Tag: Weight loss

Categories
insights photography

On technology and simplicity

 

A legitimate smile (John at 225 lbs)
A legitimate smile (John at 225 lbs)

A very dear friend just asked me a very interesting question, which I’ll paraphrase to “Is there a conflict for you between your love of technology and your love of a simple life?”

In no way whatsoever is there a conflict for me. Let me explain.

I do not love all technology for technology’s sake, and I do not love all simplicity for simplicity’s sake.

For example, one might consider the new Google Nexus 7, an Android based tablet, a technology. Books are technology too, by the way, but I assume that she referred to my love of new technologies. I love it because it is open. I love it because it is useful. I love it because I am a fan of Google as an organization. I think they make good choices. I love it because it is innovative. I love it because it is portable, functional, and benefits me in my lifestyle. I love it because it is extensible, flexible, and meaningful beyond the technology in and of itself.

It provides me with a certain simplicity in many ways in my life. For example, I use it to log my calories while I am out, as I eat during the day, using the MyFitnessPal app, which allows me to track my caloric goals, get support from the community, look up calorie values for just about any food I eat, and store all of my eating activity. I could do this with a simpler solution, such as a notebook, pencil and calorie counts book, but it is simpler, in my opinion, to carry just one object, in which I can do those tasks with less effort.

Another example is my beloved Fitbit, an amazing device that acts as pedometer and altimeter, tracking steps taken very accurately, stair flights taken, sleep, and calories burned. I have used a few pedometers in the past, and I got incredibly frustrated with their limited function and inaccuracies. The Fitbit allows me to know when I have done enough movement for the day, when I’ve not, how I’m sleeping, how many calories I’m burning, how fast I’m going, and more. Guesswork is gone. Using other methods to do this might be without technology, but they would not be simpler in the least. When I walk in my home, the Fitbit wirelessly syncs with my account on the web, updating my charts and reflecting my effort. All I have to do it remember to throw the Fitbit on my hip, and the rest is simply movement. This is simplicity defined, given my goals.

In my opinion, technology provides increased simplicity, or it has less value for me.  Technology and simplicity are not only compatible for me, they are deeply connected.

 

Categories
insights photography

If I was to make you a simple, 5 step, low-cost, nutritional lifestyle starter kit, it would be this.

Wholefoods hot bar by lemasney
Wholefoods hot bar by lemasney

I really want to help people. I want to help people to lose weight or gain weight, or manage their weight and health and life to get to their goals, but people’s history, culture, and experience with weight management and the rest often gets in the way of their progress. I want to say “It’s so easy!” but in reality, getting started is kind of not-easy. People tell me that the 10 steps I proposed make sense, but are perhaps a little too complicated for their nutritional lifestyle.

I hear you.

You have to learn a few things about yourself. You will likely have to read. Be vigilant about what you put allow in your mouth and mind, and you have to know what’s best to put allow there. Perhaps most importantly, you have to be honest with yourself, which may also mean forgetting what you ‘know‘ about weight, eating, and nutrition. None of this is easy, and it’s really hard to not do those things and be successful. It gets easier as you go though.

The rest is a lot simpler than I’ve proposed it here. I’ve written a few posts that go into fine, glorious (some have said ‘too much‘, whatever that means) detail of what to do to get started, but in this post I want to try to simplify what you need to do.

A simple 5-step starter kit to managing your weight, health, and life (with suggested solutions).

1. Use your existing scale, or get a good scale and weigh yourself, at least once a week. Write it down, every time. Then, use weight x 10 to find your generalized metabolic rate.

My scale is amazing. It tells me my weight and body fat content, and wirelessly reports it to a chart on a website, but you don’t need my scale to lose weight. [EDIT: I use the Fitbit Aria Wi-fi Smart Scale, Black]

Let’s say you discover you are 200 pounds with your scale. With some disregard for height and other factors, an easy rule of thumb is that to stay at that weight, you have to eat about 10 times your numeric weight (pounds) in calories. So 200 x 10 = 2000 calories a day will keep you at about 200 pounds, if you don’t go out of your way to exercise, but rather just go about your day. There are far more exact numbers, but this is the simple, generalized  version of your metabolic rate. I’d suggest this scale for $30.

Ozeri Precision Pro II Digital Bathroom Scale, 440 LB Capacity Tempered Glass Platform with Step-on Activation

2. Use the formula (weight x 10) – 500 to find your calorie deficit and lose a pound a week.

Use the metabolic rate you determined above (in our example, it’s 200 x 10 or 2000 calories) and subtract 500 from it (a result of 1500 calories). In our example above, the 200 pound person should eat about 1500 calories to lose about a pound a week. There are better, more accurate options for determining this, but this should still work for most. When this imaginary person gets to 1500 calories in a 24 hour period, they should stop eating. One warning: unless you are especially short, like 4 feet tall, don’t eat less than 1200 calories, please. Also, if you exercise, you’ll likely lose more per week.

3. Get a very portable notepad, and write what you eat, every little thing. everyday.

I record all my calories on a web site, but you don;t need to do that. But you must know what you are eating to assess whether it is too much, too little, or just right for your goals. Your notepad will tell you how much energy you still get to eat for the day, and how much you have already consumed. Here is a ledger style pad, which speaks to my calories as money analogy, for about $4.

Wilson Jones Line Memo Book, Dollar and Cents Format, 144 Pages (WS50A)

4. Get a good calorie count book to discover the calories in the food that you are eating. Write those calories down next to the foods you eat.

I use a web site for my calories, but you don’t have to. There are many, but I would get a more recent one, after some of the calorie posting laws have gone into effect for chains, many more calories are now available. This one is for 2012, and has just about everything you need to know now for about $9.

The CalorieKing Calorie, Fat, & Carbohydrate Counter 2012

5. Find out how much you should weigh for your height, weight, age, and gender.

I use a web site to manage my weight monitoring, but you need not do this. Here’s a chart from the generous friends at http://www.disabled-world.com/ that tells you what you should weigh.

http://www.disabled-world.com/
Simplified male and female height to weight ratios for adults, copyright with implied permission to share and re-use with attribution. ©disabled-world.com

6. That’s it. There is no 6.

Go get your $30 scale, $9 book, and $4 notepad, and start losing a pound a week. It could not be simpler than this.

 

Categories
insights photography

A friend asked me for help losing weight, this is my response.

A bowl of noodles - lemasney.com
A bowl of noodles - lemasney.com
A bowl of noodles by John LeMasney via 365sketches.org #Inkscape #food #illustration
A bowl of noodles by John LeMasney via 365sketches.org #Inkscape #food #illustration

A very good friend who reached out for help losing weight asked me where to start. I asked her if she had read my recent post on my nutritional methods, and she said she had not. I asked her to start there.

In the mean time, I asked her some questions about her body, and she was brave enough to share the answers. With the answers, I was able to give her a plan. The plan looks like this:

She is 31, 5’2″, sedentary, and 192 pounds, which means that:

Her BMI is 35. BMI of 30 and above indicates a higher frequency of heart disease and other ailments, and is commonly called obesity. I am obese as well, and it means that we should both weigh less than we do for health.

Her Resting Metabolic Rate (RMR) is 1614 calories and her Basal Metabolic Rate (BMR) is 1631 calories. This means that if she were in a coma, her body would still burn over 1600 calories.

Her Total Daily Energy Expenditure (TDEE) is 1957 calories. This means that this is what she burns in an average day, with all of her walking, driving, and living.

A reasonable deficit to lose weight, about a pound a week, is 500 calories per day below TDEE, so 1957-500 = 1457 calories. If she eats only 1457 calories a day, she will lose about a pound a week. With exercise, it will be more, but exercise is not necessary, just recommended.

So, using the analogy of money I refer to in my post above, she is walking around with $1450 in calories to spend each day.

Here are some common fast food items that will use most of this allowance.

The 7-layer Taco Bell burrito she ate the other day is about a third of her daily calories. is worth about $500 in calories.

Alternatively, she can get a lot more for her money by eating vegetables and fruits. Most servings of a cup are less than 100 calories each. She could either eat one large fast food sandwich, 3 burritos,  or 14 cups of vegetables in a day, and no matter which of these she chooses, she would be under her calorie goal, though there are great mental and energy benefits to the latter. http://www.healthalternatives2000.com/fruit-nutrition-chart.html

The key is to know how many calories she is eating, and how many she should eat. If she stays below her goal, she will lose. It’s that simple.

If you’d like me to help you with your nutritional profile, contact me at lemasney@gmail.com. I’d love to help you get healthy.

Categories
insights photography

My nutritional progress and weight loss

Losing Weight: John LeMasney before picture
John LeMasney before picture
Losing Weight: John LeMasney after picture
Losing Weight: John LeMasney before picture
Losing Weight: John LeMasney before picture
Losing Weight: John LeMasney before picture
Losing Weight: John LeMasney after picture
Losing Weight: John LeMasney after picture
Losing Weight: John LeMasney before picture
Losing Weight: Eat Real Food cc-by lemasney

I’ve sparked considerable interest in my weight loss journey after shedding about 50 pounds in 11 weeks, transitioning from obesity to being slightly overweight and now heading towards a healthy weight range. As of July 2012, I stand at 6’2″, weighing 239 lbs, with a 40-inch waist and 25% body fat, down from 290 lbs and a 50+ inch waist. My goal is a weight of 200 pounds, a waist of 36 inches or less, and a body fat percentage around 15%. I’m on track to achieve this in the next three months if my progress continues.

People often ask if my rapid weight loss is safe, if I’m using supplements, if I’m unwell, or if it’s a difficult process. So, I’ve decided to outline my method here, though I recommend consulting with a healthcare provider to ensure any weight loss plan is medically sound.

Here’s a concise summary of my approach:

  1. I understand my caloric needs by knowing my Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE). I consume 1600 calories daily, less than my TDEE, ensuring at least a 2-pound loss weekly, further augmented by exercise.
  2. I monitor my weight, Body Mass Index (BMI), and Body Fat Percentage (BFP), using scales and calculators to focus on objective metrics rather than subjective self-image.
  3. I count every calorie like a financial budget, recording it diligently to avoid ‘caloric debt,’ which equates to fat.
  4. I don’t exclude any foods based on ideology but prioritize real, unprocessed, and preferably organic foods for their low-calorie and high-nutrient profiles.
  5. Happiness is crucial to my plan. Emotional instability often leads to erratic eating patterns, so I seek positive company and professional help when necessary and use exercise as a mood enhancer.
  6. I exercise by walking daily without straining myself, and I don’t consume the extra calories I burn.
  7. I use reliable, free tools like MyFitnessPal and Fitbit to track my progress, which offers community support and syncs with my exercise devices.
  8. I’ve confronted personal obstacles, like alcohol, which previously derailed my weight management efforts.
  9. I prepare my own meals to control what I eat or choose dining options where the content and calorie count are clear.
  10. I drink plenty of water throughout the day to stay hydrated and support my weight loss.

To sum up my method: I’m aware of my current and target weight, I know my caloric needs, I track my food intake rigorously, I choose nutritious foods, and I stay hydrated. That’s how I’m successfully losing weight.

Categories
insights photography

On the nutritional morals of fresh corn

Curried cauliflower, egg and corn hash, with lavash bread and French-pressed coffee.
Curried cauliflower, egg and corn hash, with lavash bread and French-pressed coffee.

A weight loss expert who I was helping with a technology issue set told me last night, after reviewing my food diary, that I should not be eating corn on the cob, because it’s a “horrible carb”. Sigh. I really reject and resent any nutritional methodology that rejects whole food in any form.

Corn has great fiber, natural sugars, and is a delicious sweet treat with a nice crunch. It’s versatile, and can add those qualities to an otherwise purely savory dish.

I love corn on the cob, sliced fresh and straight into a pan with a bit of salt and garlic and a touch of lime when available. It’s one of the best ways in the world to enjoy about 80 calories. )

I kept saying “No… COB, corn on the COB” until she stopped telling me it was a bad carb. Meanwhile, in her kitchen, she had brownies with icing. I’d rather have the corn. I explained for a moment how despite having fresh corn about twice a week since the season arrived, that I have lost over 50 pounds in 11 weeks. I was not selling her.

If someone removes carbohydrates from their diet, they will very likely lose weight, but in my opinion and experience, they are not losing because of the missing carbohydrates, but rather the missing calories. But I get to have corn, and delicious whole grain breads, and lots of other things I’d be sad about missing. So, please keep your brownies, I’ll take the corn every time.

Categories
insights photography

A pair of milestones, and some insights into how I am becoming fit and losing weight.

So, I’ve reached two almost simultaneous milestones I wanted to tell you about.

The first milestone is that I reached 250 pounds. That means that I have 50 more to go, and I have lost about 45 pounds since paying close attention to my health and nutrition again. It has been 70 days, or 10 weeks, since I’ve tried to lose weight and improve my nutritional lifestyle, starting at almost 300 pounds. I’m 39 years old, and 6 feet, 2 inches tall. I’ve lost over 100 pounds before, so I feel that this is an exercise more in practice than in theory.

The second milestone is that I’ve maintained 25% body fat percentage (BFP) for a day or two now. 25% is the well-known BFP indicating the high-end of overweight in later adult men. This is significant because, according to these standards, I am no longer obese, but rather overweight, and that is good absolutely fantastic news. According to the studies and findings associated with overweightedness versus obesity, I should see great health benefits if I can keep up this level of health versus an obese one.

I will feel less like I’m carrying a stone around in my stomach. My sleep apnea and skin issues will subside, and I will have more energy to commit to exercise and personal well-being.

However, I do not intend to stay overweight, and I am striving for a BFP of 15%, which is in the middle of the normal range. In other words, I am aiming for a final weight of 200 lb. with 30 lb. being fat. This is a significant point, because according to a different measure of overall health, the Body Mass Index (BMI), I will still be overweight, though I’ve been at 185 before, and I felt uncomfortably thin. People voiced concern for me because of my weight in a new way, and that was not fun either. BMI is often criticized for being less useful for people who are taller or shorter than the average, or who have a greater lean weight (more weight from bone, organs, and other lean material).

10 things I want you to know about how I’m losing about a pound every two days.

  1. I am eating a lot of shelled nuts, fresh fruit, fresh vegetables, natural beverages, like coffee, and very, very little meat or fish.
  2. I am trying to eat whole foods, when possible. Very often a meal or a snack consists of one type of food, like an ear of corn.
  3. I am trying to cook as much of my food as possible, as opposed to leaving it up to someone who does not care as much as me about my health.
  4. I do not restrict any kind of food, but rather prefer lower calorie, natural or close-to-natural foods. I gave up alcohol, which is the only exclusion to this rule.
  5. I eat my adjusted calories as though I was not exercising (now about 1650 kcals), and do not “eat back” more calories from exercise, often 500-1000 calories according to my activity tracker. There is controversy surrounding this idea, but not for me.
  6. I use MyFitnessPal.com to track my calories, and log everything I eat.
  7. I use a Fitbit Ultra tracker and the Fitbit Aria scale to track my calories burned through movement and my daily weight and fat percentage.
  8.  I try to remind myself of sensible approaches by reading, researching, experimenting, and repeating. The black walnuts harvest project (planned for a future post) is an example.
  9. I drink at least 64 ounces of water every day, and now crave it if I have not had it.
  10. I eat pizza at least 5 times a week, I have fast food on occasion, I eat packaged, processed foods, I use Splenda, and I ingest about 1/8 ounce of nicotine a day via electronic cigarettes. I am not leading, by any means, the epitome of a healthy lifestyle, but I am happy and satiated. I achieve sensible nutrition, a sweet spot I plan to stay at for a while.

So, here’s to your health, and I wish you the best day.