My monthly fatloss progress report....

Today's Post:  Monday, 7-22-2013

This is one of my most promising reports for three reasons.

That’s true since last month which ALSO had good results!

1.  In addition to the 1 and a half pounds on the scale I lost last month, I lost another FOUR pounds since then!  So in the two months I’ve done the partial intermittent fasting, I’ve lost five and a half pounds.  (I’d rather not weigh less.  But since I’ve lost no muscle, it’s clear the weight lost was fat.  Adding muscle is a separate issue.)

2.  I also lost another half inch from my waist or a bit more! So in the two months I’ve done the partial intermittent fasting, I’ve lost a bit more than one inch off my waist!  THAT change shows FAT lost!  That’s great news!  (Progress on losing inches on my waist three months in a row is dramatically better than hardly any!)

(In case you missed it last month, I found the details on intermittent partial fasting just two nonconsecutive days a week and how effective it is for fat loss and health in:

The FastDiet: Lose Weight, Stay Healthy, and Live Longer with the Simple Secret of Intermittent Fasting by Michael Mosley and Mimi Spencer (Feb 26, 2013)

It removes fat without lowering metabolism or boosting hunger AND resulted in MORE fat lost and no fat regain compared with cutting back every day! 

And, it has very valuable health benefits right away even before you lose all your fat – just like doing regular and vigorous exercise.

My LDL had gone up to 111 and is now 77 again since I began the intermittent partial fasting!)

3.  The third reason is that the progress in the month before last month, I lost 4 pounds and some off my waist was from LOTS of coughing for 4 weeks getting rid of a bid chest cold.

Before, when that happened, the following month, I GAINED weight and inches.  To have lost some of each instead the following month suggests a VERY robust effect for the partial fasting two days a week!

Plus, I am STILL struggling with some issues on adding muscle due to a persistent left shoulder injury.  But I think I may have got it improving and am rehabbing it slowly enough it will get better as my previous injuries have. 

Once I have got it healed, I'll be able to make progress again on my jump rope sessions for burst style interval cardio and the half of my upper body strength training it has been limiting.

Meanwhile I HAVE seen some progress in the other half of my strength training for upper body and for legs.

I even was making progress, before the injury, for the half of my upper body strength training the injury put on hold.

So as usual, it may take longer than I'd like.  BUT I AM losing fat each month and expect to continue to.

AND, I am doing exercises that WILL gradually add muscle as I recover from my injury and keep working to improve.

That means I now have a real shot at losing my belly fat from just those two things alone.

Plan to report more progress next time! 

The only bad news though is it is now very clear that since I weighed 6 pounds more than now without being fat as a young man, to still have 20 pounds or so of belly fat or fat right next to it now shows that I LOST 26 pounds of muscle since then!  Yikes!

The good news is that for sure I can lose the 20 pounds of excess fat.  I’ll just continue what lost me 30 pounds as I have been doing and keep up the intermittent partial fasting two days a week.

And I still think I can gain the muscle back. Though they seem forever when you have them, injuries do heal.  And the superslow exercises have been working for all my exercises except the ones using my injured left shoulder.  In those other exercises I am getting stronger and I look like my muscles are getting a bit bigger too.

My monthly fatloss progress report....

Today's Post:  Monday, 6-17-2013

This is one of my most promising reports for three reasons.

1.  Not only did I lose 1 and a half more pounds on the scale since the previous month, I also lost another half inch from my waist!

I’m now two and a half pounds below my goal weight on the scale.  And now with that second  half inch loss on my waist, I’m down to 3 and a half inches to go to reach my first goal for fat loss on my waist!

Progress on losing inches on my waist two months in a row is dramatically better than hardly any!

2.  Since last time, I’d read the book, FastDiet, which is about intermittent partial fasting just two nonconsecutive days a week. 

(It's: The FastDiet: Lose Weight, Stay Healthy, and Live Longer with the Simple Secret of Intermittent Fasting by Michael Mosley and Mimi Spencer (Feb 26, 2013).)

AND this past month, I did it each of the last 4 weeks! 

I’d read similar things that share the great news that eating well most of the time particularly while getting plenty of health OK protein but cutting calories more than that every once in a while: 

removed fat without lowering metabolism or boosting hunger AND resulted in MORE fat lost and no fat regain! 

(Your body reads that as there IS enough to eat most of the time so no need to panic or throw the famine response to stop fat loss.  It’s just normal variation with a bit less some days.)

In case you missed it, just cutting calories sometimes causes MORE fat loss AND that fat stays lost!  People who cut every day have a LOT harder time doing it!  AND their body DOES reverse their efforts by slamming on the famine response!  This is proven fact.

So, I’d been eating a vegetable only lunch one day a week already.  But this book suggests not a total fast but a well below 1,000 calories partial fast two days a week.

It creates faster fat loss than less of a cut back.  And it loses only fat – NO muscle lost and with NO metabolism slow down.  Even better, it has dramatic other health benefits from lower blood pressure to better blood sugar and heart health indicator readings.

AND, though you get hungry a few times a day during those days, it’s relatively moderate and passes.  You only have to do it those two days.  And, you do get used to it.  Both the authors of the book and most of the people they studied found it doable.  AND, because of the spectacular results, every one of the people who could do it all WANTS to and plans to continue it indefinitely!

They suggest a very light breakfast, skip lunch, and a very light dinner. And, they provide premeasured menus to fit the calories they suggest for those two meals on those two days each week.

For me, my most important meal and for protein is breakfast right after I exercise each day.  It helps be sure my muscles have enough protein to recover and build.  And it fits the model that people who keep off the weight they lose always eat breakfast.  Plus I’d already found that I can have a vegetable only lunch and do fine.  So, in my case, on those two days, I now also eat a vegetable only dinner, have no wine those two days, and have cup of tea instead.  And, I get most of my calories from my completely the same as before breakfasts on those two days.

To avoid weekends and cutting back on Weds or Thurs when I do my hardest strength training workouts, I decided to do the partial fasts Tuesday and Fridays. 

Since I have an extra chore on Tuesday nights and a BIG extra chore on Friday nights, saving that half hour for dinner on those two nights really gives me more leverage on getting everything done without stress!

3.  The third reason is that the progress the previous month was from LOTS of coughing for 4 weeks getting rid of a bid chest cold.

Before when that happened, the following month I GAINED weight and inches.  To have lost some of each instead the following month suggests a VERY robust effect for the partial fasting two days a week!

Future thoughts:

I am still struggling with some issues on adding muscle due to a persistent left shoulder injury.  But I think I finally have got it improving and am rehabbing it slowly enough it will get better as my previous injuries have. 

And, once I have got it healed, I’ll be able to make progress again on my jump rope sessions for burst style interval cardio and the half of my upper body strength training it has been limiting.

Meanwhile I HAVE seen some progress in the other half of my strength training for upper body and for legs.

I even was making progress, before the injury, for the half of my upper body strength training the injury put on hold.

So as usual, it may take longer than I’d like.  BUT I AM losing fat each month and expect to continue to.

AND, I am doing exercises that WILL gradually add muscle as I recover from my injury and keep working to improve.

That means I now have a real shot at losing my belly fat from just those two things alone.

Plan to report more progress next time!

My monthly fatloss progress report....

Today's Post:  Monday, 5-20-2013

(This post is below our brief announcement:

If you'd like to support our efforts to help real people lose fat and stop the obesity crisis and the cost of the related diseases, check out this link:

If you'd make an effort to lose fat if you knew you would lose it and keep it off, check out this link:

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http://www.indiegogo.com/projects/building-the-worlds-most-effective-fat-loss-support-site-using-proven-methods/x/2390951     

It will only be up until Friday, 5-31-2013.)

My monthly fatloss progress report....

This is one of my most promising reports for two reasons.

1.  Not only did I lose 4 pounds on the scale since the previous month, I also lost a half inch from my waist. 

I’m now a pound below my goal weight on the scale; but even with that new half inch loss on my waist, I still have 4 inches to go to reach my first goal for fat loss on my waist!

But SOME progress is better than hardly any!

I’ve been doing more effective strength training exercise for my chest and upper back recently.  And, I gained another half inch on my chest measurement.

My several strategies I keep using and the new ones I added DID help.

But the one I think did the most for my waist was that I caught a chest cold and have had to cough up the extra mucus even though I’ve gotten over the chest cold etc.

Since I had to cut back on my strength training and total exercise for about the last third of the month, the large amount of extra calories burned by the coughing and having a bit lower appetite more than overcame that.

And, since I’ve focused a bit more on chest exercises and cut back less on my superslow pushups, that apparently helped too.

2.  But the really big news is the decent chance that I’ll lose 7 more pounds of fat by two months from now and a good bit of my remaining excess fat and belly fat by six to eight  months from now!

One of my techniques that has already helped has been my one partial fast each Tuesday where I skip the other foods I have for lunch and just eat vegetables.

Yes at times I’ve felt hungry on Tuesday afternoons.  But at other times I haven’t at all!  So by simply doing it and keeping normally busy, I’ve found it doable and repeatable.

Not only that, but I’ve been getting a bit more done on Tuesdays by the few minutes of time I’ve saved by not eating the other parts I of my lunch I have the other weekdays!

Now I’ve just found out that if I simply extend this to doing the same thing at dinner and eating only a bit of vegetables and skipping the rest AND the wine I’ve been drinking on Tuesdays AND also doing the same on Fridays, I can lose something like 3 or 4 pounds of fat a month of my remaining excess fat.

(You can have up to 500 or 600 calories of food without spoiling the effect.  The main author likes a 300 calorie breakfast and a 300 calorie dinner.  I’ll go with keeping my 700 calorie breakfast and eat 30 or 40 calories of vegetables at lunchtime and dinner time.  I think my exercise will give me the good results with that slightly higher calorie amount.)

It will be a challenge at first.  But I just found out others have been pleasantly surprised to find they have been able to do this two days a week more easily than they expected.  And they all find it doable enough they plan to continue doing it all the time because of the dramatically good results it delivers.

Best of all, most of that fat I’ll lose will be my excess belly fat!

True, the process may gradually remove less fat a month as the months go by.

So after 7 months I may lose more like 14 pounds of fat than the 24 needed.

And, I’ll actually be well below my goal weight and still lack the 25 more pounds of muscle I’d like.

But while I’m working on adding that muscle, I can get rid of the fat FIRST and right away!

Methods to lose fat and keep it off to work have to do so without slowing metabolism; avoid any loss of muscle or bone; avoid any big jump in hunger; and be something you do NOT have to do every single day!

I already know and use 5 truly effective ways to do that to some extent. That’s how I’ve gotten back to my goal weight and have no worries this time about gaining it back.

But they each lack the immediate effectiveness that will help people lose fat and pounds right away that new people need to be encouraged enough to continue everything else.

Just last Friday night at my local bookstore I looked over and bought a book on partial fasting for two days a week.

It's: The FastDiet: Lose Weight, Stay Healthy, and Live Longer with the Simple Secret of Intermittent Fasting by Michael Mosley and Mimi Spencer (Feb 26, 2013).

This method does ALL of what I have lacked up until now.

It’s a doable way to force fast fat loss that does NOT have ANY of the boomerang problems of every day cut backs that cause failure!

Best of all, it gives me the missing piece I myself have needed to lose my last 24 pounds of excess fat and lose inches from my waist!

It will be a challenge.  But it’s only extending a practice a bit that I’ve already found I’m able to do.  And, the book shows that other people have done it successfully!

The other documented benefits are unbelievably positive too!

It will lower my slightly high blood pressure perhaps by as much as 10% within two months.

My relaxed blood pressure has been 149 over 83 lately.

This two day a week intermittent fasting may drop that to less than 134 over 75 within two months.

Other people have gotten dramatic improvements in their measures of heart health and even close to full reversal of type 2 diabetes!  That includes the author of this book!

It looks likely to cut cancer risks.

And, like regular and vigorous exercise, this kind of partial fasting releases BDNF which grows or regrows new nerves and brain cells.

This fights possible mental decline AND people report having depression disappear and their moods improve which may be because of this BDNF release!

In fact, this may be a way in TWO days a week of just partial fasting to get the life extension of eating less all 7 days a week!!

If you want fat loss or better health too, this might be something you should check out!

Read the book and see what you think.