NEW SCALE

I have had the same scale for about 5 years... It has been driving me nuts lately.... I can step on and off the scale 5 times in one minute and get five different results.

Sunday, I bought a new scale at Costco, so I hope that this particular aggravation will end... I weighed myself on my new scale on Monday morning and the new scale consistently showed that I weighed 275.2lbs.

Picked this up at Costco on Sunday... I had expected it to be $19.99 when I pulled it off the shelf. There was an automatic $5.00 rebate applied and I paid $16.53 which included tax.  Unbelievable inexpensive. Why did I wait so long to replace my scale which was driving me nuts?

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ROAD TO RECOVERY

This past Saturday morning, I stepped on my scale and I was dumbfounded by where the imaginary digital needle was pointing.  It pointed to 218 lbs.  This was simply impossible - and yet that is what the scale was reading.  This morning, Monday, I stepped on the scale again to see how I was progressing this week and the same imaginary needle on the same scale pointed to 213 lbs.  This is far more acceptable and seemingly more real.  I am still trying to figure out how (or why) I was retaining so much water last Saturday (too much alcohol the night before? too much sodium?)  Anyway, it does appear that this 'emergency' has passed.  Now I can look forward to my one year anniversary, December 24, with a bit more enthusiasm.

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Your Food Diary For:

Sunday, December 20, 2015

BREAKFAST	Calories	Carbs	Fat	Protein	Sodium	Sugar
Trader Joe's - Joe's O's Cereal, 224 g (1 cup)	800	160	16	24	1,280	8
Red Delicious - Medium Apple, 2 apple	160	44	0	0	0	34
	960	204	16	24	1,280	42
L U N C H
Chicken Soup for the Soul - Chicken Tortilla Soup, 2 cup	300	46	7	14	1,280	6
Red Delicious - Medium Apple, 2 apple	160	44	0	0	0	34
	460	90	7	14	1,280	40
D I N N E R
Trader Joe's - Organic Triple Ginger Instant Oatmeal, 4 Packet	560	108	8	12	360	40
	560	108	8	12	360	40
Totals	1,980	402	31	50	2,920	122
Your Daily Goal	3,171	396	105	159	2,300	119
Remaining	1,191	-6	74	109	-620	-3
	Calories	Carbs	Fat	Protein	Sodium	Sugar
	*You've earned 1,241 extra calories from exercise today

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       Your Exercise Diary for:

Sunday, December 20, 2015

Cardiovascular	Minutes	Calories Burned
MATRIX ELLIPTICAL	92	1,430
MFP iOS calorie adjustment	N/A	-189
Daily Total / Goal	93 / 30	1,241 / 590
Weekly Total / Goal	886 / 210	13,136 / 4,130

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total calories consumed 1980 calories

total calories burned (elliptical machine) 1430 calories

total net calories 550 calories

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fitbit day 109
11256 steps

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RUMINATIONS, OBSERVATIONS & EXPLANATIONS of WEIGHT FLUCTUATIONS & ABERRATIONS

RUMINATIONS, OBSERVATIONS and EXPLANATIONS of WEIGHT FLUCTUATIONS and ABERRATIONS

Yesterday when I hopped onto my scale,  I weighed 216 lbs. One week ago, while in Columbus, Ohio I hopped onto my scale (same scale) and weighed 224.4 lbs. Two weeks ago, when I hopped onto my scale,  I weighed 218.2 lbs. • I can never be convinced that I gained 6.2 lbs in the week from May 23 until May 30. Likewise, I can never be convinced that I lost 8.4 lbs in the week from May 30 until June 6. • The very reason that I have been so adamant about resisting the urge to weigh myself more than once per week was precisely to avoid these types of fluctuations, aberrations and aggravations. • I suspected that my 'massive' 6.2 lb weight gain from May 23 until May 30 was NOT caused by consuming a SURPLUS of 21,000 calories over and above what my body would need just to maintain its weight in a short seven day time frame.  • Those are my ruminations and observations. Time for some explanations.

I make an effort to weigh myself more-or-less at the same time each Saturday for my evaluations.   My desire to be consistent in this timing can easily have some complications. • If I have eaten a heavy meal later in the evening of Friday night, there is the possibility that my food has not been fully digested yet.  If I have drank too much water, or tea or coffee and have not had the opportunity to, let's just say, properly complete a normal dehydration, that can tip the scale higher.  An abundance of sodium eaten the night before can be responsible for too high a level of fluids in the body.  If one were inconsistent about weighing oneself after a vigorous workout - the weight on the scale would be artificially lower than on a day when one didn't weigh oneself after a vigorous workout (What a sentence!  I really need an editor!)  Anyway, I absolutely avoid this particular issue.  On the Friday night in Columbus before my Saturday morning weigh-in I was drinking alcohol (Glenlivet's on the rocks) rather heavily.  I can only assume that this plays havoc with my digestation.  (by the way, I am aware that 'digestation' is not a word.)
~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~  RHYME TIME After my annoying weigh-in on Saturday May 23, it turns out, misplaced was my consternation. My weight had not really suffered from a major escalation. And yet, before I stepped on the scale yesterday, I admit it was with great hesitation. Recently consumed with doubts, and questioning the intensity of my recent continuing motivation. Yesterday's weigh-in of 216 lbs provided a terrific weight gain refutation. It turns out that yesterday was really a time for exultation, celebration and jubilation. This is no time for abdication. In fact, I feel a revived inspiration. Losing weight is still my aspiration. Today I proclaim a rededication... ...to continued eating with some degree of moderation.

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 Saturday MENU

breakfast    SMOKED OYSTERS, apple, fruit/grain bar, oat/honey bar   495 calories 

lunch          Campbell's Tortilla Soup, Cucumber salad, 2 oat/honey bars  525 calories

dinner         Microwaveable Orange Chicken, oat/honey bars, 4 apples    1000 calories                    

                        

total calories  2020 calories

calories burned

STAIR CLIMBING (ground floor to 25th floor)  65 calories   (3 min, 45 sec)

10AM  elliptical (level 16, manual setting)  586 calories

STAIR DESCENDING (25th floor to ground floor) 15 calories   (2 min, 46 sec)

TOTAL CALORIES BURNED  665 CALORIES

Saturday net calories   1355 calories

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I have copied an more detailed and easily understandable explanation of weight fluctuations from THE BIGGEST LOSER CLUB website.  This is an official website of the NBC reality series.

Are your weighing scales telling the truth?

We explain the reasons behind unfair weight fluctuations

Do you sometimes step on the scales after a week of eating well and wonder where you went wrong? Have you ever weighed yourself the morning after a big night out and despaired about how it can take a week to lose half a kilo but only a few hours to gain 2kg? What’s the deal with these unfair weight fluctuations?

The truth about rapid weight gain

The good news is that it is almost impossible for a sudden extra weight gain to be fat. True weight gain is slow, just as true weight loss takes time. Remember, 1kg equals around 7,000 calories, which means if you burn around 1,800 calories every 24 hours (check your diary for your average daily burn), you would have to consume more than 8,000 calories in a single day to gain 1kg extra of fat.

So, what’s happening? What causes your weight to drop one day and shoot up the next?

When you get on the scales you don’t just weigh your organs, muscles, bones and fat, you weigh everything in your body at that time, including:

• the water in your system

• the liquids you’ve recently taken in

• the undigested food you’ve eaten

It’s these things that can cause the big fluctuations.

Water in your system

A glass of water weighs around 250g.

When you drink a glass there is an immediate impact on the scales. Add some salty food into the mix and chances are you’ll see some even higher numbers. Sodium is like a magnet for water: it attracts and holds onto it.

There are other factors that encourage your body to retain extra water. Medications like high blood pressure and anti-inflammatory drugs are one. Hormones can also play a part. The ebbs and flows of female hormones throughout the month are often mirrored by the ebbs and flows of water retention. Paradoxically, drinkinginsufficient water is another cause of water retention. When your body senses it is becoming dehydrated, it retains as much fluid as it can.

Carbohydrate reserves

Your body stores carbohydrate for later use as glycogen in the liver and muscle tissue. Glycogen holds water in a ratio of 3g of water to 1g of glycogen, which makes it bulky and heavy.

Your body constantly depletes and replenishes this store of glycogen and water. When you are in weight loss mode, your reserves are low most of the time. When you refuel, your body replenishes them along with the accompanying water.

Weigh yourself when your glycogen stores are low and you will see a much lighter result to when they are topped up. This is not fat, but a fluctuation brought on by your body’s natural processes.

Food weight

If you step on to the scales while holding a sandwich, you will weigh more than when you are empty handed. If you eat the sandwich, you will carry its weight until it is digested.

However, food weight and energy density are not equivalent.

You are likely to gain weight if you eat 1kg of butter because it yields around 7,000 calories, which is more extra energy than you can expend in 1 day.

If you eat 1kg of lettuce, however, you will only hold onto the extra weight for the time that it takes for it to work its way through your system and come out the other side. The calorie yield is so low, it is easily burned up.

Post workout

Exercise combines water loss from perspiration and respiration with glycogen loss.

Straight after a workout your weight is likely to be down, but these good numbers only last as long as your next drink, your next meal, or both.

Dealing with upsetting fluctuations

The day after you’ve had a night off your healthy eating plan is the worst time to weigh yourself. Depending on the amount of sodium in your meal, you could be retaining water, along with the extra weight from undigested and uneliminated food.

If you are likely to be discouraged, stay away from the scales for a couple of days after a night off.

For those other times when there seems to be no reason for the fluctuation, think about what’s been happening in the previous few days:

• Are you constipated?

• Have you eaten something salty?

• Were you dehydrated the last time you stepped on the scales?

Check your diary, because real weight gain and weight loss is all about calories in versus calories out.

If you have tracked your energy equation and you have not eaten an extra few thousand calories that week, the only reason for your weight gain will be food or water weight.

More: Why can't I lose weight?Tips for weighing in

• Use the same scales at the same time each week while wearing the same clothes, or none at all.

• Take your waist measurements each week. If the scales go up but your waist measurements stay the same, you know it is fluid rather than fat your cells are holding.

• Check your energy balance using your diary. It’s a fantastic predictor of weight gain.

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I did notice that after my 6.2 lb 'weight gain' last week, that my belt continued to be tightened at it regular normal spot.  So, really, what was I so worried about? 

so...in conclusion...

with apologies to Johnnie 'If it doesn't fit, you must acquit' Cochran...

...IF THE BELT STILL FITS, DON'T GET INTO SNITS 

SMALL RECOVERY

Yesterday my 'weigh-in' was extremely annoying.  After being under the impression that my weight had dropped to 214 - my scale sucker punched me back and informed me that I was 222 lbs.  This seemed utterly impossible - how does one gain 8 lbs in one week?  It's not like I had been on an all-you-can-eat 8-days 7-nights cruise ship for the past week!  Nevertheless, one must accept reality.

This morning, I did weigh myself again and the scale taunted me with an improved reading.  This morning, the scale indicates 219.5 lbs.  (After yesterdays shock - I'll take it) As if I have a choice...

All the clothing that I had been fitting into and/or nearly fitting into has not changed.  What I know now is that I did not gain 8.2 lbs in one week...but apparently my weight loss the week before was a bit overestimated.  So really, things are still going according to plan.  In fact, I will continue to INCREASE my calories a little bit as I simply require the additional fuel to operate efficiently.  Although my doctor had given me the blessing to continue on 1000 calories per day somewhat indefinitely - that decision was predicated on the fact that I was feeling good.  As I reported recently, lately I have NOT felt that I was giving my body enough fuel.  So I am going to carefully increase my calories consumed each day.

SATURDAY MENU

breakfast cup oatmeal, w/prune, two poached eggs, two slices turkey 'bacon'            355 calories

lunch       spinach salad w/hearts of palm, cherry tomato, mushrooms

                CABBAGE SOUP                                                                                        167 calories

dinner     TRADER JOE'S SALMON BURGER, bowl MISO SOUP, 8 pickles

                spinach salad w/hearts of palm, cherry tomato, 4 small apples                    490 calories

TOTAL CALORIES 1012 CALORIES

calories burned

10PM elliptical machine 446 calories

SATURDAY NET CALORIES   568 CALORIES

THERE'S ALWAYS ANOTHER MEAL IN SIX HOURS

On December 24, 2014, these words, "There's always another meal in six hours" changed my life.  I asked permission from my doctor today if I could use him name in my blog and he said that was perfectly fine.

I met Dr. John Tenhundfeld (Lincoln Park Family Physicians, 1317 West Diversey Parkway, Chicago) on two separate occasions prior to my December 24, 2014 'wellness' exam.   I immediately liked everything about him. This man is friendly, approachable and knowledgeable. He has a great personality and I find that I can speak with him with complete honesty. He is simply the best of the best.  Eight weeks ago, when I was a 309 lb blob sitting in the examination room we were discussing weight loss. He casually said that the thing with eating is..."there's always another meal in six hours."  He added that we just need to eat enough to survive until the next meal.  These ideas changed my life.  

It is these ideas that have propelled me into a fat-burning, muscle-building machine over these past few weeks.  I made sure to tell Dr. Tenhunfeld that it was these words there were so instrumental to my new way of thinking.  Expressing gratitude to someone who has been so helpful is a great thing to do.

My doctor was somewhat stunned today.  He was impressed with my success and my attitude. Honestly, the whole experience was very emotional for me. 

We discussed all the issues that I wanted to clarify.

He did say that a 1000 calorie per day cap on my eating was very aggressive. He added that as long as I am eating a balanced diet I could continue to do this. He added that I could easily bump that up to 1200 or 1300 when I am ready to do so.

My blood pressure which was elevated two months ago is now completely healthy.  

Blood pressure is 123/75.   (two months ago 158/82)

Resting pulse today was 67   (two months ago 75)

One recommendation made was to increase the fiber that I am eating.  His suggestions included adding to my diet: prunes, raisins, whole grains, and steel cut oatmeal with wheat germ.  I will follow this advice.

We discussed the Zero Calorie Sparkling Water that I drink.  While not as healthy as water,  Dr. Tenhundfeld said that as long as I drink some water during the day, I should be OK.  I do drink water exclusively with my lunches and dinners.  The 6 cup per day minimum that we all read about virtually everywhere is a false fact without scientific merit.   

Another blood test was taken, and the doctor expects that my glucose levels should have receded to a normal level.

Dr. Tenhunfeld said that I "made his day."  It really meant something to him, that I took to heart his advice 8 weeks ago.   He said that in his career he had never seen anyone lose so much weight so quickly.  Although, he said that the speed of my weight loss was way outside what could reasonably be expected, my attitude and the fact that I am not starving myself do not indicate any trouble.

I think he got a kick out of the fact that I started my weight loss program on December 24th.  Not too many people start their new diets or lifestyle changes on Christmas Eve.   Since I am Jewish, for me, December 24th was simply a Tuesday.  Even so, not too many people start their new diets or lifestyle changes so close before New Year's Day.  Apparently I am not like everyone else.   I never have been.  Likely I never will be.

And lastly, right as he left the exam room, he said something that I will never forget.  Before he entered the exam room, naturally he looked at my chart.  He wondered who had weighed me as the weight looked ridiculously wrong.  The scale that I was weighed on cost him around $2000.  On December 24, 2014 his scale indicated that I weighed 313 lbs (with clothes on).  That very same scale, today registered 252.8 lbs. From his perspective, it was simply not possible that a patient could weigh 60 lbs less in 8 weeks.  Even my home scale showed a little less weight loss.  I will continue to report my weight from my own scale just to be consistent.

No wonder the nurse taking my blood pressure could not understand when I said the purpose of my visit was "obesity"    I must admit, although my BMI still has me classified as obese - I do not look obese sitting here in the chair getting my blood pressure reading.

My wife, Jennifer did a good job of documenting my doctor visit today.  Here I am  being weighed.

252.8 lbs  (I weighed myself at home this morning and my scale indicated 255 lbs and I and could barely believe it)  I will contine to use my home scale to calculate my progress just for consistency.   Tomorrow, Saturday is the 'official' day to record my weight loss progress.

And the last thing that I can think of that was memorable today was that the nurse who took my blood pressure, temperature and weight measurements asked my why I was seeing the doctor today.   I said "obesity."   She looked at me funny.   Although I was not trying to be funny - I admit, when I look at the photos that my wife took of me today - I do not see an obese person.

Never before has a visit to the doctor been so much fun!

I will repeat one more time.  Dr. Tenhundfeld, you changed my life.   Thank you.  

HAPPY NEW WEIGHT!

Eight days ago, I visited my doctor for a 'wellness' exam. I stepped on a scale in the office with my clothes on and weighed 313.8 lbs.    It is currently January 1, 2015 (eight days later).  I just weighed myself with my clothes on and the scale indicated 301.8 lbs.   My scale is not broken - I have lost 12 pounds as a result of my efforts in the past 8 days.  Of course I wanted to know what my true weight is, without clothing, and that result was 297 lbs.  Now I know that my real weight  on December 24, 2014 was 'only' 309 lbs. Today I am 297 lbs.  I am statistically, medically and in reality obese.  That is not important.  I FEEL LIKE A NEW MAN!  I AM A NEW MAN!  It will be many more months until I can remove myself from the obese classification.   In my mind, I am already a healthy, thin person.   I am starting 2015 in the midst of a life changing experience.  My journey is just beginning.  This morning, I am bursting with happiness.  Happy New Year!

2015 begins with me at 297 lbs, I have already lost 12 lbs!