Progress Report: February 2017

Progress ReportProgress Report

A time to refocus on the plan for 2017.  

I have completed one month of 2017.  This post is a monthly progress report to hold myself accountable.  My goal remains unchanged.  I want to try to get to 190 pounds and 18% body fat.   I will then shift to maintenance.  I am pretty close to where I want to be.  I have lost over 30 pounds and 10 percent body fat.  That is not bad for 4-5 months.  Now is the tough part: maintenance.  Only 20 percent of dieters are successful at maintaining weight loss for 12 months.  

A small step forward and a slight step off the planned path:


2017 February Weight

2017 February Weight: I have lost about 3 pounds in the last 30 days.  


I lost about 3 pounds from 201 to 198 pounds in the last 30 days. I have not really followed my plan for the last 30 days.  Today, I am trying to reinvigorate my plan.  


January 2017 Body Fat Percentage:

2017 January Body Fat Percentage: Slight drop in body fat from 21.1% to 20.3%. 

Exercise plan:

  1. Sit-ups three days a week.  I restarted this on Monday.
  2. Push-ups three days a week.  I restarted this on Monday.
  3. Walking for exercise three days a week.  I restarted this on Monday.
  4. 10,000 steps and 30 minutes of exercise five days a week.  I get 11,500 steps 5-6 days a week.  
  5.  Resistance three days a week.  I am going to stick to pushups and situps as my resistance training for now.  

Diet plan for the new year:

  1. Reduce low-quality snack such as sugary drinks or candy to less than three times a week.  Started on Monday.
  2. Ninety grams of protein per day.  Maintained since January.  
  3. Four to six servings of fruits and vegetables per day.  Started on Monday.
  4. Six to eight cups of water per day.  Maintained since January.  
  5. Less than three servings of non-whole grain carbohydrates per week.  Maintained since January.  

I think this a good plan to improve my healthy living for the next 12 months.  Hopefully, I will be able to maintain it.   I have had a healthy change for the last 6 months, but I need to reduce my sugar intake.  I will post an update again in a month.  


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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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