I’m still plodding along (literally!) with the maffetone method. Aspects that I have managed to adopt from dr maffetone are reducing sugar and processed foods in my diet, exercising well within my aerobic threshold and trying to manage my life stress.
So far the biggest change that I have seen is a little bit of weight loss. I have some high tech bathroom scales that upload my weight and body fat percentage to my phone, so I have a nice chart of this which I am willing to share😳
I gave up sugar in October last year when I was 150lb. I lost weight until I had ‘2 weeks off ‘ over christmas, then after christmas lost it again until March, when I was feeling a bit sorry for myself and went on a chocolate / cake fest. The weight piling on didn’t make me feel any better so at the beginning of April I did the maffetone 2 week test ( very low carbohydrate) and it’s been slipping down since then. I know that it isn’t a big weight loss but I’m very happy with it. At 5’2 I can afford to lose another 10- 14lb.
The change in body fat doesn’t look so impressive;
I don’t know why I get those sharp dips now and then, whether it’s dehydration or the corner of the bathmat tucked under the scale! But I thought that my 4lb would be more than 2% of my body fat! Obviously some will be water but I hope that I’m not losing muscle mass or bone density. There’s no reason why I should be, I’m getting more dietry calcium, vitamin D than I ever did thanks to eating more cheese and yoghurt. Also lots of veggies for vitamins and minerals, which also should be giving me enough carbs to prevent my body thinking its starving so it doesn’t need to break down muscle for sugar.
A bigger challenge has been trying to run at a steady pace and maintain the right heartrate. Thanks to slowrunningirl who told me how to overlay graphs in garmin connect (click the button that says ‘overlay’ doh!! I never noticed it before!) I can show you what happens when I run laps around the (flat) park.
This is run/ walking but pretty steady. Generally moving slowly but only small variations in heart rate (red). All my other routes have hills in them and even walking is anaerobic! See the contrast below;
There are times where my HR is too high despite standing still! The first half was mainly uphill, the second mainly downhill. So it looks like running on the flat or down hill is the way to go just now. Or of course the elliptical trainer- how’s this for in the zone?
For stress I’m trying to squeeze in 10 minutes of meditation into my day. I’ve sorted out some playlists to listen to in the car instead of the radio – much more fun! I’m also trying to not watch TV – getting hooked into a drama at 9pm means not being in bed before 10:30 and for 8 hours sleep I need to be zedding by 10pm😴
To some people this lifestyle might sound incredibly dull; sleep, healthy eating, gentle exercise etc but I’m content with it and see it as money in the bank. Currently I’m paying off an overdraft! But once the reserves are built up I’ll be able to have little splurges of fun, fun fun!😀😀