Diet Chart and Journal for Healthy Weight Loss

Finally upgraded to the new Fitbit Charge 2 mostly because of the Heart at Rest Chart and the Sleep Charts and Stages.

Weight chart as of June 2017

I am surprised at my weight loss so far has dropped 32 pounds. I attribute the drop in weight to:

1. Cutting back on sugar or I should say cutting it out of my diet.

2. Switching from fat-free to whole fat.

It's hard to find yogurt with less than 10 grams of sugar and whole fat, but there is a couple of grass fed yogurts that are very rich, full fat and less than 10 grams of sugar, one of them being Viking made in Iceland, very rich and creamy.

Now I'm still including sprouted bread or oatmeal (& Muesli) once a day, so even my cards are way down.

Cardio Fitness with Fitbit

WOW! An Excellent rating thought it maybe more of an average rating(in the blue area). There are several people online that have a rating in the mid-50s range so with extending my times with Ti Chi and yoga practice the 50's should be attainable.

Heart Rate at Rest

This is my number 1 chart to look at for over all health. Long term goals are to drop below 50.

Doing a good job with a walking routine during my lunch hour, and I think has been pretty helpful.

I want to start a yoga routine after work and before a light dinner. My Doctor~health provider said it would be a good idea to eat a little protein in the evening to keep my body from eating muscle.

I had a family reunion and of course lots of food, drinking and thanks to plenty of tennis & walking I was able to keep the weight down.

It looks like the BMI has changed over a point, but in really just changed the online calculators. I'll be more consistent in the future.

I'm still losing weight, but don't see it melting off my waist yet?

August 1^st, 2016

Weight 215.6
Waist 41.25
bmi 28 Overweight
Waist-to-Height Ratio is 54.64 Overweight

Doing a good job staying off the sugar and getting serious about exercises and better sleep.

For some reason my Fitbit HR went on the fritz and lost my re-charger, so starting up a Jawbone U3, this is good for following sleep routines and rem sleep. They are pretty much different so there is a learning curve.

I'm losing all this weight, but don't see it coming off my waist. I'm a little surprised.

July 17, 2016

Weight 221.4
Waist 40.25

I'm putting a lot of attention on dropping sugars and starches from my diet this month. I believe I've finally have turned my body from a sugar burner to a fat burning machine.

I went to the doctors last week and surprised to learn my ph is low (on the acid side). So she wants to include more alkaline foods, apple cider vinegar and calciferous vegetables in the diet.

Sprouts had a big sale on some beautiful brussel sprouts and cooked those up and added a little mustard, red onions and garlic to cut the taste. Found some mixed salad greens at the Piedmont farmers market that had some collards, chard and a bunch of other tart greens. This'll call for a avocado dressing and maybe some olive oil.

Watched a video yesterday by Dr. Michael Van on how sugars or, I should say the lack of glucose can kill cancer cells. Definitely a good reason to cut out sugars from any diet.

Superfoods: I want to add some trace minerals, keep my emotions in check and increase energy. Energy is real important right now and my day job is about ready to change so I need to keep my emotions in check.

So what are the Superfoods
Coconut Shavings, Matcha, Cocoa - without sugar, Turmeric, Bee Pollen, Maca Root and Ashwagandha
I'll add a page on this later this week.

I can't believe I've lost 2 inches on my waist. WOHA!

June 30, 2016

End of June 2016
Weight 222.1
Waist 42.25

I'm contributing my weight lose this month to the addition of tea to my diet.

I've started adding tea as a daily routine back in March, and mid May started looking at ways to change my diet, including switching tea for snacks and having a couple of cups before a meal and even instead of a meal I would have a pot of black or Pu erh with a small plate of whatever, a biscuit, toast, just a small plate.

May 8, 2016

So right off the bat I would like to express how sorry I am about not keeping this page up to date. My weight has yoyoed up and down without much change at all. I'm not so much apologizing to you the reader but to myself. Things have changed.

I have a new phone that comes with a step tracker and it connects to loseit.com, hence where the chart above comes from. I've found the site very easy to use and offers lots of support and I think for me, tracking goals and daily activities that help comes from and archives daily and long term goals. I guess we will see how it works for me.

I have heard there will be plenty of new weight loss trackers and apps coming to the market very soon. So currently I'm sticking with my phone, LG G3's LG Health and manually logging into lose it.

If you must buy a weight loss wrist tool today I would look at Jawbone and Fitbit and see which makes the most sense to you. Both sync in with lose it and MyfitnessPal online tracking and social services. Each has several levels wrist tools, find which level works best for you. I'm betting on more choices hitting the market this year and more competitive prices too.

So back to what has happened this week:
Earlier in the week, I was able to log in several miles during lunch, which really helped manage my weight, but not so much as the weather became colder. Also made a large amount of my Get Skinny Chili almost filling up half of the freezer. I'm going to put more attention on my yoga practice during these cold days over the next couple of months, maybe even creating a yoga cross fitness program.

Wish me luck.

Waist and Weight Chart and Journal
March 10, 2013
Weight & Waist	This week started out really good, dropped to 224 and then went and bought some ice cream as a reward. And as you can see everything turned north. I've did pretty well with the soup diet, starting off with the fat burning soup that is similar to chili.
February 24, 2013
Weight	This has been a crazy week; Just came back from a 2 week trip and I'm still playing catchup. Did start the soup diet and hopefully will start a yoga retinue this week.
Waist	I've been tied to the desk this week So I'm surprised I didn't balloon out. The soup diet has helped
Weight	Starting a yoga retinue and next week I'll be starting the Soup Diet.
February 17, 2013
Waist	During the last football game of the season I did a session of sets made up of: Every first down: 3 chin up or 5 leg lifts from the chin up bar. Every touch down: 2 Sun Salutations. Turning the next 2 days I lost more than an inch and a half and 5 pounds, can't waite to do this again.

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Heart Rate & Measurements Progress Chart
Date	Heart Rate at Rest	Maximum Heart Rate	Weight	Waist	Chest
12/20/2011	-	-	236	43	44.5
Again, this is my lowest weight for the year and late last month's lowest weight in was 229, WOW under 230. Cutting back on the starches and sugar really makes a difference. Oatmeal and barley are still my grain of choice, and I can load a bowl of oatmeal up with plenty of blueberries and bananas and other fruit. Last month my hrm watch needed a new battery and after replacing it the beats per minute did not match up so I got a new watch and will start listing the heart rates again next month. OK the Holiday parties are almost over and I've done a pretty good job of staying away from the bad (fatty) snacks. There's a few more to go to and has much as I enjoy eating, I've done pretty good sticking with protein and veggies and not so much from the desert table. I'm following Mike's Daily Apple online, his blog is a little pedantic for me, but ideas on diet match up with my Blood Type, ANDI and my views of eating for high nitration and balance. Mike also has a free fitness ebook. I think it was made for anyone including someone like myself that's been staring at a computer screen for years. The ebook is not about getting you into unbelievable shape, but to get you healthy. I'm slowing down my eating time, adding a glass of water before a meal, it helps in digestion and it makes fill up faster.
Date	Heart Rate at Rest	Maximum Heart Rate	Weight	Waist	Chest
7/22/2011	71	134	241.4	44	44.5
This is my lowest weight for the year and finally starting to see my waist starting to shrink. After reviewing my blood type in Cook for your Blood Type, I've cut way back on starches - carbs and increased the amount of nutrients with veggies and protein with meat. I've started a weekly food journal that will start posting this weekend. Another big change in my diet has been cutting out or slowing down the amount of chocolate and health food bars. Because of my blood type and Ayurveda types chocolate and processed soy isn't really healthy for me. Maybe one of the most valuable lessons I've learned is not to eat while being distracted (like eating in front of the TV), instead I'm sitting quietly with all my attention on what I'm eating and making sure the food is chewed thoroughly experiencing all the food, chewing and the whole eating process has to offer. By doing this I notice when I'm full and consequently I don't eat so much. Next month I'll start adding volumetric to my diet plan.
4/18/2011	73	133	246.6	48	45
OK, It´s been a long time, and I've seen my all time heaviest weight 2 weeks ago, 248bls., UN-believable. Just started a course at Learnable.com about the 4 Elements of food, that's about balancing the different tastes (sweet, sour, bitter and salty). By adding sweet foods, like dates, figs and not so much sour foods, I've curbed my ice cream binging. There are still several weeks left in the course and I'm so impressed with the class, I've added this to my over all diet plan. Spring is here and most of the pollen is gone and this year´s experience with pollen has not been bad. Maybe just 2 bouts of sinus problems lasting about 20 minutes each, as apposed to last year that lasted almost a full month of sinus headaches and problems. I attribute my good fortune to cutting out almost all process foods, but that's just speculation.
6/06/2010	73	135	243.6	45	44.5
Last week I toped out at my all time highest weight, 245, so I'm have a big incentive to start exercising and eating right. I'm starting a new diet, Nutrition Rich Diet, I'll have more about that later.
4/11/2010	82	147	243.2	45	45.5

This is mostly a weight loss chart and heart rate chart. I think the most important column is the heart at rest (measuring how hard the heart is working at rest). The measurements for the heart rate are in beats per minute and my goal is to get it down into the 50s and this year is to get it into the 60s or low 70s.

This is mostly a weight loss chart and heart rate chart. I think the most important column is the heart at rest (measuring how hard the heart is working at rest). The measurements for the heart rate are in beats per minute and my goal is to get it down into the 50s and this year is to get it into the 60s or low 70s.

This is mostly a weight loss chart and heart rate chart. I think the most important column is the heart at rest (measuring how hard the heart is working at rest). The measurements for the heart rate are in beats per minute and my goal is to get it down into the 50s and this year is to get it into the 60s or low 70s.