Progress report: 2 July 2018: Day 1 of 90.

Progress reportProgress report

Missed opportunities and a new start.  

None of us are infallible.  We all slip up, and I am no different.  It has been over a month since I arrived at my new duty location.  I have entirely failed to follow any compliance of a diet, and my ballooning waistline is what I have to show for it.  I have grown from 34 inches to a little over 38.  I have gained 10 pounds to 219.5.  It is time for a change.  My wife has agreed to help this time.  Just like a small change can make a huge difference, so can a slight change in activity and intake end in weight gain.

I know where I went wrong. I returned home and reverted back to old unhealthy habits.  I call this a return to mob rule.  My family tends to eat unhealthy manner.  I am not blaming them.  It is all my fault, but a group together is more likely to reinforce good or bad behavior, and I have not helped myself by resisting.  I could have made healthier suggestions that they could feed off of (all pun intended), but instead, I went the other way with Italian, Mexican, or burgers.  

Today, I started with a change.  I will post about it here to keep me accountable.  This is day 1 of 90 of my change toward better habits and a permanent change.  I chose 90 days because I think that will return me to healthy habits and it will also give me enough time to lose 10 pounds more healthily without going on a crash diet.  I will post here to who my progress.  

Update and Plan for next two weeks:  

  • Exercise: Cardio 3 times a week with push-ups and sit-ups 3 x a week.  
  • Nutrition: 1500 calories a day with 30% protein and 30 grams of fiber.  
  • Weight: I weigh 219.5.  I plan to lose 2 pounds in the next week with a total of 4 pounds by the following report.
  • Body Fat: I am currently 25.8% or so.  I would like to lose 1-2% in 2 weeks.  

Meals for today:

  • Breakfast: 1 banana and a protein shake.  400 calories.
  • Lunch: Chicken Sandwich with whole wheat bread and pepper jack cheese.  250 calories.
  • Snack: Protein Bar: 220 calories.  
  • Dinner: Chicken Fahita meat and guacamole and a side of rice.  370 calories.
  • Totals: 1200-1300 calories with 113 grams of protein or 35% of the total.  39 grams of fiber.  

Exercise today:  I woke and did 2 miles, and I will do another 2 miles tonight.  I hope I can continue to find time for it.  This change should result in about 1/2 pound of weight loss every two days or two pounds per week.  

I will see you again tomorrow on day 2.  Hopefully, we will see improvement.  It can’t be any worse than the last two weeks.  I am going to post every day for a while to keep myself on track.  

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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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