I considered it for health benefits spoken about as my weight is easily under control
Surprised by what I read and I don't guarantee anyone should do it from what was in the article

Sounds good Martin. I've failed so many times at physical fitness yet somehow I'm still at it. Which I think is the real blessing, getting used to slip ups in order to reach the point of this health pursuit becoming and automatic unconscious effort.

What I've learned is, forget the rigid planning and structuring and monitoring. The real goal is to eventually land on a healthier path of some kind.

100% expect failures and if you can learn to not beat yourself up about those you'll continue on a slow gradual course in the right direction.

I wish the lot of us could make this a not new years resolution. And agree to all be moving up in health instead of down by the end of this year.

That reminds me of reading from years back when keeping regular meals was the way.
Irregular may have been one of my migraine triggers.

With exercise, 16/8 and portion control, I managed to go from 118kg to 102kg last year.
But that has crept up again.

Tomorrow be the day of my continuation/recommitment to this. Eight months till my 60th birthday.
Let's see what I can do.

Incremental but permanent change.
Good food in and cut out the rubbish, cake, biscuits, sweets, anything with added sugar or salt.

Slowly but surely.
The boss disagreed with just about everything I've done. Delayed my going fully vegan for a while.
I've got her on the various seeds and nuts now

84.8kg this morning. Cracking the 85kg barrier has put me at my lowest weight since chemotherapy in 2009.

Slowly, slowly does it.

Nice one, Martin. In my case seeing good numbers on the scale is indispensable in keeping me motivated.

I met with a nutrionist on Friday and discovered something useful regarding carbohydrates.

The nutrionist gave me a list of examples of carbs that equal 15 grams. A cup of potatoes, a small bag of chips, one slice of bread, etc.

She explained that in the morning you can combine any 4 from the list to total 60 grams of carbohydrates. Or, choose any number of items that totals 60 grams of carbohydrates.

Then later at lunch same thing except you can have 60 - 75 grams.

Then later for dinner 60 grams of carbs total.


This is important for diabetics because carbs become sugar in the blood faster than other types of foods like proteins and fats.

So, I'm calculating carbs by grams for my blood sugar and then calculating the calories consumed in carbs, proteins, fats for my weight.

Imo seeing a visual graph of carbs by grams helps. I took paperwork and graphs home and it's the first thing my mind visualizes when thinking about this.

So...Identity what are the carbs in that which you eat. Potatoes, rice, bread, starchy foods, crackers, etc.

60 grams of carbs total in the morning.
60-75 for lunch
60 for the last meal of the day.

I've purchased a food scale to weigh anything that I can't calculate the calories of from the label on the packaging.

Yup. I gave up bread for nearly a year and stopped the potatoes out of just being tired of making them everyday.

But what I don't get is that when I lost the most weight ever, 2 years ago, down from 210 to 180 pounds I had 2 pieces of bread every morning in a mackerel sandwich.

But I guess 2 pieces would have put me under 60 gram limit for each morning.

But I'm sure I had like 200 grams of potatoes every night in those days. So not sure why when I lost the most weight I had quite a few carbs in the daily diet of wheat bread + mackerel in olive oil. Then chicken with 5 or 6 potatoes every single night.

But was running every single night + pushups without fail. Celery and lemon every night. Chef salads or mackerel sandwich for lunch every day.

Now it's time to explore the world of bicycling. Very interested in this piece of the puzzle.

Aha, interesting. You're saying that the only thing that could explain the weight loss is diet yes? Well then I guess we know that it can be done with diet alone.

I was running intermittently for about 60-90 minutes. But I could never maintain a run for longer than maybe 2 or 3 minutes. Just trying kill time between push up sets and reach 10,000 steps on my phones step counter.

Regarding counting calories burned I use my phones built in step counter which shows that after 10,000 steps I've burned I think 800 calories.

But tbh I think I'm taking in way more calories than that throughout the day. I'll begin calculating all of that better soon after my recent visit with the nutrionist.


I would really recommend this video here. People hate Joe Rogan but he has great guests on his show. This person here, Pavel Tsatsouline said something here that I've never forgotten regarding running.





Essentially he says that when you're increasing your heart rate by running you are actually stretching your heart, which is good. If you run so hard that you're at 90% of your max capable heart rate your heart is only twitching, it's no longer stretching.

So he says the way to keep this under your control is to run in bursts that allow you to still speak a full sentence once you've paused running. If you're so winded that you can't speak then you must pull your exertion back.