|Painting by Gene Ritchhart|
Losing weight is the hardest thing. During the pandemic I gained what a lot people call, "The COVID Fifteen." For me, it was actually twelve pounds of mostly home cooking and comfort carbs getting out of control.
In February of this year, I started my patented Moderate-Keto Routine (notice I didn't call it the four-letter word, DIET). This process involves simply stepping up my game from my Regular Low Carb Routine.
My Moderate-Keto Routine evolved from a couple earlier attempts in dieting using the Weight Watchers® counting calories/points method. I do give Weight Watchers credit for raising my awareness to the amount of carbohydrates I was putting into my body daily, and those carbs compared to proteins and fats. As we have all learned over the years with carb counting, carbohydrates turn to sugar, sugar turns to fat. It's one of the facts of life that doesn't get easier to face as I get older.
I'm a real foodie live-to-eat kind of guy and can easily fall off the low carb wagon, it's just that now my ability to get back on that wagon seems to fit more of good routine than a dire diet situation. Ultimately, it's about living a low carb lifestyle so that when I fall, I can easily get back up rather than follow some diet marketing scheme.
- Lesson Learned #1 - The faster I lost weight on a diet, the faster I gained it right back.
I come from a family that has the food gene. Most of us are built 4x4 stocky. From a DNA perspective, I didn't choose to be stocky, but I can choose NOT to be wider and stockier.
Once I hit my late 30's, my metabolism began slowing way down while our food culture was packing more carbs into almost every packaged food. Around 2010, I started reading the nutritional labels on the back of packaged foods, and formulated a plan.
- Lesson Learned #2 - Target and Eliminate specific high carb foods on a daily basis.
Reward yourself with those same foods on an occasional basis.
Now I'm not going to bore you with my current list of daily banned foods, but I will give you one example here that I added to my list in February of this year. If I had to pick one food category that is my caloric heroin, it would be bread. Within bread comes my favorite bread, toast and with toast comes the cherished butter and apricot jam. So now, my deadly toast habit is parked in a frozen loaf stored in my freezer, only to appear every now and then. No bread begets no butter and no jam.
Oh, and another thing that shot my weight up this past year during the pandemic, I got into making frozen blended fruit smoothies with vodka or tequila. Yeah, "F*** You COVID-19!"
Now with that being said, I needed to get back on the low carb wagon and lose some weight. Here is the most important lesson I've learned about losing weight.
- Lesson Learned #3 - LOSE ONE POUND A WEEK.
(I use a digital scale and calendar to track my progress.)
Now let's talk about Ketosis for a moment. Ketosis is a process that happens when your body doesn't have enough carbohydrates to burn for energy. Instead, it burns fat and makes things called ketones, which it can use for fuel.
Keto-type diets often start with a two-week carb abstinence program to get you into full-blown ketosis. These diets work on the scheme of dropping pounds instantly and giving their paying customers instant gratification. Now just like any addiction, going "cold turkey" is not recommended, and a slow gradual approach is the long game for success in the body weight game. I do not believe in punishing myself living in Full-Blown Ketosis, it's actually not mentally or physically healthy over extended periods of time.
By simply being a little more disciplined in my low carb daily eating routine, I'll typically lose a pound a week without the torture. I follow a more natural process of Moderate Ketosis over a period of weeks or months until I get down to my goal weight number. I then go back to my less regimented Regular Low Carb Routine as a lifestyle for my maintaining my weight.
I'll tell you though, moving from my low carb routine to moderate ketosis is still hard work, in fact the older I get, the harder it gets to lose weight. It can really get me down, do I just give up?
Second to what I eat, is my aerobic exercise routine. I've said this many times over the years, taking a daily walk is one of the keys to one's physical and mental health and ultimately living a long life.
- Lesson Learned #4 - Take A Walk At Least Once A Day,
and/or Run (Jog) Every Other Day
Some form of aerobic exercise is the second most important thing to do in maintaining or losing weight. The two together form my Health is a Lifestyle Routine (thank you Mark Hunter).Team Tortoise life philosophy, Slow and Steady.
- And, Lesson Learned #5 - Take Your Tunes With You
I always have some tunes on my phone to listen to on that walk or run.