My monthly fatloss progress report....

Today's Post:  Monday, 12-17-2012

1.  This month’s report is a bit poor.

I gained two pounds on the scale and gained back the half an inch on my waist.

I am still over 2 pounds less than I was 7 months ago.  So, using the recumbent bike over the last month likely helped me gain less back.

In fact, given what happened in the last 4 weeks, the damage likely was far less than it would have been otherwise.

Before, on Thanksgiving, I did eat well though carefully and didn’t gain much. But for years, it was just that one day.

 This year though, we hosted Thanksgiving and wound up with leftovers too good to not have some of.  And, my wife baked pies and cakes all month too.

So, although the waist gain was irritating, the 2 pound scale gain was quite small compared to what I ate!  I did minimize it a bit.  But all of the food I did eat was extra – on top of my normal eating.  And, some of it had extra sugar or butter or even some refined grain flour.  (The pie crust and cake had only real and grass fed butter and no hydrogenated oils.  So that helped minimize the health damage.)

Clearly I have to do more to compensate each of the several months.

But I think that’s doable. 

(The holidays end in 8 or 9 days.  So I’ll be fighting less of a headwind of temptations from foods not that bad for health and that I really, really like.)

2.  My main effort during the next month will be to boost my minutes ridden each day at work on the recumbent bike. 

Over the last several weeks, I’ve been too lax at taking Every opportunity to use it and begin pedaling.

Today, I made a special effort to take 90% or more of the opportunities to do so.  So far today, it’s working.  I just need to sustain it.

I think I can soon sustain over 10 hours a week total each week and build up to over 15 hours a week by just being consistent every day in doing this.

That’s 2,000 to 3,000 calories a week.  I have been averaging a bit over 1600 calories a week.

So that added 800 to 900 calories a week has a shot at helping me lose a pound a month if I  succeed in doing it and keep doing it.

My goal is still to push past 3,000 calories a week. (2,000 + on the recumbent bike and 1,000 + in my at home exercises totaling 3,000 +) because the people who lost over 30 pounds and still are keeping it off average just a bit less than that, about 2950.  I need to average that much or more.

I’ve made it a week or two but need to average that or more week in and week out and do it almost every week.

3.  The other way I’m working to lose my belly fat is to build muscle.  And there I may have made some further progress. 

Although I’ve not yet added enough muscle to reduce my waist, my plan to build back to the using the slightly heavier dumbbells is working. 

I was able to do that last week with no extra pain all day after building back to it for 4 or 5 weeks after hurting my shoulders a bit.

I need to do more for my chest back and legs with heavier weight at the gym at least one day a week to really make progress.  Adding just a few pounds to these larger muscles will really help when I can get to it.  The extra growth hormone released will also help.

But what I can now do is back to working decently.

And, I’ve begun to plan the program I’ll have when I can take that time without harming my income.

I’m enthusiastic about how well I think it will work.

4.  I’ve found that when I get good results in my full monthly weigh in and measure session, it motivates me to keep doing what I have been. 

And, when I gain weight it motivates me to be more careful with how much I eat in the part of what I eat that varies.  It also motivates me to be sure to keep up the recumbent bike and at home exercises.

I finally decided to do just the easiest weigh in each Saturday morning in between my monthly full measurement sessions.

I already started that 3 weeks ago and think it may have helped me lose a pound from the middle of the month I might not have otherwise. 

Because it may give me a pound a month extra leverage to do, I plan to keep doing it.

Hopefully, it will help.

5.  I got access to some extra funds to try some of the promising fat loss supplements.

a) After trying Irvingia and Fucoxanthin for a month, I think they are likely not that effective beyond a placebo effect in some people.

The promise was that I’d lose from 4 to 8 pounds in that month.  Instead, I gained about the 2 pounds I should have gained. 

Had these two supplements worked as well as their PR, I’d have lost 2 to 6 pounds instead. 

Eating the actual wakame seaweed the Fucoxanthin comes from might work due to co-factors in the whole food and wakame being a nonstarchy and filling vegetable.  (I’ve actually found a restaurant that serves a good tasting wakame salad & eaten it several times.)

b) However, I got some news suggesting that green coffee bean extract may work.  So I’ll try that starting next week.  Even modest intake of sugars naturally in some foods causes insulin release; and insulin causes added fat deposits and less released fat.  The article I saw said that green coffee bean extract reduced that effect.

This means it may well help treat, prevent, or reverse insulin resistance too given a health OK diet.  For people with type 2 diabetes or near it that could be a good extra method to use.

If that less insulin released effect is real and the metabolism boost reported is real, I think taking green coffee bean extract may well help lose fat and prevent fat gain back.

So, I plan to try it starting a week from now.

(To be sure it doesn’t raise my blood pressure, I’ll take that each evening this week; and then do the same next week.)

c) Win or lose on the green coffee bean extract, next I plan to try a waist band found to cause fat loss specifically in the waist. Visible reductions of several inches were on their website.

Since I’ve lost from about 191 to 167 pounds overall on the scale but only a half inch or so on my waist, that sounds promising. 

It also sounded not possible without a believable triggering cause.

So I checked out their ingredients list. 

Much to my surprise, it actually might work and be safe to use!

(I want to try the green coffee bean extract first since it looks likely to work and be safe to use.

Clearly losing some of the 16 pounds overfat I am will help lose inches on my waist; and even the 6 pounds of that I am over my goal weight would help and possibly lose a full inch from my waist.)

What the waist band people have in their band product is a milder but ephedra like compound and two caffeine like compounds.  That combination does boost metabolism and has helped people lose fat.

But taking it by mouth overdrives your system and has caused some people harm. 

But this looks interesting.  Instead of flooding your whole body to remove fat from your waist (or for other people their thighs or hips or arms that are not a problem for me) this product only gets those ingredients where you have the extra fat you want to lose.

It may be an effective, less expensive, but safer way than liposuction to do this.

You overall get way less of these ingredients in your whole body; but the fat you want to leave gets the full dose.

(To be sure it doesn’t raise my blood pressure, I’ll take my blood pressure several evenings each week while I’m taking it..)

If my blood pressure stays the same or drops a bit and my waist measurement is two or more inches less, that would be interesting indeed.

And, it looks possible.

Just like the green coffee bean extract, whether it spikes my blood pressure or removes fat is an experimental question.

So over the next one to four months, I plan to try these two methods too.

My monthly fatloss progress report....

Today's Post:  Monday, 11-19-2012

It’s a bit strange to do my fatloss report the Monday of the same week Thanksgiving is in!

But this year the early Thanksgiving did that and also last week it compressed my yearly Thanksgiving prep and strategy posts with the Great American Smoke Out post on Thursday.

1.  This month’s report is mixed but a bit better than last time.

I gained back a second pound on the scale but lost back the half an inch on my waist.

I am still over 4 pounds less than I was 7 months ago.  So, using the recumbent bike over the last month may have helped me gain less back.

But still, my hope for continued progress on the scale this month didn’t happen. (As I explain later, I do have reason to believe that pound was muscle at least.)

2.  My main effort during the past month was to boost my minutes ridden each day at work on the recumbent bike. 

I did well the week of my last fatloss report post and almost OK the next 2 weeks.  But last week, I lost a whole day due to a plumbing emergency and a half day due to important work which was too demanding to do and still keep the pedals going.

Needless to say this is a short week which won’t help.

But I clearly would gain back the other 4 pounds I lost and lose health benefits if I wasn’t making the consistent effort I have been.

I’m still averaging well over 2500 calories of exercise a week instead of the 1,000 a week only I was getting without the exercise at work.  And, one interesting note is that my estimate of calories burned at work may be low because I get warm doing the exercise bike.  This is true despite not pushing the pace past just keeping the pedals moving!

My goal is to push past 3,000 calories a week total because the people who lost over 30 pounds and still are keeping it off average just a bit less than that, about 2950.

And, my hope is to get to the 3500 to 4,000 calories a week range by boosting my at work exercise to 2500 to 3,000 a week.  That IS a challenge since my best week at work so far was 2,000.  But I’m at work 9 hours a day; and 3,000 calories a week requires me to keep the pedals moving for just 3 hours a day of that. So it’s potentially doable.

Last week, my estimated calories burned was 1600 on the bike and 1,100 from my regular exercises.  That’s 2700 calories for the week total which is less than the 2900 calories a week people get who do the best job of losing all their fat and keeping it off. 

2700 during that week was also less than the 3500 calories a week of exercise tested to have the best health results. 

But, much of the previous 3 weeks was better in my total calories burned and closer to the 2950 per week goal.

3.  The other way I’m working to lose my belly fat is to build muscle.  And there I may have made some further progress. 

That may be why I lost back the half inch I gained on my waist despite being heavier by a bit on the scale.

As I posted last month, I’ve known that reports have it that taking in whey protein right after exercise has been reported to help.  But even though I bought some whey with no stevia in it which I HATE the overpowering taste of, I hardly ever used it because before I used a blender which is a royal PAIN to wash.

Since then though I discovered the good news on whey was WAY understated! 

Research long ago established clearly that taking in protein with the same amino acid balance as your body has builds muscle far more effectively than just getting more protein generally.

Then  just before my post a month ago I found that whey comes very close to having the same amino acid balance as the human body!

With that extra motivation I invented a way to add whey to my first glass of milk I drink right after my exercise.  AND it worked and is continuing to work!  I just use a fork.  Some of the whey blends in OK but I actually use the fork to strain out the rest and simply eat the paste off the fork.  The taste isn’t bad and overall this adds 23 grams of Whey’s effective and amino acid balanced protein each day right when my muscles need it most for repair and gains!

BINGO!  And, taking the whey each morning is something I can do all year long!

My shoulders have NOT yet recovered; but building back from using slightly less weight and taking the whey added together have seemed to begin to do the job! 

My shoulders hurt far less; and that’s while I’m using closer to the weight I want to use than I was doing when they hurt more.

Note that the daily whey adds about 3,000 calories a month to my food intake, 100 a day.  So that would account for the pound gained on the scale.  BUT, it’s quite likely that I gained that pound as muscle.  And, it’s clear if I want my belly fat to shrink, it’s critically important I do that.

Conclusion:

Between cutting more calories with the exercise bike at work and adding that extra muscle in my at home strength training, I still hope to see no more weight gains on the scale AND see some lower waist measurements!  I’ll lose fat and add muscle.

If it works, as it looks like it already is, the added muscle will burn more calories and I may also begin to lose weight on the scale too.

We’ll see how next month does though it won’t be until February or March before the total results are in because of the holidays.

At least I know how to eat to minimize the fat gained and the health harm from enjoying the holidays! 

Hope your Thanksgiving is good and enjoyable between now and next month’s post!

My monthly fatloss progress report....

Today's Post:  Monday, 10-22-2012

1.  This month’s report is far less positive than last time.

I gained back a pound on the scale and about half an inch on my waist.

I am still over 5 pounds less than I was 6 months ago.  So, using the recumbent bike over the last month may have helped me gain less back.

But still, my hope for continued progress this month didn’t happen.

2.  My main effort will be to boost my minutes ridden each day at work on the recumbent bike. 

Last week my estimated calories burned was 1600 on the bike and 1,000 from my regular exercises.  That’s 2600 total which is less than the 2900 people get who do the best job of losing all their fat and keeping it off.  2600 during that week was also less than the 3500 calories a week of exercise tested to have the best health results.  And, much of the previous 3 weeks was similar in my total calories burned.  The problem was that I wasn’t beginning to use the exercise bike at work in the morning but only pedaling it from about mid-day on.

So, today I made an extra effort to begin in the morning and it’s working so far.

I’ve done 2,000 + on the bike in a week and so far today I’m on track to do that this week.

Once I can do that almost every day, that will help. I’ll be over 3,000 calories total for the week and over 2900.

Then I think I can gradually build up to 3,000 + a week on the bike from there.  That will put me above 4,000 a week total and well over the 2900 and 3500 marks.

(That extra calorie burn might well have prevented my gains since last time by itself.)

3.  The other way I’m working to lose my belly fat is to build muscle.  And there I may have made some progress.  I’ve actually added three things since last month in fact.

I did find a way to increase my strength and muscle building efforts, see my post on Thursday, 8-16 where I describe it. 

Initially, it was working.  Then I apparently overdid a bit and hurt my shoulders some.

Last month I posted this:

“The bad news is that it stopped working. I was using it successfully and am still stronger than I was.  But I developed some mild muscle tears in my shoulders that have so far kept me from continuing to improve.”

Since then I’ve been using lighter weights by two levels than I was.  After about 3 weeks I can finally tell it’s working and just this morning began the process of moving from two levels down to one.  So far that is successful.

Even better there are two reasons to believe the repair will work and I’ll resume making progress. 

These two methods are not only likely to work but to continue to help me add muscle successfully for two reasons. 

One is temporary and will only work for a few more weeks.  That though will help me with recovering from my minor injury now.  The nights have finally turned colder here which gives my natural testosterone level a boost each fall and has done so starting a few days ago! So muscle repair and gains will do extra well for the next few weeks!

The second method is a major breakthrough!  It will keep working every day I keep using it!

I’ve known that reports have it that taking in whey protein right after exercise has been reported to help.  But even though I bought some whey with no stevia in it which I HATE the overpowering taste of, I hardly ever used it because I used a blender which is a royal PAIN to wash.

Since then though I discovered the good news on whey was WAY understated!  Research long ago established clearly that taking in protein with the same amino acid balance as your body has builds muscle far more effectively than just getting more protein generally.

Just a few days ago I found that whey comes very close to have the same amino acid balance as the human body!

With that extra motivation I invented a way to add whey to my first glass of milk I drink right after my exercise.  AND it worked and is continuing to work!  I just use a fork.  Some of the whey blends in OK but I actually use the fork to strain out the rest and simply eat the paste off the fork.  The taste isn’t bad and overall this adds 23 grams of the effective amino acid balance protein each day right when my muscles need it most for repair and gains!

BINGO!  And, unlike the temporary fix from the weather, this one I can do all year long!

Next month, I expect to be able to report more progress in my muscle building and strength training efforts.

Conclusion:

Between cutting more calories with the exercise bike at work and adding that extra muscle in my at home strength training, I expect to see no more weight gains on the scale AND see some lower waist measurements!  I’ll lose fat and add muscle.

If it works, as it looks like it already is, the added muscle will burn more calories and I may also begin to lose weight on the scale too.

We’ll see how next month does!  

My monthly fatloss progress report....

Today's Post:  Monday, 9-17-2012

This month’s report is much better news in several parts.

Last month my news was that the local man, Bryan Wassom, who created an exercise desk using a recumbent bicycle lost 18 pounds in 9 months and lost enough inches from his waist he had to have his clothes redone to fit.  (I’ve since found out his heart health measures also improved that much.)

When I was so enthusiastic about the health and fatloss benefits when I contacted him, he offered to give me one to beta test here in my office day job.  (He had used it and found it workable in his home office but had not yet had someone in a regular office use one.)

At this point, I’ve used the recumbent bike exercise desk now for six weeks as of last Friday. 

1.  Here’s the good news first!

a) In that 6 weeks, I’ve lost 5 pounds and since my last monthly report, I’ve lost 4 & a half pounds!  At this point, I’m suddenly almost at my initial goal weight.

So, since I’m still getting up to speed on using it enough by remembering to start using it at appropriate times, it is clearly working to help me with my fat loss.

So far the scale results are far better than I expected! 

My estimate on the calories burned per hour of 200 I knew was at least slightly conservative.  (4.5 x 3500 = 15,750 calories for an average per week of 3937.5 and my estimated calorie burn was 5400 total for 1350 per week average.  To be sure, I could have eaten that much less.  But I certainly didn’t do so that I noticed!  The difference may be that I do gradually feel a good bit warmer as I run the pedals and that warmth lasts for some time after I stop, so my overall metabolism may be boosted by more than the calories burned during the actual exercise time.

And, other than it making it much harder than I’d like to move around my office and  do work not on my computer, I AM finding I can write posts or emails or reply to emails and read emails as well or better than I could before I began using it.  Running the bike as I work is not a distraction.  I do occasionally find I stop if what I’m writing is a lot of extra effort.  But even then that’s less common already.

In fact, I think I may average a bit sharper mentally than I was before using it.

b) The second way that I’m very pleased with using the bike is that there is a health impact of how many calories per week you use on the average with your health.

People who do less than 500 to 600 calories per week of exercise, the totally sedentary people, routinely gradually develop poor health.  Their brains shrink.  They gradually get fatter, they tend to develop heart disease and type 2 diabetes and their risk of cancer and dementia goes up.

People who get 600 calories or more a week of exercise do dramatically better.  Some of those harmful effects such as brain shrinkage no longer happen.  And the other things happen enough less that their health improves 40% as much as someone on an ideal amount of exercise each week.

People who get more than that, particularly twice that much or more, 1,000 to 1200 calories a week on the average have much better health results.  Before I got the exercise at my desk bike from Bryan at ActivDesk, I was getting about 1100 calories a week of exercise.  And though I was still fatter than I wanted to be and according to the studies more at risk than my blood indicators said heart wise, I was doing decently.  But I was close to maxed out on how much time I had to exercise.

But adding even my conservative and not yet up to full use 1350 calories a week at work using up almost no added time means I am now getting at least 2400 calories a week of exercise that studies find in the healthiest people!  (Averaging 2,000 calories a week or more of exercise does that.)

Even better, I have a shot at averaging the 2900 calories a week of people who lose fat and keep it off permanently if I’m not already reaching that now.  And, with just a bit more consistent use, I’ll average 3500 calories a week of exercise that is the ideal amount.

So for health and weight loss, it’s already clear this method of at work exercise rates an A+.

2.  For me there was one piece of bad news for this report however.

Since my original height was 5 feet 8 inches, 68 inches, one health measure of having your waist be half that for best health means my waist should be 34 inches.  And when I was in high school from age 15 to 18, I think it was about that.

So my goal has been to reduce my waist from almost 40 inches to about 34 inches. 

But even though I lost that many pounds last month and I did lose from 3/8 inch to half an inch off my waist since last month, I’m still at about 39 inches.  The rest is coming off fat on my chest and hips which went down by a half inch and an inch last month.

Perhaps in another 8 months when I’ve lost all the fat on my chest and hips, the fat will finally come off my waist.  That’s possible.  The 3/8 inch to half an inch off my waist I lost since last month times 8 months if it keeps going is 3 or 4 inches and 12 more months might be from 4 and half to 6 inches.

THAT would do the job.  I certainly plan to keep up my use that long and then keep using it after that.

  

3.  I was able to maintain all my food cutbacks and controls too during the month.

People who stop doing so or start adding tons of desserts when they exercise more do fail to lose much weight or fat.

I know not to do that.

The good news is that eating what I’m used to eating instead of more has been quite doable.

I have NOT been extra hungry!

4.  Last month, I spoke of a way to increase my strength and muscle building efforts, see my post on Thursday, 8-16 where I describe it. 

Last month I wrote, “So far, it’s working for me and will enable me I think to add a few pounds of muscle right away – even BEFORE I can get to the gym once a week to use heavier weights too.

If this keeps up, I may be able to lose another half inch to inch off my waist by four months from now.”

The bad news is that it stopped working. I was using it successfully and am still stronger than I was.  But I developed some mild muscle tears in my shoulders that have so far kept me from continuing to improve. 

I’m able mostly to keep my gains and I can still do most of the exercises.  But instead of making a bit more progress, I’m now waiting for my body to heal before I can resume improvements.

In the past that sometimes has taken months to do.  But I plan to hang in there. I’d like to add muscle to increase my chest and hip measurements with muscle.

That is known to shrink your waist which is the other reason to do it!

5.  My interval cardio on my Nordic Track is better however.  I made a major improvement there when I added two evenings a week of just 5 minutes or so of jump rope.

When I began my riding at my desk, on the Nordic Track I did well in the first half but not as well as usual in the second half because I wasn’t quite used to the extra exercise and hadn’t become fitter yet.

Last Saturday however, my second half was so good, I set a new overall record.

We’ll see how next month does!

My monthly fatloss progress report....

Today's Post:  Monday, 8-20-2012

A.  This month’s report is much better news in several parts.

1.  My biggest news is that the local man, Bryan Wassom, who created an exercise desk using a recumbent bicycle lost 18 pounds in 9 months and lost enough inches from his waist he had to have his clothes redone to fit.

When I was so enthusiastic about the health and fatloss benefits when I contacted him, he offered to give me one to beta test here in my office day job.  (He had used it and found it workable in his home office but had not yet had someone in a regular office use one.)

So, I’ve used the recumbent bike exercise desk now for two weeks as of last Friday. 

The less good news is that it is much harder to work in my office than it was.  My office is a bit too small to be a good fit for the exercise desk.  And, it is so much more exercise to do than the floor exerciser I got that I can operate sitting in a normal chair that I’m only able to use it a bit over an hour a day instead of the five or six hours I’d expected to use it.  (That will get better though.)

2.  The results are already beginning to look very good however!

By adding the use of the exercise desk even for what I was able to manage at first and only for half the month, instead of measuring the same as last time, I lost half a pound.  But the really big success is that I lost about 3/8 inch from my waist and half an inch from my chest and hips.

This means that the actual fat lost may have been closer to one and a half pounds in 2 weeks.  It did NOT come from muscle at least.  And, for the first time, I lost a bit more from my waist than from the rest of me.

(I was able to maintain all my food cutbacks and controls too during the month.)

Projections don’t always work of course. 

But this does potentially project to a pound off on the scale and three fourths of an inch off my waist by next month by using the exercise desk for 4 weeks instead of two.  

And the projections from there suggest that by four months from now, I’ll have lost a total of 4 pounds on the scale and three inches from my waist!

Plus, that may be conservative if I can gradually boost my time each day to even two hours a day or more as Bryan, the creator of the product, did.  (By the end of the 9 months, he was able to ride it for about four hours a day or even more sometimes.)

3.  I also discovered a way to increase my strength and muscle building efforts, see my post last Thursday, 8-16 where I describe it.  So far, it’s working for me and will enable me I think to add a few pounds of muscle right away – even BEFORE I can get to the gym once a week to use heavier weights too.

If this keeps up, I may be able to lose another half inch to inch off my waist by four months from now.

If I manage both those, I’ll lose 4 inches off my waist to go with the 3 eighths of an inch since last month.

That could mean that by Christmas I could finally stop looking fat due to my fat belly.  It might even mean my reflux disease would stop and I’d get a decent drop in my slightly high blood pressure.

B.  Last month I asked myself:

But what more do I need to do to add muscle and lose fat enough to restart losing a pound or so each month on the scale until I lose the then 7 pounds I was over my goal weight and 10 to 20 pounds more fat than that too off my belly?

I now have two answers to that I’m already doing that look so far as if they are working well!

The four strategies I’d come up with by last month are these:

The most important two are the two that I believe will make the most difference.  I’ll describe those two first.  The third one may help but my main motivation for adding it is to see how well the Weight Watchers people teach what I already know.  The fourth one I’ll try but don’t now have high expectations for it.

1. Adding more muscle is already working better due to my new exercise at work and my new method for my strength training at home.

Then, I still plan to add, once I get a bit more control over my schedule, to go to the gym one night a week for access to heavier weights which may help, particularly with adding muscle to my legs.

(Using a light moderate weight for two thirds of the way down squats every other week and for deadlifts every week will likely add at least 10 pounds to my legs, buttocks, and lower back muscles.)  (Doing heavier bench press and lat pulldowns in a similar style every other week with the deadlifts may also help.)

One set a week of two normal speed repetitions and then five slow speed both up and down repetitions with a light moderate weight will likely avoid hernias and knee problems using a heavier weight might cause.  But if I build up to what I think I’m still capable of, I think it will do the job.

I can’t do the 335 pounds for reps in the full squat or the 415 pounds in the deadlift that I once did in my twenties.  But if I can build up to two thirds squats with 275 and deadlifts with 315 for such slow repetitions I may regain a good bit of the muscle mass I had then.

Tim Ferris found that doing such intense exercise takes a week to recover from.  But that also means I can be effective for muscle building going once a week.  That’s far more doable than going two or three evenings a week.

If I even add 5 pounds of muscle, that may well burn enough extra calories to lose 15 pounds of fat and 10 pounds on the scale. 

And, I think that is likely doable.  I just need to get myself into a position where I can add it also.

2.  I’m already pedaling my exercise bike at my desk at work while I write this.  (I was just hoping to do so eventually when I wrote my report for last month.)

At worst, by using this most of each workday, I’ll burn enough calories to remove something like 10 pounds of fat and add perhaps 3 pounds of muscle. In fact, the early results suggest that I’ll do that even just pedaling it part of the day at first!

If I do these two things well, the worst case is that I’ll reach my goal weight, lose 6 and a half pounds on the scale, and lose likely at least 3 inches from my waist.

The best case is that I’ll be more muscular than now but 14 pounds lighter and 7 pounds LESS than my goal weight and will have lost all 6 inches of excess fat from my waist.

3)  In addition, because it may help me lose a pound or two of fat, and it WILL help me know who best to refer to Weight Watchers to, I plan to join the Weight Watchers online program at some point.  (I know enough that if I could make a weekly in person meeting one evening a week, I’d use it for the one day a week strength training instead.  But I may be able to try the online version soon.)

4.  If and only if I’ve got these first 3 things successfully in place while continuing to do the things I already am doing, I plan to try the two supplements that I posted on recently that seem to help people lose belly fat. 

Taking them may help; and losing an extra inch or more off my waist would be great!  But since they are a bit pricey, I think their effectiveness may be minimal, and KNOW the first two things work and the third one might add some extra results, those 3 are my priority.

C.  I’ll keep up the efforts I’m already making. 

I have now lost about 18 and a half pounds since I was at my fattest and before my first fat loss effort and now 10 and a half pounds this time that I have kept off.

I firmly intend to keep that fat off!  So I will keep up the things I do to keep it off!

PS:  I’ve not yet found an at your desk exerciser I can use at my current work that would NOT require a different desk at all and that would cost a third or a fifth of what the recumbent bike plus desk costs.

So, since I’ve not been able to find what I need and eventually want, I may have to find a company to make it.  (I know a design that will work and recently found out it wasn’t patentable even when it first was put into volume use.)

The version that for sure would retrofit to existing desks and be smooth enough to ensure you could use it and work without using it distracting you from work, might well be patentable however.

In addition to its proven fat loss benefits, I found out that having such an exerciser at work would improve my memory and mental sharpness on the days I used it!  I posted that news several weeks ago.

The recumbent bike is clearly better for fat loss than the exerciser I have in mind; but far fewer people can use it.  And, once I have lost the fat, I hope this easier to use version that gives me back my desk space access will keep it off.

If not, I hope to have a bigger office and a personal assistant to do the things for me that are harder to do from the recumbent bike now.