Progress Report: Back to Day One

Progress reportProgress report

I fell off the wagon and will start again.

I have eaten way too much pizza for the past two weeks and imbibed way too much to keep the weight off. In fact, I have gained 3-4 pounds in a weekend. I am back to day 1. I am starting the weight loss journey again. The good news is that on 18 May 2020 and I can do this. I have not done a huge amount of damage.

Why have I gained weight?

I am spending too much time sitting and too little time moving. I have spend too much time eating and drinking empty calories and have nto eaten healthy foods. Way too much alcohol and way too little fiber. Excess calories leads to weight gain, it uses the stored energy. The more energy you have stored, the more overweight you are. The trick is to get your body to use the stored energy and there are only two ways to do that – burn more through exercise and eat less.

My plan


I am going to continue the intermittent fasting and higher protein levels and less empty calories. I have found that it works for me. It leads to less hunger and I am less sleep through the day. I have a huge problem with day time somnolence when I eat carbohydrate high foods. I plan to continue to shoot for 25-35 grams of fiber per day. My first meal will be at 10 am to 11 am and my last meal will be 5 pm to 6:30 pm.


Exercised is additive and not mandatory. I plan to try to exercise 3-5 days a week with 150 minutes a week. I plan to try to ride my bike every night.

Starting point:

  • Weight: 235 pounds.
  • Body fat: 20%.
  • Waist: 39.5 inches.
  • Short term goal: 220 pounds so I have 13.5 pounds to go.
  • Exercise – 3 days a week. I want this to go a little higher.
  • Diet: I am going to have a shake for lunch and a sensible dinner.

The bottom line: I need to build a more routine routine. I have to drink less alcohol and cut back on empty calories. I will report out again on Friday.

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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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