https://www.physio-pedia.com/Exercises_for_Lumbar_Instability
Friday, November 29, 2024
Thursday, November 21, 2024
Precautions for Degenerative Spondylolisthesis Patients
Here are some precautions that patients with degenerative spondylolisthesis can take:
Avoid certain activities
Avoid activities that put too much strain on your lower back, like heavy weight lifting, full sit-ups, or high impact activities like jumping rope. You should also avoid excessive bending, twisting, or stooping.
Take medication
Over-the-counter NSAIDs or acetaminophen can help with pain and inflammation. You can also take prescription anti-inflammatory medications called corticosteroids. However, you should not take over-the-counter pain relievers for more than 10 days in a row without talking to your doctor.
Wear a brace
If you have a vertebra fracture, your doctor might recommend a back brace to stabilize your spine.
Follow a rehabilitation program
Your doctor will outline a rehabilitation program to help you return to your activities. This might include exercises to strengthen your core and back muscles.
Limit physical activity after surgery
After surgery, you should limit physical activity to gentle, low-impact movements for 8 to 10 weeks.
(Google AI summary)
Good article
Eur Spine J. 2007 Nov 17;17(3):327–335. doi: 10.1007/s00586-007-0543-3
Diagnosis and conservative management of degenerative lumbar spondylolisthesis
Leonid Kalichman 1,✉, David J Hunter 1
Weight Loss Story - 20 kg Reduction from 80 kg to 60 kg - Diary
Can You Reach Healthy Weight? Can You Reach the Right BMI? Yes.
Over the 3 to 14 years of follow-up, 23.2% of persons with overweight and 2.0% of persons with obesity reduced BMI to the healthy weight category.
My Weight Reduction Project Started on 1 October 2016
Weight loss may not happen in simple linear way. Many ups and downs happen. But be at it. You are likely to succeed.
Maximum weight during the September 2016 last week was 80 kg.
Started the weight loss project on 1st October 2016.
Weight in 2014: 81 kg.
Weight on 29.7.2023 at 7 am 60 kg (Home machine)
2.11.2023 - Austin time
Morning 7.30 am 63.70 kg (Digital machine)
8.11.2023
Morning 10.30 am 63.4kg
Afternoon 12.30 am 63.20 kg
9.11.2023
Morning 4.30 am 62.70 kg (Then had a bottle of water)
6.30 am 62.90 kg
12.12.2023
Morning 6.15 am. 62.10 kg (Yesterday skipped dinner - Monday Kartik fast)). I have to surpass this figure and reach below 62 kg in the next cycle of weight reduction. (19.1.2024)
14.1.2024
Morning 7.20 am 62.60 (USA Austin Reading)
14.10.2024. I am yet to go below 62. Today morning the reading is 64.25 kg kg on digital machine.
Latest Happenings - Weight Loss Story - 20 kg Reduction from 80 kg to 60 kg - Diary
21.11.2024
64.5 kg on digital machine
20.11.2024
64.6 kg on digital machine
19.11.2024
64.6 kg on digital machine
7.11.2024
At 10 am without any water in the morning weight reading 64.30 on digital machine. (So for the last one year the weight is more stable around 63 kg.) How to reduce it to 60 kg? Effort has to continue.
4.11.2024
Evening 5 pm after the whole day fast weight is 64,4 kg. (Monday of Kartik month). Increasing water intake to 2 liter in morning every day has given this result. Increase in weight by one kg.
28,10,2024
After Ekadashi fast on 27.10.2024, the weight is 63.3 kg. This time I started taking two litre water in the morning every day for the last four days. Today also before weighing I have taken two cups of tea and at least a glass of water (Home machine reading may be 61.5 kg).
14.10.2024
Today morning the reading is 64.25 kg kg on digital machine. (62.75 on home machine)
Evening 64.75 kg
During 3.10.2024 to 13.10.2024 I thought I shall skip dinner and eat during 8 am to 4 pm.
I did that way for many days. But I had to stop walking as I had leg pain and doctor advised now bed rest for 7 days.
Lowest reading 61 kg. After free eating on 12.10.2024, ekadashi fast was done on 13.10.2024.
24.9.2024
Morning 12 noon 61 kg.
2.9.2024
Min weight 62.9 kg (digital) (This will be equal to 61.3 in home machine)
1.9.2024
Min weight 63 kg (digital)
23.8.2024
7.00 am 62 kg (home reading)
22.8.2024
63.1 kg (Digital machine at Hyderabad)
17.8.2024
Minimum weight 62.8 kg. (Digital machine at Hyderabad) (No dinner the night before)
After breakfast it is 63.3 kg. (Digital machine at Hyderabad)
5.8.2024
12 noon - 61 kg (morning one cup of tea - 10,000 steps)
61 visible many times in July 2024.
30.7.2024
12 noon 61 kg.
29.7.2024
Min between 61 and 62.
62 at 11 am.
27.7.2024
Morning 62 kg.
At 8.30 pm 62 kg before dinner.
21.7.2024
Minimum 62.5 kg in the morning. (home machine)
7 day trip experience
After the 4 days of travel on the sixth day morning minimum weight 63.15. (digital).
after 6 hour car ride weight 65 kg (digital).
After lunch 66 kg (digital) .
13.7.2024
9.30 am 61 kg (After 2 glasses water and two cups tea)
4.7.2024
Morning 5.30 am 62 kg
Morning minimum 61 kg
Evening 8 pm before dinner 61 kg
3.7.2024
Morning 61 kg
At 11 am 60.5 kg
Night before dinner 61 kg (after evening walk 90 minutes 6000 steps)
After dinner at 10 pm 62 kg
2.7.2024
Morning 61 kg
After 60 minute walk at 12 pm 60.5 kg.
Ekadashi fast
1.7.2024
7.30 pm 61 kg
After dinner 62 kg
30.6.2024
7am 62 kg.
Before lunch 61.5 kg (two cups tea, 4 biscuits 7 gm each, some murmura)
After lunch 63 kg
28.6.2024
5.30 am 62 kg.
27.6.2024
5.30 am - 63 kg.
12.30 pm before lunch 62 kg (after two cups tea, 2 glasses water, 70 grams biscuits, and 5000 steps.)
After lunch 63 kg.
7 pm 62 kg.
26.6.2024
6 am 62 kg.
Breakfast puri 80 gm.
1 pm after lunch 63 kg.
25.6.2024
7 am 61 kg
After a glass of water and cup of tea. 62 kg.
After one more glass of water and a cup of tea 62.5 kg.
At 1 pm - 61 kg.
After snacks at 2pm 62 kg. (Sankashta Chaturdhi).
Ate 100 gms puris extra at 5pm.
24.6.2024
6 am - 61 kg
After 6000 steps at 7.30 am still 61 kg.
At 10.50 61 kg (after two cups tea and a banana)
Ate cashews good number (may be 20 gm) and 40 gms groundnuts.
1.15 pm after lunch 63 kg.
Diet Break - Diet Restriction for Weight Loss - Full Weight Maintenance Diet in Alternate Periods
23.6.2024
6 am - 61 kg
11 am - 60 kg (Two cups tea, Total 9300 steps. 8.30 to 10.00 am walking after 2700 steps inside the house)
22.6.2024
6 am 61 kg
9.30 am after one hour walk 6000 steps - 60.5 kg.
After walk water, one cup tea, one cup dates juice.
After lunch 62.75 kg.
Evening 7 pm 62 kg.
21.6.2024
At 6 am 62 kg
AT 11 am 62 kg (After taking 2.5 liters of fluids - water and tea).
20.6.2024
At 8.30 am - 60.75 kg
19.6.2024
6 am 61 kg.
Before lunch 61 kg ( did not go below even after one hour walk.)
After lunch 62.5 kg
At 6 pm 62 kg.
18.6.2024
6 am 61 kg
12 noon 61 kg
After lunch 62 kg
Before dinner 61 kg
(10000 steps within the house)
17.6.2024
6 am 62 kg
Ekadashi fast
Before evening milk 61 kg.
Evening 9 pm 62 kg
12.6.2024
6 am - 62 kg.
11.6.2024
6 am - 62 kg.
7.6.2024
6 am 63 kg
10 am - 62 kg (After two cups of tea, some water and one hour of walk)
6.6.2024
7.30 am 62.5 kg
5.6.2024
6 am - 63 kg.
11.30 am - 62 kg (After 3 cups of tea, 5 biscuits and one hour walk.)
31.5.2024
12 noon - 62 kg
6 am - 62 kg (breakfast reduced to only biscuits after 8.5.2024.)
19.5.2024
At 9.30 am - 63 kg (Compare with 4.5.2024 - Saturday Morning 63.5 kg)
(Why the weight increased during 7 March 2024 to 19 May 2024. Increased frequency of breakfast)
10.5.2024
Before dinner 62 kg.
After dinner 63 kg
8.5.2024
After two hours walk 61 kg. (leg pains came after this walk)
7.5.2024
After two hours walk 62 kg.
4.5.2024 - Saturday
Morning 63.5 kg
After full day fast with only half liter milk weight was 62 kg next day.
28.4.2024
Morning 6 am 62.5 kg.
After one hour walk 62 kg. at 8 am.
12.4.2024
Morning 6 am house reading 61 kg.
11.20 am - NH hospital reading - 63.650 kg. [after one bottle water, 2 cups tea, light snacks - nuts and mixture, 40 minutes walking].
11.4.2024
House machine reading at 9.45 am 61 kg (after 45 minutes walking - morning 1 bottle water. Reading before water 62 kg.
5.4.2024
9.30 am 65.330 kg. (NH hospital reading].
House reading 63 kg.
At house yesterday after dinner 65 kg.
29.3.2024
9.30 am 63.560 kg (NHH hospital reading - Morning no intake).
[Compare with reading on 6.3.2024. Before going to hospital for measurement - no breakfast. 2 cups tea. 62kg (in dress). Hospital reading 63.60 kg (Difference 1.60 kg)]
24.3.2024
5.45 am - 61 kg.
21.3.2024
Morning 60 kg (After Ekadashi fast)
12.3.2024
At 10.30 am close to 60 kg. (After 60 minutes of walking. One liter of water in the morning and one cup of tea before walk). Happy to get 60 kg reading.
11.3.2024
Morning 60.5 kg
At 7.15 pm 63 kg (after dinner)
9.3.2024
9.30 am 62.6 kg (Hospital machine). Means body weight is 61.6 kg. (Dress 1 kg)
Giving two months to reach 61 kg in dress. 60 kg body weight without fasting.
8.3.2024
Today is Shivratri fast. Only fruits for lunch.
Evening 6 pm weight 63.1 kg (Hospital machine)
Night only one snack upma (fast chaval)
Will weight go down further by morning?
7.3.2024
60 kg on 7.3.2024
Morning 6 am 60 kg. (Yesterday Ekadashi fast. Only snacks for lunch.)
At 9 am in dress 61.5 kg (two glasses of water and two cups of tea.)
Hospital machine reading 63.1 kg.
6.3.2024
Minimum 61 kg.
Before going to hospital for measurement - no breakfast. 2 cups tea. 62kg (in dress)
Hospital reading 63.60 kg (Difference 1.60 kg)
Good to remember (On 10.8.2023, I went to hospital and took the weight reading. Morning 10 am on empty stomach. The reading 64.1 kg. I interpreted as body weight 63 kg. )
5.3.2024
Minimum 61 kg.
Before going to hospital for measurement after lunch 62.5kg (in dress)
Hospital reading 64.230 kg (Difference 1.75 kg)
3.3.2024
Before lunch less than 62 kg (home machine)
After 4 pm 64 kg (lot of thirst after train journey 12 noon to 10.30 am - 22 hours 30 minutes)
2.3.2024
Morning lowest 62.3 kg. (Digital machine Hyderabad)
1.3.2024
Morning lowest 62.4 kg.
29.2.2024
Morning lowest 62.3 kg.
27.2.2024
Morning 62.9 kg
25.2.2024
Morning 63.2 kg
Night before dinner 63.9 kg
After dinner 65 kg
24.2.2024
Morning 8 am 63.6 kg.
Evening 9.30 pm 65.5 kg (in full dress)
23.2.2024
Travelled 600 km in car. By evening water retention. Weight is 66.3 kg.
15.2.2024
Hyderabad morning weight 63.1 kg
6.2.2024
5.30 pm 64.3 kg (After light snacks Ekadashi fast. Leg pain reappeared on 4.2.2024)
30.1.2024
7 am 63 kg
27.1.2024
8.45 am 62 kg. (Rest day for walking)
26.1.2024
4 am had a bottle of water.
7 am 62 kg. Then had some water and a cup of tea. Went out at 7.20 and came back at 9.20 am.
9.20 am weight 61kg.
25.1.2024
7.30 am - 62 kg (Note 23.7.2023 It was 60 kg).
24.1.2024
7.15 am - 62 kg (night went for urine every hour from 10 pm.
23.1.2024
7.30 am - 63 kg.
22.1.2024
House
9.30 am 64 kg after 24 hours air travel actual flying time 18 hours - 6 hours waiting for connection)
20.1.2024
63.35 kg before lunch (Could have come to 63 kg if I went for a walk. I did not walk because of travel)
After lunch weight is 64.15 kg.
19.1.2024
Min weight 63.20 kg 2 PM. before lunch.
Weight before dinner 63.85 kg
Weight after dinner 64.70 kg.
18.1.2024
Min weight 12.30 pm 63.80 kg (After 10,000 steps. two cups tea)
16.1.2024
10 am 64.10 kg. (More eating on 15 Jan due to record low temperature and cold. More food intake to counteract cold feeling).
15.1.2024
morning min weight 64.10 kg. (heavy eating on 14 Jan - Festival)
14.1.2024
Morning 7.20 am 62.60 (Unexpected. Good)
13.1.2024
Morning 6.30 63.35 kg
11.30 am 63.05 kg (Good it is still close to 63 kg.)
12.1.2024
Morning 63.30 kg.
At 11 am 63 kg (Interesting).
11.1.2024
Weight at 8 am 63.90 kg.
[This time the weight reduction project has started from 17.8.2022. Weight at 10 am 68.5 kg
Due to abdomen infection and related complications like muscle pains, activities have come down drastically and weight increased to almost 70 kg. At this stage, I started taking full rest for almost four months. So I can say in this weight reduction cycle, weight went down to 62.1 kg minimum in this round of reduction effort. That is 6.4 kg. Around 9% reduction. But as pointed out as normal food is resumed the rebound in weight may go up to 67 kg. Already in one day the jump is by 1.4 kg from 62.5 to 63.90. No doubt I shall put breaks in between. Let us see how it progresses.] I am committed to another round of serious effort starting in April 2024. This time I shall try to touch 60 kg.
10.1.2024
Weight at 7.00 am 62.5 kg
Weight after dinner 64 kg.
I am reducing focus on weight reduction for some time. From 1st November to 12 December, I had a focus on weight reduction and walked 10,000 steps most of the days. I skipped breakfast also. There was break in diet pattern till 1st January 20204. Once again I focused on diet and walking till today. Earlier the minimum weight reached 62.1 kg. This time it reached 62.5 kg. If I start eating breakfast and start taking up to 2000 calories per day, I expect the weight to go up to 67.5 kg (Initial estimate. Why so? 2 kg because water will increase due to glucose build up in liver and muscles. One kg may increase because of increase of matter in gut. One kg may go up if salt-sodium increase takes place in blood. One kg may increase due to increase of sugar in blood. I shall try to search for research support to these assumptions. But I already noted earlier that 5 kg increase is possible. I shall once again have a project to go on weight reduction during April 2024. I shall still keep measuring weight frequently and recording it here.
9.1.2024
Morning weight at 7 am 63.4 kg
Weight reached 63 kg after one hour walk (12.30 pm).
After lunch it is 63.95 kg.
At 6 pm 63.65 kg.
8.1.2024
Morning weight 62.75
Morning lowest weight 62.60 kg (After 10,000 steps by 11.45 am)
After dinner 64.5 kg
7.1.2024
Ekadashi fast morning intake (upma, prasadam, two dates, honey, 25 grams another sweet)
Evening weight 63.8 kg
(On the day full 2000 calories were spent.as per Google Fit)
6.1.2024
4.30 am 63.60 kg (Water taken at 2.30 am)
Lunch in a relatives place (heavy)
5.1.2024
Morning minimum weight 63.10 kg
Night after dinner 64 kg.
4.1.2024
Before lunch 63.65 kg (After two cups of tea, two bottle water, and four biscuits. If I went for a walk may be weight would have been close to 63. But I preferred to continue rest.)
3.1.2024
Morning weight 63.10
At 12.30 pm 63.00
After dinner 65 kg (Took complete rest after lunch. Had a bottle of water in the evening. Then two chapathis and curry.)
2.1.2024
Min morning reading 63.10 kg
1.1.2024
Min reading 63.30 kg
An Old entry.
[1.1.2022 Morning weight 63kg. (This is on house analog machine)
2022 New Year Resolution - To reach 60 kg by the next new year. Why? Long back somebody recommended that ideal weight is 59 kg.]
In 2023 minimum is 60 kg on home machine. (20.7.2023)
62.1 on digital machine at Austin.
31.12.2023
12.10 pm 62.95 kg
30.12.2023
Morning lowest 63.15
Evening 7.00 pm 64.40 (Heavy lunch - no breakfast)
25.12.2023
1.00 am 64.45 kg (After return from a week trip 19- to 24). Till 30.12.2023, the weight did not come down to 63 kg. It came up to 63.10)
15.12.2023
11.15 am 62.75 kg
14.12.2023
Morning 9 am 63 kg
Before lunch 12.30 pm 62.90
13.12.2023
Morning 63.00 kg.
After dinner 64.40 kg
12.12.2023
Morning 6.15 am. 62.10 kg (Yesterday skipped dinner - Monday Kartik fast))
After lunch 63.15
Evening snacks
After dinner 8.30 pm. 63.75 kg (64.65)
11.12.2023
8 am. 63.30 am
Monday of Kartik
10.12.2023
8.30 am - 62.60 kg
9.12.2023
8am - 62.40 kg (Yesterday was Ekadashi fast. Afternoon snacks and evening fruits and milk)
8.12.2023
8 am 62.80 kg.
12 noon 62.55 kg (Compare with 64.55 on 1.11.2023. At least 1.5 kg weight reduction.)
7.12.2023
Morning 8.20 am 63.20 kg
12.30 pm before lunch 63.10 kg (Happy. Will it remain at the same level tomorrow?) 10,000 steps are to be made. So far 4,450 made.
10.30 pm 63.95 kg.
6.12.2023
Morning 63.20 kg
5.12.2023
Morning 6.30 am. 62.70 kg (Yesterday skipped dinner)
4.12.2023
Morning 63.10 kg
11 am 62.85 kg
3.12.2023
9 am - 63.05 kg
2.12.2023
8 am 64.30 kg
12.30 pm 62.90 kg (Exciting)
1.12.2023
MINIMUM 63 kg. after one hour walk before lunch.
Before sleep 63.90 kg
30.11.2023
7.30 am - 63.35 kg
After dinner 8 pm. 64.20 kg (64.90 in clothes)
29.11.2023
9 am - 63.30 kg
Before lunch 63.70 kg
Before dinner 63.80 kg (64.25 in clothes)
After dinner 64.50 (64.95 in clothes)
at 10.10 pm 64.70 in clothes.
28.11.2023
Morning 2 am 63.8 kg.
Morning 8 am 63.50 kg
Before lunch 63.15 kg
After dinner 8 pm 64.90 kg (65,50 kg in clothes)
64.65 at 10 pm.
27.11.2023
Morning 9 am 62.75 kg
Before lunch 63 kg
Before dinner 7.50 pm 64.65 kg.
26.11.2023
7.30 am 63 kg (Today it will be Kartik Poornim fast. So the reading will further go down in the day)
5.40 pm 62.50 kg
25.11.2023
7 am - 63.55 kg (64,25 with night dress) (Good weight around 63 from 14.11.2023)
9 am - 63.50 kg
1 pm - 64.5 kg after lunch.
24.11.2023
7 am - 63.20 kg (Good to maintain weight after thanksgiving lunch. Of course, skipped dinner)
11.30 am - 63.15 kg
After Dinner 8.30 pm. 65.30 kg (trackpant, T-shirt, undergarments)
64.60 (body weight)
23.11.2023
Morning 7 am 63.50 kg
8 am 63,30 kg
Before lunch 63,10 kg (After a bottle of water and 2 cups tea) - 11.30 am
After lunch at 3 pm. 64.25 kg (thanksgiving lunch).
22.11.2023
Morning 8 am: 62.95 kg.
Evening 7 pm 64.05 kg. (After evening tea, light snack and half apple)
21.11.2023
Morning 8 am 63.15 kg
11.30 am 63.40 kg (After water and two cups tea)
Before lunch 12.15 pm 63.20 kg,
After lunch 64.10 kg.
20.11.2023
Morning min, weight 63.75 kg.
8.15 pm 64.15 kg (I am skipping dinner now). (Lot of thirst. drank a full bottle of water).
19.11.2023
Minimum weight 63.20 kg (morning 2 bottles of water and two cups of tea) at 12.15 pm, after walking in the house 2000 steps. Rain full day. No walking.
18.11.2023
Minimum weight 63.25 kg
(Lunch outside - big)
Evening 10,000 steps completed,
17.11.2023
Morning 5.30 am 62.75 kg (16.11.2023 fasting - Nagula Chaviti)
Before Lunch 12.05 am 62.80 (After two bottles of water and 2 cups tea)
After lunch 1.00 pm 64.05 kg
15.11.2023
Morning 6 am 63.55 kg
After first bottle of water and clearing 63.85 kg
After second bottle of water and tea 64.25 kg
After clearing 63.90 kg
One more measurement 63.55
After going for walk of 50 minutes 62.95 kg. (12.15 pm)
14.11.2023
Morning 4 am 63.45 kg
8 am 63.45 kg
12.45 pm 63.10
4.15 pm 64.05 kg
13.11.2023
Morning weight 64.25 kg
At 12 noon - 63.50 kg
At. 6.40 pm. 64.10 kg
12,11,2023
Morning weight 62.95 kg 8 am (Good. After a day of normal eating on 11.11.2023 Saturday).
Night after dinner weight 65.20 kg (with clothes)
9.11.2023
Morning 4.30 am 62.70 kg (Then had a bottle of water. during fast in the night)
6.30 am 62.90 kg
8.11.2023
Morning 10.30 am 63.4kg
Afternoon 12.30 am 63.20 kg
Night 9 pm 63.45 (Ekadashi fast, Sabudana for lunch)
7.11.2023
Morning 11 am - 63.55 kg.
6.11.2023
Morning 63.60 kg
4.11.2023
Morning lowest weight. 64.05 kg at 11 am.
After Lunch - 64.90 - 65.30 (with T-shirt and Banian)
3.11.2023
Morning 5.45 am 64.25
8.00 am 64.15 kg
After drinking water 64.80 kg
2.11.2023 - Austin time
Morning 7.30 am 63.70 kg
Before lunch 1 pm. 63.85 kg
After lunch 1.30 pm 64.85 pm
After dinner 65.10 kg. (Late dinner at 10 pm. May be more calories - Chipotle bowl)
1.11.2023
Austin Digital Machine 64.55 morning
29.9.2023
Morning 10 am - 63.660 (New Horizon Hospital reading)
26.9.2023
Morning 12 noon after lunch - 65.15 (Dental hospital reading)
Evening 7 pm - 63.80 kg (New Horizon Hospital reading)
20.9.2023
Morning 9 am weight reading 64.5 kg
11.9.2023
At 4 pm the weight reading in hospital was 64 kg. (After Ekasashi fast on 10.9.23)
At 8 pm the reading was 63.5 kg.
8.9.2023
Hospital weight reading 64.550 kg. (This is due to Krishna Ashtami fast)
(On 10.8.2023, I went to hospital and took the weight reading. Morning 10 am on empty stomach. The reading 64.1 kg. I interpreted as body weight 63 kg. Let me take a reading on the same machine after a week or two.)
So over a month weight increased by 0.450 kg.
The home machine reading is 62 kg after breakfast.
21.8.2023
Morning weight 62.5 kg (Home machine)
20.8.2023
After dinner 64 kg (9.20 pm)
Intermediate fasting started from morning of 20.8.2023 (morning in train Vijayawada - LTT)
18.8.2023
At 10.15 pm weight is 65.70 kg. (digital machine)
15.8.2023
Morning weight 64.10 kg
After lunch first reading 65.75 kg
Next reading 65.20 kg
Evening 8.15 pm before dinner (Tuesday snacks) 64.40 kg.
12.8.2023
Ekadashi fast. Only one snack upma in the day. 3 times tea. Weight went down to 62.70 on digital machine. Next day morning minimum weight is 63.10 kg. On 14.8 2023, the minimum weight is 63.50 kg. After lunch the weight is 65.30 kg.
On 10.8.2023, I went to hospital and took the weight reading. Morning 10 am on empty stomach. The reading 64.1 kg. I interpreted as body weight 63 kg. Let me take a reading on the same machine after a week or two.
---------------------------------------
Weight Loss Story - 20 kg Reduction from 80 kg to 60 kg - Diary
My Weight Reduction Project Started on 1 October 2016
Weight loss may not happen in simple linear way. Many ups and downs happen. But be at it. You are likely to succeed.
Maximum weight during the September 2016 last week was 80 kg.
Started the weight loss project on 1st October 2016.
First 11 days due to a religious event, only took fruits and some uncooked items during the day. Cooked food was consumed only in the night. The weight came down to 75 kg by 15th October. From then onwards, 1200 calorie diet was started. The weight came down to 73 kg by 31 October.
62 kg on 29 September 2023 - World Heart Day
75 kg photo on 18 October 2016
21 December 2017
Early Morning Weight Reading 65 kg
65 kg photo at Kakinada
15 kg reduction achieved in 15 months. (1.10.2016 to 21.12.2017)
--------------------------------------------------------------------
Fat Analysis on 6 April 2018 (NITIE Mumbai)
Weight 69.1 (With office dress after lunch)
Recommended weight 65 kg
BMI 24.5
Body fat 21.4%
Muscle Mass: 35.2%
Visceral fat 9% - Recommended to make it 7%
Weight 69.1 (With office dress after lunch)
Recommended weight 65 kg
BMI 24.5
Body fat 21.4%
Muscle Mass: 35.2%
Visceral fat 9% - Recommended to make it 7%
29 April 2018
Reached 63 kg weight (minimum).
Morning weight was 64 kg. After one and half hour of walking, the weight reading was found to be 63 kg.29.1.2022 Morning weight 62 kg. (normal food. milk twice in the morning itself.)
28.1.2022 Morning weight 64 kg. Evening weight 63 kg. (Ekadashi fasting. Milk two glasses. Rajgir in one glass.)
3.2.2022 Morning weight 62 kg.
2.2.2022 Morning weight 62 kg.
Health problem
4.5.2022
Night after dinner weight (68 kg) [problem related to stomach]
5.5.2022
Morning weight at 5 am 67 kg. (Abdomen infection, Leg pain - Antibiotics. Weight gain)
Latest Happenings - Weight Loss Story - 20 kg Reduction from 80 kg to 60 kg - Diary
1.11.2023
Austin Digital Machine 64.55 morning
After dinner.
29.9.2023
Morning 10 am - 63.660 (New Horizon Hospital reading)
26.9.2023
Morning 12 noon after lunch - 65.15 (Dental hospital reading)
Evening 7 pm - 63.80 kg (New Horizon Hospital reading)
20.9.2023
Morning 9 am weight reading 64.5 kg
11.9.2023
At 4 pm the weight reading in hospital was 64 kg. (After Ekasashi fast on 10.9.23)
At 8 pm the reading was 63.5 kg.
8.9.2023
Hospital weight reading 64.550 kg. (This is due to Krishna Ashtami fast)
(On 10.8.2023, I went to hospital and took the weight reading. Morning 10 am on empty stomach. The reading 64.1 kg. I interpreted as body weight 63 kg. Let me take a reading on the same machine after a week or two.)
So over a month weight increased by 0.450 kg.
The home machine reading is 62 kg after breakfast.
21.8.2023
Morning weight 62.5 kg (Home machine)
20.8.2023
After dinner 64 kg (9.20 pm)
Intermediate fasting started from morning of 20.8.2023 (morning in train Vijayawada - LTT)
18.8.2023
At 10.15 pm weight is 65.70 kg. (digital machine)
15.8.2023
Morning weight 64.10 kg
After lunch first reading 65.75 kg
Next reading 65.20 kg
Evening 8.15 pm before dinner (Tuesday snacks) 64.40 kg.
12.8.2023
Ekadashi fast. Only one snack upma in the day. 3 times tea. Weight went down to 62.70 on digital machine. Next day morning minimum weight is 63.10 kg. On 14.8 2023, the minimum weight is 63.50 kg. After lunch the weight is 65.30 kg.
On 10.8.2023, I went to hospital and took the weight reading. Morning 10 am on empty stomach. The reading 64.1 kg. I interpreted as body weight 63 kg. Let me take a reading on the same machine after a week or two.
27.7.2023
at 8 pm 60 kg. (Home machine)
23.7.2023
At 12 noon 60 kg.
At 9 pm 62 kg.
20.7.2023
AT 12 noon 60 kg.
17.7.2023
After dinner at 10.15 pm 62.5 kg
Evening 8 pm 61 kg
1.7.2023
Morning weight 61 kg
30.6.2023
Morning weight 5.45 am 61 kg (After Ekadashi fast)
10 am 61 kg (after 3 glasses of water and 2 cups of tea)
12.15 pm 61 kg.
1.00 pm 62.5 kg (after lunch)
Now the effort is for one kg more reduction in 15 days.
5.30 pm 62 kg (after evening snacks and tea)
9 pm 63 kg (after dinner)
29.6.2023
Evening weight at 7.30 pm 61 kg (Evening food will be limited. Ekadashi fast)
28.6.2023
Morning weight at home 61 kg.
26.6.2023
At hospital weight at 10.00 am 65.1 kg
17.6.2023
At the hospital digital machine the reading is 66.1 kg at 6 pm. (On 29.5.2023 evening, digital machine in an hospital showed 67.350 kg.)
15.6.2023
Morning weight 62 kg (5.45 am)
61.5 kg (8.30 am) (After Ekadashi fast)
After lunch 63 kg.
8 June 2023
62 kg at 8.45 am
63 kg at 5.45 am. After 4500 steps it came down to 62 kg at 8.45 am
two more kg to go down. One more month restricted diet and 10000 steps needed.
6 June 2023
Weight close to 62 kg after one hour walk after team at 9.00 am.
After lunch it is 63.5 kg.
5 June 2023
Morning 8 am weight less than 63 kg. (A month of successful intermediate fasting. Has weight come down by 2 kg? I have to maintain it for one more month.
After lunch 1 pm it is around 63 kg.
1 June 2023
Morning weight seems to be less than 63 kg (31 May ekadashi fast).
30.5.2023
Morning 11 am weight 63 kg after morning walk, 2 bottles of water and tea.
On 29.5.2023 evening in dress, digital machine in an hospital showed 67.350 kg. It means another 3 kg of weight reduction needed to achieve 23 BMI.
Happy as I am able to wear 32 inch underwear. I used 40 inch at some point in time.
22.5.2023
64 kg morning 8am.
One week back weight was closer to 63 kg due skipping dinner. But it went up again to 65 kg.
3.5.2023
64 kg at 9 am
2.5.2023
64 kg at 7 pm
In between weight has increased. It went up to even 67 kg in the morning. Trying to do intermediate fasting up to 12 noon. Also reduced intake in lunch and dinner. Walking on at least 5 days in a week. Reduced salt intake also.
26.3.2023
64 kg at 7 am.
21.3.2023
Weight 65 kg at 6 pm.
15.3.2023
Weight is 65 kg. Some water retention seems to be taking place. Lot of thirst for the last three days.
28.1.2023
The weight may have reached 64 kg by 12 noon.
Walked 10,000 steps. 1000 steps in 10 minutes. Five such walks one each hour. Evening 50 minute walk.
14.1.2023
Today's weight at 12 noon is 65 kg. Good to be back at 65 kg. LDL cholesterol at less than 70 during the last test.
In 2022 minimum weight reached is 62 kg.
14.12.2022
Morning weight 67 kg
24.9.2022
68 kg morning 8 am
The focus now shifted to reduce LDL cholesterol. It is now at 145.
17.9.2022
68 kg morning weight.
18.8.22
68 kg at 10 a.m.
17.8.2022
Weight at 10 am 68.5 kg
Due to abdomen infection and related complications like muscle pains, activities have come down drastically and weight increased to almost 70 kg.
5.5.2022
Morning weight at 5 am 67 kg. (Abdomen infection, Leg pain - Antibiotics. Weight gain)
4.5.2022
Night after dinner weight (68 kg) [problem related to stomach]
21.4.2022
Weight 5.45 am after skipping dinner 64 kg
20.4.2022
Weight 9.30 am after 4 km walk and skipping dinner 64 kg
6.4.2022
Morning weight 65 kg (No extra urine during night - The fluctuations in urine output are to be observed and understood)
5.4.2022 Morning weight 64 kg (Lot of urine output during night)
March 2022. Will the weight reduction sustain in this month? We can observe weight going down and then going up frequently. So it is fight between our decisions and body reactions. We need to adjust our decisions continuously in the direction of main goal or decision to reduce weight for certain health benefit.
23.3.2022
Morning weight at 8.30 am 63 kg. (Skipped dinner).
A person weighs him/herself before and after sleep. During 6 h of sleep, s/he loses about 230 g in weight. Why did s/he lose weight?
https://journals.physiology.org/doi/full/10.1152/advan.00028.2005
Every Night You Lose More Than A Pound While You're Asleep (For The Oddest Reason)
June 21, 2013
https://www.npr.org/sections/krulwich/2013/06/19/193556929/every-night-you-lose-more-than-a-pound-while-youre-asleep-for-the-oddest-reason
Adv Physiol Educ
. 2005 Dec;29(4):213-5. doi: 10.1152/advan.00028.2005.
Insensible water loss during sleep: a theoretical exercise
S Weissenberg
https://pubmed.ncbi.nlm.nih.gov/16298961/
15.3.2022
Morning weight at 5 am 63 kg.
At 9 am 64 kg (3 glasses of water, one cup milk, 2 cups tea taken during 5 am to 9 am)
28.2.2022 Morning weight 62 kg
(30 hour fasting from 6.00 pm on 25.2.2022 to 10 pm on 26.2.2022). Full food on 27.2.2022. 6 km walk in the morning of 27.2.
8.2.2022 Morning weight 63 kg.
3.2.2022 Morning weight 62 kg.
2.2.2022 Morning weight 62 kg.
Next round - six week routine. To repeat this week pattern in the sixth week.
29.1.2022 Morning weight 62 kg. (normal food. milk twice in the morning itself.)
28.1.2022 Morning weight 64 kg. Evening weight 63 kg. (Ekadashi fasting. Milk two glasses. Rajgir in one glass.)
27.1.2022 normal food. (8 km walk in the evening.)
26.1.2022 hunger pangs in the night.
23.1.22 Morning weight 64 kg. Weight at 12 noon also 64 kg.
22.1.22 Morning weight higher than 65 kg.
A week of dieting (intermediate fasting) and exercise (evening walk) started
18.1.2022
8 pm weight 63 kg (After 6 km walk)
1.1.2022
Morning weight 63kg.
2022 New Year Resolution - To reach 60 kg by the next new year. Why? Long back somebody recommended that ideal weight is 59 kg.
In 2021 minimum weight reached is 63 kg.
11.12.2021
Morning weight at 7.30am - 63kg. (dinner not taken as snacks taken multiple times felt heavy in the stomach)
3.12.2021
Weight at 9.30 am - 63 kg
2.12.2021
Morning weight - 64 kg
1.12.2021
Morning weight - 64 kg
Weight in the afternoon before lunch - 63 kg.
3.10.2021
Morning weight slightly less than 65 kg
Went for 10 km walk on 2,10.2021 and skipped dinner. But there was good thirst and drank around one and half litres of water.
3.5.2021
Morning weight 64 kg.
2.4.2021
Morning weight 64 kg.
20.2.2021
Morning weight 65 kg being maintained. Last Wednesday morning it was 64 kg after skipping dinner on Tuesday.
Baba Ramdev weight reduction video
Tadasan - Side bending with both hands
Trikonasan - side bending with one hand on the leg and the other above the year.
Konasan - Touching the alternate feet with alternate hands
5. backward and forward bending
6. chakki asan
7. Touching in the sitting position only aternate feet.
8. Paschimottan asan.
9. Lie on stomach and raise up to navel up to 50 times with practice
10. Shalabhaasan - raising legs upwards
11. Now lie on the back - Raising one leg or both legs
12. Rotating each leg in each direction
13. Cycling
14. Markata asan - rotating the legs to one side and other side. touching the opposite hand with leg.
15. Shavasan - Relaxation
30.1.2021
Weight is below 65 kg in the morning. (For the last 10 days food intake is more as breakfast is being taken every day.)
6.1.2021
65 kg at 8 pm. (This is to be taken as minimum reached. Once normal eating is resumed up to 3 kg weight comes back as glucose stores in the liver is replenished. During weight loss period the glucose store may be limited and hence weight loss is there. It will come back once normal diet is resumed.)
30.12.2020
Morning weight 65 kg.
If I can maintain the disciplined eating for one more month, 64 may come by end of January 2021. It will be genuine weight loss.
26.12.2020
Morning weight 65 kg
25 December is Mukkoti Ekadashi. Hence fasting day. Only milk and fruits. (After 30 days, for a similar measurement weight came to 64 kg after ekadashi fast)
15.12.2020
Reached 65.5 kg. But after lunch the reading goes to 68 kg.
14.12.2020
66 kg in the morning
2 December 2020
67 kg in the morning
1 December 2020
67 kg in the morning
26 November 2020
67 kg after skipping dinner and light lunch due to Ekadashi. Monday no lunch (kartik)
(By end of Dussehra 2020 weight has gone up to 72 kg maximum. May be morning weight is 70 kg.)
17 November 2019
Weight in the morning: close to 68 kg.
Good to come back to the page. Weight has not gone down much in this year. May be there is a resistance of the body giving some health problem or other. Have to try once again.
4 July 2019
Weight in the morning at 8 am 68 kg
Weight in the evening at 7 pm 68 kg.
15 May 2019
Morning weight less than 68 kg.
After breakfast it is 68 kg.
On 14 May 2019 after a full day fasting without water (nirjala ekadashi) the weight came to 67 kg. On Wednesday 12.9.2019 also after 9 am no further food was taken for the full day. So it is also most after 45 hours of no food that weight got reduced by two kg to 67.
31 May 2019
8 pm before dinner weight is 68 kg. This is after two days of only lunch. So expect increase in weight after two or three days as gluco levels go up and water weight will increase. Whenever fasting is done glucose in the body goes down and along with it water. No doubt fasting will ultimately reduce fat if no excess food is eaten after fasting.
7 May 2019
Morning weight at 8 am = 68 kg (home machine reading). One needs to watch weight on a continuous basis to maintain or reduce it. Even two to three days of relaxed eating or change in eating pattern is increasing weight. One of my colleagues in Ergonomics said up to 5 kg weight fluctuation is normal and without any real health reason underlying it.
30 April 2019
Despite good number of dieting days, and waist coming closer to 33 inches, the weight hovers around 69 to 70 kg.
Fat Analysis on 12 March 2019
Weight 71.8 kg
BMI
Body fat 26.2%
Muscle Mass: 50.3%
Bone mass 2.8
Visceral fat : 16
I was advised to lose 2 kg to take my BMI to less than 25.
Shows that one has to be careful all the time regarding weight maintenance especially when you are at the border of 25 BMI.
Fat Analysis on 6 April 2018
Weight 69.1 (With office dress after lunch)
Recommended weight 65 kg
BMI 24.5
Body fat 21.4%
Muscle Mass: 35.2%
Visceral fat 9% - Recommended to make it 7%
23 March 2019
Morning weight after 2 hours of walking = 67 kg. (home machine)
Happy that weight reduction is once again taking place. Weight increased during August -September - October to as high as 71 kg. It is 6 kg of weight gain in six weeks. It may take at least 3 months to go on reduced diet for a week and lose 3 kg and bring morning weight to 65 kg. (Morning weight after the fast day on Sunday 10 June 2018 is 63 kg at Kakinada) I have to try and reach 63 kg again,
17 February 2019
Morning weight 67.5 Kg
I am doing diet control from 11th February. This time I plan it for 10 days up to 20 February. Weight management is a tricky issue because of body's reaction in hunger pangs or overweakness feeling. An health problem requiring antibiotics and tranquilizers may also result in weight gain. It is easy to gain weight at the rate of one kg per week if one is eating bigger portions and also more times during the day. But losing it at the rate of one kg per week becomes difficult as the diet control for longer periods is not easy.
23 November 2018
Morning weight 68 kg
Yesterday on 22 November it was 69 kg. A day of fasting due to Kartik Poornima brought the weight by a kg more. But fasting is giving severe cramps. One has to be very careful with these adverse effects. Unnecessarily suffering body stress and stain is not advisable
21 October 2018
Morning weight 68 kg
From a low of 64 kg on 29 July 2018, the weight has gone up to a maximum of 71 kg by 6 October 2018. The weight increase occurred in a six week period during August last week to October 1st week of 2018. The reason is extra involved physical and mental effort that resulted in weakness and subsequent overeating. The 9 day Dasara fast just got completed and today morning the weight reading is 68 kg. So once again I have to make a fresh attempt to reduce weight to 62 kg morning weight. It means the full year of 2018, the weight may remain the same as it was at the beginning of the year.
Latest News Related Weight Reduction
1 May 2018
New story in Rediff
Fat to Fit: How an IT professional lost 17 kg in two years
April 30, 2018
Weighed 91 kg in 2016.
After adopting a healthy lifestyle, lost 17 kilos. Now 74 kg.
Waistline reduced from 38" to 36” and is now 33".
http://www.rediff.com/getahead/report/fat-to-fit-how-this-it-professional-lost-17-kg-in-two-years/20180430.htm
26 April 2018
HAPPY EKADASHI FAST FOR HEALTH AND HEAVEN
DO FAST - IMPROVE FOCUS AND PRODUCTIVITY
Article in Times of India today.
https://www.pressreader.com/india/the-times-of-india-mumbai-edition/20180426/282282435907713
16 March 2018
“Weight loss is the least likely New Year’s Resolution to be achieved,”
A 2015 study published by the American Journal of Public Health illustrates this point:
"over a nine-year period, the probability of obese subjects attaining a normal weight was 1 in 210 for men and 1 in 124 for women."
"The probability shrinks even further—just 1 in 1290 for men and 1 in 677 for women—among those considered morbidly obese."
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4539812/
So you can see how tough it is to reach weight goals. My story illustrates the ups and downs and frustrations. But let me continue my project for more days with renewed determination.
_______________________________________________________________
Photo Related
24 December 2017
21 December 2017
Early Morning Weight Reading 65 kg
Important Milestone Reached. The next target 64 kg. Aamir Khan's weight loss story helped. Two hours of walking or exercise is being attempted on many days.
______________________________________
Do you need to reduce weight due to health reasons?
If you are serious about reducing the weight you can do it by appropriate diet and exercise.
Eat at least 500 calories less than your calorie requirement and do walking regularly.
Weight Loss Story - 20 kg Reduction from 80 kg to 60 kg - Diary
My Weight Reduction Project Started on 1 October 2016
Maximum weight during the September 2016 last week was 80 kg.
Started the weight loss project on 1st October 2016.
First 11 days due to a religious event, only took fruits and some uncooked items during the day. Cooked food was consumed only in the night. The weight came down to 75 kg by 15th October. From then onwards, 1200 calorie diet was started. The weight came down to 73 kg by 31 October. For the next two weeks. There was no change in the weight. That made me search internet and I came across the concept of weight plateau. The body is compensating for low calorie diet and is resisting the reduction weight. The advice was to change the diet pattern.
75 kg photo on 18 October 2016
I started 3 days 2000 calories, 2 days 500 calories and 2 days 1200 calories pattern from 1st December. On 14th December, the weight came down to 70 kg. Along with reduction in diet I am also doing 5 km per day walking 5 days in a week.
My target is to reach 64 kg. I think it will take 3 more months to reach that target. But I plan to shift to 1800 calories per day diet from 1st January 2017 and some changes during the week (Probably 3 days 1800, 2 days 1200 and 2 days 2000 calorie diet)
My experience shows that if you are serious about reducing the weight you can do it by appropriate diet and exercise. I did not have any major problems to stick to the diet plan. There was some desire to eat on two or three days. But you can eat some thing more on some days if you have to, without any break in your weight loss program.
Weight Loss Story from 70 kgs to 66 kg
17th December
On 14th December I first noted that the weight has reached the minimum value of 70 kg.
On 17th December at 8.45 pm the weight has reached again the 70 kg number. The weight keeps fluctuating on a day to day basis especially due to changes in water stored by the body. So 17th is also Saturday. On this day, my plan is to take 500 calories. May be I take 750 calories. The next two days I plan to take 1200 calories and once take reduced calories on Tuesday. I may be able to see weight less than 70 kg on Wednesday.
18th Morning
The minimum weight is once again 70 kg. So a good start for the next 15 days' goal of 69 kg.
19th Morning
Felt weakness. Recovered by afternoon.
Photo on 19th evening (70 kg weight)
29 December 2016
The weight in the morning 9.30 am has gone below 70 kg.
30 December 2016
The first weight measurement in the morning 7.15 am is 70 kg. From now on I want to focus on the first weight measurement in the morning instead of minimum weight. Focusing on minimum weight is resulting in a waste of time and number of measurements in the day. In stead of focusing only on the first measurement of the day will result in savings of time and also no further effort is required in the day expect the planned routine for the day. Now I am confident that weight will come down with planned diet. Given a deficit of 500 calories per day, one lb weight will come down every week and hence in a full month 2 kg weight reduction can be there.
8 January 2017
Today the weight reached 69 kg. There is an interruption in diet plan because of parties on 31st December and 1st January. But quickly overcame that by missing three dinners to reach 69 kg and keep the momentum of weight reduction. Now by month end I plan to reach 68 kg. 2 kgs per month is the target from now.
18 February 2017
No, there is no further weight reduction. 69 kg is still the minimum weight. In the first fortnight of February, I caught cold. Therefore no walking and more rest.
But today the good news is that my waist shows a reading of 35 inches.
The reduction was achieved from 38 inches. So internally the benefits and diet plan and exercise are being realized. So I should still believe in the weight reduction plan and continue it for another two months. I want to do the weight reduction for the benefit of myself as well as for providing the genuine case to others. If your medical condition requires it you can reduce your weight by appropriate diet and exercise plan.19 February 2017
Morning 6.30 am measurement showed 68 kg.
In a day two kg difference. What was done? Two hours of walking in the morning of 18 Feb 2017. A light lunch was taken. Dinner was not taken. A prescribed diuretic was taken in the usual course of things. The result was the reduction of weight to 68 kg which was the target for end January. Today if Sunday and some diet control on the day could help me to maintain weight around 68 kg tomorrow also. This 68 kg reading is based on special effort.26 February 2017
Waist reached 34 inches.
The morning weight today is less than 69 kg. By tomorrow will it go down below 68 kg?27 February 2017
Yes, the weight has gone below 68 kg.
I skipped dinner yesterday. Took only lunch for the entire day. Taking only one meal means, the intake can be restricted to 600 to 700 calories. Add 200 more for morning and evening teas. So a total of 900 calories will go inside for the day. I plan to do it once a week for the next two months.6 March 2017
The weight is close to 67 kg.
Today morning at 6.30 am the weight reading is close to 67 kg. Felt very weak last week, but still had a light food on Sunday. Today morning I went for a 45 minute walk from 5.30 to 6.15 am. Of course there was some work to do outside. Reaching this minimum weight required special effort.
Decided to raise calorie input to 1800 from today. May be on Saturday and Sunday something less will be the intake.
1800 Calories Andhra Meal Plan for Weight Loss
11 March 2017
Weight Fluctuations
In this week, there is a big weight fluctuation. On Wednesday, I broke my routine and ate evening tiffin. This was because there was good amount of weakness on the day. The weight has gone up to 72 kg maximum. In the downward movement, it became 68.5 kg at 12 noon of today (11 March 2017).
What is the reason for fluctuations? The water decrease and increase. When one walks for an hour, there can be a decrease in weight by one kg. If one does not drink water for some more time there can be further decrease in water in the body and weight further goes down. But very quickly the water will get replenished and weight comes back. Another issue is at any time, a person who is dieting eats more, the glucose store gets replenished and weight can increase by 2 kg very quickly. So 3 to 5 kg can be gained very quickly in just days. This point is important to note because many people give up their weight reduction attempts very quickly as gain weight when the exercise is reduced and food intake is increased even for few days. Same thing will happen when weight reduction attempt is stopped. Four to five kg of weight increase will take place. So weight reduction target or goal is to be set taking into consideration this likely increase.
After dinner weight is slightly lower than 70 kg.
12 March 2017
The early morning weight is 69 kg. 69 kg as a minimum weight was reached on 8th January. I have to now look for keeping 69 kg as the maximum weight in a day. Yesterday the maximum weight was 70 kg. I have to look for the day when 69 kg becomes the maximum. Will it happen this week or next? There can be a gap of 1.5 to 2 kg between minimum and maximum weight in a day.
On 12 March 2017, the maximum weight reached 71 kg. It went up to that number after evening snacks the reading was 70 kg and after dinner it went up to 71 kg. There was no movement during the day as I sat down and did lot of computer related work.
13 March 2017
The morning weight was more than 69 kg. But around 11.15 am, after three cups of liquid and 4 or 5 almonds, the weight is less than 69 kg. So it is a good sign to show that the reading will go to 68 in the future. It should go down to 68 kg without any special effort the previous day or the current day. It has not happened. May be it will take another two weeks. But in the meantime special efforts will be done like walking 10 kilometers etc. to push minimum weight below 67 kg. But I shall take 1800 calories per day every day to avoid unnecessary weakness. Last week I suffered weakness for almost a week.
18 March 2017 - Saturday
Minimum weight reached is 68 kg.
It is good because on 11 March 2017, the minimum weight was 68.5 kg. The special effort was a walk outside for one hour ten minutes from 11.20 am to 12.30 noon. A diuretic in the morning. I could not do evening walk on Friday (17 March 2017). No diet skipping was there. During the last week I was taking around 1800 calories daily. Also skipped evening walk on Thursday.19 March 2017 - Sunday
Minimum reading today is 69 kg (11 am). It was the measurement in the morning. After one hour walk also, the reading is the same.
28 March 2017 Tuesday
The maximum weight is close to 70 kg these days. I have to wait for the day when it goes below 70 kg. I don't think so far on any day maximum weight was less than 70 kg. If it happens it will be another success in the weight reduction project.
From 6 March onwards, I increase intaked to 1800 calories, may be slightly less on Saturday and Sunday. Still I think weight is showing signs of decrease.
14 April 2017 Friday
Minimum weight is 68 kg. I am trying to maintain maximum weight at 69 kg for the day. What I observed is on a day when morning weight is 68 kg, in the evening, if walking for 5 km is done, the weight still shows 69 kg and by next day morning minimum weight becomes 69 kg and maximum goes above 70 kg. So the water loss that occurs during walking comes out clearly in the weight measurements.
29 April
For the last few days weight is fluctuating between 69 and 68 kgs. So the goal keeping maximum weight to 69 kg was achieved. Intake of 1800 calories may give some weight reduction. But significant weight reduction may not happen in short time with 1800 calories. So I am trying to push calorie intake down to 1400 or 1500 calories. Also I am trying to go a morning walk in addition to evening walk. There two walks of 5 km each may result in expenditure of 500 calories and thus a deficit of 1000 calories per day may be created facilitating weight reduction.
4 June 2017
I took a break from dieting on 16 May 2017. I went on two trips and I did not want to become weak or show tiredness during the trips. So I ate more during the trips without any specific restrictions on the food. I came back from the trips on 3 June 2017. So once again I want to continue weight reduction activity from today. The morning measurement of weight is 70 kg. I shall monitor my weight for the next two months with a diet less than 1400 calories. I think I shall quickly come back to my minimum weight of 68 kg may be in a week. I thought of doing an extra walk of 5 km in the morning. But it is causing severe weakness feeling. So I have to stick to evening walk only.
11 June 2017
10th June is Saturday and night I take light tiffin. The morning weight reading at 6.30 am is 69 kgs. But as I look back, I realize weight is almost constant for the last six months or five months. Can I do good weight reduction in the next two months. I have to follow strict diet control and see.
21 June 2017
Today, I am lucky to see the weight reading at 69 kg. During the last 10 day, the weight fluctuated between 70 and 71 kg. The whole experience shows how frustrating the whole project is. The weight reduction does not happen linearly. The body has various mechanism to fight back and delay weight reduction. We have to be patient and stick to diet and exercise routine for sufficiently longer periods of time. The body creates intense tiredness feeling. So sometimes we are forced to eat more and that may break the momentum of weight reduction and we are back by one two kg.
12 July
From 4 July onwards I started low carbohydrate diet. Started eating idlies, pesarattu (moong dosa), and sprouts. With rice I am taking dal only.
Some benefit is there. Today the weight reading is 68 kg. I want continue with the diet for 3 weeks more. The writers are warning that long periods of dieting can create problems of muscle cramps because of reduced in take of vitamins and excessive loss of water from the body. People doing dieting with the help of nutrition experts may not get into big problems. But persons doing on their own can get into problems.
20 July
Today also weight reading is 68 kg. The body feels light. But the weight reading is still the same.
22 July
The minimum weight reading has gone below 67 kg. After lunch the weight reading was 68 kg. But after evening eating of salad the weight has gone further up.
27 July
The reading is close to 67 kg today. But this is after a bout of diarrhea on 25 July. Still 2 more kg of reduction required to touch 65 kg.
The weight after breakfast is 68 kg and interesting thing is that I drank three glasses of water in the morning and three cups - one cup milk and two cups tea. Good going.
4 August
Weight is less than 68 kg at around 10 am
23 August 2017
At 11.10 am today, the weight is 66.5 kg. I am trying to take 1200 calories more strictly for the last 10 days.
20 September 2017
No entries after 23 August 2017. By the second week of September 2017, I felt weak and not having interest to do normal activities. Hence I increased the food intake for two days and had an attack of indigestion and stomach upset. After the stomach upset day, may be on 13 September 2017, the minimum reading was 66 kg. Due to weakness, I was more liberal with food. On 16 September 2017, I once had a stomach upset and on 17th Sep, the reading at 12 noon with no food intake during the morning except a cup of tea was 69 kg. It means, some glucose store got built up and store of water also increased due to it.
On 20th September 2017, I went for weight related analysis session.
The measurements are:
Weight: 70.3 kg (including the normal pant, shirt and undergarments)
Fat 25.7%
Visceral fat 13.5%
Skin Fat 17.9%
RM: 1582
MM: 29.0 ( MM is muscle mass)
Body age (BA) 58
25 October 2017
Came across articles on Aamir Khan's Weight Loss of 25 Kg. - Interesting
Aamir Khan's 25 - 28 Kg Weight Loss Story - 5 Five Month Effort
http://oldageindia.blogspot.com/2017/10/aamir-khans-25-to-28-kg-weight-loss.html
The question based on this article is how to do exercise to consume 1000 calories a day?
1 November 2017
66 kg reading
Last week, 3 days, I tried to be actively exercising for 4 hours. Took full rest on a day. 2 days, did 2 or 3 hours exercise.
The morning measurement on 1 Nov 2017 showed 66 kg. After taking water, milk and tea, the reading was 67 kg.
27 November 2017
66 Kg seems to be the weight in the morning during the last few days. This has come about due to skipping evening tiffin and dinner on Wednesday (22 November) and Friday (24 November). The lowest weight had even touched 65 kg. So may some more months to reach 64 kg based on the progress during the last year. But a strong hope is there to reach the target now.
21 December 2017
Early Morning Weight Reading 65 kg
Important Milestone Reached. The next target 64 kg. Amir Khan's weight loss story helped. Two hours of walking or exercise is being attempted on many days.
2018 Weight Reduction Diary
3 January 2018
66 kg reading.
It party time during 23, 24 December. Then I traveled to Mumbai. January 1 is once again party time. But today morning (3rd January) the weight reading is 66 kg after a Tuesday So good beginning point. I want to reach 63 kg as fast as possible. I am now focusing 10,000 steps per day. It is the fourth day. I have already taken 6,426 steps. Now it is 1.35 pm. So I shall complete 10,000 steps on the fourth day also. Some say, a mile is equal to 2000 steps. I plan to walk 2 miles in the morning and 2 miles in the evening. Rest of steps will get complete as I go to walking track and come back.
6 January 2018
Increased the steps to 20,000 per day.
20,000 Steps a Day Walking - Is It Possible? - What are the Benefits?http://oldageindia.blogspot.com/2018/01/20000-steps-day-is-it-possible-what-are.html
18 January 2018
Morning weight 65 kg
65 kg immediately after getting up in the morning (After first urination).
At 65 kg. today right in the morning after getting up.
So it taking quiet sometime for the weight to get stabilized at lower levels. Water accumulation and decrease has its own timetable set by the body mechanisms independent of our weight reduction activities. So patience required to continue with the weight reduction project.
27 February 2018
Minimum weight reached 64 kg
The minimum weight reached 64 kg after a day of fasting (Ekadashi) only ground nuts 150 grams was taken. In the morning one hour of walking was done on empty stomach.
I read Jason Fung's Fasting and Exercise – Fasting 23 and went for a long walk after the fast day. It is fine. I could walk without any problem.
https://idmprogram.com/fasting-and-exercise-fasting-23/
The minimum weight of 64 kg was reached two days earlier also after I skipped evening meal (Saturday tiffin) and waited up to 1.30 pm for taking food the next day.
15 March 2018
Came back from a trip of 26 days. I made multiple tours with in these 26 days.
The weight reading back home is 66 kg.
“Weight loss is the least likely New Year’s Resolution to be achieved,”
A 2015 study published by the American Journal of Public Health illustrates this point:
"over a nine-year period, the probability of obese subjects attaining a normal weight was 1 in 210 for men and 1 in 124 for women."
"The probability shrinks even further—just 1 in 1290 for men and 1 in 677 for women—among those considered morbidly obese."
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4539812/
So you can see how tough it is to reach weight goals. My story illustrates the ups and downs and frustrations. But let me continue my project for more days with renewed determination.
23 March 2018
Morning weight after urination and passing of stools: 66 kg.
9 April 2018
Morning weight after urination and passing of stools: 66 kg.
But the fat readings are changing. The latest reading shows that visceral fat is now only 9%.
Fat Analysis on 6 April 2018
Weight 69.1 (With office dress after lunch)
Recommended weight 65 kg
BMI 24.5
Body fat 21.4%
Muscle Mass: 35.2%
Visceral fat 9% - Recommended to make it 7%
21 April 2018
The weight before sleep is 66 kg.
In the week 65 kg reading was there for two or three days, but on 20 April it went up to even 68. On 21st, before lunch it was close to 65 kg.
24 April 2018
Weight reached 64 kg before dinner after a 24 hour fast.
Weight reached 64 kg 13 days earlier after a Tuesday fast followed by Ekadashi fast on Wednesday (11 April 2018). So for a second time minimum weight reached 64 kg in Mumbai. Raising hopes of minimum weight of 62 kg soon.
24 April 2018 Remark - In the evening after fasting for full day, Yesterday Dinner to Today Dinner weight reached 64 kg.
28 April 2018
Starting the day for a second time in this week with morning weight of 64 kg. 26 April 2018 was Ekadashi Day and that day also morning weight was 64 kg.
28 April 2018 is a Saturday and hence a fasting day. Let me see how much lower the reading goes today. (The weight has gone down to 63 kg after the fast and one and half hour walking in fasted state in the morning on Sunday)
29 April 2018
Reached 63 kg weight (minimum).
Morning weight was 64 kg. After one and half hour of walking, the weight reading was found to be 63 kg. Tuesday is a another fasting in this week. Let me see what will be the readings on that day. But in the meanwhile I have two eat-well days.30 April 2018
The morning weight reading on 30 April 2018 is 64 kg.
After the eat well day on 29 April 2018, the morning weight reading on 30 April 2018 is 64 kg. May be after two weeks the morning weight will come down to 63 kg. At least four days of fasting may be required. Presently intermittent fasting seems to be helping.
12 May 2018
63 kg (minimum weight) reached again.
After a full day fast on 11 May 2018 (Ekadashi) weight reached 63 kg on 12 May after completing 10,000 steps on empty stomach at 8.40 am. The weight reading on 11 May morning was 65 kg. So a reduction of 2 kg was observed after the full day fast. But reading on morning of 12 May at 6 am was 64 kg.
After lunch the weight reading was 65 kg.
20 May 2018
Morning weight 64 kg.
This week the fasting day was Friday 18 May 2018. I could not do full fast because I have to antibiotics. So I had small break fast and small amount of food in the evening. I had two cups of tea with sugar also. On Saturday, I had food four times or even more times as I was in a meeting. But the weight reading on 20 May 2018 in the morning was 64 kg. I had a glass of water, milk and tea and went for a hours walk. Still the weight reading at the end of the walk is 64 kg.
So I can feel confident that the methods are working and it may only take some more time to reach the target weight of 62 kg.
26 May 2018
25 May is fasting day. It was Ekadashi day also. I did full fasting and walked 20,000 steps. Consumed 2850 calories. On 26 morning I went for 10,000 steps walk and consumed 1200 calories. Thus on fasting state, I consumed 4050 calories. The weight reading is 64 kg. But, I have taken good amount of water this time to minimize cramps. Last week, I got cramps on the day after the fast. Today, my morning walk after fast day is comfortable.
2 June 2018
Morning weight 63.5 kg.
This weight reading is at 9 am after one glass of water and milk.
1 June 2018, Friday was the full fast day. This time time I have used two packets of ORS. Also, I did not take tea at all. But consumed 3 liters of water during the day. Also I did not go for evening walk. I did not walk in the morning of 2 June also. But during the day, on 1 June, the total steps made came to 15,000. On second June, it came to 2,800 steps. In terms of calorie consumptioin, on 1 JUne it was 2500 and on 2 June up to 9 am it was 750. It was 500 at the 6.15 am. So in three hours 180 calories is routine expenditure and another 70 is due to activity.
Today, the plan is to eat full. Four times of food intake. I already had my breakfast.
6 June 2018
Morning weight reached 64 kg.
Morning weight reached 64 kg. This is on Wednesday. The fasting day was Friday.
In the evening before dinner also the weight was 64 kg. After dinner it went up to 65 kg. If it continues for the next 3 days at the end of the fasting day on Sunday the weight may reach 63 kg.
11 June 2018
Morning weight after the fast day on Sunay 10 June 2018 is 63 kg.
Morning weight after the fast day on Sunday 10 June 2018 is 63 kg. 63 kg came earlier also after a fast day, but it was the result of 20,000 steps on the fast day supplemented by 10,000 steps on the next day. But this time, I walked only 10,000 steps on the fast day and no walking on the next day. Also this time I took almost 4 litres of water along with 3 packets of ORS (electrolytes). This helped in preventing cramps and also maintained the weight at 64 kg throughout the fast day. It is only in the next day morning that the weight showed 63 kg. That way this is more stable weight.
Next week I plan to eat full on four days up to Friday which is a fast day. Say no further weight reduction is expected till Saturday morning. But the next week plan to skip breakfast for the full week as I did last two weeks.
12 June 2018
Morning weight 64 kg
Evening weight after dinner 65.5 kg. At least half liter extra water taken during the day. An extra cup of tea was taken. Walking: only 6300 steps instead of normal 10,000 steps. There is some discomfort in legs. So walking needs to be reduced during the next two to three days.
24 June 2018
Weight at 12 noon 64 kg.
Walking was reduced in the last 12 days. Yesterday was Saturday. Only lunch and dinner were taken. In the morning one liter of water, a cup of milk and a cup of tea were taken. At 12 noon, the weight reading is 64 kg. So, the weight is likely to come down further in the coming weeks and months. But for some weeks walking needs to be reduced. The present plan is to skip breakfast and take the morning food only after 12 noon. Approximately 2100 calories intake will be there and 2300 calories expenditure may be there per day. It means 10,000 steps are to be taken daily.
2 July
Weight at 5.00 am 64 kg
The reading has come after missing the evening snacks and dinner on both Saturday and Sunday. On Saturday, there was more food intake during the morning session as high as 5 servings of food and tea. Sunday breakfast and lunch were more normal. Walking was also normal on Saturday and Sunday. No special walking. Around 9000 steps were taken. No special water loss also occurred as normal water intake was taken.
10 July 2018 (Tuesday)
Morning weight 64 kg.
But weight on Friday evening has gone up to 68 kg. Might be due to some new medicine. Some reduction in food on Saturday and Sunday and drastic reduction on Monday coupled with walking of 16000 steps on Monday brought the weight back to 64 kg.
The waist is much more elastic now. I am able to compress it using belt now more easily and can tolerate the compression for an hour or two.
24 July 2018
Morning weight 64 kg
23 July Monday was ekadashi and fast was done on that day. Only a cup of milk and some dry fruits were eaten. Weight in the morning of 23 July was 65 kg and it came down to 64 kg due to fast. So still it is taking lot of time for further reduction of weight. Good thing this time is that no cramps came despite only taking plain water during the fast day. The waist has reached 33 inches and now it can be compressed easily with the belt up to 32 inches. So body changes are indicating positive developments but weighing machine says no further decrease in weight. I have to keep my effort going further to reach the target of 62 kg. This fifteen days I plan to eat full on all week days but do a long morning walk on Saturday and Sunday on fasting stomach and register up to 1000 calories on each day before I take my cup of morning milk. I plan to do a fast on the next ekadashi day.
25 July 2018
Morning weight 64.5 kg
28 July 2018 (Saturday)
Morning weight 64 kg.
29 July 2018 (Sunday)
Morning weight 64 kg.
Monday to Friday full diet will be taken (2300 calories)
Saturday and Sunday around 1600 to 1800 calories will be taken. Idea is to create around 1000 calories deficit on Saturday and Sunday.
Energy Requirement Calculator
http://www.medindia.net/patients/calculators/CalorieResult.asp
For old people at 60 years of age, it shows the following calorie intakes
Weight Activity Harris Benedict Katch-Mcardle
Kg
70 Light 2003 2136
70 Moderate 2258 2407
Body Fat Calculator
http://www.calculator.net/body-fat-calculator.html
Weight Loss Stories from the Web
Fat to Fit: How an IT professional lost 17 kg in two years
April 30, 2018
Weighed 91 kg in 2016.
After adopting a healthy lifestyle, lost 17 kilos. Now 74 kg.
Waistline reduced from 38" to 36” and is now 33".
My Weight-Loss From 86 kgs to 70 kgs
November 2013http://www.preciouskin.com/wordpress/2013/11/30/my-weight-loss-from-86-kgs-to-70-kgs/
I lost 18 kilos on this plan, you can too!
By Muhammad Irfan Published: November 20, 2012http://blogs.tribune.com.pk/story/14384/i-lost-18-kilos-on-this-plan-you-can-too/
How Long Will It Take to Lose the Weight?
by Konstantin Monastyrskyhttp://www.thehealthyhomeeconomist.com/how-long-will-it-take-to-lose-the-weight/
Weight Loss Diets for Andhra People
1200 Calories Andhra Meal Plan for Weight Loss
1500 Calories Andhra Meal Plan for Weight Loss
1800 Calories Andhra Meal Plan for Weight Loss
2000 Calories Andhra Meal Plan for Weight Loss
Weight Loss Tips
For ladies, if you cannot go out, do spot walking 100 steps at a time many times. Once before tea, once before taking bath, during the time washing machine is working, before prayer and after prayer, before taking lunch, before taking dinner. Create an opportunity to move your body.
http://www.fitnessvsweightloss.com/true-weight-loss-story-how-i-lost-30-kg-in-2-years/
64.2 to 61.5 in four days through fasting
https://betterhumans.coach.me/the-difference-between-fasting-and-caloric-restriction-f93bb44a0534
Updates in 2022: 17.8.2022, 29.1.2022, 23.1.2022
2019 4 July 2019, 31 May 2019, 7 May 2019 17 March 2019
Updates in 2018
2018 - 23 November 2018, 21 October 2018, 29 July 2018, 24 July 2018, 10 July 2018, 24 June 2018, 12 June 2018, 6 June 2018, 2 June, 26 May, 20 May, 12 May, 1 May, 30 April, 29 April, 28 April, 21 April, 9 April, 23 March, 15 March, 27 February, 18 January, 3 January
2017 - 24 December 2017, 21 December 2017, 27 November 2017, 1 November 2017, 25 October 2017, 20 September 2017, 23 August 2017, 27 July 2017, 22 July 2017, 20 July 2017, 12 July 2017, 21 June 2017, 11 June 2017, 4 June 2017, 29 April 2017. 14 April 2017, 28 March 2017, 18 March 2017, 11 March 2017, 6 March 2017, 26 February 2017, 19 February 2017, 18 February 2017, 8 January 2017, 30 December 2016, 19 December 2016, 17 December 2016, 14 December 2016
Updates in 2018
2018 - 23 November 2018, 21 October 2018, 29 July 2018, 24 July 2018, 10 July 2018, 24 June 2018, 12 June 2018, 6 June 2018, 2 June, 26 May, 20 May, 12 May, 1 May, 30 April, 29 April, 28 April, 21 April, 9 April, 23 March, 15 March, 27 February, 18 January, 3 January
2017 - 24 December 2017, 21 December 2017, 27 November 2017, 1 November 2017, 25 October 2017, 20 September 2017, 23 August 2017, 27 July 2017, 22 July 2017, 20 July 2017, 12 July 2017, 21 June 2017, 11 June 2017, 4 June 2017, 29 April 2017. 14 April 2017, 28 March 2017, 18 March 2017, 11 March 2017, 6 March 2017, 26 February 2017, 19 February 2017, 18 February 2017, 8 January 2017, 30 December 2016, 19 December 2016, 17 December 2016, 14 December 2016
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