Progress Report

 Progress Report: 17 November 2016

I am now almost 4 months into my new path to health.  I have been scaling back my exercise and I am now only down about 250-500 calories per day which should result in 1/2 to 1 pounds of weight loss per week.  I am down almost 38 pounds in 6 months.  I have lost nearly 10% body fat and 7 inches off my waist.  

Weight Chart from 20161117

Weight Chart from 20161117

Planned Changes:

I have decided to visit the wellness center and get a metabolic test done to figure out my exact BMR and body fat percentage.  This will allow my to individualize my diet and exercise program to maximize my readiness.  

Current Changes:

I am adding more protein to my diet.  I have been averaging about 20-30% protein intake.  I wanted to eat more, but I have missed a few meals and that leads to crazing.  I am adding 10-15% more protein in the form of beef and chicken.  


I am decreasing my exercise.  I now exercise 5 days a week and 30-60 minutes.  I have started running and have had two good runs in the past 2 weeks.  I hope to start adding resistance training this weekend.  

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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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