Yesterday I went up 1.1 pounds, but today I went down 2.6 pounds.   Now I am 210.1 pounds.   That is ten pounds lighter since we got back from Florida.   So that really does the trick.

Run in the morning to deplete glycogen.   This will keep blood glucose levels down,  since after the exercise the body increases glucose uptake by the muscles that need to replenish their glycogen storage.   That also means more glucogen (the body's anti-insulin).   Glucogen increases the rate of fat burning and decreases the conversion of glucose into body fat.    This is of course what you want to happen.

 So to follow up on the strategy - run in the morning to deplete glycogen.  Then walk at 10:30 with Dennis to actually burn body fat.   At that point almost 100% of the energy is going to be coming from fat burning.    Then walk another hour at lunch time.  More fat.  Then after dinner do another hour on the treadmill.    

3 miles running,   3 miles with Dennis,  3 miles to wegmans, and 3 miles on the treadmill.   That's 12 miles, which is somewhere around 1/2 pound of fat.

  I was really tired after that.   I think it would not work to try to do that every day.   But doing every three days is my plan.    To burn 1/2 pound of fat every three days.   And hopefully I can burn some off on the other days too, I just don't think I should run every day while on the low carb diet.