Two Charts Maintained

 I have gotten myself in the habit of maintaining two charts and while these charts are really no longer needed (in my humble opinion), I maintain these charts daily just to keep myself focused and to keep myself from falling back into bad habits.

My two charts are:

• Weight
• Calories Eaten

This first chart on weight is easy enough to do because each morning my first order of business is to urinate and while in the bathroom, it is fairly easy to open my wife's closet door and slide the scales out to where I can stand on them.  Once the weight is seen, I walk over to the chart and record it.

Sometimes, my weight varies by a half of a pound and sometimes it varies by a pound or more.  While this is not a significant is helps to keep me focused.  I want to maintain 220 pounds of less, so if I increase to 222, I know to watch what I eat that day.

My second chart is for calories consumed and when I designed the chart, I incorporated and automatic totally at the bottom.  So, it is easy to see how many calories I have consumed and how that total is increasing after each meal.

My goal here is 1,600 calories each day or less.  I also know that if I go over, I can average the intake over each week and get a better understanding of how well or bad that I have done.

INTERESTINGLY,

only a few months ago my weight was fluctuating around 250 and after spending some time in the hospital due to a Staph Infection, counting my calories initially which caused a weight reduction, and having a colonoscopy, my weight was able to drop 30 pounds...

Now, I really have an incentive to maintain 220...

The Least Healthy

Rich in fiber, vitamins, minerals, and antioxidants, fresh fruit can be an excellent addition to a well-rounded diet. However, certain types of fruit contain more sugar and calories than others. Furthermore, some fruits can cause side effects for people with health conditions like diabetes and acid reflux. These fruits can still be enjoyed, but in smaller serving sizes.

This article takes a closer look at the fruits highest in sugar and calories, plus the ones you may need to limit if you have diabetes or acid reflux.

Highest in sugar
Some types of fruit, both fresh and dried, are high in natural sugar. If you’re aiming to reduce your intake of carbs or sugar, stick to small amounts when enjoying these.

1. Dates
Dates are known for their sweet, almost caramel-like flavor. Their dried versions are often enjoyed as-is for a handy snack or used as a natural sweetener in recipes.  Although they’re rich in antioxidants and micronutrients like potassium, copper, and magnesium, they’re also high in sugar and carbs (2Trusted Source, 3Trusted Source).

One cup (160 grams) of dried dates contains (3Trusted Source):

• Calories: 451
• Protein: 4 grams
• Sugar: 101 grams
• Fat: 0.6 grams
• Carbs: 120 grams
• Fiber: 13 grams

2. Dried fruit
Some of the most common varieties of dried fruit include apples, raisins, apricots, figs, mangoes, pineapples, and cranberries.  Compared with their fresh counterparts, they generally contain more calories, carbs, and sugar per serving. Most varieties are also rich in fiber, potassium, and vitamin C (4Trusted Source).  Because of the high sugar content, it’s best to enjoy dried fruits in moderation, especially if you’re looking to decrease your sugar intake.

A 1-cup (160-gram) serving of a dried fruit mixture contains (4Trusted Source):

• Calories: 477
• Protein: 4 grams
• Sugar: 106 grams
• Fat: 1 gram
• Carbs: 126 grams
• Fiber: 8 grams

3. Lychees

Native to southeastern China, this tropical fruit is known for its unique taste and appearance.  It contains many key micronutrients, including vitamin C, copper, and potassium. It’s also relatively high in sugar, which may be an issue if you’re on a low carb or low sugar diet. (5Trusted Source).

One cup (190 grams) of raw lychees contains (5Trusted Source):

• Calories: 125
• Protein: 1.5 grams
• Sugar: 29 grams
• Fat: 1 gram
• Carbs: 31.5 grams
• Fiber: 2.5 grams

4. Mangoes

This delicious stone fruit is popular for its sweet flavor and soft, creamy texture.  Mangoes are also brimming with a variety of nutrients, including vitamin C, folate, and copper. On the other hand, they contain a high amount of natural sugar in each serving (6Trusted Source).

One cup (165 grams) of mangoes contains (6Trusted Source):

• Calories: 99
• Protein: 1.5 grams
• Sugar: 22.5 grams
• Fat: 0.5 grams
• Carbs: 25 grams
• Fiber: 2.5 grams

TO FIND OUT WHICH FOODS ARE HIGHEST IN CALORIES, CLICK HERE...

My Fluctuating Weight

Most of the people do not really care or pay attention to their weight and while that is fine for them it is not fine for me.  About a year ago, I was hospitalized with a staph infection and lost 10 pounds. I lost another 10 pound just by counting my calories and keeping my intake level at 2000/day.  Then I had a colonoscopy and lost another 10 pounds...  and, while I have about 20 more pounds to go until I am at the weight I should be for my age and height, I want to maintain my current level and not let it creep back up.

My scales are not the most expensive kind and have been fairly accurate with the digital scales at doctor's offices; however, my weight can fluctuate 2 pounds from one day to the next and according to my daily calorie chart, I am eating the same calories from one day to the next for those 2 days specifically.

SO...  why the change?

And, when my weight is down and I decide to eat more than I should at least for that one day, my weight does not change at all as far as those scales are concerned.

While this might not bother other folks, it bothers me...  which is odd because one would think that I have more serious things about which to worry these days...

Heart Healthy

Every 6 months, I meet with my Cardiologist for a "checkup" so to speak to make sure that my heart is continuing to function appropriately for a male of my age...  the best approach that I can take to make sure that happens is to:

• get some sunlight
• eat healthy
• manage stress
• exercise
• maintain the proper weight

According to WEBMD, if my weight is between 189 to 219 for a height of 6 feet 1 inch, I am OVERWEIGHT...  

Currently, my weight is 219 and if it were 220, I would be obese...

The only way to lose weight is to eat less calories...  right now, I am eating between 1,500 to 2,000 calories each day, and I should eat between 1,200 to 1,800 calories focusing on 1,500 or less especially since I am not as active as I should be.

I am meeting with my Cardiologist today so I will be in a better position to see where I am once that visit takes place.

Currently...

In March of 2020, I decided for whatever reason, to start counting my daily intake of calories.  Doing something like this is not new to me because back in the 1990's, I decided to start counting my daily intake of FAT GRAMS and after collecting that data for over a year, I decided to plot that data on what was called an X bar R Chart to see if I could determine any trends and after calculating was was called statistical control limits, analyzed the data to see if my eating habits were IN CONTROL or OUT OF CONTROL.  I still have that data somewhere.

When I started calculating my calories, my weight was right around 250 pounds although it could increase to 252 and maybe 254 but never went below 248.  After 2 months of collecting calories and trying to convince myself mentally to reduce my caloric intake, my weight dropped down to 240 pounds.  

When I started I was eating over 2,500 calories a day.  Then I tried to reduce it to 2,000 calories a day and then a further reduction to 1,500 calories a day...

A staph infection put me in the hospital for 6 days and the only positive outcome besides being released from the hospital was the fact that my weight was now down to 230 pounds.

My calorie intake started to vary more than I had anticipated where one week, my intake would be between 1,200 and 1,500 and the next week, my intake would be between 1,500 and 1,800 but seldom ever got close to 2,000 and only over 2,000 if my wife and I went out to dinner or celebrated a birthday.

My weight was now below 230 a couple of pounds and for some reason, I lost my appetite just before having to prepare for a colonoscopy...   and, when all was said and done, the day of my colonoscopy, my weight was 213 pounds...  the lowest ever.

Within a couple of days after the procedure, my weight increased to 219, mainly because of fluids I suspect and a couple of days after that and because I got my appetite back, it increased to 221 pounds, but seems to be holding steady as my body reaches a new equilibrium..

My plan is to watch my calorie intake

Maintain 1,500+/- calories each day

Stabilize my weight around 220 pounds

After I am convinced that I have been able to achieve these goals, I will start a plan of action to take my weight down to 205 pounds...  which was actually my goal in March of 2020 when I started.

Counting Calories

After four months of counting calories each day,  my intake of calories during that four month period (March, April, May, June) was 1930/day which I was hoping would be lower (closer to 1500) but it was still below 2000 which makes me happy and over the course of those four months, I have lost 10 pounds or roughly 2.5 pounds per month.

I will continue with my daily ritual of counting calories which in turn forces me to watch what I eat but not so much when I eat it...  still, something is better than nothing. 

It would be nice to reduce my weight to 205 which is the weight at which I felt the best but that would mean losing another 35 pound over a period of 14 months...  and, I suppose that is possible but highly unlikely given my age and lack of daily physical exercise...  Even if there was exercise, losing weight is a function of how much you eat and not how much you exercise.

Also in this process, I discovered that I was not eating enough protein or vegetables but the other 3 groups:  grain, dairy, and fruit, I was pretty much satisfying with what I ate...  and if anything that I needed to cut back on grains.