SW 4/1/13 =274.8
CW=268.6 down .8 but up .6 from last dd
Sleep= 5:07 75% worst night sleep I have had in a very long time.
Calories = 714 supposed to be under 500
Net Carbs = 18g/10%
KR = 1.46
Steps=5667 pitiful, no treadmill and stuck at my desk all day at work, then didn't end up doing the errands I expected to do.
So last night I watched Dr. Mosely from the links that Ruth gave us. I am newly motivated. He is a "regular" guy trying to do the most reasonable thing that he can sustain for life in order to improve his quality of life.
3 things I will apply to my life.
1. The fasting plan I am working on but with more vigor. So my dd's will be less than 500 calories, one meal when I get home from work or around 5:30ish, the rest of the day will be liquids, no nibbling. I will start doing crock pot meals for the boys on those days. My ud's will be eat to satisfaction. And I will work in those "superfoods" where ever possible/reasonable.
2. Work on "NEAT" (Non-Exercise Activity T?), this is about the movement you do all day long. It is proving to be (scientific studies) better for health than sitting all day and then going to the gym for a few hours. So I will work to get at least 10,000 a day, every day ASAP. From there I will work my way up. This means the treadmill every day, even on my dd's which I have been lax about-because oh poor me I only get 500 calories today I can't exercise too - and at work I will start using the bathroom upstairs and then walk to the stairs on the far end of the building to get back to my desk. I will also start doing a brief evening stroll around the block, unless it is pouring rain.
3. HIT, I am going to do the Tabata once a week, every weekend. I am just going to do 2 exercises for now. The little stair stepper thing and banded biceps alternating them and using the tabata app on my phone to time it. The idea of course is to do each at as high an intensity as I possibly can for the 20 seconds with a brief 10 second break in between each.
It was so helpful to see his reports and note the science and his results, very motivating. I strongly suggest you take an hour to watch.