SIX MONTHS ON ETL

I've finished my second week of reaching my exercise goals. I've got my strength training in 3x week. My cardio each week has been four hours. There was one day I missed walking this week, but made up the minutes.

I'm using my Tony Little Gazalle for the cardio. It's been great to be on and watch TV and not be outside in the cold. My weigh in weight this week was 169 which is within the target range.

This week I reached a milestone by following the Eat to Live lifestyle for six months!

WINTER GOALS

Here are my winter exercise goals:
Cardio 30 minutes a day to total 3.5
Strength Training 30 minutes for 3x a week total 1.5
Total exercise 5 hours.

My weight goal is to maintain a range of 172 – 167. I am not stressing about losing weight just maintaining what I lost. Exercising and eating properly. Yes, I would like to get to a 36 inch waist and get down to 159. But if I’ve not been able to do it these last 4 months, it's very unlikely to happen during the winter.

TURNING THE CORNER

The last two days, I've held to the three squares and ate appropriately. Weighed in this morning at 166.5. That was a big swing. So I expect it may bounce up the next few days even holding to the eating plan.

Got my 30 minute walk in this evening, plus a strength training on the Bowfex.

Hurray!

BACKSLIDING CONTINUES

September was another month of backsliding. I weighed in at at the end of the month at 170, a 3 pound gain. I eating nutritionally but adding some unhealthy eating. Fortunately, I am maintaining my walking program. I stopped strength training due to a shoulder cramp.

My goal for October is get back to basics, avoid snacking, impulse eating, and maintaining my exercise program. I shooting for weighing in at the end of the month at 165.

3 Week Backslide

I gained 2 pounds in August, ARGHHH!!!!!!! My 12 week goal looks unlikely. I only have 9 weeks left. I’m keeping that 11/1 goal. Okay, I need to get back to basics on my ETL eating plan. I am looking at 12 weeks before my 57th birthday. My next goal is 158 that will put me at a BMI of 22 at 11/21. I want to burn the fat and build muscle. I need to concentrate on my weight training by increasing the resistance. I am also increasing my cardio and shooting for 6 hours of exercise per week.

Week 13 - 25 and Holding

I completed week 13 with a weight of 165. No pounds lost this week and no pounds gained. My vital statistics are chest – 39, waist 38, hips 38, and BMI is 23. This week I purchased a fat analyzer/weight scale. It gives me a reading of 20 % body fat...

My short-term goal is to reach a weight of 160. My mid-range goal is to weigh 160 with losing 10 pounds of fat and gaining 5 pounds of muscle. I would like to reach a waist of 36”, if not lower. I’ve always been flat butted and with losing more fat that measurement will go down. I will have to concentrate in building up my gluteus maximus, THE GLUTS!

Right now at 165 with 20% fat means 132 of lean tissue and 23 pounds of fat. If I add 5 pounds of muscle a 4% gain of lean tissue and lose 10 pounds of fat; my proportion would be 137/13 = 160; 86% lean and 14% fat. My BMI would be 22.3.

I think this is challenging. My target date for this is November 1st - 12 weeks away.

Week 10 - 25 N10

This week I completed week 10 with a total of 25 pounds lost! The last 4 weeks have only seen a pound lost per week. As I'm only now 5 pounds from my goal this rate is acceptable.

I've added fish twice a week to my diet; usually; sardines or wild salmon. My wife Sharon has been following the plan to and recently had to buy new clothes.

I am exercising between 4 to 6 hours a week. Strength training 3X for 30 minutes and daily walks of thirty or 60 minutes if I didn't do my strength training.

This is a very workable way to live and eat!

Week 7 - 22 N 7

Completed my seventh week on the Eat to Live diet life-style, and have lost 22 pounds!

I've added cardio back to my exercise regime. Early on I was feeling the affects of over-exercising. Here is my new plan:

• I will strength train 3 times a week. Each session is about 30 minutes.
• I will do cardio vascular work, walking and biking for 30 minutes a day. The total is 3.5 hours.
• The total of above is 5 hours. Some days I will walk a hour.

I've been strength training on my Bowflex, but stopped walking for a hour each day. It was just too much for a former couch potato.

Yesterday on my walk, a gal in her SUV pulled up to me and said you are really losing weight. She commented she has seen me walking through the neighborhood and noticing the leaner look. I told her about my '21 n 6', the Eat to Live book and Dr. Fuhrman's website.She said she needed to do something as she was so tired of being so tired of being over-weight. When I told her about my more energy and greater initiative to do the chores around the house, she commented she had to get her husband on it!

Six Week Results

I’ve just completed my six weeks of the Eat to Live diet life-style. Before I announce the pounds lost, let me say that the weight loss is number three on the benefits I received on this eating plan.

The benefits that I am receiving:
1. No food cravings! I have no desire for sweets or my salty snacks. These things have been my downfall in all other dieting attempts.

2. ENERGY!!! I have a lot of pep and go. My wife is totally amazed in my increased initiative in doing chores around the house. She says, “Who are you?” She jokingly calls me ‘vegetable man.’

3. Twenty one pounds lost in 6 weeks!

4. Sense of well being. I actually felt a buzz or high, like from endorphins for the first couple of weeks just three days from detoxing from the bad stuff.

5. Less moody! Gave up caffeine and the need for that java fix.

Why would one want to stop eating this way! I am looking forward to the next fours weeks in losing an additional ten pounds to reach my target weight of 160.

Inching Down - Day 35

Now at the end of my 5th week, I lost 18 pounds and two inches from the waist. Yeah!

The last several days, I've worked out on the bowflex, but not walked. My body is feeling better from the rest.

I really enjoy my breakfast smoothie. I blend; one banana, cup of frozen strawberries & blueberries, 1/2 cup of raw oats, tablespoon of ground flax seed, half cup of soy milk and half cup of orange juice. Boy is it good!

Resting More - Day 33

Weight is same as last post with a total of 17 pounds lost. I've taken a couple of rest days in not exercising. However, I am doing vigorous yard work most evenings for 3 or 4 hours.

I went to see my Dad this weekend. My sister Denise fixed a wonderful dinner with a huge salad, cooked broccoli and her signature dish - sauteed shrimp and crab meat. After I ate my 'greens' I enjoyed half of the seafood dish.

My Dad and my sister's friend Lily are interested in the Eat to Live program. Lily has borrowed the book from the library. My sis has maintained her ideal weight for 5 years with Weight Watchers.

Saturday, morning my Dad and I went for a fast paced 45 minute walk. That was great.

One Month of E2L - Day 29

I'm been lax in my posts. Yesterday, I celebrated one month (four weeks) of being on the Eat to Live eating plan. I have lost 17 pounds and I feel great!

Still no food cravings. Although I confess, I have thought of a can of sardines or wild salmon. How strange?!

I realized that I had been over exercising which was causing insomnia. I've scaled back my exercise to alternating walking an hour then the next day a 30 minute strength training on the Bowflex. I do that in the mornings. On my free my evenings I work in the yard. I need to add a day of rest from exercise each week.

People are starting to ask if I'm losing weight. Some are very interested in what I am doing. I haven't seen someone start the plan, but many note they are trying to improve their diet because of the inspiration I am to them.

Mile Stone - Day 19

Today, weighed in at 177 so for my height my BMI just moved out of the over weight category! I've lost 13 pounds so far and this is only day 19. My wife Sharon is also following the eating plan.

Catching Up - Day 17

It's been several days in posting a comment. Things are going well. Today, I've completed a week of one hour daily walks. With an earlier goal of 30 minutes a day that's a significant accomplishment. This week I've worked out three times on my Bowflex.

Weighed in at 179 so I've now lost 11 pounds. I've lost an inch around the waist.

My energy level remains high and I feel GREAT!

Bump in the Road - Day 14

Yesterday, I was very tired from a lack of sleep the night before. I ate watermelon near my bed time. Yep, I was up three times going to the bathroom. I did make it out for my one hour walk before work. By late morning I felt both physically and emotionally drained and didn't feel wise to begin my weekly fast. I worked my second job that evening and couldn't wait to get off to go home to go to bed. That's what I did!

Today, after a decent sleep I'm feeling better. I am not at my high energy level I've been experiencing. The last two mornings my weight is up two pounds. Today is my 2nd week on the E2L diet and with today's weight of 182 have lost 8 pounds. I see the change in my gut and chest. My pants fit so much better.

The last two days I've eaten whole wheat buns with Boca burgers. That's cheating for the first 6 weeks. I will concentrate in eating salads for both lunch and dinner.

Mile Stone 10 LBS Lost - Day 12

Weighed in this morning at 180; ten pounds lost in twelve days! Up early this Memorial Day and had a hour brisk walk. My wife and I enjoyed our Memorial Day picnic - a Boca burger!

Did my first work out on the Bowflex.

Sleepless Night - Day 11

I woke up at 2:30 AM and after lying awake for a hour - got up. Caught up on some reading, etc., and at 5 AM went for a hour walk.

This week I hope to intensify exercising and now have a Bowflex set-up. As I lose the fat I want to add the muscle.

Today was a long day with so little sleep. When I returned home in the afternoon from work I crashed for a hour.

On yeah, weight was up 1 1/2 pounds from yesterday. I had maintained diet.

Changes in Attitudes - DAY 10

Today, my wife asked who are you? With my increased energy, I'm doing more chores around the house. My increased sense of well being is being seen by her as being more considerate and less moody.

Up half a pound today. I walked for an hour this morning before starting my Saturday chores and projects.

WEIGHT COMING DOWN DAY 9

I was expecting the scale to be up this morning, since yesterday I ate three meals. The prior two days had times of fasting. But the scale showed a decrease of a half a pound!

My energy level remains high as well as my sense of well being. Anyone who suffers from depression should follow the Eat to Live diet.

Got a 45 minute walk in this morning before going to work. Worked in the yard and washed my car this evening.

AN EASY FAST - DAY 8

Yesterday's fast was the easiest I've ever had. No food addictions to withdraw from. Last week's fast was a killer. I did have minor headaches upon awaking in the morning for three days afterwards.

Weighed in at 181, a nine pound to date loss. Since I ate three meals today, I expect tomorrow, I'll weigh in above this weight.

The energy and well being feeling continue. Up again early to get in a 45 minute walk. I was able to get 15 minutes on my bike so I have an hour cardio.

This evening I started working out. I did the 20 minute You on a Diet program

WEEK ONE DOWN! DAY 7

I've finished week one of the six week plan. Boy, do I feel great! Even fasting I went for an hour walk before work. I even rode my bike during my lunch time.
Weighed in at 183 for a 7 pound loss for the week.

Several co-workers and my sister are excited about my journey and are planning to buy the book.

WEIGHT PLATEAU - DAY 6

For the last three days my weight has been consistant - no loss. Not particular worried about it. This happens. There was a big drop in starting the diet. I begin my 24 hour fast this afternoon (3 PM) through tomorrow (3 PM). Last week, on my fast I went up a pound!

I woke early this morning and was able to go for a 45 minute walk before leaving for work. GREAT! Tuesdays and Wednesdays evenings I work my second job at Wal-Mart so its a busy and long day and hard to find time for exercising. So getting up early for the walk was super.

SENSE OF WELL-BEING: DAY 5

I've noticed I have an euphoric feeling on this eating plan. More energy and desire to do things. I've always been known to be a grump until I get my coffee fix. I feel great in the mornings, and don't have the feeling/attitude don't bother me to I get my java. Let's see if my wife, Sharon picks up on it. [No change today from yesterday's weigh-in.]

I'm resuming my exercise program. First back to cardio; walking & biking. My weekly goal is 3 - 5 hours. I work Sundays and usually come home tired. I did manage a 45 minute walk. I also ordered some fitness, weight training and stretching geared to the 50 & older adult. For weight training I plan 20 minutes a day three times a week.

Today, I road my bike for 15 minutes and cut the grass for 45.

Eat to Live Diet Journey

This is my record of following the recommendations of Dr. Joel Fuhrman in eating a high plant diet that he recommends in his book EAT TO LIVE.

This posting is day four of the Eat to Live (E2L) diet. I jumped started the plan with fasting (water only) the first day. I knew the caffine headaches would hit as I experience them in every fast I do. They came later than usual that evening.

My two biggest weaknesses; sweets and salty snaacks (baked Cheetos my favorite) have not been a temptation. I would say eating on the diet is going well. I am the main cook and I knew my wife, tonight desired perogies. I fixed them with a lot of vegetables in a tomato sauce. Yes, I faltered eating some. Confession is good for the soul.

As of today, the weight is down five pounds! Not bad of five days. No, change in the waist measurement.