Proving I was wrong and showing I am right

Just for the background,
I was over 210 pounds in 2000 and lost to 125 pounds in 2002. In order to lose all that wt, I did 2 hours cardio (fasted) every day and ate only a can of tuna for lunch and some meat & vegetable for dinner. I am sure I lost ton of muscle during that time. In a couple of years later I weighed 180 lbs since I ate too much. In 2016 & 2017 I kept my wt to 135 to 145 most of time. I ran every day and followed some ST program. But now I weigh about 153 pounds with 35% BF (per home scale; I assume it's not accurate but just for the reference). I have been injured and can't run any more. Therefore, I am very depressed and wondering how I can lose my bodyfat instead of just scale wt.

When I was trying to lose wt a long time ago, I thought cardio(mainly running) was only way and need to eat less. I was scared to even drink water (because I didn't want to see the scale # go up)...That's how much I was not educated about fitness and health.
Since then, I learned a lot thru my experience and others about health & fitness. The only thing I couldn't control was my bad eating--too much bad carbs. I was so excited to start 2018 thinking I will lose wt FAST thru exercise & diet. I planned a lot of stuff and one of them was 10K race in April. My January calendar was full of exercise plans. Now all need to be erased due to my injury.

Now, I want to prove myself and others that I CAN lose body fat thru changing my bad eating alone. I pick KETO way of eating since I learn about of good benefits and my body seems reacts well on low carb. I only needed lots of simple carbs since I did lots of running. I don't do it any more so, I don't need them except I just like to eat them.

I do not know when my body will heal to run. Meanwhile, I am ready to put my foot in my Keto life.

This morning's weigh-in: 152.6 pounds, 35%BF

Good luck on your goals. Cardio is good for cardiovascular health, that can be accomplished a lot of ways, simply walking at a brisk pace will do. Cardio alone is NOT effective for fat loss and in some cases can actually be counterproductive. You simply cannot out cardio a bad diet.

For myself, excessive cardio results in increased hunger. The calories consumed as a result of the increased hunger can exceed the calories burned from the cardio. Further, as someone engages in regular cardiovascular exercise, physiological adaptations take place that make them burn fewer calories both during and after the exercise (the simple effect of being in superb cardiovascular shape, results in a lower resting heart rate and fewer calories burned from that).

So it's important to get some cardiovascular exercise for overall health, but it is NOT necessary for fatloss. Usually when I diet, I do minimal cardio and focus my efforts on weight training to avoid losing lean body mass (I've been doing more recently just because my cardiovascular conditioning is poor and I need more "wind" during weight training.

For fatloss, nothing is more important than a net calorie deficit. It's a lot easier physically and more efficient to eat a little less, than to "cardio more".

One other thing, I'd recommend trying to learn to like plain water. Use the flavored water for a treat, but drink as few of your calories as possible. Drinks generally do not provide much satiation, the 3 net carbs (12 cals) will add up and would be better "spent" on nutrient dense foods that will provide satiation.

Again good luck, and trust me, you do not need to be a runner to get lean. I would recommend lifting on a basic strength training program that focuses on progressive resistance of basic compound lifts.

Thanks, Plateauplower.

I just feel depressed since I am not healthy as I could/should.
Hopefully Keto way of eating help me to get clear mind.

Just excited to start my first day of keto.

Excited... if bacon and eggs can't excite a keto dieter I don't think anything can... :)

[QUOTE=Cowmustard;1540251921]Excited... if bacon and eggs can't excite a keto dieter I don't think anything can... :)[/QUOTE]
Yeah, I love bacon & egg. Especially anything with bacon makes....yummm

Day 1, January 10, 2018

Diet: calorie intake was little over 1,000 calories, 27g total carb

Exercise: none

Review: took 6g of Fish Oils with taco meat for lunch and I wasn't hungry for dinner. I forced myself to eat rest of taco meat and pumpkin seeds & hazelnuts for dinner. I think I will take FO at lunch daily and see that suppress my appetite. Considering it's only first day, I think I did pretty good. Need to get BACON

[QUOTE=Min125;1540282611]Day 1, January 10, 2018

Diet: calorie intake was little over 1,000 calories, 27g total carb
Need to get BACON[/QUOTE]

That's some low calorie intake bud, be careful of metabolism crash

[QUOTE=Cowmustard;1540360171]That's some low calorie intake bud, be careful of metabolism crash[/QUOTE]
I know it was low but didn’t have appetite to eat any more. But I made up the difference on the 2nd day

Day 2, Jan 11, 2018
Weigh-In: 151.6

Diet: calorie intake 2,416

Exercise: battle rope & walk 3.5 M

Review: Woke up @1AM and couldn’t go back to sleep. All day I was tired and wasn’t hungry until about 3PM. 6g of FO didn’t help...end up eating lots of stuff. The causes of this could be from lack of sleep or extra calories burn from exercise or both.

Day 3, Jan 12, 2018
Weigh-In: 151.2

Diet: calorie intake 1,135 carb 49g total

Review: still taking FO at lunch w/ meal. I don’t think FO help me to feel full but I don’t eat fatty fish at all now days so, it should be good for me in general health. Since I ate so much on Day 2, I wasn’t really hungry.

Day 4, Jan 13, 2018
Weigh-In: 148.8 pounds

Diet: didn’t count

Review: Couldn’t sleep again and got up at midnight(went to bed @ 10: 30PM). Stayed up until 3:30AM and fell asleep. Got up at 5:30AM. Of course, due to lack of sleep and disturbed daily schedule, I was not in the good mood or mind to do a planned keto diet. I was happy that the scale said I was under 150 pounds but I was so tired and didn’t want to do anything but eat crappy carbs. I will add Melatonin before bed for sleep and maybe that will help me to stay on track.

Day 5, Jan 14, 2018
Weigh-In: 154 lbs (33.3% BF)

Diet: not counting & don’t care

Review: Bad mood all day...I am very upset with myself that I cannot keep Keto WOE. I just love bad carbs and eat too much foods in general. During weekdays, I control myself somewhat but weekends I can’t. There are too many temptations!

Question: I don’t think Grapefruit is Keto friendly but I bought a bag when I went to grocery shopping. I checked the carb and 1/2 grapefruit has 12g. If I eat only 1/2 grapefruit a day and limit the carb from other meals, would it be okay to eat that? I know I am just starting this keto WOE and I should really keep the carb low. What do you think? Maybe I eat it only after WO.

[QUOTE=Min125;1540604051]Day 3, Jan 12, 2018
Weigh-In: 151.2

Diet: calorie intake 1,135 carb 49g total

Review: still taking FO at lunch w/ meal. I don’t think FO help me to feel full but I don’t eat fatty fish at all now days so, it should be good for me in general health. Since I ate so much on Day 2, I wasn’t really hungry.

Day 4, Jan 13, 2018
Weigh-In: 148.8 pounds

Diet: didn’t count

Review: Couldn’t sleep again and got up at midnight(went to bed @ 10: 30PM). Stayed up until 3:30AM and fell asleep. Got up at 5:30AM. Of course, due to lack of sleep and disturbed daily schedule, I was not in the good mood or mind to do a planned keto diet. I was happy that the scale said I was under 150 pounds but I was so tired and didn’t want to do anything but eat crappy carbs. I will add Melatonin before bed for sleep and maybe that will help me to stay on track.

Day 5, Jan 14, 2018
Weigh-In: 154 lbs (33.3% BF)

Diet: not counting & don’t care

Review: Bad mood all day...I am very upset with myself that I cannot keep Keto WOE. I just love bad carbs and eat too much foods in general. During weekdays, I control myself somewhat but weekends I can’t. There are too many temptations!

Question: I don’t think Grapefruit is Keto friendly but I bought a bag when I went to grocery shopping. I checked the carb and 1/2 grapefruit has 12g. If I eat only 1/2 grapefruit a day and limit the carb from other meals, would it be okay to eat that? I know I am just starting this keto WOE and I should really keep the carb low. What do you think? Maybe I eat it only after WO.[/QUOTE]

No a grapefruit won't matter. In fact keto doesn't matter either, it's just a tool for some people to use effectively to control food intake. You don't need to do keto to lose fat, you need a calorie deficit. If it's easier for YOU to control your food intake by eating carbs, eat carbs. Air popped Popcorn is very low calorie for volume, 35 calorie bread is pretty decent, etc. The best way to control your food intake and lose fat is to use a system that increases compliance with a net calorie deficit.

[QUOTE=Plateauplower;1540611881]No a grapefruit won't matter. In fact keto doesn't matter either, it's just a tool for some people to use effectively to control food intake.[/QUOTE]
Thanks, Plateauplower. I understand what you are saying. I was hoping to get health side effects of Keto WOE since I heard so many good things.
I am just starting this. My body is trying to adjust, I’m sure. I think I will continue to keep carb <25g/day for a couple weeks and reassess.

Day 6, Jan 15, 2018
WI:153

Diet: on point

Exercise: battle rope 20 x 4, walk 6M

Day 7, Jan 16, 2018
WI:149.6 lbs

Diet: ?

Exercise: no energy, Elliptical 30 min

The energy does get better as your body adapts, you can do it!!

[QUOTE=Cowmustard;1541037111]The energy does get better as your body adapts, you can do it!![/QUOTE]
Thanks for the encouragement. I need it badly right now.

Day ?, Jan 22, 2018
Have been very depressed due to my injury getting worsened. Best(and only) option is resting. Scared to gain more wt. because I eat more when I’m not active. I am very swollen due to inflammation and it is messing with my head. I do not know when my Hip will heal.
I NEED to lose wt. for my health.
I know I can lose body fat by adjusting what I eat but, I am struggling emotionally right now. Worry about the injury....I need to take a deep breath and think positive.
I will survive.

Today I weigh 154.6 pounds with lots of carb yesterday. That's from 152.6 the day before. Well, I've been resting since my hip pain limited to do lots of stuff...even just sitting down for awhile was painful.

Anyway, I am planning to keep going my journey to lose weight since it will help me to reduce the hip pain and overall health. Hopefully the weather gets nicer so that I could walk around the neighborhood. Lately it has been raining a lot and really cold, I didn't do too much besides I didn't want to aggravate my hip.

I plan to eat as normal today and see what will be my wt tomorrow morning. I hope it goes down to 152 or so.
I don't know whether I should move my journal to another section since I am not 100% Keto. I need to journal everyday now on since I want to see how well I am adhere to my plan and see the progress.

I am looking forward to report a good result whether scale or non-scale everyday.

I plan to change my bad(or cause of my wt gain) behaviors one at a time. My first one will be 'not eating after 6PM'. I just feel better the next morning if I don't eat late. Crossing my fingers to keep my promise. Then I will add something else next month.

I hear birds' singing outside of my window and it makes me feel better. Hope rain stops so that I could go out for a walk.

Does anyone know how to move this journal from "Keto logs" to another section(Losing Fat logs)?

[QUOTE=Min125;1545776231]Does anyone know how to move this journal from "Keto logs" to another section(Losing Fat logs)?[/QUOTE]

You would need to private message a moderator and they could move the thread, or just start a new thread in that sub-forum.

BTW - not eating after a certain time will have zero effect on losing or gaining weight. If it makes you feel better not eating after a certain time that's fine, but energy balance is what will drive progress.

Just how tall are you?
And whatever you do dont lose patience, stay motivated and dont stop. Its a life style change if you want it to last

Just my random opinion, but I think you'd do well with a food tracker online with the addition of doing meal prep. You can figure out what you need with a TDEE calculator to figure out the calories/macros needed. Sites like myfitnesspal makes tracking super easy with the ability to scan in your food. If you plan out your week and put it in the site for each day*ahead of time* then you'll be able to stay on track. It also will make it to where you're not having to restrict yourself to certain foods. I like to prep on my last day off of the week if you get two in a roll like I do. I meal prep Sunday night for Monday through Thursday. I use Friday as a cheat day and don't worry about macros or anything. Then Saturday and Sunday I'm home so no need to have those pre prepped.

Just my two cents. Not an expert but I believe this may help.

[QUOTE=Min125;1545758351] My first one will be 'not eating after 6PM'. I just feel better the next morning if I don't eat late. Crossing my fingers to keep my promise. [/QUOTE]
Well, I ate my dinner at 6:45PM (4oz pork loin w/ 1 egg). It was after 6PM but I went to bed around 10PM so, I had enough time to digest food. I felt much better this morning getting up. If I eat right before bed, I wake up swollen and all my joints hurt.

[QUOTE=lifted07duramax;1545806171]Just how tall are you?
And whatever you do dont lose patience, stay motivated and dont stop. Its a life style change if you want it to last[/QUOTE]
I'm 5'2" and thanks for your encouragement.

[QUOTE=necrologic;1545807801]Just my random opinion, but I think you'd do well with a food tracker online with the addition of doing meal prep. You can figure out what you need with a TDEE calculator to figure out the calories/macros needed. Sites like myfitnesspal makes tracking super easy with the ability to scan in your food. If you plan out your week and put it in the site for each day*ahead of time* then you'll be able to stay on track. It also will make it to where you're not having to restrict yourself to certain foods. I like to prep on my last day off of the week if you get two in a roll like I do. I meal prep Sunday night for Monday through Thursday. I use Friday as a cheat day and don't worry about macros or anything. Then Saturday and Sunday I'm home so no need to have those pre prepped.

Just my two cents. Not an expert but I believe this may help.[/QUOTE]

[QUOTE=Plateauplower;1545787941]You would need to private message a moderator and they could move the thread, or just start a new thread in that sub-forum.

BTW - not eating after a certain time will have zero effect on losing or gaining weight. If it makes you feel better not eating after a certain time that's fine, but energy balance is what will drive progress.[/QUOTE]

Thanks for your advice.

These are the weigh-ins since I logged in here last time.

Mar 9-149.6
Mar 10-152.4
Mar 11-152.8
Mar 12-153.0
Mar 13-151.0

I think my weekly WI is averaging 152 pounds. I will put it as my start point.

I had about 30 min of ST this morning before I saw a Dr. She was telling me to lose wt. I know that but it was hard to hear from someone else esp. when she was super skinny. She probably thinks I'm a whale.
Anyway, I have a physical therapy appt next week finally(waited too long) and hope Physical Therapist is good one. From my past experience, the therapist didn't help me that much. Crossing my fingers!

My last week step count was over 140K and I was #1 place in my group challenge. But this week, I'm on higher step count challenge group and the weather not being good(snow, cold & windy), I doubt I would be #1 again.

Thinking I will start a new journal in 'Losing Fat' section. Don't know when...but start fresh(I can't get rid of my doctor telling me to lose wt from this morning. :-(

March 14, 2018 Happy Pi Day

Woke up very tired from ST yesterday and wasn't eager to step on the scale since I ate tons of sugar loaded snacks after dinner. All day my Dr's comment about my wt stuck on my head and I just ate more instead of reducing food to lose wt. Ha, that's not the good way to react but it's me. That's how I got this fat. Either happy or sad, food is always my friend and I want to get rid of bad friend.

So, my drama is over and I want to see some progress today. Surprisingly my weigh-in is 150.2. Lost wt in spite of carb-load...wish it happens all the time.

Jog/walk about 4 miles already and I have some hope to reach my goal for this week. It is a victory that I could jog one mile straight without pain. Right now, I feel little bit of pain in my hip but it's a lot better than before. Can't wait to go see my physical therapist next week.

March 15, 2018

Weigh-in this morning was 148.8 which is 1.4 down from yesterday. Yay. I ate only fat & protein and jog/walk helped the drop on scale, I think.

I got tired fast when I was lifting weights from lack of carb. All day I have been wanting to eat stuff. I had a bite of Robert Irvine Fit bar and I almost threw it away. I am surprised how fast my taste changes just one day of no carb. The bar was good before and too sweet now.
Too windy to walk outside and I think I will just take a hot bubble bath after dinner today.
I will be happy as long as the scale stays same tomorrow since I didn’t exercise hard today.

Update
Recent lowest weigh-in was on 147.4 which was on Saturday(24th of March). Weekly avg. wt for last week is 149.9 lbs.
My hip X-Ray came normal. But still have pain if I do any lunges or high impact exercise on R side. Will talk to physical therapist about that when I finally see him. Bright side is that the pain is getting lessen and I am happy Spring is finally here, which means better weather and more activities I can do outside. Oh, I need my sunshine baaaad....

Still having a hard time controlling my eating, especially eating sweets; ice cream(my favorite) and cookies.

I meant to update here everyday but it is not happening. I have been depressed lately due to personal circumstance and was not motivated to log. Crossing my fingers I can get my acts together to reach my goal finally this year.

Today is my off day from my 3 mile walk. Instead I did my ST and elliptical for 30 min.
Weatherman forecasts that it would be 80’F on Thursday and right now it is gloomy and raining in 50’F. Wonder it would be that hot in a couple of days.

Ate cheese pizza and 7-Up for lunch and am feeling so full. Shouldn’t have them but it was good. It happened and let’s move on.

Goal for this week is to lose 2 pounds(avg. wt) from last week. That would be 147.9. Let’s do this!