Weight Loss and exercise

MFP 310 Apple Watch steps 2,095
Water intake 33oz

I did not have much of an appetite today.

@Tucson - yes, I decided to go a little lower and set my range at 150-155. If my height is 5'7" at my next physical (highly likely) then 159 will be a BMI of 24.9. That's 5 pounds below my initial goal of 164, which is a BMI of 24.9 for 5'8". So I am going to drop my range by 5 pounds. I was actually been below 5'8" at my last physical but rounded up as it was a little over a half inch above 5'7". Most of my adult life I was 5'9". I still do have some pockets of fat over the hips toward the back, so I am not getting scrawny yet. I might go to 149 for a single weigh in just to say I did and maybe take a picture of the scale.

After my lazy day yesterday, I will probably swim this afternoon and/or walk tonight.

Walked 5.5 miles. mmw tried to give me over 600 calories for that. I edited it back to 300 and then it gave me 53 more from an "Under Armor adjustment".

Reporting 1935 today. Reality is closer to 2500 but rolled a bunch into tomorrow. Tomorrow morning's weigh in could be another ugly one; some major sodium items I actually ate today are rolled to tomorrow.

4703 steps. I have not done any exercise of significance. So this means a target of 2200 calories. However, I was only able to consume a measly 1572 calories. I will neeed to reduce the intensity of exercise until I can get the calorie count up, or do this before I exercise. I have been nauseous off and on for about a week now for some reason. Because I have no A/C, it has been constantly hot in my home. I have been sweating constantly, even when I am sleeping. My sofa is wet with my sweat when I wake up. Maybe all of this explains my lack of apetite. I am getting tired of this heat. I am looking to Amazon to purchase an indoor air conditioning unit. They are expensive for cooling a 400 sq ft room.

159.6 after my mini binge. The calories are spread out over today and tomorrow, so Monday's weight should be lower.

@Tucson - What about a swamp cooler? Those work pretty well in AZ. They are worthless here.

I weigh 172 pounds. I will do light exercise today, which may be a slow to moderate pace walk to McDonalds a mile away. I am not going to use my watch to calculate calories at this slower pace. I will use my walking speed and MET values. Perhaps a Big Mac is in order? I know a full meal with a chocolate shake is about 1500 calories. Add in cereal for breakfast, and we are talking here 1700 calories before dinner and any snacks. Then I will be able to actually exercise. Perhaps an endurance walk of at most ten miles to Dennys and back? I will walk just a moderate pace for this one.

@UpDownAround: I have central air, but I do not want to pay to fix it. It will cost me at least $800 or possibly much more. I am thinking of purchasing an indoor A/C unit for $350.

BTW I have cervical stenosis, which is the compression of my spinal chord by the vertibra of my neck. Sooner or later, this will require surgery. Perhaps this condition, which has been stressing me out a whole lot, has also helped kill my apetite yesterday? So there are many reasons for my recent appetite change.

@Tucson I have spinal stenosis, spondylitis and 2 bulging discs in the lumbar. I may have other stuff going on, but have only had a lumbar MRI as that's where I have the worst pain. I try to exercise the area (cat and camel) but to some degree I have just conditioned myself to the pain. Doc says for the most part, moving helps even if it is painful. If it is the spinal cord compression and I get the shooting pains, I move more gingerly but can usually reposition to take the pressure off. I took surgery off the table for now.

This is getting out of hand. Today's is full with part from yesterday and part from today plus I rolled some from yesterday into tomorrow and some from today. Tomorrow is almost full. I will skip breakfast and paddle in the morning to earn enough calories for a light lunch and dinner. I just need to have the discipline to actually stick to it.

My weight ended up going back to 157. That was last Sunday. I was 162 at 5:00 yesterday afternoon. I know people usually weigh more in the evenings. I’ve been hungry these past few days. A lot of fast food and coke. I look like I’ve put on 15 pounds. I’ve watched it today though. I’ve also been working alot. My job is very active. So I think it’s somewhat balancing out the calories. I would like to get back to 158. I’m going on vacation next week. Considering I’ll be spending about $400 in restaurant and fast food, I am going all out and I’m going to enjoy myself.

So I do want to get down a little bit these next 3 days.

I feel like I have gained 10 pounds, even though I know it's only 3 or 4 temporary; clothes fit fine, ribs are right there, stomach close to flat. What worries me is where my mind goes when I keep eating when I am past the limit and not really hungry. It's still within reach to make this a total non event by spreading the calories out across days to average right. I have to get my discipline back. Even if I have to "write some off" as an overage it should be less than a pound and then I could lose it again. It's all about the discipline. WTF happened? It has to stop.

You are doing terrific for a person in your spinal condition. It looks like movement including exercise helps.

No surgery? This is good news. I know the surgeon will recommend surgery. I am seeing this well recognized neurosurgeon that even successfully uses stem cell treatments on his patients. He had taken people that could not walk much at all due to bad surgery by bad surgeons and made them significantly better. He is that good.

I read the radiologists report on my MRI and neck x-ray. Even though what the neurologist told me is basically true, he did not tell me the whole story. My spinal chord is not being compressed yet, probably the outer sheath just being irritated. It appears that a bone spur is primarily causing the stenosis. I also have a degenerative disc condition, and also arthritis in at least one of the joints. I think any one of these things can explain pain. None of this was told to me by the doctor.

“If symptoms result and a diagnosis is made, treatment of bone spurs usually begins with doctor-recommended treatments like rest, anti-inflammatory drugs, hot and cold compression therapy, massage and physical therapy.”

“Treatment of cervical bone spurs is usually first attempted with a course of conservative approaches, although the surgical removal of the problematic bone spur is occasionally considered if symptoms do not improve, or become worse.” (My own highlited text)

I do not see anywhere where surgery is necessary, or even if it is, the replacement of the entire vertibra is warranted. This is potentially really good news. I feel better now. Still I will get a second opinion. I think I will have some dessert.

I weigh 171 pounds once again. Even my daughter is now calling me “skinny”. For the time being, I will discontinue exercising until I can get my weight under control. I want to gain a couple pounds back, and work on solving the problem of not eating enough calories when I exercise. I do not know, but maybe weighing at least 176 pounds should be my next goal?

I managed to eat more calories this time. Between a visit to McDonalds, and a party for my daughter and her boyfriend, this was finally possible. A cup of carne barbacoa has allot of calories. Then there were the cups of soda and the slice of cake with icing. I did not exercise at all. I have consumed at least 2875 calories. It is too bad that I cannot eat my ex wifes cooking all the time.

I paddled 9.57 miles with pretty much no stops; 3 hours. Strava gave me 1381, but based on this:
SUP Fitness ? How many calories does paddle boarding burn?
I edited it back to 1050. I am using about mid range for casual. Strava doesn't get enough info to be accurate. Mileage over time doesn't factor in board size and design, which has a huge impact on speed with the same effort. I have a slow board, so it might not be far off but I would rather err on the side of caution. If I can be reasonable about what I eat today and tomorrow, I can make all the overage go away. I weighed after getting back and I was 158.0.

I weighed 159.2 today. Not too bad. I’m pretty sure I’ll be back to 157 on Tuesday.

I had a slim fast for breakfast. For lunch I had an entire box of Mac and cheese bites. The box had 800 calories. I plan on having a couple pieces of fish for dinner. They have 70 calorie each.

So it will be around 1,200 calories.

I actually only ate a little over 1000 calories today. I had already rolled forward a full day (~1600) from the previous 2 days' excess and today I just ate back what I burned paddling 3 hours. I have 148 that I rolled forward yesterday into tomorrow after I filled today up. Crazy! But I got a handle on it today. I just need to repeat it tomorrow and then stay on track again.

3 hours paddling for 1050 calories. Seems like too much but pretty sure it is reasonable.

2647 total calories reported. Most weren't really from today but it is okay to work the math out across multiple days. Still have 148 calories rolled to tomorrow to take care of, but that should be easier if I truly have my discipline back. Scary episode of out of control thought processes.

Weighed this afternoon (158.0) and will skip it tomorrow morning. Next weigh in will be Wednesday.

I weigh just barely 172. This is after I ate a stack of french toast. I probably will not exercise, except walk around my townhome complex some, at a more relaxed pace. I find it hard to keep myself slowed down. In no time, I end up in a brisk pace. Then I slow myself down once again. If I can eat a substantial amount of calories today, I may actually exerise a small amount. I do not want my ability to perform to diminish, so some exercise is very helpful in this regard. Note that I am using no target amount of calries here. For now I just want the calories to be much higher than normal so I can gain some weight back. This of course implies I will not exercise enough to burn up those calories.

I have a hard time walking slow also. I have to exercise restraint to walk with others. I don't slow down if I get lost in thought, I take off.

On pace to be on goal with nothing rolled forward which would erase my overages of a few days ago. It still spooks me that I got into that mindset even temporarily. It was mostly "I am over and will have to make some adjustments, so I might as well have this also" that reminded me so much of deciding to diet soon and using that to justify a binge. Then I would put off the dieting. When I went over the second day in a row and pushed an even bigger number of calories forward, the thought process was all too familiar.

I had a couple sweet teas from McDonald’s. I didn’t finish one. I accidentally left it at work. The McDonald’s website says they have 160 calories each. I had a Marie calendar beef and broccoli TV dinner for lunch, a stuffed hashbrown for a snack. Dinner will be a piece of fish.

Right now it’s around 1,040 calories.

No exercise today. I wasn't totally inactive, but just more incidental walking than usual; nothing log worthy.

1659 calories, 59 over my goal of 1600. I am going to let that stand instead of rolling something forward. I am pretty sure that's actually under maintenance anyway. I had maintenance set to 1700 for a while and was slowly losing but I was messing around with exercise numbers.

I will try to have a smooth day tomorrow and see how the weigh in on Wednesday morning goes.

EDIT - and then I was downstairs for an unrelated reason and decided to have one little snack that I did roll forward. Also remembered there is a catered lunch for a meeting tomorrow. Light breakfast and no snacks until after lunch so I know what I am dealing with...
The good news is that I am logging/owning these little overages and I am not rolling big numbers forward the last couple of days.