Weekly Weigh In

[Move.It.Move.It]

I am weighing myself every Monday morning and I am going to log my results each weigh for accountability and support. Please feel free to join in.

Start weigh                   125.5 kg 14/12/2015

Now                              124.2 kg 11/01/2015

Loss this week             200g

Loss to date                 1.3kg

"Slow and steady wins the race"

[Baltoscott]

@Grigonic -- I've been struggling with plantar fasciitis for probably the past two years or so, but it really became acute about six months ago.  This thread had some good thoughts, but some are conflicting, so maybe too many thoughts ...  What seems to work great for some folks doesn't work at all for others. I have not gone to a podiatrist, but I did discuss it with my internist at my last physical.  For a lot of people it just seems to take a long time to get better.  

I've been doing most of the exercises at this link  (especially the sitting plantar fascia stretch) and that is what I think has helped me the most, but I've also lost about 30 lbs over the past six months, bought inserts for my shoes, and started wearing Birkenstocks in the house and on some of my walks.  It is not gone, but it is much better and I've been able to mix some running with my walks as well as some explosive type exercises (jump squats and burpies) without aggravating the problem.

[Dave001]

Starting weight:
1st Jan 2017 142kg

10th May 2017 118.8kg
16th May 2017 120kg :up_arrow: 😢
23rd May 2017 118.4kg
31st May 2017 117.4kg
5th June 2017 116.6kg
13th June 2017 115.9kg

20th June 2017 115.3kg

Total loss is now 26.7kg (almost 59lbs). I wasn't sure there'd be any loss this week. In this heat, I've been thinking more about hydration. I also had a few treats this week - including cream cake!

It just goes show that the occasional treat does you no harm!

[Grigonic]

Thanks @Baltoscott.
You know though it's weird.
Cause I understand when you are at your heaviest to get that.
I was 313 lbs at one time. And when I started my journey I was mostly walking. But I can tell for sure that I was playing basketball, running and playing soccer when I was about 290.
And I played soccer last summer and fall also january, february and march i did a lot of running and basketball.
Started to play soccer again a month ago when it got warmer. 
Just crazy that I got it to bug me now when I'm about 280.

Also what's strange to is that you have it and you're 100 lbs lighter than me.
I will definitely try some of those tricks.

[Grigonic]

Congrats @Dave001

Want to ask you something though.
What is your exercise? I think you mentioned something about walking and running.
Can you share for how long? What's the average a day?
I know you told me about the mediterranean diet. I read about it and know what includes.
It's kinda the opposite of what I am doing. I'm more on high protein diet and lower carbs and mediterranean is more carbs and fat than protein.
Anyway if I want  it to work for me, I keep my intake around 2000 and have to work out 5 days a week.
And work like 2 hours at least. ( basketball, incline walking, running, weights, soccer, elliptical, etc)

2 years ago my cholesterol was insane

2015
-Cholesterol, Total 207           100-199 mg/dL 
-Triglycerides 255                     0-149 mg/dL 
-HDL Cholesterol 40                 >39 F 01 mg/dL
-VLDL Cholesterol Cal 51           5-40 mg/dL
-LDL Cholesterol Calc 116          0-99 mg/dL 
-LDL/HDL Ratio  2.9                    0.0-3.6 
2016
-Cholesterol, Total 220           100-199 mg/dL 
-Triglycerides 184                     0-149 mg/dL 
-HDL Cholesterol 41                 >39 F 01 mg/dL
-VLDL Cholesterol Cal 37           5-40 mg/dL
-LDL Cholesterol Calc 142         0-99 mg/dL 
-LDL/HDL Ratio  3.5                    0.0-3.6 

2017/May
-Cholesterol, Total 192           100-199 mg/dL 
-Triglycerides 71                    0-149 mg/dL 
-HDL Cholesterol 53                >39 F 01 mg/dL
-VLDL Cholesterol Cal 14           5-40 mg/dL
-LDL Cholesterol Calc 125         0-99 mg/dL 
-LDL/HDL Ratio  2.4                   0.0-3.6 

I know the numbers are confusing but if you take a look at it they improved so much.
The LDL(bad cholesterol) is still high, but it's the last one left to get on track.
The HDL(good cholesterol) is higher, TheTriglycerides is so much lower like almost 4 times lower than 3 years ago.

Triglycerides is an ester formed from glycerol and three fatty acid groups. Triglycerides are the main constituents of natural fats and oils, and high concentrations in the blood indicate an elevated risk of stroke.

I used to be very active in school and college. 
Fell of the wagon for 2 years let's say(2014, 2015), cause was a new country, no friends, a lot of stress, etc.
Anyway overall I feel good, but I really want to loose more weight.  My final goal is 220 lbs (100kg)
And I started very well this year. I had 3 months of insane workouts. Lost 25 lbs in 3 months and got to 270 lbs, my lowest  since 2014. And I used to be 250 in the summer and 270 in the winter (college days).
But now is summer.
I wanna enjoy life and don't have time to go to the gym as much. Also every weekend I'm trying to go see people, places and do things. I know food is the major impact and portion size and quantity and quality.

Btw I'm not stressed about the weight, just wanna make it clear. When I get on the scale I don;t freak out or anything. I know it's not good to have it on me and I wanna get it down for better health, longer live and better looks 🙂

I started to count calories again. 
Trying to fast for a whole day a week (on wednesdays) and on Fridays will try to only have veggies.
Also since my foot has been bugging me I will only do weights for a while.
Last year I maintained 280 for about 5 months and in October i start gaining cause I stopped watching it.
This year I don't wanna maintain 280 again so hopefully this changes will give me the push needed.

Thank you all for listening to me and reading my long **ahem** messages.
Good luck to all of us.

[Dave001]

Hi @Grigonic, I think the second greatest discovery I've made this year is that it doesn't matter at all what exercise you do. 

It's doing it consistently that counts. Just looked at my figures. 170 days with Fitbit. 159 days of hitting at least 10k steps. 

I've made that figure my daily aim. In my "normal" life, I hit about 5k steps/day, so hitting 10k is doubling up on my exercise. I'm usually over, almost every week is >100k steps. 

I've recently upped my game and started running again after too many years of not doing so. I try to run x3 week. One short run, one medium and one long. As my fitness is improving, my running is too. My short run is usually a 5k (3.1 miles) which takes 27mins or so. My medium is an hour (about 6 - 6.5 miles) and my long run about 10 miles (1hr45 or there abouts).

But for me, the key is hitting at least 10k steps/day with consistency. It doesn't seem to matter whether it's walking, running or simply pottering about. It doesn't need to be in one hit. Just hitting the 10,000 mark every day seems to be working. 

I should add that there's no sensible evidence base for the 10,000 figure, it's just a nice round number that requires daily effort, but without being a ball-breaking effort!

Good luck!

[Grigonic]

@Dave001   

27 min for a 5k is a very good number.
It's actually crazy that you can do a 10 mile. I think my joints would've been destroyed if I did that.
Still need to drop some weight to put that much pressure.
Congrats on that.
I don't really like running. 
I like hiking and running after a soccer or basket ball. 
I've been doing pretty good with my steps too. Will try to increase it, but I want for the heels pain to go away so I can start my basketball and soccer games again. The faster I heal them the better.

[AuroraKat]

Start:            253 lbs

Last Week:  138.2 lbs

This Week:  137.6 lbs

Change:       - 0.6 lbs

Total Loss:  - 115.4 lbs

Goal :           125 lbs

Mini Goal: 135 lbs - because this was my steady weight since more active college days

Another smaller loss. I noticed that my body loses weight in chunks. I can be the same exact weight for a week straight and then drop a few pounds overnight. It does correlate accurately with my cycle (ovulation, etc.). It's pretty annoying. I wish the loss was more linear. It averages out over time, of course, but still. Annoying. Still happy I am weighing myself daily. If I didn't start doing that, I would be clueless as to why the scale behaves the way it does once a week. 

Last weekend I had another 5k. I came in at 35:10. Very happy about that! I am very close to my goal of sub-35 minute 5k. If I'm lucky, I'll actually hit it this year instead of the next. 

No races scheduled until July, so I decided to do some bodyweight exercise challenges. I am doing push-ups, squats, sit-ups, planks and incline rows daily. The goal of the challenge is to be able to do 100 to 150 reps at a time (depending on exercise). The planks I threw in as an add-on for some extra core work. For push-ups, since I can't actually do a full push-up, I am doing the kneeling kind. I figured if I can do 100 knee push-ups maybe I'll be able to squeeze out a full one at the end of the challenge. Maybe. I'm doing this in addition to my running/lifting schedule. Interestingly, I did notice that my upper body lifts have improved since starting the challenge a week ago (I've been stalled for a few weeks otherwise). Regardless, it's something new and fun to do, even if it doesn't really help with much in the end!

[Dave001]

---

@Grigonic wrote:

@Dave001   

27 min for a 5k is a very good number.
It's actually crazy that you can do a 10 mile. I think my joints would've been destroyed if I did that.

---

Thanks @Grigonic, My target for 5k this year is <25mins. 

For my distance run, I've entered a half-marathon in November. My first one for almost 10 years!

When I started training my only aim was to complete it. Then it became 2:30, then 2:15. I'm now considering aiming for 2 hours! I know the course and it's practically flat, so if the weather is favourable it's a possibility.

As for the potential for joint damage, I've acknowledged that as a big chap running there is a risk of injury. But there was a greater risk to my health by remaining morbidly obese. I'd rather risk a sore ankle/hip/knee than Type II DM, heart disease, cancer, stroke, renal failure, etc., etc., etc.

Good luck with your activity!

[Baltoscott]

@Grigonic - I'm sure excess weight correlates with getting Plantar Fasciitis but in my case it may have been more of a repetitive stress type thing.  In 2015 as part of some competitions I ramped up my steps from about 20-25k/day (with maybe 25% really no impact "bike" steps -- tracker in pocket) to about 40k/day some months (mostly all on foot). Toward the end of that 9 month stretch I noticed what I thought was a bruise on my heel that just would not go away.  I switched back to my more typical walking/hiking/biking behavior but the "bruise" never seemed to go away.  About six months ago I started getting the more extreme morning pain that made getting on my foot out of bed almost unbearable.  It wasn't until then that I read up on PF and realized that's what I had.  I sure hope getting rid of it goes faster for you than it has for me.

[Dave001]

My plantar fasciitis came on when I was in a teaching job. 

As well as being overweight, I was on my feet all day.

The classical presentation really! Fat bloke who stands a lot who gets excruciating heel pain on standing in the morning. 

What worked for me:

Simple analgesia

Ice (frozen water bottle to roll foot over - bliss!)

Stretching exercises

Insoles for all footwear

Stop going barefoot at home

It resolved fairly quickly and now I just replace my special insoles when they get worn. They're available on Amazon and are inexpensive. 

[IMchika]

@tamado

Thanks so much for your advice! 

My husband and I successfully avoided soda - we're 59 days in to our 100 day challenge.  We did have some canned lemonades, and I know there's a lot of sugar in those, but I prefer to take changes one piece at a time vs trying to change everything all at once.  (Thought I see merits to both).

We did end up eating some doritos - but he had purchased 2 big bags before the trip and I'm happy to say that we didn't even finish one (this is a HUGE difference from previous roadtrips) - in general the munching was kept to a minimum while in the car, which is good - that can be so mindless.  I took some grapes, apples, and carrot sticks - and while I didn't eat any carrots, I did have grapes and an apple, so I'll consider that a small victory.

We ate mostly home cooked food since we were visiting family, but I know I over ate in general.  We were moderately active, but I know it wasn't enough to compensate for my intake. 

Back home now and refocused.  Since the soda quitting is going so well, I've decided to start working on my next vice, which is fries and ranch - so I'll see how I do getting those out of my diet.  I've upped my daily step goal from 9k to 10k, and when I go to the gym to get on the treadmill, I'm trying to do some leg press and bench press as well (I've tried to do full weight workouts in the past, and I've found that trying to get running in, which I enjoy, and lifting, is just too much and I can't sustain it at the beginning - so just like the food, I'll take this in pieces as well)

Hope you're well!

[ttttia]

Start Weight: 251.6 lbs (June 15, 2017)

Now: 246.5 lbs (June 22, 2017)

Loss this Week: 5.1 lbs

Loss to Date: 5.1 lbs

[tamado]

@IMchika, thank you for your wonderful update.  We make these changes a little at a time and learn along the way.  I certainly wasn't trying to prescribe anything to you but giving you some survival tips.  It sounds like a great trip and it's fun to come home feeling like you did well and not guilty, isn't it?  

[etvete]

Ultimate Starting Weight	265 lbs
Current Starting Weight	199 lbs
Last Week's Weight	192.3 lbs
Current Weight	191.4lbs
Weekly Change	-0.9 lbs
Mini Goal	180 lbs

Logging a day early this week because I am leaving tonight to go on vacation! I wish I understood why I my body stalled a few weeks ago and now is back to losing weight with me eating about 600 calories a day more but I will never understand the complete science of it, as long as it works. Now off to the lake!

[Grigonic]

Starting weight  310 lbs

01.01.2016 - 310 lbs

05.31.2016 - 280 lbs

11.01.2016 -280 lbs

01.01.2017 - 295 lbs

02.01.2017 - 286 lbs

03.01.2017 - 283 lbs
03.22.2017 - 273 lbs

03.30.2017 - 270.5 lbs
04.21.2017 - 275 lbs
05.22.2017 - 280 lbs

06.19.2017 - 283 lbs

CW 06.23.2017 - 280 lbs

I guess most of it was water weight or something. But since Monday I've been counting calories again. 
Have been staying around 2000. Wednesday had a intake of 1300.
Overall is been good. This weekend going to wife's grandparents. Will try to make sure they don't force me into eating their awesome food 🙂

[IMchika]

@tamado - it feels good when I make the right decision and stick with it (unfortunately, it's kind of often the case that I make the right decision and then change my mind later.  I get pretty frustrated at myself for those).

I took your recommendations for (what I think was) the intent, as advice - and I appreciated it.  Weight loss is *hard*, my friends and I lament all the time that you can't just quit food.  So I am happy to read all advice as I try to figure out what's going to work best for me.  I know there's an actual quantifiable science to it, I am fairly confident it is: calories in - calories out = weight gain/loss.  But I do also believe that there are many squidgy methods for achieving that, and that's what the constant diet debate seems to be about. 

So - advice away!  If nothing else, the conversation, and the support, will help keep good thoughts in the forefront of my brain and will help keep me making good decisions.

[SoulPhyre]

Okay, I weigh in every Saturday.

4/22/17:  179.9 lbs

6/17/17: 165.9

6/24/17  165.9

No change.  It seems I've hit my first plateau.  I hope this doesn't last too long.

[almost_where]

CW - 243 -3     8 WEEK AVERAGE -0.125 LBS (-1)  USW - 363 3/9/16

PW - 247 +5

PW - 242 -9

PW - 251 +8

PW - 243 -1

PW - 244 -0

PW - 244 -1

PW - 245 -0

[Baltoscott]

Jan. 6, 2017:  202.3 lbs

• Sun, 5.7:    175.6 lbs
• Sun, 5.14:  174.4 lbs
• Sun, 5.21:  173.2 lbs
• Mon, 5.29:  172.1 lbs
• Sun, 6.4:     172 lbs
• Sun, 6.11:   170.4 lbs
• Sun, 6.18:   168.8 lbs --- Woot Woot, I'm in the 160s!
• Sun, 6.25:   168.0 lbs --- Whoa, the year is 1/2 gone ... last weigh-in for June.

-0.8 lbs since last week

-34.3 lbs since start.

Goal Weight: 165 lbs

[Baltoscott]

---

@Dave001 wrote:

My plantar fasciitis came on when I was in a teaching job. 

 ...

It resolved fairly quickly and now I just replace my special insoles when they get worn. They're available on Amazon and are inexpensive. 

---

@Dave001 - what brand insoles do you use?  I've picked up variations of Superfeet from an outdoor store popular in the US.  I think they help, and they seem to last with a plastic bottom under the foamy part, but I wouldn't say they are inexpensive ...