Like many people, I’ve struggled with my weight for many years, probably over the last 15-20 years or so, ever since I finished playing football, back in my early thirties.
Well to be completely honest, I haven’t really struggled with my weight, in the sense that I haven’t been trying particularly hard to lose it, I just haven’t cared too much about putting on a few pounds here and there. You see, I have never particularly wrapped my sense-of-self-worth up in my body image, so it hasn’t really matter too much, in that sense.
However I know that excess weight is probably not going to do my health much good, something of an understatement I know, but I have felt lately, that my mobility has begun to suffer, and this has the potential to adversely affect the quality of my life.
A few years ago after visiting Los Angeles, I went of a concerted effort to shed a few pounds. I went from 19 stone to 16.5 stone over a period of a few months, through control of my diet and walking a lot.
Since then I’ve piled the pounds back on, largely through what I describe as creep. Eating and snacking particularly between meals, as well as indulging in bigger portion sizes. It’s not been a sudden increase in calorie intake but has kind of crept up on me.
At the time of writing this post, I’m 25 days into a new schedule, aiming for 1000 calories or less per day.
Below is a gallery of meals we’ve enjoyed over the last 25 days, I’ve had a few jacket potatoes and tuna meals sprinkled between these meals along the way.
I’ve included the meals to illustrate how very tasty, and not at all boring, healthy meals can be. Most importantly of all, they have helped me lose 14 lbs (1 stone), in 25 days. I will be posting my progress over the coming months, as part of my commitment to follow-through.
This blog centers on getting results, from the perspective of acquiring knowledge, tapping into motivation and being more productive. So here I am putting what I describe on this blog into practice.
These are the points of knowledge I’m using to get results.
Calories in should be less than calories out.
2500 calories is the average calorie requirement for an adult male, 2000 calories for females. More weigh loss posts here.
One lb of body fat is made up of approx 3500 calories.
Belly fat is not as serious a threat as Visceral fat
If I can keep my daily intake to below 1000 calories a day, I should be in the region of losing a lb of body fat every 3 days or so. 2500 calories per day (adult male requirements per day), minus 1000 calories (calories eaten), leaves 1500 deficit per day. 3500 calories is a lb of body fat, so 3500 divided by 1500 equals 2.3 days to lose one lb. In one month I should have lost approx 13 lb of body fat.
I want to improve the quality of my life, initially by increasing the frequency of going walking, giving me the ability to appreciate the beauty of the countryside, without being preoccupied by having back pain as a result of carrying around excess weight.
Improving SELF AWARENESS, to figuring out why I’ve been eating too much and not doing enough exercise – My main problem here is I get so absorbed in what I’m doing, work wise, which is predominately done on a laptop, that I’m just not moving around enough. I need to take regular breaks and do some activities during those breaks to improve my circulation and burn some calories. Also I must stop snacking, which tends to occur if I’m not working. I don’t think of food while working, but as soon as I stop, I start snacking, usually out of boredom or as part of social habits. I need to form a new habit here, to replace the old snacking habit, so I’ve started to eat a raw carrot, if I fancy eating something. I actually like raw carrots, so that’s working well for me so far.
Holding onto gains as the new floor. I’m not allowing my actions or emotions to push me under the new floor once it’s established (this is measured in weight). I’m using the following question to refocus.
I want to keep the calorie intake count under 1000 calories per day, until I’ve shipped a few stone.
I’m going to focus on good calories and avoid empty calories as much as possible, but without denying myself too much. If I fancy a chocolate, that’s fine as long as I stay under 1000 calories per day.
Each day I keep below the 1000 calorie intake limit, put a big X on the calendar. I have one responsibility, don’t break the chain of X’s. So far so good.
Meals so far
Progress so far
|Date and Day number||Wt Loss||Current Weight|
|Date: 1/1/18. Day 1||start||18 stone 12 lb|
|Date: 25/1/18. Day 25||14 lb||17 stone 12 lb|
|Date: 1/3/18. Day 60||25 lb||17 stone 1 lb|
|Date 5/8/18 Day 229||40 Ib||16 stone|
I am using this post to chart my progress, not just for my own benefit, but also in the hope that you can find some value from it yourself. I know I’m not the only person working to lose weight and get fitter.
It’s so easy for weight to spiral out of control, almost without noticing or should I say, admitting, which is probably a more accurate way of putting it.
Eating can be an emotional response, maybe an attempt to fill a void or may just be an over-indulgence, that goes to far. Whatever the cause, it’s important to figure out the underlying reasons for it and address those so you can find a healthier path forward.
We inhabit our body’s for the duration of our time in this life, and have a duty to look after it, both from a psychological and physical perspective. By improving SELF AWARENESS, and TAKING RESPONSIBILITY we have a chance to be more effective in this pursuit. Good luck in your weight loss journey.
For more reading check out our weight loss guide.