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.

Weekly Update #14

Current Weight is 249.4 lbs
Previous Weight was 251 lbs

I lost 1.6 lbs this week I was aiming for 4.7 lbs loss. I’m not disappointed by the amount of the weight loss because hey its a loss and my body usually likes to take a break after massive drops like last week. I could have probably had a much better loss this week but I’m currently working on finding that balance in my life when it comes to food as I am approaching my goal weight. I worked out 6 days last week and burned an average of 1937 calories per day in exercise. I’m really proud of my workouts this week I was doubting I could even hit my 1888 calorie burn goal from last week and I managed to blow those out of the water. I have the treadmill at full tilt as of this week which is an accomplishment in it of itself considering I could barely handle 20 min at 1.8 miles per hour at zero incline back in February of this year when I started going to the gym.

Goal for this week is to consume no more than 1702 calories per day. Burn an average of 1984 calories per day (is a lot and highly unlikely considering the holiday this week but I will do my best) in exercise over 6 day period. Weight loss goal is to lose 4.9 lbs.

Weekly Update #13

Current Weight is 251 lbs
Previous Weight was 257 lbs

I lost 6 lbs this week I was aiming for 4.4 lbs loss. I worked out 2 days last week and burned an average of 1604 calories per day in exercise. Nice to see that my hard work paid off and that the progress that I have made has made it possible to bounce back. Again I really need to take some time to adjust my progress goals specially after this last weeks gain because my spreadsheet calculations are a little extreme as you can see by this weeks goal. I’ve been busy at work and with family as we are approaching the Christmas Holiday so it has taken a bit of a toll on my free time. Glad to say that I’ve managed to stay committed to my workouts and nutrition through it all. I’d say that this is due mostly because it serves as a stress reliever and an opportunity to focus on my needs and well being.

Goal for this week is to consume no more than 1694 calories per day. Burn an average of 1888 calories per day (is a lot and highly unlikely) in exercise over 6 day period. Weight loss goal is to lose 4.7 lbs.

Weekly Update #12

Current Weight is 257 lbs
Previous Weight was 249.6 lbs

I gained 7.4 lbs this week I was aiming for 3.9 lbs loss. I worked out 2 days last week and burned an average of 1516 calories per day in exercise. So what happened you might ask. Well I was terribly sick last week. As is evident by weight gain my nutrition and fitness was none existent. I ended up having to eat out a lot because I was not able to get out much so my food choices were less than ideal. I’m not devastated or anything because of the gain which I think is a positive change. I could easily imagine that in the past I would completely fall apart and get depressed but I know that this weight will drop off and this week will be but a blip on the chart. I really need to take some time to adjust my progress goals specially after this last weeks gain because my spreadsheet calculations are a little extreme as you can see by this weeks goal.

Goal for this week is to consume no more than 1730 calories per day. Burn an average of 1724 calories per day (is a lot and highly unlikely) in exercise over 6 day period. Weight loss goal is to lose 4.4 lbs.

Weekly Update #11

Current Weight is 249.6 lbs
Previous Weight was 251.2 lbs

I lost 1.6 lbs this week I was aiming for 3.9 lbs. I worked out 5 days last week and burned an average of 1420 calories per day in exercise. Consumed an average of 1300 – 1700 calories per day. I’m incredibly pleased that there was no weight gain as a result of Thanksgiving Holiday food. I was mindful of what I ate but not to the point that prevented me from enjoying the day. I’m about 15 weeks away from my birthday and about two weeks away from the halfway point of this weight loss push. Losing weight has been slowing down and I’m thinking I will need to reconsider changing or extending my weight loss goal so that it sticks to a more realistic and healthy weight loss pace.

Goal for this week is to consume no more than 1701 calories per day. Burn an average of 1430 calories per day in exercise over 6 day period. Weight loss goal is to lose 3.9 lbs.

Weekly Update #10

Current Weight is 251.2 lbs
Previous Weight was 253.8 lbs

I lost 2.6 lbs this week I was aiming for 3.5 lbs. I worked out 6 days last week and burned an average of 2073 calories per day in exercise. Consumed an average of 1300 – 1700 calories per day. I had a great weight loss this week considering last week was only .8 lbs. I’m starting to see an interesting pattern looking back at the last year. Every time I seem to hit a plateau with my weight loss the ideal thing do get it moving is to change what I’m eating. It’s as if my body becomes accustomed to the food and puts it self in an idle mode. I tend to eat the same meals over time because it makes it simple to track, easy to shop for, easy to prepare and simply because food has become fuel and less about pleasure. Don’t get me wrong there are plenty of foods that I enjoy to eat that I find pleasurable. But I’ve learned to balance what I want against what my body actually needs.

So this week is Thanksgiving and to my surprise I’m not feeling nervous about the food. Probably because this has been the year in which I learned to love and enjoy vegetables. Not to mention also having the opportunity to educate myself on nutrition.

Goal for this week is to consume no more than 1688 calories per day. Burn an average of 1422 calories per day in exercise over 6 day period. Weight loss goal is to lose 3.9 lbs.

Weekly Update #9

Current Weight is 253.8 lbs
Previous Weight was 254.6 lbs

I lost .8 lbs this week I was aiming for 3.6 lbs. I worked out 5 days last week and burned an average of 1832 calories per day in exercise. Consumed an average of 1300 – 1700 calories per day. This week turned out to be a bit heavy on the carbs which might have something to do with the small amount of weight loss not to mention that I was feeling a bit exhausted during all of my workouts this week. This mornings workout was much better in that I didn’t feel so out of it. I’m going to be evaluating my what I’ve been eating but ultimately I am getting closer to my goal weight and it requires more effort to lose the weight at the same rate I had been.

Goal for this week is to consume no more than 1727 calories per day. Burn an average of 1173 calories per day in exercise over 6 day period. Weight loss goal is to lose 3.5 lbs.