Progress Report: January 2017

Progress ReportProgress Report

A new start and plan for the start of 2017.  

As we enter into the New Year.  I plan a monthly progress report to hold myself accountable.  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 of regression and weight gain:


January 2017 Starting Weight

January 2017 Starting Weight: I am at 202 pounds and had a slight regression from my low of 196.  


I gained 10 pounds from 197 to 207 pounds over the four days of Christmas holiday.  I think most of it was water weight since I lost 3 pounds in 2 days after going back to work on 27 December.  It was a great holiday in which my family and I made homemade cookies and eggnog.  I am absolutely certain that 2 pitches of eggnog with an ample portion of bourbon in each added to the weight gain.  I enjoyed the break and ability to relax but felt horrible with the added pounds. 



January 2017 Body Fat Percentage:

January 2017 Body Fat Percentage:  Slight jump in body fat over the holidays from 19.6% to 21%.  

Exercise plan for the new year:

  1. Sit-ups three days a week.
  2. Push-ups three days a week.
  3. Walking for exercise three days a week.
  4. 10,000 steps and 30 minutes of exercise five days a week.
  5.  Resistance three days a week.

Diet plan for the new year:

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


I think this a good plan to improve my healthy living for the next 12 months.  I have had a healthy change for the last 6 months.  It is time to get back on the horse.  I will post an update once 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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