Progress report: 30 July 2018: A new start, again

Progress reportProgress report

Day 1 of 180, Try number 3.  

Band Head on Desk

Band Head on Desk

Ok, this is the third time in 6 weeks I am trying to get this started.  I should have known better than to try to start during my vacation.   It is time for me to stopping working against myself and stop beating head against the desk and wall.  That being said, it is not all bad news.  Six weeks of not following a diet and no weight gained.  I weighed between 219 and 225 during that times, and now I weight 218.7.  That is not bad.    

Today marks two years since I made a change to live healthier and for the most part I have done that with a few minor lapses.  On 6 July of 2016, I topped out at 240 pounds.  I started this blog on 30 July 2016, and the rest is history.  For the most part, I am more active, and I have had fewer splurges, but I can do better, and I will do better.

Bang Head Here Sign

Bang Head Here Sign

So what now?  I am going to focus on improvement.  I am about 20 pounds up, and I really want to get back to about 195 pounds or down another 23 pounds.  Today, we will take the first small step toward success.  Why did I choose 180 days over the 90 days I focused on in the past?  I think gradual will be more sustainable.  That is not research supported, but it makes sense to me.

Plan for the next two weeks:  

  • Exercise: 3 times a week.  Cardio 3 times a week with push-ups and sit-ups 2 x a week.  
  • Nutrition: 1700 calories a day with 35% protein and 30 grams of fiber.  This calorie content will create about a 500 calorie deficit and result in 1 pound per week of weight loss.  
  • Weight: Lose 2 pounds lost or 216 pounds in 2 weeks.
  • Body Fat: I am currently 25.6% or so.  I would like to get down to 18%.  I think 1% is realistic for two weeks.  

I will see you again in 2 weeks.  Hopefully, we will see improvement.  If I stick to this plan, I should make 195 in 23 weeks or 5-6 months.  That is a gradual change that I should be able to maintain.  Stay Tuned!!

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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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