Okay. I came into the New Year a little pudgy. A slight accumulation of the abdominal, visceral, toxic fat had somehow (oh yes, I knew how) crept around my waistline by the end of December.
The culprits were the usual ones: too many carbohydrates, too little exercise, too much stress, too little natural little light, and just too much food in general. Simple to correct to those, however, as I am off for Hawaii on the 23rd of January and don’t want be showing a cute pair of love handles, something has to be done in a hurry.
So here are the starting stats on Jan 1 (Day Zero):
Height: 5 ft 11 in Weight: 190.6 lbs Percent body fat 22.1
For those of you who are my patients, you know that I only follow percent body fat (PBF) and not body mass index (BMI). The BMI is a poor measure of healthy body composition and we have many inexpensive and accurate methods of assessing PBF available now. For men, a healthy body fat is around 18%, for women around 23%. So you can see, I was getting up there and it was all around my waist.
In order to effect rapid weight loss, I started the EdmanClinic WeightLoss Program with a few modifications. I chose to skip breakfast everyday. The reason for this is that there is a growing body of evidence that intermittent small fasts enhances weight loss. These are effectively 16 hour fasts everyday. I eat between noon and eight pm.
I am eating a very low carbohydrate diet. Meats, mushrooms, cheeses, eggs, nuts and salads have been the prime source of calories.
I have tried to get in at least 30 minutes of walking every day. I wanted to get to the gym, but I got a pretty severe cold which has made that difficult, but I have been lifting twice in ten days.
Here are the results so far:
Day 3: Weight 188.4 PBF 22.0
Day 7: Weight 187.0 PBF 21.7
Day 9: Weight 184.0 PBF 20.7
Day 11: Weight 182.8 PBF 20.4
So, almost eight pounds in twelve days. Pretty minimal effort. Not starving. You can do this too!!
Check back before the 23rd to see if I can lighten the load on our plane to save a little more fuel (maybe I can claim it as a carbon offset in the new cap and trade rules).