Progress Report: 14 January 2018

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Progress Report: Week 1

I just finished the first-week fo trying to lose weight for 2019.  I need to lose about 20 pounds from my starting weight of 234 pounds and 28.8% body fat per impedance.  I have elected to throw out the fad diets and just moderate my intake and add exercise.  I am about 12 weeks away from my next military physical fitness test.  

I have lowered daily caloric intake, and I am trying not to eat after 1800 or 6 pm.  I have upped my step count from 3000 per day to 6000-7000 and will continue to increase my exercise to about 10K steps per day.  Today I will also add three days of push ups and sit ups per day.  

Progress update:

  • Weight: 231 pounds with 28.5% body fat.
  • Caloric intake: 1700 per day with 24 grams of fiber and 40% protein.
  • Exercise: 6500 steps per day average
  • Water: 4-5 cups per day

Goals for next week:

  • Exercise:  Add more steps to get to 10,000 steps per day.  
  • Diet:  Reduce calories to 1500 per day.  Add more fiber and protein. Reduce carbohydrates.
  • Hydration: 2-3 liters per day.
  • Weight: 229 pounds.

Wish me luck.  I will post an update every Monday and Friday and a more comprehensive report every two weeks (next on 21 January).  

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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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