and return again at 11:00PM to log an additional 30 minutes to log the last 2 miles so that I could take pride in the fact that I had 'walked' 50 miles in one week.

How far is 50 Miles?    (1 mile = 1.6 kilometers)
I 'walked' 80 Kilometers (I like that, it sounds like a longer distance)

I do intend to continue to enjoy sub 1000 calorie days.  My follow-up appointment with my doctor is scheduled for February 20.   At that time, I will seek his advice as to how to proceed.  (and if I like the advice, I will follow it)

FRIDAY MENU

BREAKFAST   3 poached eggs, two slices turkey 'bacon'  (I am a man of habit)  280 CALORIES
LUNCH            cup Sweet Potato Bisque Soup, one salmon burger                       240 CALORIES
DINNER           spinach pancake, 4oz salmon filet, cup French lentil soup            358 CALORIES

TOTAL CALORIC INTAKE   878 CALORIES
TOTAL CALORIES BURNED 600+600+600+300 = 2100 (Is this really possible?)

1. 
   

   Chicago is 92 miles from Milwaukee.   It takes about 90 minutes to make the drive without traffic.  It's as if I walked more than halfway to Milwaukee from Chicago this week.

   
   

   I do not know if I will ever log that many walking miles in one week again. I certainly had no idea that I was going to do that this week.   Let's just say that that is not my goal.   My goal remains precisely what the doctor ordered: regular exercise.   At least 4 to 6 times per week.

I have been recently burning the candle on both ends, and I must admit that I took an unplanned nap for nearly 3 hours in the late afternoon/early evening.   Look, I woke up on Friday morning around 5AM and started my day - I guess I am not immune from exhaustion
.

Dinner: Lentil Soup, 4 oz salmon, spinach burger 358 CALORIES

    

Friday Evening 11:30PM completing my 50th mile for the week.

ROLLING STONES (POUNDS & KILOGRAMS)

I am a reader of various international articles and blogs on diet and weight loss.  I know that my readers come from all over the world.   Some of my readers probably don't understand exactly how much a pound is, and conversely, until this morning, I had no idea what a 'stone' was.   So today, I provide a public service:

1 STONE = 14 POUNDS
1 KILOGRAM = 2.2 POUNDS

I weighed 309 lbs on December 24, 2014      
Last Saturday, January 18, 2015 I weighed 284.7 lbs

Therefore, on December 24, I weighed approximately 22 Stone, 140.5 Kilograms
Last Saturday, January 18, I weighed approximately 20.3 Stone, 129.4 Kilograms.

As of last Saturday I had lost nearly 2 STONE, or 11 Kilograms.

I plan on ROLLING away quite a few more STONES in the coming weeks.

Now if you want to weigh less, without dieting.
The solution is simple.
Weigh yourself on the Moon.  Due to the lower gravity there, you would weigh less.
Approximately 1/6th less.
Unfortunately, your mass would be the same, so you might weigh less, but if are wearing a 48" waist pair of Levi' or wearing a size 20 Chanel dress, you would be wearing the same clothing on the Moon.   So the best plan to lose weight remains diet and exercise no matter whether you are measuring your success in pounds, kilograms or stone.

Moon Weight measured in 'Newtons' (N) is 1/6th the weight on Earth.  Unfortunately the mass is the same.  

THURSDAY MENU

BREAKFAST   three poached eggs, 2 slices turkey 'bacon'                   280 CALORIES
LUNCH             5oz. Mahi Mahi, 1 cup Sweet Potato Bisque Soup       290 CALORIES
DINNER            1 cup Sweet Potato Bisque Soup, Polish Sausage         
                            two tablespoons Trader Joe's Sauerkraut                    365 CALORIES

TOTAL CALORIC INTAKE      935 CALORIES

EXERCISE

5:00AM  60 minutes @ 4mph - 4 miles         600 CALORIES
6:00PM   60 minutes @ 4mph - 4 miles         600 CALORIES

THURSDAY CALORIC DEFICIT 265 CALORIES


My January 3rd post, 'RALPH LAUREN SAYS THAT I AM BIG' spoke of my excitement to fit back into a pair of 48" waist Ralph Lauren pants.   Yesterday, January 22, was the day that those pants have been retired and put in a pile to be donated.   My waist size in now 46"    I purchased an inexpensive pair of black pants yesterday, size 46" waist and they fit perfectly.  I have lost 4" from my waist in 30 days.   Thursday January 22 was DAY 30 of my new program, which I have dubbed the 'Rabbi Hillel Diet.'

It is Friday morning as I post this.
I don't know precisely what time I am going to wake up on Saturday to step onto my scale - but I am guessing it is going to be early.    See you tomorrow!

I have consistently been having the same breakfast every day that I am home.  Three poached eggs and two slices of turkey 'bacon'   (Note: no pigs were harmed in the production of this 'bacon' - but some turkeys were)  280 CALORIES

MY FIRST MARATHON (WELL...NOT EXACTLY)

Yesterday I completed a marathon.   If you are imagining a road race when everyone starts in the early morning and traverses a course of 26.2 miles - that is not the kind marathon that I completed.

However, this week I have already walked more than 26.2 miles on my treadmill.
SATURDAY     4 MILES
SUNDAY          4 MILES
MONDAY         4 MILES in the morning
                         4 MILES in the evening
TUESDAY        4 MILES in the morning
                         4 MILES in the evening
WEDNESDAY  4 MILES
                                               TOTAL MILES WALKED SO FAR THIS WEEK - 28 MILES

After my treadmill workout on Wednesday I had 'travelled ' more than 26 miles this week.
I am aware that this is not really a spectacular accomplishment for active people.
I do know that this represents MORE TREADMILL miles than I have logged in the last seven years combined.   So, instead of focusing on the atrocious record of inactivity that I was mired in for the past seven years, I choose to celebrate the fact that I have come to appreciate the value of exercise and I have now remembered how good I feel afterwards.

Once again, this involves the fun/happiness dichotomy that Dennis Prager has explained.
It is NOT FUN to spend one hour on the treadmill.
I do know that after I do, I AM VERY HAPPY THAT I DID.

THE TREADMILL: BEST PLACE TO TAKE A 4 MILE WALK DURING WINTER IN CHICAGO

WEDNESDAY MENU

BREAKFAST   Three poached eggs w/two slices turkey 'bacon'                      280 CALORIES
LUNCH            Salmon Burger, Asparagus Spears, Pumpkin Soup                 245 CALORIES
DINNER           MAHI MAHI 5oz, 12 Brussel Sprouts, Cup Clam Chowder      350 CALORIES

TOTAL CALORIC INTAKE 875 CALORIES

MORNING EXERCISE 60 MINUTES ELLIPTICAL MACHINE  BURNED 800 CALORIES
EVENING EXERCISE 60 MINUTES WALKING 4 MPH              BURNED 600 CALORIES

NET CALORIC DEFECIT 525 CALORIES    


THANK YOU JENNIFER.
Jennifer is my wife and she has been terrific.  Preparing all my foods at home, and using the precise measurements that my calorie counting demand.  Jennifer has been amazing and is really cheering me on. 

LUNCH: PUMPKIN SOUP, ASPARAGUS, SALMON BURGER  245 CALORIES

DINNER: MAHI MAHI 5OZ, BRUSSEL SPROUTS,  CUP MANHATTAN CLAM CHOWER  350 CALORIES

ONLY TWO MORE DAYS UNTIL I JUMP ON THE SCALE AGAIN.... I AM REALLY LOOKING FORWARD TO IT....

LOST TURKEY

Regular readers of this blog know that I reported this past Saturday that I had lost 24 lbs in 24 days.   I am currently only weighing myself once per week so although I assume that I have continued to make progress - I can offer no evidence of additional progress at this time.

There is a reason why I am resisting the urge to weigh myself daily.  Seven years ago when I did lose 80 lbs (before I added them all back on and tacked on nine more for good luck) I did weigh myself daily.  One's weight can fluctuate a pound or two within a 24 hour period.  It would sour my mood to hop onto the scale and discover that my weight had bounced back up a pound or even two pounds over 24 hours.  I have removed this annoyance by weighing myself only weekly.

Over the three day holiday weekend I was focusing on just how much weight 24 lbs really is.   I found my answer at Mariano's Supermarket in Chicago when I was shopping with my family on Sunday.   I am posting a picture of me holding a 23 lb turkey.   As you can see, it requires two hands to hold it.   This turkey represents the amount of weight that I have lost.  It does appear that the additional spring in my step is not my imagination. You try carting around a 23 lb turkey all day and all night and see how debilitating it is.  Conversely, if one is freed from the burden of carrying an extra 24 lbs, the increased energy and zest for life skyrockets.

The thing is....
I am planning on LOSING THREE MORE TURKEYS (and maybe a couple of hens!)

Holding a 23 lb turkey.  I can't imagine carting this around all day.  No wonder I am lighter on my feet these days.

Tuesday started off well.  I woke up early and spent one hour on the treadmill before breakfast.

I made a mistake during the day when I ordered lunch at Applebee's.

Previously I had found something on the Applebee's nutrition website that I wanted to try.

A Grilled Shrimp 'n Spinach Salad should have been only 260 CALORIES.

(I failed to note that this is the calorie count without the dressing.)

When the salad came with dressing, it was absolutely fantastic - and I ate it....

The calories for this with the dressing is a whopping 500 calories.
I will not make that mistake again.
Lunch was more calories than I had planned.
I cut down on dinner to keep under 1000 calories for the day.

From now on, every time I order a salad - I will always ask the for the dressing on the side.

When I arrived home, I jumped back on the treadmill for another hour.

TUESDAY MENU

BREAKFAST   three poached eggs with two slices of turkey 'bacon'                                                                         280 CALORIES
LUNCH            APPLEBEE'S GRILLED SHRIMP 'n SALAD w/dressing                                                                        500 CALORIES
DINNER           3 Cups Baby Spinach w/two tablespoons of Marie's Balsamic Vinaigrette Salad Dressing         
                         Trader Joe's 1 cup Chicken Noodle Soup with veggies                                                                       175 CALORIES       
                               
 TOTAL CALORIC CONSUMPTION TUESDAY        955 CALORIES

Total calories burned during 2 hours of exercise 1200 CALORIES

NET CALORIC INTAKE WAS NEGATIVE 245 CALORIES

I am looking forward to stepping onto my scale on Saturday.

DENNIS PRAGER IS NOT A 'FUN' GUY - BUT HE IS HAPPY

I have spent the past few weeks trying to unravel the enigma of my own mind.  After losing 80 lbs seven years ago - what part of me allowed myself to gain every pound back and tack on nine more?   I have noticed that there are no self-help books at the bookstore with guidelines for gaining weight.  Apparently, most human beings are fully capable of this weight gaining skill without any specialized training.

I cringe when I think about what I have been eating for the past many years.
I cringe when I think about the portion sizes I enjoyed.
I cringe when I think about how often I would get junk from a vending machine late at night.
I cringe when I think that I could find a 'breakfast' in the selections offered by a vending machine.
I cringe when I think about my attitude at a breakfast buffet. (No, it's not an eating contest!)

WHY DID I EAT LIKE THIS?

The answer is quite simple.   IT WAS FUN TO EAT LIKE THAT.
Why would anyone eat a whole pint of ice-cream at one sitting.   IT IS FUN TO EAT.
Why would anyone drink a large high calorie milkshake?  IT IS FUN TO DRINK MILKSHAKES.
Why would anyone eat 10 'Sliders' at White Castle?  IT IS FUN TO EAT SLIDERS.
Why would anyone eat a giant slice of seven-layer chocolate cake?  IT IS FUN TO EAT CAKE. 
Why would anyone visit a vending machine at 11PM at night?  IT IS FUN TO EAT CANDY.

Would anyone feel happier after eating in this fashion?  NEVER. 

In fact, I have been doing the opposite lately.  Certainly it is NOT FUN to avoid tasty, high-calorie foods and drinks and candies and cookies and ice-creams and milkshakes.

I am HAPPIER when I remember to avoid these foods and I remember how much this 'SACRIFICE' is improving my waistline and my health and my attitude.

Dennis Prager, host of 'The Dennis Prager Show' broadcast nationally from L.A.'s KRLA 870 AM radio is my favorite talk radio host, author,  and thinker.   In Prager's 1998 book, 'Happiness is a Serious Problem' (still in print) he addresses this issue:

"FUN THAT DECREASES HAPPINESS 

There is a second type of fun, one that can actually decrease happiness.  I am not referring to anything either immoral or illegal, such as taking drugs.  I am referring to nothing more sinister than, for example, eating fattening food. Eating delicious foods is a great deal of fun, but for many people these foods are more a source of unhappiness than of happiness.  Which group is happier - those who have fun eating all the fattening foods they enjoy, or those who have learned to usually deprive themselves of that fun and keep the body they want?"   (Dennis Prager)

That's it!  That is why I gained every pound back that I had lost.  That is why I gained all that weight in the first place.  It is fun to eat.  It is fun to overeat.  It is fun to eat three slices of pizza. It is fun to drink a giant milkshake.  It is fun to have cookies, cake and ice-cream when planting oneself on the sofa to sit back and enjoy a movie.  Fun is not the same as happiness.  I never felt happier after eating like this.  In fact, the more 'fun' I had eating, the more and more unhappy I became.

Since way, way back on December 24, 2014 I have reversed course.   It is NOT FUN to deprive myself of every sweet delicious food concoction that one can imagine.

As a result of my self-deprivation of junk food, high calorie food and simply too much of all food - I am overwhelmed with a feeling of great HAPPINESS.  

I guess I must admit that I am having less fun - BUT I SURE AM HAPPIER!

The thing is, since I am happier, I am having fun.  
Almost seems to negate the entire premise of my argument.
Believe me, it does not.

And one more thing...I don't know Dennis Prager any better than any of his one million+ radio audience...nevertheless, I am sure he really is a very fun guy! He is definitely a happy guy!

I briefly met Dennis Prager when he was in Chicago on November 3, 2012  (back then I probably weighed slightly under 300 lbs - but who knows - In those days I wasn't jumping onto a scale too often - or at all!)

MONDAY'S MENU

Monday was another low calorie day (DAY 27) as they have all been since December 24, 2014.

BREAKFAST   three poached eggs with two slices of turkey 'bacon'                       280 CALORIES
LUNCH            2 cups Healthy 8 Chopped Veggie Mix, CHICKEN SAUSAGE            200 CALORIES
DINNER            Premium Black Angus Steak Tips 4 oz, 3 Cups Baby Spinach
                            w/two tablespoons of Marie's Balsamic Vinaigrette Salad Dressing            255  CALORIES            
                               
 TOTAL CALORIC CONSUMPTION SUNDAY        735 CALORIES

I had Midnight 12:30AM morning 4 mile walk @ 4 MPH for 60 minutes - BURNED 600 CALORIES

Since Monday was a holiday and I was home for the day, I visited the treadmill again in the afternoon.

1:30PM  4 mile walk @ 4 MPH for 60 minutes - BURNED ANOTHER 600 CALORIES.

NET CALORIC INTAKE WAS NEGATIVE 465 CALORIES

I think that I can assume that a lot of the energy needs of my body yesterday came from my extraordinarily ample storehouse of fat cells.

The hardest thing for me to resist these days, is not chocolate, or a Klondike Ice Cream Bar - it IS the urge to step onto a scale.   For the time being, I would like to weigh myself once per week and I am sticking to that plan. 

                     LUNCH  2 cups Chopped Veggie Mix & CHICKEN SAUSAGE  200 CALORIES

DINNER  Black Angus Steak w/Organic Baby Spinach & Vinaigrette Dressing 255 CALORIES

THE RETURN OF TRADER JOE'S

The return of Trader Joe's? Not Quite. Trader Joe's never went anywhere. I guess it would be more accurate to say it was me who returned to Trader Joe's.  Yesterday afternoon I went on a mini shopping spree. I carefully examined everything I bought and checked calories. I bought some Brussel Spouts, Spinach and chopped vegetables.  I found some interesting soups with low calorie counts: Pumpkin, Chicken Noodle and Sweet Potato Bisque.  Lastly I purchased Mahi Mahi Patties, Pre-Cut Angus Beef and Sweet Apple Chicken Sausages.  This should make some of my upcoming meals more interesting next week.  Food Shopping is now both important to me and fun for me.

While walking the aisles at Trader Joe's most ridiculous thing I did see (which of course I did not buy) was CHOCOLATE COVERED POTATO CHIPS.  Really, Trader Joe's?   Potato Chips are not unhealthy enough?  They need to be covered in chocolate?  The sad truth is, had I been in Trader Joe's a month ago - I am sure I would have bought this product!

It is fun to lose weight.  (I remember this as I lost 80 lbs seven years ago, before I stupidly gained every pound back and tacked on nine more for 'good luck.')  One thing that I am looking forward to is seeing friends, family and customers after I have lost enough weight for it to be immediately noticeable.   Yesterday, I saw my friend, my favorite Chabad Rabbi for the first time since before December 24th.   The very first thing he said to me was, "Slim!"   I really didn't expect anyone to notice how much weight I had lost quite yet. Apparently my Rabbi has amazing powers of observation.  It was very gratifying to know that my efforts are now becoming visible to others. It felt great!

Sunday was another low calorie day:
BREAKFAST   three poached eggs with two slices of turkey 'bacon'                           280 CALORIES
LUNCH            1 cup Trader Joe's Chicken Noodle Soup, one Maryland Crab Cake   290 CALORIES
DINNER           2 cups Healthy 8 Chopped Veggie Mix, one Maryland Crab Cake      270 CALORIES

                                TOTAL CALORIC CONSUMPTION SUNDAY      840 CALORIES

SUNDAY MORNING 4 MILE WALK @ 4 MPH for 60 MINUTES - BURNED 600 CALORIES

NET CALORIC INTAKE WAS ONLY +240

The many billions of fat cells in my body are now fighting a war that they cannot win!

My favorite question that I am looking forward to hearing: HAVE YOU LOST WEIGHT?

Since I had promised my Rabbi that I would join him for morning minyan on Monday - I completed my workout for Monday a little earlier than usual.   I started at 12:30AM and finished at 1:30AM.   I have had bundles of energy these past few weeks.   I have been either staying up late, or getting up very early, sometimes both.