My H.E.A.L.T.H. plan – T is for Tracking

ID-10060518.maya pictureOne of the ways I have kept myself motivated while on my H.E.A.L.T.H. plan is tracking my progress. There is nothing better for inspiration than to see numbers going in the right direction. I am a bit obsessive with fine details when I set my mind on a project, and my good health became my project during 2015. Here are the things I have been tracking:

  • Weight. I weigh myself every day, record an average for each week and month. I have also been recording my weight every 31st January for many years. This gives me a better indication of any overall weight gain (or loss).
  • Body Mass Index is a measure which standardizes weight against height. The healthy range is BMI of 20 – 24.9, overweight is 25-29.9, and obese is 30 and over.
  • Waist measurement monthly. Excess around the waist is a risk factor for some diseases of affluence such as heart disease and diabetes.
  • Blood pressure. I have a home machine and measure this 2-3 times a week, more often if I have shown a rise and less often if it has been OK.
  • Blood tests. I have an annual check with my doctor who measures fasting glucose, blood lipids (cholesterol and triglycerides), nutrient levels (such as iron and Vitamin D) plus some other things she likes to keep an eye on.
  • Blood glucose. I am not a diabetic or prediabetic. However my mother and aunt were and some cousins are so I keep an eye on my own levels with a glucometer. I measure my fasting glucose level and sometimes take readings throughout the day.
  • Foods eaten. I do not count calories but I roughly write down foods I eat every day which keeps me on track that my ‘moderate’ (weekly) foods are not creeping into my daily intake and that my ‘tribal celebration’ foods are not too frequent. Every three months for a week I take a more accurate history and run it through a food analysis programme.

Here are my results:

  • Weight. Until 2010, my annual records showed a slow but relentless rise of about a quarter kilogram a year (half a pound). Not too bad. However, this ‘almost good enough’ for forty years meant I slowly gained ten kilograms. Another eight quickly followed in a crisis year and I was in trouble. Since my HEALTHplan commitment in January 2015, my daily and weekly weights have fluctuated but monthly average has shown a steady decline. It is now beginning to stabilize.
  • Body Mass Index. My BMI is now 22.5, in the middle of the healthy weight range.
  • Waist measurement. My waist measurement has slowly declined and is now less than half my height which is a criteria for being of lower risk.
  • Blood pressure. I previously sometimes had morning highs, and rises after stressful triggers. Now my readings are routinely low (110/70) and do not rise as much after stress.
  • Blood tests. My cholesterol levels were OK from the start and have improved even more. Readings are in fact now very low as is my triglyceride level. Iron levels have improved since menopause. I take Vitamin D sometimes as living in Tasmania doesn’t afford me enough from the sun in winter months.
  • Blood glucose. My fasting glucose levels have dropped 15% from the readings of a year ago. There is less spiking after meals and lower levels two hours after meals. I attribute this to modified diet, smaller portions, losing weight (thus lowering insulin resistance and improving glucose tolerance) and a higher activity level.
  • Foods eaten. The occasional detailed analysis shows I consume ~4500 kilojoules (1100 calories) on strict days; 5700 kilojoules (1,400 calories) on moderate days and 7500 kilojoules (1,800 calories) when indulging. I am very short 155cm and require less than taller people. On ultra-low days I average 50% calories as carbohydrate (153g), 19% protein (51g), 19% fat (23g) and 2% alcohol. Most fat is from cashews. My indulgence days were 42% carbohydrate (199g), 21% protein (66g), 25% fat (48g), 5% alcohol. Most fat from added fats and oils. Moderate days were between those figures. Percentages give a poor indication of my overall diet. During ultra-low periods I ate less and mainly ‘good’ stuff. During splurge periods I ate more of everything and more ‘bad’ stuff. Relative percentages overall mean nothing.

Overall, I am happy with where I am at the moment.

_______________________________________________________________________

ImageCourtesy[MayaPicture]FreeDigitalPhotos.net

 

19 thoughts on “My H.E.A.L.T.H. plan – T is for Tracking

  1. Elizabeth, you’re a master of monitoring and measuring, list-making, record-keeping and analysis, and I salute you! I’ve found over the years that what you measure, you can monitor, and that’s the key to making sure things do not drift too far from where you intend. On those occasions when I’ve given up recording what I eat, or how much I weigh, I’ve swiftly returned to old/bad habits. I’m not nearly as comprehensive as you in my recording, staying mainly with food diary (basic, no calorie counting or analysis), exercise diary and daily weighing (much better for me than weekly). But at the moment that’s all I need. If I ever feel I could do with more focus on all this, it will be to your blog that I turn for inspiration.

    • You got me motivated to keep on with all my ‘sorting’ and it is now nearly all done … so the least I could do was to write about an area of my “success” to maybe encourage others 🙂

  2. These details are valuable for your progress and I am not sure I could tell you anything from them, Elizabeth. The fact they make you feel secure and help you with your healthy choices and progress is what is really important. 🙂 ♡

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s