A New Start: 13 November 2017

Progress reportProgress report

Time to start again.  Two days into the Zero Sugar Diet.  

On Saturday, I made the decision to implement the Zero Sugar Diet.  Since I left Texas to go to my mother’s funeral, I have been very depressed and have eaten and drank way too much.  I have had alcohol 2-3 times a week and I have eaten way too many simple carbohydrates.   I purchased David Zinczenko’s Zero Sugar Diet book while on vacation.  I read a book on vacation and plan to implement the strategy in the book.  David Zinczenko is a dietician who is an author who wrote the Eat This, Not That series.  After reading the book, I have decided to give this a try and see if it helps my health.  One thing is certain, I have hit a bit of a rut the last 1-2 months and maybe this plan is just what I need to recover.   To read my review of this book: go to Zero Sugar Diet.

 I started trying to improve my health and lose weight nearly 2-years ago.   I have made progress, but there is a lot of room for improvement.  With the recent travel to return home for my Mom’s funeral, I have had a lot of stress at home and work and this has contributed to my recent missteps in my diet and exercise plans.   My level of success has been quite less than I would have liked.  

I missed my military height weight and PT (Physical fitness) to travel home for the funeral.  I will make weight easily despite the recent weight gain.  I am allowed 214 pounds, and I weight 210.5 pounds currently.  I am not worried about the PT test either.  The physical fitness test will be a breeze.  I have to admit that I have not worked as hard as I did six months ago, so I am 100% certain I will not do as well.  I waited too long to start preparing.  

The goal that I set 3 weeks ago was 203 pounds.  I am seven pounds heavier than my goal and have gained 5 pounds in 3 weeks.  That is not a lot since I have been traveling, eating out, and have had a lot of pepperoni rolls.  You know those are just the perfect health food.  I am now reassessing my goals and plan to refocus my efforts.  

So what am I going to change?  The goal that I set 4 weeks ago was 203 pounds.  I hope to make that goal by Christmas.  I am no longer as close to the goal since I have gained nearly 5 pounds in 3 weeks.   

Plan for the next two weeks:  

  • Exercise: 3-5 times a week.  Cardio 3 times a week with push-ups and sit-ups 3 x a week.  
  • Nutrition: A diet of 1500-1700 calories a day with limited to zero added sugar, 20-30% protein, and 30 grams of fiber.  
  • Weight: Lose 2 pounds a week or 203 pounds in 4 weeks.
  • Body Fat: I am currently 22.5% or so.  I would like to get down to 18%.  I think 1/2% is realistic for 4 weeks.  
  • Vinegar: Add 2 tablespoons of apple cider vinegar
  • Probiotics: A daily dose of probiotics or Obi rootbeer.  
  • Cinnamon: Add 1000 mg of cinnamon to my diet.  

Changes I am considering: 

I may add some weight training to my workout in 2-4 weeks. I have not really done this in the past but more muscle means more calories burned.  I know it will help so I might add it soon.   

I will post an update 2 weeks from today, but the next full update will be a little over 2 weeks from now.  I will see you again in 2 weeks.  Hopefully, we will see improvement.  

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About the Author

I am a family physician who has served in the US Army. In 2016, I found myself overweight, out of shape, and unhealthy, so I made a change to improve my health. This blog is the chronology of my path to better health and what I have learned along the way.

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