It’s been a while since I posted about this. It’s time I think, and some of you even asked for an update so here it is. Thanks to my buddy Galvan Ize for reminding me to update you guys.
So weight loss… where were we?
According to me, I started at around 228 pounds. Using My Fitness Pal officially the highest point is 226 so we’ll go with that.
Last time I checked in with you guys about my fitness journey, things were looking awesome. I weighed in at 208 pounds at that time.
I continue to shed weight and I’m way less today. The biggest questions I’ve gotten are pretty straight forward.
What are you using to help you? and How did you lose all the weight so fast?
How did I lose so much weight?
It’s pretty simple. I decided I wanted to lose the weight. I have many reasons why I decided this, but they’re not important right now. Once I decided, then I did it.
To help me accomplish it, I am following basic nutrition principles and trying to stay active. So a balanced diet and trying to get more exercise than before.
No fancy diets, no supplements, no crazy work outs. I walk about 1 hour each day at a brisk pace and I eat as much unprocessed food as I can trying to stay within 1600 – 2000 calories per day.
When I first started I sometimes went to around 900 – 1200 calories per day for a week or 10 days at a time a few times to accelerate the weight loss. I don’t recommend you do this. But if you’re eating a lot of vegetables and low calorie but high nutritional foods then it’s fairly easy and safe to do for short periods at a time.
Also water. Water, water, water.
Most of our body mass is composed of water so you need to keep yourself heavily hydrated.
More water helps you shed so called “water weight” and it helps your body function optimally so you can take advantage of the food you’re eating better than if you were lacking water. If you were to drink all the water your body needs each day and not change anything else you will probably lose 3 – 10 pounds in 1 week.
It seems counter-intuitive, but the more water you drink the less your body feels the need to retain. So water it!
If you want to get an idea of whether you are hydrated, next time you go to the bathroom think of these comparisons. Ideally you would not be able to tell you did, just by looking at the water in the bowl. That’s what color it should be ideally clear as water. If it looks like beer of any kind, you are beginning to get dehydrated or if it looks like an ipa, you are in dire need of lots of water. A-ok if it looks like a light lemonade, but try to drink a little more.
By the way, once you feel thirsty, it is too late. You’re already dehydrated so I make a point to drink water all day long. In the end I drink between 100 to 150 ounces of water each day.
Let’s look at the apps too
I use My Fitness Pal to track a food intake, weight, exercise and other body measurements. This app gives me an overall status of my progress, this is available for iOS and Android and on any browser.
I like that app and highly recommend it. It has the most extensive list of foods from any app I’ve tried and it even scans barcodes for more accuracy. It also plays nice with other apps so you can sync different data for a great overview of your progress.
I also use a couple other things to help me stay on top of it. These work. I’ll talk about them more in depth if you’re interested.
I also use two Withings devices and they have an app called Health Mate that tracks activity and weight too.
By the way, if you want to see some recent pictures of me, visit this album with pictures from an event I went to recently. There are some full body shots that show me in good light and even I can tell I lost weight. Ha! can you tell I’m excited?
The Health Mate app is also great because it works with the my scale and step counter. I love these two devices because I don’t have to do anything special to keep track of my activity and weight.
The scale automatically records and tracks my weight and the step counter stays with me at all times measuring activity and acts as a reminder before I take a bite out of something I shouldn’t be eating. It’s like a red little string around your finger that reminds you to stay fit.
Another app that I use is Runkeeper also for Android or iOS or web. This is a general purpose moving-excersice app. It helps you track your activity for walks, runs, cycling, and other sports where you are moving significant distances. It’s strength is the GPS tracking and interval reminders as you go through your workout, plus a bunch of little things I’ll cover in more detail later. This app also plays nice with other apps so it’s why I like it.
Let’s talk about results
So what are the results? That’s the ultimate proof that something is working or not.
Today I am 188 pounds! A few days ago I went down to 184, but I knew that was inaccurate for various reasons so I didn’t report it. One hundred and eighty eight. I haven’t seen that number on the scale for at least 6 years and maybe even more like 16, maybe more. This is why I’m so excited.
I’m excited that my clothes fit again, even if that part was short lived because they don’t fit again.
As I was dropping weight, I got excited because I could wear them, but now I need to buy new ones because these are way too big! That’s a good problem in my opinion.
I even bought two new pairs of jeans about a month ago… those don’t fit anymore. Even my belt has run out of belt holes. Another good problem to have.
And what about nutrition?
What about the diet you ask? Well I’ll tell you a few things and maybe add more later on another blogpost. Let me know what you think or if you want to know more.
I eat all day long. I’m never hungry and that is one of the keys to my success. I never binge. Whether you realize or not, most people binge. Even if they don’t think of it. A “normal” meal in most restaurants in America is huge. Sometimes you could split the meal into three portions and it would be sufficient.
Just by going out to dinner and eating a normal meal, an entree size from most restaurants, you have probably exceeded at least one of the items you should eat every day. In one meal. For the entire day. Things like sodium, saturated fat, sugars, and that, is crazy. Because you’re not going to eat just one meal each day.
So instead of doing that, I eat small meals all day long, sometimes they’re just snacks. And I still go out to eat once in a awhile. You can see all the times I go out to eat with friends on my meetup, and please come out and join me sometime!
A meal might be a home made sandwich with Turkey and avocado. Like the one I made in this 20 second video clip.
The real secret behind everything for my recent change in health, weight, outlook is that I am eating unprocessed food as much as possible. I make most of the food I eat, even if it is simple, and when I say I make it, it really is mostly made from scratch. I took Michael Pollan’s advice “to anything you want, just cook it yourself.”
The full video is here and you should also watch it, it’s only 20 minutes, Michael Pollan is quite entertaining to listen to and there’s a great Q&A panel at the end. This video could be very enlightening.
So back to my weight loss journey. I have done it! It’s awesome I’m down almost 40 pounds and I couldn’t be happier about it. Thanks for those of you cheering me on on different apps and stuff. I know I’ll get to 180 pounds by January 1, easily.
The real challenge is going to be those extra 15 or 20 pounds to go to 160.