New year and new rule!

So far my quitting smoking has gone good. Three relapses only, when I was drunk, because Lemmy died and his funeral.

Earlier this week I did measure my weight and that wasn't big suprise: 96,9 kg. On holiday we did eat good and a bit too much. Sure enough it hasn't been that cold either. I just read arcticle from about two years ago about how shivering may burn more fat than exercising. It isn't a big suprise that you would burn more fat when you are out in the cold that inside warm. Athletes that exercise outdoors have to eat more than athletes that exercise indoors because their bodies need to also keep body warm, so extra fat needs to be converted in to heat. 

So it's time to start exercising outdoors for more fat burning and losing weight. Only downside of this is that it's cold outside. Which can be managed by correctly dressing up, but then you won't get that much of extra fat burning. 

I quitted smoking, day 15.

Well, over two weeks. Good for me! Everything is easier from now on, not that it has been hard for me this time, but it's still hard for my wife.

I start lack a pace I set on myself on writing this blog and from now on it isn't that hard or different being without smoking. Since it's the first two weeks that are the hardest part in quitting smoking. If you managed this far, it's a very good start for healthier rest of the life. I'll focus on not getting fat and keeping from smoking from now on, on this blog.

So far I haven't got any fatter but it's only two weeks since I quitted.

It's nice outside and I should go and enjoy it more now that I don't smoke and I feel much better. Cheers!

I quitted smoking, day 11.

It has been now a bit over week and I am feeling fine. I have noticed that even though my nose is still a bit stuffed I can breath more easier and I have read that, after two or three weeks without smoking, my lungs may start to feel clear, and I'll start breathing easier. Also blood circulation in my gums and teeth are now similar to that of a non-user. That may explain why I have a tiny bleed in gums as they are healing now.

No more candy or sweet cravings and I have keep my eating under control. Yes, I do have extra bit occasionally but the point is not to make it too hard for myself. And it's better to have once in while a bit of treat for yourself and have more calories in a day than you consume, so that your body doesn't think that you aren't getting food enough and go in to save mode and try to halt your fat burning known as plateau, where your metabolism decreases. It doesn't stop it completely but slow it down. Your body tries to save your energy by adapting to lower intake by decreasing your metabolic rate.

Back to life.

Summer is over and it's time to have a reality check. 94.7 kg. On my last post I was at 90.8 kg. So I gained 4 kg over summer. Which I did expect, although I expected a bit more. Back to eating less. Which I have already started. And off with soda.

Last year I weighted around 99 kg and by spring I hit 88 kg. So I would expect to hit low 80's by next spring.

Keep up the good work people!

Summer is here, but shape isn't.

Well, it's June and I'm back at 90,8 kg. Okay, I've been lazy and had been eating a bit more than I have last autumn and winter. It was expected that I gain few kilos back. But now I have started a new course. Bicycling to work and back. 10 km per direction. That's about 400 kcal per dirction. Around 800 kcal more daily energy consumption. In a week that makes 4000 kcl which translate roughly 0,5 kg per week in weight loss. As I have two months till summer vacation it means I could lose weight about 4-5 kg. So, I'll be updating more often with my progress in here. So till next week, let the sun shine and keep up the work!

Backfired...

Well I did achieve a goal, but that whole goal is turned upside down. I've gain 3 kg back. I've quit smoking which has lead to eating much more and I've needed and eating candy too. It has helped me from smoking and I am not stressed about it since now I got a plan to getting in shape. Cycling to work five days a week. That's about 25 km per day, 125 km per week. Quick research showed that's about 350 kcal per day, that I didn't do last winter. So if I managed to lose 10 kg in winter without extra exercise I think I can manage my little set back.

Goal achieved!

For a four days in a row my weight has been under 90 kg! 88.8-88.9 but under 90. Why is it important to have it in a row for a four days? Well, when you are losing weight your weight is going up and down, between days it could be few kilos either way. Depending on how much you have eaten, drink and exercised. It's quite safe to say now, after a four days, that my one goal has been achieved. I have lost 10 kg in a bit more than seven months. And this is by just eating less and watch what you eat. I haven't added any extra exercise to this formula. Seven months and 10 kg equals 1.4 kg per month, which is about 0.3 kg per week. Good and healthy lost per week. First I didn't even think about it at all. I just started eating less in my subconscious mind and didn't notice it after I have tighten my belt a few times. After that I started monitoring my behavior and tracking my weight in the morning. I haven't weighted this less in a two decades! I was going to write that about ten years ago, but now that I think it was exactly ten years ago, that when I lost my previous job in the spring I started exercising more because I was unemployed and didn't really wanted a job for a summer. So I had a lot of free time and back then I lost in a three month roughly 10 kg, but I never got below 90 kg for a few days longer. After that I started gaining weight back a little by little until I reached 99.9 kg. I might have weighted over that 100 kg at some point since I didn't really care about my weight and life was going too fast to think. Now my second goal is to reach below 80 kg. And that means by this rate that I should hit that mark by November. I might get there faster since it's spring time and weather is getting warmer and sunny, which can lead to longer dog walks. And I have thinking about taking on a running. Not in a heavy kind of way, but getting my breath and to clear my head. So, till next time!

Losing weight steadily.

It has been seven months since I started losing weight. At the end of August I weighted 99 kg. I didn't plan to lose weight back then, but after I noticed that I had to tighten my belt on my jeans I started scaling my weight. I do scaling in the morning after morning pee almost every day. There was a story about study that those people that scaled their weight more often than those how didn't scale that often, lose more weight. That's probably because those you try to lose weight do scale their weight more often. I haven't kept any written records about my weight loss but in seven months I have lost 9 kg! Over 1 kg per month. As I scaled in the morning I weighted 90.4 kg and a bit later I did take morning shit scale read 89.8 kg, so that dump was 0.6 kg. My weight has been around 91-92 kg for awhile now and last weekend I hit 90.5 kg and I knew that won't hold for a week. During this week I scaled every morning my weight and it was between 91-92 kg. But now it has been second time in a week that my weight has been below 91 kg which could mean I am breaking that 90 kg barrier for good shortly.

Dehyration by drinking...

I got on the scale this morning and numbers were 92.7 kg. Later the day I have been drinking some Lonkeros and few beers. I know I am going to weight about 1-1.5 kg less than that in next morning. It's good boost for you when you try to lose weight, since you mostly are happier when you are drunk and by dehydration you lose excess fluids from your body. In a long run it doesn't get you far but when you are stuck in with your weight not dropping it a "happy" way to get extra boost. You should try it. After all I did lose weight by drinking almost 10 years ago. Of course there was modest exercise and control on what you eat and when, but I did get on the scale only Saturday or Sunday morning after drinking.

Yo-Yo.

So, now new news in weight loss game. Weight has been going back and forth between 92-94 kg now for few weeks. I don't take stress out of it, since I am not trying constantly lose weight. If I start taking it seriously I should start exercise more and keep track on what I eat and how much. At this moment in my life it's not what I am looking and keeping everything simple is my main focus on this weight loss.

Benefits of eating less.

So, I have been eating less to lose weight and now it there is an article about how eating less is good for all. For environment, for you, for poverty, for economy. Article states that it doesn't matter what you eat, as long as you eat less of it. That's the point I have meantioned. The Exponential Benefits of Eating Less - Pacific Standard: The Science of Society You should first of all think about how much you are eating, not what you are eating. It doesn't matter if you eat a 3 kg of bananas (avg. 2670 calories) and your body consume 2550 calories. You get more calories than you can consume which means that you'll get fat, in a long run, because your body stores that extra 120 calories as fat in you body.

Hangover gives good results!

Had a few beers last night and when I hit the scale this morning I had new low! 91.7 kg! My weight has been stuck around 93-94 kg, but today it was less than 92 kg, which I will gain back in few days since that weight lost was due dehydration from consuming alcohol yesterday. It's a good thing to have a few beers now and then.

Not since...

Okay, had few beers last night with couple friends and when I hit the scale this morning it showed personal low, weight I haven't seen since... well I can't remember when I have last time weighted less than 93 kg. Scale showed 92.6kg! So I have now lost around 7 kg in two months. And I haven't followed any trendy diet, nor exercised any more than usually daily routines. All I have done is eat less. Simple, cheap and working solution. I highly recommend to anyone that can do a bit of "hungry". As I earlier posted I usually eat breakfast after hour or hour and half after I have woken up. Lunch/dinner with modest amount of food. After a while your stomach will reduce in size and you can't eat a lot of food before you are full. Now I have added a "late night snack" on few days per a week. Which consist usually tea and couple of rye bread slice with slice of ham. I have browsed few website for a inspiration to write about this stuff, but mostly I got this trendy shit and has do's and don't's and you have to watch everything that you are going to put in your mouth. There are lots of people that say how they lost their weight with this-and-that diet, but you don't hear those persons that failed with those diets. Why? Because those diets are basically all the same in basic principal. Eat less. Here is a link diet comparison that has also ideal for and not ideal for column. So, you can check it out and see if any of those interests you and you need motivation to lose weight. It really doesn't matter what you are eating or not eating. Your daily intake has to be lower than your daily energy need.

99 Problems, but...

Yup, since August I have been eating a bit less on week and "not counting" on weekends, which has lead to tightening belt few times in two months. Mid September I noticed that my jeans was hanging lower and didn't stay up. So I tightened the belt and didn't think about it that much. After third time I hopped on the scale next morning and I have lost 2 kg! I haven't done any extra exercise or anything. You can lose weight by not doing anything extra, just don't eat so frigging much. After that I started thinking about how I have come to this. On week I don't eat breakfast until I am at work(roughly two hours after I have woken up) and one hot meal for lunch of dinner, depends on which shift I am working. And maybe a bit of sandwich in the evening. I don't keep track on how many calories I eat or consume since I am eating less than usually when my weight was steady 98-99 kg. I know that if you keep constant lower intake on calories than you consume your body goes in to "safe-mode" and you don't lose fat, but start to lose muscle. So I tend to eat bit more on weekends than I have been to compensate that, but not that much that my lower intake is compromised on week. Yesterday I went to scale again and 94.5 kg! I've lost 4 kg in two month, which is roughly 0.5 kg per week. And I haven't even kept record on how much is intake and how many hours I have exercise, how much calories does this meal contain or how long walk I have to take to compensate this candy. Sidenote: I you are a bit of hungry, drink some water, not soda or coffee or such, plain tap water.

Switching to water.

So, my weight has been around 99 kg and I have been drinking Dr Pepper on work, three 0,33l cans per day. Today I switched to water. Don't know if I can make it, since I love Dr Pepper. I have a key card to gym, but haven't been there yet. I guess I should before summer is over, right?