Weekly Update #19

Current Weight is 238 lbs
Previous Weight was 243.2 lbs

I lost 5.2 lbs this week I was aiming for 1.45 lbs. I worked out 6 days last week and burned an average of 2488 calories per day in exercise. Consumed an average of 1500 – 1700 calories per day.

After 1 year, 2 months, 22 days of hard work and dedication I’ve managed to hit the amazing milestone of losing 200 lbs (start weight 438). I can’t express how proud I feel of my accomplishment. I hope that it serves to inspire others to devote sometime to themselves and for those around them that will benefit from having a healthy version of you around.

200 Pound Club

Progress Pictures

I’ve been trying to identify what was the thing that finally clicked that has allowed me to succeed at losing weight and I think I may have accidentally stumbled upon the answer. I came across a talk that Dan Pink gave at Ted Talk from 2009. In the talk he identifies Atonomy, Mastery and Purpose as the key components of what motivates us to perform well at our jobs.

It occurred to me that it was these same three keys that have actually helped me stay focused and motivated during my weight loss journey.

Dan defines these key’s as follows:

Atonomy: The urge to direct our own lives.

Mastery: The desire to get better and better at something that matters.

Purpose: The yearning to do what we do in the service of something larger than ourselves.

How I found that these apply to my experience?

Atonomy: Feeling in control of my own destiny. For a long time I was just a passenger in my own life and just simply went along passively in whatever direction the day took me with no regard. Now I live with purpose and make deliberate choices.

Mastery: My nutrition and fitness were a disaster. This journey of self improvement drove me to learn about nutrition and fitness. I created my own milestones as a way of tracking my progress. As a matter of fact I’m currently teaching myself to enjoy tomatoes in their raw state. I’ve taken this approach to both improving my level of fitness and to the variety of foods I now enjoy.

Purpose: My purpose became to be the best version of me for both myself and those around me. I know that when I was 438 lbs I was a pretty unhappy person and I’m certain that it permeated all facets of my life. I have discovered a new outlook on life and I wake up with hope everyday to be a better me.

Goal for this week is to consume no more than 1656 calories per day. Burn an average of 1141 calories per day in exercise over 6 day period. Weight loss goal is to lose 1.42 lbs.

Weekly Update #18

Current Weight is 243.2 lbs
Previous Weight was 246.2 lbs

I lost 3 lbs this week I was aiming for 1.45 lbs. I worked out 6 days last week and burned an average of 1929 calories per day in exercise. Consumed an average of 1300 – 1700 calories per day.

This last week was fantastic and not because of the weight loss. I had a co-worker that had been keeping up with my progress on and off over the year bump into me while walking the halls of the office and she started asking me the standard questions: How much I’d lost?, What was I eating?, Are you exercising?, etc. Then all of the sudden she asked me “When are you going to buy some proper fitting clothes?”. I had spent the previous weekend sorting thru my closet and setting aside all of the clothes that did not fit so it made me chuckle. I was really grateful for her observation because I got to take some time this weekend and go shopping for slacks. For the first time I was able to purchase clothes from an average store and not a big and tall specialty store. When I started this journey my waist size was 56 with an elastic band so who knows what the actual size was and as of this weekend I’m wearing a a size 38. That number is just amazing I’ve lost approximately 18 inches of circumference from my waist alone.

Last week I mentioned that the scale is not a great way to measure progress. I’m coming to the conclusion that how your clothes fit and your body measurements is more of an ideal means of tracking progress. Today’s weigh in is a perfect example of the scale being problematic means of measuring progress. On Friday I weighed 240.8 lbs that’s a difference of 2.4 lbs over a 3 day period. This is not fat because I would have needed to eaten and metabolized(i.e. digested) over 8,400 calories which I didn’t. Trust the process and not the scale.

Goal for this week is to consume no more than 1672 calories per day. Burn an average of 1269 calories per day in exercise over 6 day period. Weight loss goal is to lose 1.43 lbs.

Weekly Update #17

Current Weight is 246.2 lbs
Previous Weight was 248 lbs

I lost 1.8 lbs this week I was aiming for 1.46 lbs. I worked out 6 days last week and burned an average of 1947 calories per day in exercise. Consumed an average of 1300 – 1700 calories per day. I noticed something on my spreadsheet today approximately 1.22 of the weight I lost this week was from lean body mass aka muscle. This concerns me a little but not a lot on account that the means that I am using for measuring body fat percentage is not supper accurate by any means. However it does have me thinking about the idea that I should evaluate my food choices a bit and make sure that I’m actually eating enough to sustain the amount of work that I’m putting in at the gym. There are nights in which I will skip dinner or simply much on an apple. Not because I’m not hungry but because I don’t like going to bed with a full stomach. The scale can be a poor measure of progress because it fails to take into account fluid retention, weight of food that is in your stomach and not to be gross the weight of the food that you have already digested that is waiting to leave your body. A good example of this is the fact that when I stepped on the scale on Friday I weighted 244.6 lbs yet when I stepped on the scale this morning it was 246.2 that’s a 1.6 lb difference. I didn’t gain that extra pound from inactivity or not eating well so I conclude that it must be one of those three possibilities.

Goal for this week is to consume no more than 1689 calories per day. Burn an average of 1041 calories per day in exercise over 6 day period. Weight loss goal is to lose 1.45 lbs.

Weekly Update #16

Current Weight is 248 lbs
Previous Weight was 249.4 lbs as two weeks ago.

I lost 1.4 lbs over the last two weeks. I did manage to go up to as high as 252 over the holiday due not being super mindful of what I was eating and just allowing myself to relax and enjoy the family time but glad to say that I’ve managed to bounce back and keep the downward trend going again. The downtime also gave me time to re-evaluate my weight loss goals for this new year. Originally I had set my previous goal to end on my birthday on March 9th but I have reconsidered and changed it to June 29th. The goal is to reduce my body fat percentage from 32% to 21% and arrive to an approximate weight of 205 by then. The most significant benefit of this change is that it will only require that I lose about 1.5 lbs per week on average which is more manageable than the 4 lbs per week I had been averaging before.

Goal for this week is to consume no more than 1698 calories per day. Burn an average of 137 calories per day (which will not be an issue considering I burn an average of 1500 calories per day) in exercise over 6 day period. Weight loss goal is to lose 1.46 lbs.