Health Progress, Keto Basics, Keto Beginner, Open Blog, Uncategorized

Back 2 Basics: Update Blog

Update: 9/8/18

I have been tracking for 2 1/2 days now and I’ve already lost 1.2 pounds (as of this morning).  I’m feeling great and doing well.  I did pay for the Premium version of the Carb Manager so I could add every single thing I consumed…it’s a lot of individual ingredients when I cook at home.

Also, as you read through, you may be interested in viewing my recent, Back to Basics, blog to help get a good grasp on some keto basics.  If you’re totally new to keto, you may want to check out Keto Basics and Getting Started.

Remember, you can always reach out to me.  I’d love to help!  I am not a medical professional, but I have experience, research, resources, recipes and common sense…all of which may assist you in meeting your health goals.

-Rebecca

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It’s so easy to get comfortable.  It wasn’t very long into my time doing keto that I stopped tracking my consumption.  I has a pretty good handle on my macros, carbs and overall consumption.  Uh…I was wrong.  Yep, you read that correctly.  I was wrong.

It gets a bit tedious to track every single item you eat every day of your life, at least for me.  I was doing a great job of tracking for the first 3-4 months, then I stopped and just eyeballed thinking I would be fine.  I didn’t gain weight, but I didn’t lose.  My health continued to improve and I did continue to shrink a little.

Mostly I am glad I didn’t go backwards, but that simply isn’t good enough as I have quite a ways to go.  I started thinking about getting back to the basics and the one thing I was putting off the most was tracking in my app (BTW, I use the Carb Manager app, but there are so many great ones that will do the trick), mostly because it takes time and is kind of annoying.  Feeling convicted and knowing that I’ve been fairly status quo for the last several months made me bite the bullet and start tracking again.  I also started fasting more regularly and not eating when I wasn’t hungry (I’ll admit that sometimes I would go out to breakfast with my husband just because I wanted to spend more time with him).

Yesterday I began my new, strict regime of fasting in the morning and tracking everything I consumed, except water and my electrolyte drink.  The one big thing I noticed was that I was over consuming carbs, didn’t have quite enough protein and went slightly over on my fat.  It’s really no wonder why I haven’t lost.  I mean, I fasted, was more careful and I still ate 31g net carbs!!  I cannot even guess how far I was off these past months.

Going to bed with this all in mind confirmed that I need to be more careful and mindful of what I’m doing and how well I’m taking care of myself.  Realistically, I don’t see myself tracking every single thing the rest of my life.  But I can make a reasonable compromise that will still help keep me in check.  I’ll tell you what I decided below.

This morning I already saw a difference!  I lost 0.8lbs.  Crap, this means I was way off when I was eyeballing!!  I lost nearly an entire pound in one day.  Dang it.  That means I was stalling because of my diet and maybe not as much because of stress as I thought.

Taking all of this in has changed my perspective.  I need to pay more attention and focus on what’s important.  I need to check myself more often than I have been.  I still have a lot of weight left to lose, at least 65 but more than 100 if you ask the doctor.  I want to be healthy for myself, my husband and I want to have children so badly…and I want to be healthy enough to get pregnant and help them to grow to be healthy babies.

My solution is simple.  I will track myself until I cannot stand it anymore and need a break.  But, instead of waiting until my annual Keto-versary to assess, I think I need to make reassessment and tracking something I strictly follow at least every season (3 months).  I’m thinking it could look something like this:

  • September track consumption in app
  • Maybe in late October or early November I stop tracking and try to eyeball
  • December reassess and track again
  • repeat for March and June

I should be tracking all of the time, but it’s just not who I am.  So I will take the time to focus on myself and reassess, then strictly track for as long as I can and tallow myself a break for the rest of that season.  Does it have to be seasonal?  No.  But I thought it would be easier for me to remember.

Here are some questions to ask yourself (and feel free to share your answers in the Comments section):

  • How are you doing right now?
  • How have you been feeling mentally and physically?
  • How do you track your consumption?
    • What tools or apps do you use?
    • Are they effective and user-friendly?
    • Do you need a different solution?
  • What are your goals?  Do they need to be updated or modified?
  • What changes do you feel that you need to make to achieve your goal(s)?

If you’re enjoying this blog, please share with others and click the Follow button so you get notifications when I post anything new. 

If you have any suggestions, questions or comments, please add them to the comments section below or email me directly at beckdoes20@gmail.com.

I’m not a health professional, just a regular person who may have some experience and resources that can help.

Health Progress, Uncategorized

Weight Tracking

For a while I’ve suspected my scale was in need of re-calibration.  Why was I suspect?  Well, my weight differed wildly from home to the doctor’s office.  I have no idea how to calibrate a scale and since it was fairly inexpensive and well loved ($10 for about 3 years), I was able to talk my husband into considering a high-tech scale.

Renpho Scale and App

A scale that is accurate, digital with high customer ratings on Amazon is what I was hoping for.  My husband decided it was time to investigate scales and the “new” technology.  Did you know you can sync a scale to an app on your phone?

Smart scales are awesome!  It can sync your weight to the phone all, plus scan your body for body fat percentage, BMI, keep track of progress, and so much more.  It’s actually really cool.

What isn’t cool is the price for these smart scales.  Most did the same things but were way over $100.  Yep, you could spend more than $100 US dollars for a new Smart Scale.  Nope, I’m not paying that!  I was ready to give up and compromise for a regular, reliable, cheap “dumb” scale.  I mean, I can enter in my weight manually to the app on my phone…it isn’t hard and really not that inconvenient.

And then we found a Smart Scale that won’t break the bank…the Renpho Bluetooth Body Fat Scale for less than $35!!!  That’s just a few bucks more than the dumb scale I was looking to buy originally.  It’ll sync up to so many different health/weight apps on your phone, like FitBit, Apple Health, Google Fit and it’s only Renpho app.  We went with the Renpho app…it’s free and easy to use.

The Renpho scale connects to your phone using bluetooth technology.  The Renpho app is easy to use, especially as it updates automatically when you use the scale, but includes the following information to track:

  • Weight
  • BMI
  • Body fat
  • Fat-free body weight
  • Body water
  • Skeletal muscle
  • Muscle mass
  • Bone mass
  • Protein
  • BMR
  • Metabolic Age

This is was more information that I knew I should track.  I mean, I don’t even know what BMR is, but it tracks it.

Notes:

This is not recommended for anyone over 400 lbs, pregnant or with a pace maker.

Remember when I thought my old scale needed to be re-calibrated?  Yeah.  The new scale weighs my husband and I about 32 lbs heavier.  I swear I wasn’t cheating before.  I did lose 63 lbs, but it means that instead of starting at 298, I was probably about 330.  That’s been a lot to cope with since last night.  I really don’t know why it bothers me so much because I am still making amazing progress.  But the questions do creep in…How did I let myself get so unhealthy and heavy? How did I not notice it was so bad? Was it actually higher and that was just the point when I began weighing myself again?

The reason I share this is for several reasons.  Number 1, it appears that while I lost 63 lbs, I am not 235 lbs as of yesterday morning.  Number 2, you can likely afford a smart scale with good ratings that doesn’t break the bank.  Number 3, this is a journey that we all must honestly go on to be successful.

Remember, there are many ways to track your success as your health journey continues.  Weight is not the only method.  Keep track of your measurements, how you feel and improvement of overall health for a full picture of your progress!

Again, if you’re interested in learning more about the Renpho scale and see the reviews on Amazon, click on the link and check it out.  With nearly 4,000 reviews it still has 4.5 stars.  It’s easy to use, accurate, fun, smart and reasonably priced.  I truly was expecting a scale like this to be closer to $150 or more.