I haven’t had booze in a while. I would have thought that not having booze would have immediately dropped weight. Made it easier for me to keep loosing it. But I’m not seeing it. Wonder if I have adapted to this?

Well let’s see.

Signs That You NEED to STOP Your Diet (Taking a 2-Week Break)

• Cheat by being at maintenance. At 280, my BMR is like 2500.
• Body heat generation.
• Leptin depletion due to the diet. OH WOW – carbohydrates INCREASE leptin
• This low carb / keto diet shit was a bad thing. The trick seems to be to be balanced, around time.
• Eat less carbs in the day, more in the night.
• Carbs will bring back leptin and thats why your hunger gets managed?

ADAPTIVE THERMOGENESIS has four parts

• BMR
• Energy needed to burn your food
• NEAT (non exercise activity thermogenesis)
• Thermic impact of exercise (calorie burn due to exercise)

This ^ has to be fine tuned.

It takes 2 weeks for METABOLIC ADAPTATION.

Diet breaks:

• Matador Study: Two weeks DIET + Two weeks at MAINTENANCE. Maybe I can do this?
• Calorie Shifting: 11 days DIET + 3 days whatever.

How to loose weight if you hit a weight loss plateau

• You are in a plateau if three weeks have gone by and you haven’t lost weight.
• MODERATE decrease in your calories. No need to go crazy. Just do about 150 calorie reduction.
• As you lose weight, you have to keep reducing calories.
• ALSO, you HAVE to increase your exercise too.

You cannot just reduce the calories. You have to increase the burn too.

Interesting goal: Reduce as much weight as you can but by keeping as high calorie intake as you can,

This means you have to dial up the activity.

DON’T JUST DO TOO MUCH CARDIO – BUILD UP A MUSCLE BASE.

Intermittent Fasting | 3 Ways to Break Weight Loss Plateaus- Thomas DeLauer

• ADAPTIVE THERMOGENESIS
• It reduces the the metabolism RAPIDLY. So, keep the body guessing! Just take 2 week breaks?

Hunger management 1

My hunger is being managed again. Just like that golden week where I lost 8 pounds.

Basically, I had two days of eating trashy food, including general tsos, fried rice, wonton ragoons, etc.

Then, the next day – no hunger.

I wonder if due to running, covid and calorie restriction my body doesn’t get some nutrients or something and so it craves something. And that creates the hunger. Technically, hunger is driven by hormones though, so, not sure.

Anyway, maybe once every two weeks or so I should have a cheat couple of days. Maybe that will rejigger things.

I haven’t had a legit run in weeks. Crisis with relationship, family. Flu recovery. Plateau. Not achieving my small goals. Work stresses. Everything’s coming together again – crescendoing again.

I was already supposed to have done a half marathon. But covid fucked it up.

Relationship is so fucked up right now. Communication issues. That’s all fucked up.

Work “negative feedback”. Fucked up. I didn’t even make the bonus I wanted.

I am purposely eating like crap to rejigger some of this shit. Maybe break out of this plateau.

Chris Terrell told me: “the best remedy to lack of energy is action”

I will run tomorrow. Running is everything to me. Running is life. Running.

Reset this stack. Just run a 5k tomorrow. That’s all. Then we will reevaluate.

I am at a plateau. Need to break through it. Two approaches: Cheat day with a crazy shit, followed by lower calorie week.

Another approach is fast for 36 hours.

Either way, something needs to rejigger this body.

Also, I am still just recovering from covid, so that could be a reason for this plateau.

A while ago, I wrote: Is this therapy.

Writing on this blog is a sort of therapy. It helps me clear my mind and also reinforce my plan.

This is helping me shift my mindset. From – someone who was bloated, fat, etc to someone who is constantly watching what I eat, generally active (modulo COVID), and sober.

I want to live a healthy life. I don’t want to be a random fat uncle who is prematurely aged.

Work, relationship, food, health, family – they are all being governed by a shifted mindset. The switch was flipped and it will continue to flip.

So, constantly keep writing and reviewing what you have written. This blog has been running for 10 years, so fuck it. Lets keep this going for a LONG time.

• Respitory sinus arythmia
• DEEP INHALE: Speed HR
• DEEP EXHALE: Slow down HR

Say no to people, including your family, if you are not getting good food. Im sorry, but at least for now, you have to be ruthless.

You have a plan, you have to keep going. Dont accept food thats not on your thing.

I need to constantly keep reminding myself about this.

It is a long marathon. Just pay attention to the present. And slowly chip away. Reduce the noise.

Covid test was negative today. Still have some symptoms but I cant want to get back on track.

All my work, relationship and health issues – none of them matter. It’s just me and the road. Me and burning stuff off. That’s it.

Sleep now.

Getting better but not totally done yet.

I am a bit afraid about running again. Worried that my lung and heart are weak. And also that the wind I am breathing is creating an issue.

Nah, I think instead I have had a quick recovery because I have not been drinking, have lost weight and have improved my cardiovascular health.

Lung strength

• Hydration lubricates the lungs. So important. About 5 liters per day for me.
• Good diet: Basically sweetgreen, digin stuff
• Aerobic exercise so important
• Reduce irritation
• NOTE: It is important to reduce symptoms. Suppress the cough with medication because the coughing stresses the lungs.
• Use vaccinations – they are not a silver bullet but they will help.
• Soothe the throat: warm liquid with lemon, ACV, green tea, black coffee. Reduces the inflammation