Doug's Diet - Phase II

After 700 days I have decided, this Friday morning, to make the first
actual tweaks to my diet!

After all, being on a plateau (or weight creeping up) for about 6
months now should be an indication to anybody (except maybe George
Bush) that the current strategy isn't working anymore.

I've got to get rid of these last 10-20 lbs!

After 700 days of not of not going off my diet even one time I have
been hesitant about making adjustments. But I have given this a great
deal of thought and think I found an adjustment I can be confident of
sticking with. And I really should be more confident of my ability to
deal with minor changes at this point!

Here is what I decided to do starting today - the usual "weigh-in" day
of my diet week:

Daily Net Calorie Limit (after exercise calories are deducted)
--------------------------------------------------------------
Old Daily Limit: 1700 calories
New Daily Limit: 1500 calories

Reasoning: My current daily limit was fine when I first started my
diet. But when I first started it didn't matter if I was a bit off
when calculating my BMR because I had so much to lose. It is clear
that I am now eating too much to lose any more so I must reduce my
daily net calorie limit. Duh.

Note: This happens to also be closer to what Weight Watchers
recommends I set as my daily target caloric limit: 28 points x 50
calories/point = 1400 calories.

Weekly Bonus Calories
---------------------
Old Bonus: 1000 calories
New Bonus: 1700 calories

Reasoning: Instead of reducing my daily calories by just 100 calories
I reduced it by 200 calories. But I'm really only losing 100 calories
(a very minor tweak!) because I'm taking the other 7 x 100 = 700
calories and adding it to the bonus. So I'm just spreading it around
differently. There are two reasons for this: (1) Having the slightly
lower daily limit is more of a reasonable target and should result in
generally lower weekly caloric averages because I tend not go so much
into bonus and (2) having the higher bonus there is very reassuring.
Like "Mamas Bank Account".

As with all these strategies, good dieting rules are a bag of
psychological tricks designed to make it easy to stick with. Starting
the week with a higher bonus will help a lot counter-balancing the
lower daily target limit.

Note: This also happens to be almost the same as the Weight Watchers
free points for the week, which comes to 35 points x 50 calories/point
= 1750 points.

Exercise Calories
-----------------
Old Way: 100% credit for all countable exercise calories expended
(walking, cycling, etc.)
New Way: 50% credit for all countable exercise calories expended

Reasoning: This one I gave a LOT of thought to. By deducting just 50%
of my exercise calories from what I've eaten each day (instead of
100%) I accomplish various positive things: (1) The obvious one is
that exercise will tend to drive weight LOSS more, rather than just
being a counter-balance to what I've eaten. The more I exercise, the
more POSITIVE weight loss effect there should be. (2) Because I'm
getting less "credit" for exercise there should be positive incentive
to exercise MORE - so I can eat more. and (3) Doing it this
provides a "margin of error" for calorie (eating and exercise)
calculation/estimation errors that might creep into the diet.

Note: This too is closer to the way that Weight Watchers calculates
"activity points".

It is interesting to note that my own independent conclusions about
daily caloric intake, weekly bonus calories and exercise calories all
result in my personal diet moving closer to the Weight Watcher's plan.

Anyway, I've begun my "Diet Phase II" as of today. I'll let you know
how it goes!

doug

I am so proud for you!!! you have taken all you have learned about yourself
and are going to make it work better for you, that is truly a major NSV, Lee
doug lerner wrote in message
ups.com...
After 700 days I have decided, this Friday morning, to make the first
actual tweaks to my diet!

After all, being on a plateau (or weight creeping up) for about 6
months now should be an indication to anybody (except maybe George
Bush) that the current strategy isn't working anymore.

I've got to get rid of these last 10-20 lbs!

After 700 days of not of not going off my diet even one time I have
been hesitant about making adjustments. But I have given this a great
deal of thought and think I found an adjustment I can be confident of
sticking with. And I really should be more confident of my ability to
deal with minor changes at this point!

Here is what I decided to do starting today - the usual "weigh-in" day
of my diet week:

Daily Net Calorie Limit (after exercise calories are deducted)
--------------------------------------------------------------
Old Daily Limit: 1700 calories
New Daily Limit: 1500 calories

Reasoning: My current daily limit was fine when I first started my
diet. But when I first started it didn't matter if I was a bit off
when calculating my BMR because I had so much to lose. It is clear
that I am now eating too much to lose any more so I must reduce my
daily net calorie limit. Duh.

Note: This happens to also be closer to what Weight Watchers
recommends I set as my daily target caloric limit: 28 points x 50
calories/point = 1400 calories.

Weekly Bonus Calories
---------------------
Old Bonus: 1000 calories
New Bonus: 1700 calories

Reasoning: Instead of reducing my daily calories by just 100 calories
I reduced it by 200 calories. But I'm really only losing 100 calories
(a very minor tweak!) because I'm taking the other 7 x 100 = 700
calories and adding it to the bonus. So I'm just spreading it around
differently. There are two reasons for this: (1) Having the slightly
lower daily limit is more of a reasonable target and should result in
generally lower weekly caloric averages because I tend not go so much
into bonus and (2) having the higher bonus there is very reassuring.
Like "Mamas Bank Account".

As with all these strategies, good dieting rules are a bag of
psychological tricks designed to make it easy to stick with. Starting
the week with a higher bonus will help a lot counter-balancing the
lower daily target limit.

Note: This also happens to be almost the same as the Weight Watchers
free points for the week, which comes to 35 points x 50 calories/point
= 1750 points.

Exercise Calories
-----------------
Old Way: 100% credit for all countable exercise calories expended
(walking, cycling, etc.)
New Way: 50% credit for all countable exercise calories expended

Reasoning: This one I gave a LOT of thought to. By deducting just 50%
of my exercise calories from what I've eaten each day (instead of
100%) I accomplish various positive things: (1) The obvious one is
that exercise will tend to drive weight LOSS more, rather than just
being a counter-balance to what I've eaten. The more I exercise, the
more POSITIVE weight loss effect there should be. (2) Because I'm
getting less "credit" for exercise there should be positive incentive
to exercise MORE - so I can eat more. and (3) Doing it this
provides a "margin of error" for calorie (eating and exercise)
calculation/estimation errors that might creep into the diet.

Note: This too is closer to the way that Weight Watchers calculates
"activity points".

It is interesting to note that my own independent conclusions about
daily caloric intake, weekly bonus calories and exercise calories all
result in my personal diet moving closer to the Weight Watcher's plan.

Anyway, I've begun my "Diet Phase II" as of today. I'll let you know
how it goes!

doug

doug lerner wrote:
After 700 days I have decided, this Friday morning, to make the first
actual tweaks to my diet!

-------------8carefully trimmed - like Doug! 8----------------

WW is a good model, isn't it! As I got lighter, so the points allowed
got lower, in stages... I went from 24 points a day (213lbs) down to a
present 18 points a day at 146lbs... As a sedentary person not
indulging in exercise, I should still lose on that point allowance. I
usually do, hormones aside! I'm allowed 23 points for maintenance. At
the moment I'm trying to lose a couple or three more pounds, so trying
to stay closer to the 18 points a day.

I'm allowed to earn as many exercise points as I like, but I can only
consume 12 in a week. And we don't have that bank of extras in the UK
on the points system.

My usual consumption is 18-21 points, using a few of my exercise points,
as I hit goal in October and am trying to maintain. Maintaining does
NOT mean being exactly the same weight every week: you float up and down
a bit according to weather, what you are doing, whether or not you eat
out, this week's hormones... So long as you are in the grace band (five
pounds either side of goal, or still inside the BMI for your height) you
are OK) I'm inside that limit, though three up on my target, which
is why I'm trying to shed a few more... Works for me!
--
Kate XXXXXX R.C.T.Q Madame Chef des Trolls
Lady Catherine, Wardrobe Mistress of the Chocolate Buttons
http://www.katedicey.co.uk
Click on Kate's Pages and explore!

doug lerner wrote:
After 700 days I have decided, this Friday morning, to make the first
actual tweaks to my diet!

After all, being on a plateau (or weight creeping up) for about 6
months now should be an indication to anybody (except maybe George
Bush) that the current strategy isn't working anymore.

I've got to get rid of these last 10-20 lbs!

After 700 days of not of not going off my diet even one time I have
been hesitant about making adjustments. But I have given this a great
deal of thought and think I found an adjustment I can be confident of
sticking with. And I really should be more confident of my ability to
deal with minor changes at this point!

Here is what I decided to do starting today - the usual "weigh-in" day
of my diet week:

Daily Net Calorie Limit (after exercise calories are deducted)
--------------------------------------------------------------
Old Daily Limit: 1700 calories
New Daily Limit: 1500 calories

Reasoning: My current daily limit was fine when I first started my
diet. But when I first started it didn't matter if I was a bit off
when calculating my BMR because I had so much to lose. It is clear
that I am now eating too much to lose any more so I must reduce my
daily net calorie limit. Duh.

Note: This happens to also be closer to what Weight Watchers
recommends I set as my daily target caloric limit: 28 points x 50
calories/point = 1400 calories.

Weekly Bonus Calories
---------------------
Old Bonus: 1000 calories
New Bonus: 1700 calories

Reasoning: Instead of reducing my daily calories by just 100 calories
I reduced it by 200 calories. But I'm really only losing 100 calories
(a very minor tweak!) because I'm taking the other 7 x 100 = 700
calories and adding it to the bonus. So I'm just spreading it around
differently. There are two reasons for this: (1) Having the slightly
lower daily limit is more of a reasonable target and should result in
generally lower weekly caloric averages because I tend not go so much
into bonus and (2) having the higher bonus there is very reassuring.
Like "Mamas Bank Account".

As with all these strategies, good dieting rules are a bag of
psychological tricks designed to make it easy to stick with. Starting
the week with a higher bonus will help a lot counter-balancing the
lower daily target limit.

Note: This also happens to be almost the same as the Weight Watchers
free points for the week, which comes to 35 points x 50 calories/point
= 1750 points.

Exercise Calories
-----------------
Old Way: 100% credit for all countable exercise calories expended
(walking, cycling, etc.)
New Way: 50% credit for all countable exercise calories expended

Reasoning: This one I gave a LOT of thought to. By deducting just 50%
of my exercise calories from what I've eaten each day (instead of
100%) I accomplish various positive things: (1) The obvious one is
that exercise will tend to drive weight LOSS more, rather than just
being a counter-balance to what I've eaten. The more I exercise, the
more POSITIVE weight loss effect there should be. (2) Because I'm
getting less "credit" for exercise there should be positive incentive
to exercise MORE - so I can eat more. and (3) Doing it this
provides a "margin of error" for calorie (eating and exercise)
calculation/estimation errors that might creep into the diet.

Note: This too is closer to the way that Weight Watchers calculates
"activity points".

It is interesting to note that my own independent conclusions about
daily caloric intake, weekly bonus calories and exercise calories all
result in my personal diet moving closer to the Weight Watcher's plan.

Anyway, I've begun my "Diet Phase II" as of today. I'll let you know
how it goes!

doug


Any chance the last 10-20 lbs you're worried about may be more of a body
shaping issue than weight loss? Perhaps some fat around the midsection
that you're trying to lose with weight loss instead of building chest
and arm muscle that would reduce the waist size while maintaining the
same weight?
--

Cheese

http://cheesensweets.com/contacts/cheese.php

"doug lerner" wrote in message
ups.com...
After 700 days I have decided, this Friday morning, to make the first
actual tweaks to my diet!

After all, being on a plateau (or weight creeping up) for about 6
months now should be an indication to anybody (except maybe George
Bush) that the current strategy isn't working anymore.

I've got to get rid of these last 10-20 lbs!

After 700 days of not of not going off my diet even one time I have
been hesitant about making adjustments. But I have given this a great
deal of thought and think I found an adjustment I can be confident of
sticking with. And I really should be more confident of my ability to
deal with minor changes at this point!

Here is what I decided to do starting today - the usual "weigh-in" day
of my diet week:

Daily Net Calorie Limit (after exercise calories are deducted)
--------------------------------------------------------------
Old Daily Limit: 1700 calories
New Daily Limit: 1500 calories

Reasoning: My current daily limit was fine when I first started my
diet. But when I first started it didn't matter if I was a bit off
when calculating my BMR because I had so much to lose. It is clear
that I am now eating too much to lose any more so I must reduce my
daily net calorie limit. Duh.

Note: This happens to also be closer to what Weight Watchers
recommends I set as my daily target caloric limit: 28 points x 50
calories/point = 1400 calories.

Weekly Bonus Calories
---------------------
Old Bonus: 1000 calories
New Bonus: 1700 calories

Reasoning: Instead of reducing my daily calories by just 100 calories
I reduced it by 200 calories. But I'm really only losing 100 calories
(a very minor tweak!) because I'm taking the other 7 x 100 = 700
calories and adding it to the bonus. So I'm just spreading it around
differently. There are two reasons for this: (1) Having the slightly
lower daily limit is more of a reasonable target and should result in
generally lower weekly caloric averages because I tend not go so much
into bonus and (2) having the higher bonus there is very reassuring.
Like "Mamas Bank Account".

As with all these strategies, good dieting rules are a bag of
psychological tricks designed to make it easy to stick with. Starting
the week with a higher bonus will help a lot counter-balancing the
lower daily target limit.

Note: This also happens to be almost the same as the Weight Watchers
free points for the week, which comes to 35 points x 50 calories/point
= 1750 points.

Exercise Calories
-----------------
Old Way: 100% credit for all countable exercise calories expended
(walking, cycling, etc.)
New Way: 50% credit for all countable exercise calories expended

Reasoning: This one I gave a LOT of thought to. By deducting just 50%
of my exercise calories from what I've eaten each day (instead of
100%) I accomplish various positive things: (1) The obvious one is
that exercise will tend to drive weight LOSS more, rather than just
being a counter-balance to what I've eaten. The more I exercise, the
more POSITIVE weight loss effect there should be. (2) Because I'm
getting less "credit" for exercise there should be positive incentive
to exercise MORE - so I can eat more. and (3) Doing it this
provides a "margin of error" for calorie (eating and exercise)
calculation/estimation errors that might creep into the diet.

Note: This too is closer to the way that Weight Watchers calculates
"activity points".

It is interesting to note that my own independent conclusions about
daily caloric intake, weekly bonus calories and exercise calories all
result in my personal diet moving closer to the Weight Watcher's plan.

Anyway, I've begun my "Diet Phase II" as of today. I'll let you know
how it goes!

It is interesting that you arrived at roughly the WW flex plan. It should
work as you planned.

How are you going to reduce your calories at this stage of the game?

What's your current weight that you came up with 28 daily points? The old WW
chart http://www.lesslisa.com/wwchart.htm says 28 points is for someone
225-249 pounds. I thought you were lighter than that. If you weigh a lot
less than 225, then eating 28 points a day would also explain why you were
not losing. This is why WW has us drop daily points with each 25 pounds
lost.

Keep us posted. You are doing great.

On May 11, 10:06 pm, "Laura" wrote:
"doug lerner" wrote in message

ups.com...



After 700 days I have decided, this Friday morning, to make the first
actual tweaks to my diet!

After all, being on a plateau (or weight creeping up) for about 6
months now should be an indication to anybody (except maybe George
Bush) that the current strategy isn't working anymore.

I've got to get rid of these last 10-20 lbs!

After 700 days of not of not going off my diet even one time I have
been hesitant about making adjustments. But I have given this a great
deal of thought and think I found an adjustment I can be confident of
sticking with. And I really should be more confident of my ability to
deal with minor changes at this point!

Here is what I decided to do starting today - the usual "weigh-in" day
of my diet week:

Daily Net Calorie Limit (after exercise calories are deducted)
--------------------------------------------------------------
Old Daily Limit: 1700 calories
New Daily Limit: 1500 calories

Reasoning: My current daily limit was fine when I first started my
diet. But when I first started it didn't matter if I was a bit off
when calculating my BMR because I had so much to lose. It is clear
that I am now eating too much to lose any more so I must reduce my
daily net calorie limit. Duh.

Note: This happens to also be closer to what Weight Watchers
recommends I set as my daily target caloric limit: 28 points x 50
calories/point = 1400 calories.

Weekly Bonus Calories
---------------------
Old Bonus: 1000 calories
New Bonus: 1700 calories

Reasoning: Instead of reducing my daily calories by just 100 calories
I reduced it by 200 calories. But I'm really only losing 100 calories
(a very minor tweak!) because I'm taking the other 7 x 100 = 700
calories and adding it to the bonus. So I'm just spreading it around
differently. There are two reasons for this: (1) Having the slightly
lower daily limit is more of a reasonable target and should result in
generally lower weekly caloric averages because I tend not go so much
into bonus and (2) having the higher bonus there is very reassuring.
Like "Mamas Bank Account".

As with all these strategies, good dieting rules are a bag of
psychological tricks designed to make it easy to stick with. Starting
the week with a higher bonus will help a lot counter-balancing the
lower daily target limit.

Note: This also happens to be almost the same as the Weight Watchers
free points for the week, which comes to 35 points x 50 calories/point
= 1750 points.

Exercise Calories
-----------------
Old Way: 100% credit for all countable exercise calories expended
(walking, cycling, etc.)
New Way: 50% credit for all countable exercise calories expended

Reasoning: This one I gave a LOT of thought to. By deducting just 50%
of my exercise calories from what I've eaten each day (instead of
100%) I accomplish various positive things: (1) The obvious one is
that exercise will tend to drive weight LOSS more, rather than just
being a counter-balance to what I've eaten. The more I exercise, the
more POSITIVE weight loss effect there should be. (2) Because I'm
getting less "credit" for exercise there should be positive incentive
to exercise MORE - so I can eat more. and (3) Doing it this
provides a "margin of error" for calorie (eating and exercise)
calculation/estimation errors that might creep into the diet.

Note: This too is closer to the way that Weight Watchers calculates
"activity points".

It is interesting to note that my own independent conclusions about
daily caloric intake, weekly bonus calories and exercise calories all
result in my personal diet moving closer to the Weight Watcher's plan.

Anyway, I've begun my "Diet Phase II" as of today. I'll let you know
how it goes!

It is interesting that you arrived at roughly the WW flex plan. It should
work as you planned.

How are you going to reduce your calories at this stage of the game?

What's your current weight that you came up with 28 daily points? The old WW
charthttp://www.lesslisa.com/wwchart.htmsays 28 points is for someone
225-249 pounds. I thought you were lighter than that. If you weigh a lot
less than 225, then eating 28 points a day would also explain why you were
not losing. This is why WW has us drop daily points with each 25 pounds
lost.

Keep us posted. You are doing great.

I weigh about 84 kg right now, which is about 185 lb. When I did my
free one week WW Online trial a couple of months ago that's what their
online calculation came up with for my points, at my age, sex, etc.

To reduce calories, I'm going to:

1. Make my dinner protein portions smaller and add more vegies
instead.
2. Eat lower-calorie more filling vegie/fruit snacks and less pre-
packaged snacks.
3. Have a lower calorie breakfast more often (oatmeal instead of
cottage cheese and eggs - thats a 200 calorie saving right there!)

doug

On May 11, 9:44 pm, Cheese wrote:
doug lerner wrote:
After 700 days I have decided, this Friday morning, to make the first
actual tweaks to my diet!

After all, being on a plateau (or weight creeping up) for about 6
months now should be an indication to anybody (except maybe George
Bush) that the current strategy isn't working anymore.

I've got to get rid of these last 10-20 lbs!

After 700 days of not of not going off my diet even one time I have
been hesitant about making adjustments. But I have given this a great
deal of thought and think I found an adjustment I can be confident of
sticking with. And I really should be more confident of my ability to
deal with minor changes at this point!

Here is what I decided to do starting today - the usual "weigh-in" day
of my diet week:

Daily Net Calorie Limit (after exercise calories are deducted)
--------------------------------------------------------------
Old Daily Limit: 1700 calories
New Daily Limit: 1500 calories

Reasoning: My current daily limit was fine when I first started my
diet. But when I first started it didn't matter if I was a bit off
when calculating my BMR because I had so much to lose. It is clear
that I am now eating too much to lose any more so I must reduce my
daily net calorie limit. Duh.

Note: This happens to also be closer to what Weight Watchers
recommends I set as my daily target caloric limit: 28 points x 50
calories/point = 1400 calories.

Weekly Bonus Calories
---------------------
Old Bonus: 1000 calories
New Bonus: 1700 calories

Reasoning: Instead of reducing my daily calories by just 100 calories
I reduced it by 200 calories. But I'm really only losing 100 calories
(a very minor tweak!) because I'm taking the other 7 x 100 = 700
calories and adding it to the bonus. So I'm just spreading it around
differently. There are two reasons for this: (1) Having the slightly
lower daily limit is more of a reasonable target and should result in
generally lower weekly caloric averages because I tend not go so much
into bonus and (2) having the higher bonus there is very reassuring.
Like "Mamas Bank Account".

As with all these strategies, good dieting rules are a bag of
psychological tricks designed to make it easy to stick with. Starting
the week with a higher bonus will help a lot counter-balancing the
lower daily target limit.

Note: This also happens to be almost the same as the Weight Watchers
free points for the week, which comes to 35 points x 50 calories/point
= 1750 points.

Exercise Calories
-----------------
Old Way: 100% credit for all countable exercise calories expended
(walking, cycling, etc.)
New Way: 50% credit for all countable exercise calories expended

Reasoning: This one I gave a LOT of thought to. By deducting just 50%
of my exercise calories from what I've eaten each day (instead of
100%) I accomplish various positive things: (1) The obvious one is
that exercise will tend to drive weight LOSS more, rather than just
being a counter-balance to what I've eaten. The more I exercise, the
more POSITIVE weight loss effect there should be. (2) Because I'm
getting less "credit" for exercise there should be positive incentive
to exercise MORE - so I can eat more. and (3) Doing it this
provides a "margin of error" for calorie (eating and exercise)
calculation/estimation errors that might creep into the diet.

Note: This too is closer to the way that Weight Watchers calculates
"activity points".

It is interesting to note that my own independent conclusions about
daily caloric intake, weekly bonus calories and exercise calories all
result in my personal diet moving closer to the Weight Watcher's plan.

Anyway, I've begun my "Diet Phase II" as of today. I'll let you know
how it goes!

doug

Any chance the last 10-20 lbs you're worried about may be more of a body
shaping issue than weight loss? Perhaps some fat around the midsection
that you're trying to lose with weight loss instead of building chest
and arm muscle that would reduce the waist size while maintaining the
same weight?

I'm pretty sure it's a combination of fat and some remaining loose
skin.

doug

"doug lerner" wrote in message
oups.com...
On May 11, 10:06 pm, "Laura" wrote:
"doug lerner" wrote in message

ups.com...



After 700 days I have decided, this Friday morning, to make the first
actual tweaks to my diet!

After all, being on a plateau (or weight creeping up) for about 6
months now should be an indication to anybody (except maybe George
Bush) that the current strategy isn't working anymore.

I've got to get rid of these last 10-20 lbs!

After 700 days of not of not going off my diet even one time I have
been hesitant about making adjustments. But I have given this a great
deal of thought and think I found an adjustment I can be confident of
sticking with. And I really should be more confident of my ability to
deal with minor changes at this point!

Here is what I decided to do starting today - the usual "weigh-in" day
of my diet week:

Daily Net Calorie Limit (after exercise calories are deducted)
--------------------------------------------------------------
Old Daily Limit: 1700 calories
New Daily Limit: 1500 calories

Reasoning: My current daily limit was fine when I first started my
diet. But when I first started it didn't matter if I was a bit off
when calculating my BMR because I had so much to lose. It is clear
that I am now eating too much to lose any more so I must reduce my
daily net calorie limit. Duh.

Note: This happens to also be closer to what Weight Watchers
recommends I set as my daily target caloric limit: 28 points x 50
calories/point = 1400 calories.

Weekly Bonus Calories
---------------------
Old Bonus: 1000 calories
New Bonus: 1700 calories

Reasoning: Instead of reducing my daily calories by just 100 calories
I reduced it by 200 calories. But I'm really only losing 100 calories
(a very minor tweak!) because I'm taking the other 7 x 100 = 700
calories and adding it to the bonus. So I'm just spreading it around
differently. There are two reasons for this: (1) Having the slightly
lower daily limit is more of a reasonable target and should result in
generally lower weekly caloric averages because I tend not go so much
into bonus and (2) having the higher bonus there is very reassuring.
Like "Mamas Bank Account".

As with all these strategies, good dieting rules are a bag of
psychological tricks designed to make it easy to stick with. Starting
the week with a higher bonus will help a lot counter-balancing the
lower daily target limit.

Note: This also happens to be almost the same as the Weight Watchers
free points for the week, which comes to 35 points x 50 calories/point
= 1750 points.

Exercise Calories
-----------------
Old Way: 100% credit for all countable exercise calories expended
(walking, cycling, etc.)
New Way: 50% credit for all countable exercise calories expended

Reasoning: This one I gave a LOT of thought to. By deducting just 50%
of my exercise calories from what I've eaten each day (instead of
100%) I accomplish various positive things: (1) The obvious one is
that exercise will tend to drive weight LOSS more, rather than just
being a counter-balance to what I've eaten. The more I exercise, the
more POSITIVE weight loss effect there should be. (2) Because I'm
getting less "credit" for exercise there should be positive incentive
to exercise MORE - so I can eat more. and (3) Doing it this
provides a "margin of error" for calorie (eating and exercise)
calculation/estimation errors that might creep into the diet.

Note: This too is closer to the way that Weight Watchers calculates
"activity points".

It is interesting to note that my own independent conclusions about
daily caloric intake, weekly bonus calories and exercise calories all
result in my personal diet moving closer to the Weight Watcher's plan.

Anyway, I've begun my "Diet Phase II" as of today. I'll let you know
how it goes!

It is interesting that you arrived at roughly the WW flex plan. It should
work as you planned.

How are you going to reduce your calories at this stage of the game?

What's your current weight that you came up with 28 daily points? The old
WW
charthttp://www.lesslisa.com/wwchart.htmsays 28 points is for someone
225-249 pounds. I thought you were lighter than that. If you weigh a lot
less than 225, then eating 28 points a day would also explain why you
were
not losing. This is why WW has us drop daily points with each 25 pounds
lost.

Keep us posted. You are doing great.

I weigh about 84 kg right now, which is about 185 lb. When I did my
free one week WW Online trial a couple of months ago that's what their
online calculation came up with for my points, at my age, sex, etc.

That's using the new calculations where guys get more points than women.

To reduce calories, I'm going to:

1. Make my dinner protein portions smaller and add more vegies
instead.
2. Eat lower-calorie more filling vegie/fruit snacks and less pre-
packaged snacks.
3. Have a lower calorie breakfast more often (oatmeal instead of
cottage cheese and eggs - thats a 200 calorie saving right there!)

Those are some of the same changes that I have been making lately. The scale
is moving very slowly. One can only reduce 20 points a day so much without
starving. :-(

doug lerner wrote:
On May 11, 9:44 pm, Cheese wrote:
doug lerner wrote:
After 700 days I have decided, this Friday morning, to make the first
actual tweaks to my diet!
After all, being on a plateau (or weight creeping up) for about 6
months now should be an indication to anybody (except maybe George
Bush) that the current strategy isn't working anymore.
I've got to get rid of these last 10-20 lbs!
After 700 days of not of not going off my diet even one time I have
been hesitant about making adjustments. But I have given this a great
deal of thought and think I found an adjustment I can be confident of
sticking with. And I really should be more confident of my ability to
deal with minor changes at this point!
Here is what I decided to do starting today - the usual "weigh-in" day
of my diet week:
Daily Net Calorie Limit (after exercise calories are deducted)
--------------------------------------------------------------
Old Daily Limit: 1700 calories
New Daily Limit: 1500 calories
Reasoning: My current daily limit was fine when I first started my
diet. But when I first started it didn't matter if I was a bit off
when calculating my BMR because I had so much to lose. It is clear
that I am now eating too much to lose any more so I must reduce my
daily net calorie limit. Duh.
Note: This happens to also be closer to what Weight Watchers
recommends I set as my daily target caloric limit: 28 points x 50
calories/point = 1400 calories.
Weekly Bonus Calories
---------------------
Old Bonus: 1000 calories
New Bonus: 1700 calories
Reasoning: Instead of reducing my daily calories by just 100 calories
I reduced it by 200 calories. But I'm really only losing 100 calories
(a very minor tweak!) because I'm taking the other 7 x 100 = 700
calories and adding it to the bonus. So I'm just spreading it around
differently. There are two reasons for this: (1) Having the slightly
lower daily limit is more of a reasonable target and should result in
generally lower weekly caloric averages because I tend not go so much
into bonus and (2) having the higher bonus there is very reassuring.
Like "Mamas Bank Account".
As with all these strategies, good dieting rules are a bag of
psychological tricks designed to make it easy to stick with. Starting
the week with a higher bonus will help a lot counter-balancing the
lower daily target limit.
Note: This also happens to be almost the same as the Weight Watchers
free points for the week, which comes to 35 points x 50 calories/point
= 1750 points.
Exercise Calories
-----------------
Old Way: 100% credit for all countable exercise calories expended
(walking, cycling, etc.)
New Way: 50% credit for all countable exercise calories expended
Reasoning: This one I gave a LOT of thought to. By deducting just 50%
of my exercise calories from what I've eaten each day (instead of
100%) I accomplish various positive things: (1) The obvious one is
that exercise will tend to drive weight LOSS more, rather than just
being a counter-balance to what I've eaten. The more I exercise, the
more POSITIVE weight loss effect there should be. (2) Because I'm
getting less "credit" for exercise there should be positive incentive
to exercise MORE - so I can eat more. and (3) Doing it this
provides a "margin of error" for calorie (eating and exercise)
calculation/estimation errors that might creep into the diet.
Note: This too is closer to the way that Weight Watchers calculates
"activity points".
It is interesting to note that my own independent conclusions about
daily caloric intake, weekly bonus calories and exercise calories all
result in my personal diet moving closer to the Weight Watcher's plan.
Anyway, I've begun my "Diet Phase II" as of today. I'll let you know
how it goes!
doug
Any chance the last 10-20 lbs you're worried about may be more of a body
shaping issue than weight loss? Perhaps some fat around the midsection
that you're trying to lose with weight loss instead of building chest
and arm muscle that would reduce the waist size while maintaining the
same weight?

I'm pretty sure it's a combination of fat and some remaining loose
skin.

doug


My point was you may want to concentrate more on the mirror and upper
body exercises than reducing calories to make the scale happy.
--

Cheese

http://cheesensweets.com/contacts/cheese.php

If your calorie measurement is right, then absolutely, you have established
your burn rate (over 6 months), and any reduction in calories will remove
weight.

Holding even for 6 months is a commendable achievement in itself.


"doug lerner" wrote in message
ups.com...
After 700 days I have decided, this Friday morning, to make the first
actual tweaks to my diet!

After all, being on a plateau (or weight creeping up) for about 6
months now should be an indication to anybody (except maybe George
Bush) that the current strategy isn't working anymore.

I've got to get rid of these last 10-20 lbs!

After 700 days of not of not going off my diet even one time I have
been hesitant about making adjustments. But I have given this a great
deal of thought and think I found an adjustment I can be confident of
sticking with. And I really should be more confident of my ability to
deal with minor changes at this point!

Here is what I decided to do starting today - the usual "weigh-in" day
of my diet week:

Daily Net Calorie Limit (after exercise calories are deducted)
--------------------------------------------------------------
Old Daily Limit: 1700 calories
New Daily Limit: 1500 calories

Reasoning: My current daily limit was fine when I first started my
diet. But when I first started it didn't matter if I was a bit off
when calculating my BMR because I had so much to lose. It is clear
that I am now eating too much to lose any more so I must reduce my
daily net calorie limit. Duh.

Note: This happens to also be closer to what Weight Watchers
recommends I set as my daily target caloric limit: 28 points x 50
calories/point = 1400 calories.

Weekly Bonus Calories
---------------------
Old Bonus: 1000 calories
New Bonus: 1700 calories

Reasoning: Instead of reducing my daily calories by just 100 calories
I reduced it by 200 calories. But I'm really only losing 100 calories
(a very minor tweak!) because I'm taking the other 7 x 100 = 700
calories and adding it to the bonus. So I'm just spreading it around
differently. There are two reasons for this: (1) Having the slightly
lower daily limit is more of a reasonable target and should result in
generally lower weekly caloric averages because I tend not go so much
into bonus and (2) having the higher bonus there is very reassuring.
Like "Mamas Bank Account".

As with all these strategies, good dieting rules are a bag of
psychological tricks designed to make it easy to stick with. Starting
the week with a higher bonus will help a lot counter-balancing the
lower daily target limit.

Note: This also happens to be almost the same as the Weight Watchers
free points for the week, which comes to 35 points x 50 calories/point
= 1750 points.

Exercise Calories
-----------------
Old Way: 100% credit for all countable exercise calories expended
(walking, cycling, etc.)
New Way: 50% credit for all countable exercise calories expended

Reasoning: This one I gave a LOT of thought to. By deducting just 50%
of my exercise calories from what I've eaten each day (instead of
100%) I accomplish various positive things: (1) The obvious one is
that exercise will tend to drive weight LOSS more, rather than just
being a counter-balance to what I've eaten. The more I exercise, the
more POSITIVE weight loss effect there should be. (2) Because I'm
getting less "credit" for exercise there should be positive incentive
to exercise MORE - so I can eat more. and (3) Doing it this
provides a "margin of error" for calorie (eating and exercise)
calculation/estimation errors that might creep into the diet.

Note: This too is closer to the way that Weight Watchers calculates
"activity points".

It is interesting to note that my own independent conclusions about
daily caloric intake, weekly bonus calories and exercise calories all
result in my personal diet moving closer to the Weight Watcher's plan.

Anyway, I've begun my "Diet Phase II" as of today. I'll let you know
how it goes!

doug