Status Update - Records: My past 8 years (August 2012)

- POSTED ON: Aug 14, 2012

       
Below are Eight charts showing Yearly Averages of my own Daily Food Intake. Beginning 9/20/2004 through 8/8/2012  ...  an 8 year period (approx 7 years 11 months) 2880 consecutive days of detailed record keeping.

Despite low-calorie eating, one can see that my nutritional needs were adequately met during the entire 8 years. I find it personally interesting that although I experimented with a great many different "diets" and eating plans, my nutritional yearly nutritional ratio averages wound up overall being quite similar.

One CAN see slight differences in nutritional ratio due to various experimentation with various low-carb eating plans during the past 3 years in that the fat ratio increased slightly; the carb ratio decreased slightly, while the protein ratio remained fairly constant.

                                                     

FOLLOW UP NOTE: 
Be sure to read the Final SUMMARY
showing average weight and average calorie comparisons.

1st chart Below started on 9/20/2004 - therefore the yearly average is 42 days less than 1 year.

SUMMARY
9-2004 through 8-2012 
8 year period (approx 7 years 11 months)  2880 consecutive days of record keeping

Date        Weight

9/2004: --- 190.5 lbs.
8/2005: ----145.2 lbs.
Loss 45.3 lbs. - 1235 average daily calorie intake
11 month period –  (calculating 3500 calories= 1 fat lb)
............averaged = 480 calorie daily deficit =  making actual Total daily calorie burn 1715

8/2005: --- 145.2 lbs.
8/2006: ----108.2 lbs.
Loss 37 lbs. - 1310 average daily calorie intake
12 month period –  (calculating 3500 calories= 1 fat lb)
............averaged  = 359 calorie daily deficit = making actual Total daily burn 1669

8/2006: --- 108.2 lbs.
8/2007: ----110.0 lbs.
Gain 1.8 lbs. - 1442 average daily calorie intake
12 month period –  (calculating 3500 calories= 1 fat lb)
.............averaged = 17.5 calorie daily excess =  making actual Total daily calorie burn 1424

8/2007: --- 110.0 lbs.
8/2008: ----113.6 lbs.
Gain 3.6 lbs. - 1406 average daily calorie intake
12 month period -  (calculating 3500 calories= 1 fat lb)
.............averaged = 35 calorie daily excess =  making actual Total daily calorie burn 1371

8/2008: ----113.6 lbs.
8/2009: --- 116.8 lbs.
Gain 3.2 lbs. . - 1015 average daily calorie intake
12 month period –  (calculating 3500 calories= 1 fat lb)
............averaged = 31 calorie daily excess =  making actual Total daily calorie burn 984

8/2009: --- 116.8 lbs.
8/2010: --- 116.8 lbs.
Loss/Gain 0 lbs. . - 1069 average daily calorie intake
12 month period –  (calculating 3500 calories= 1 fat lb)
............averaged = 0 calorie daily excess = making actual Total daily calorie burn 1069

8/2010: ----116.8 lbs.
8/2011: ----120.0 lbs.
Gain 3.2 lbs . - 1081 average daily calorie intake
12 month period –  (calculating 3500 calories= 1 fat lb)
...........averaged = 31 calorie daily excess =  making actual Total daily calorie burn 1050

8/2011: --- 120.0 lbs.
8/2012: ----127.0 lbs.
Gain 7 lbs . - 1149 average daily calorie intake
12 month period – (calculating 3500 calories= 1 fat lb) 
...........averaged = 68 calorie daily excess = making actual Total daily calorie burn 1081

Re: calorie intake and calorie burn calorie numbers.
Note that I am a "reduced obese" female, height 5'0", over age 60.
I am sedentary, and I do not count, or attempt to count, exercise calories.
The "Normal" calorie calculations for my personal statistics per the standard formula Charts are: 
Harris Benedict formula - BMR for sedentary = Total daily calorie burn 1400
Mifflin formula - RMR for sedentary = Total daily calorie burn
1250

My exercise activities have been:


Primarily Walking with a bit of additional Strength Training.

🔺1st year of weight-loss exercise averaged 1/2 hr daily.
🔺2nd year of weight-loss exercise averaged from 1 to 2 hrs daily.
🔺During the first 4 years of maintenance exercise averaged 1 hr daily.
🔺Past 2 years of maintenance, exercise averaged 1/2 hr daily.


NOTE
that the first two years of weight-loss maintenance, my daily calorie burn went as one might expect based on my height, weight, age, and exercise. (See standard chart calculations)  But NOT during the 4 subsequent maintenance years
during which there has been an "unexplainable" drop in my total daily calorie burn.


Comments:
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Existing Comments:

On Aug 14, 2012 TexArk wrote:
I had a long response but lost it! Anyway...congrats on your record keeping. A research scientist needs to have this. They seem to think that people are just under reporting their food intake if they are not losing or maintaining. The experts just know that you should lose weight at 1200 or 1400 calories. They certainly wouldn't believe that you aren't maintaining at that low amount. As for the unexplainable all I can figure out is that as an "elderly" 65 year old woman my body just does not need as much food as it did a few years ago. My brain does, however!


On Aug 14, 2012 Dr. Collins wrote:
             Thanks TexArk. This is also SO VERY TRUE of my own brain. Most "average" dieters are unaware of how low even the the "expert" formulas drop after age 60... The charts show for an "average woman" with my statistics" maintaining at the upper edge of the normal weight range to be around 1250 to 1400 calories...which means 1050 for maintenance isn't really that far off.....Using the Mifflin formula my "burn" as a "reduced obese" female would only be about 16% under that of an "always normal" female. One thing my records do prove is that one can obtain adequate nutrition even with quite a low-calorie intake, and my body could not maintain within the "normal" weight range without keeping my food-intake average below 1200 calories.


On Aug 14, 2012 Alma wrote:
Very impressive record keeping! I am so under-informed on this subject and the more I read, the MORE I realize how much I need to learn. As I attempt to stay focused on my diet, I also am aware that I need to work on the holistic part of my diet at the same time due to certain health issues. As long as I do not gain the entire loss, I will stay focused on refiring another round of loss. Every day brings me closer to another permanent loss. I gained it over a period of 44 years so it is not coming off overnight. I agree with TexArk and my brain also starves for the right foods. I focus on vegetables and fruits. I try to work in a certain amount of protein. I toss nuts and beans in most of my salads instead of the LOVED red meat on the side. I have learned that one of my worst scenarios is to use any cured meats in my diet plan. Keep on keeping on!


On Aug 14, 2012 Dr. Collins wrote:
             Thanks Alma. It's good that you know yourself, and have a plan.


On Sep 01, 2012 TheTrout wrote:
Thanks for sharing this level of detail. I'm your same height and can't seem to budge out of the mid-150's. (Been there for 7 weeks.) I'm going to drop my calorie intake to 1200 - 1300 a day and see if that helps.


On Sep 01, 2012 Dr. Collins wrote:
             Alma, If you are my height, then 1200 to 1300 daily calories may be the right amount. But REMEMBER, our bodies don't lose weight in the same amounts weekly or even monthly even during those periods when we are dieting consistently. My records show that during my weight loss phase, it took me about 19 weeks to drop through the 150s pound range. During that time, my calorie intake AVERAGE was about 1250 per day. Our bodies do what they do. We are responsible for our eating behavior, but not for our bodies' weight results.

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