I have stated this in “My Relationships”, weight has been a struggle with me since about 30, I think it is a combination of things, poor diet, lack of exercise and yes, living with someone who enables you. I am not blaming my former wife, at the end of it all my weight is in my control, but someone who enables you by buying you things when you state you are going on a diet does not help, she would often buy me lollies or some other thing like a cake and tell me that I can start my diet tomorrow or suggets we go out for one last pig fest, that is an enabler.
Here is my current weight chart…
My goal is to get down to 90kg, for my frame size that is a good weight, any less and id look sickly.
I am presently dropping between 1.5kg and 2kg per week, my aim is to get to 95kg by my birthday which is the 6th of September, so I need to lose another 5kg during the remainder of July to get to 100kg and then that gives me August to drop another 5kg to get to 95kg, then I am in the home stretch trying to drop that final 5kg.
The above text was written on the 18th of July, I will keep updating the chart at the end of each month.
How I am Losing Weight
Weight loss is really not that hard, you simply have to put your mind to it, if you can get your mind into the right place then you can do almost anything, for me on this little journey it has been about making sure I burn more calories than I consume.
The trick is to have a rough idea of what you eat calorie wise, I do not count calories that to me makes it all to hard, I just have a rough idea, I do wear a fitbit to track my steps and calories burned and I understand that if I burn 7000 calories more than I consume that equals about 1kg of fat burned.
Presently I am working on consuming around 1500 calories, that is a ball park, I would be between 1300 and 1700 pretty much most days, burning calories then becomes the focus, I try to get to 4000 calories burned each day which means I will burn around 2kg of fat a week.
Initially to get that 4000 calories burned I would just be walking, I do not do any high impact workouts, what I try to do is low impact and shorter sessions, so instead of running I walk, instead of an hour walk I do a 20 odd minute walk, this means I need to do more walks in the day but by doing shorter walks I am burning the calories still but I am not depleting myself all at once which I have found tends to make me hungry, it becomes hard to consume less if you are working out hard because that makes you hungry, so I do short easy things more often.
Presently I am simply doing a lot of short walks trying to get to 17,000 to 20,000 steps and 4,000 calories burned.
The pic right is not typical, that was during a week off work.
A typical day for me is as follows…
First walk usually between 530 and 630 for 20+ mins
Second walk usually around 730 for 20+ mins
Third walk tends to be around 930 for 10 mins
Fourth walk is usually 1030 again 10 mins
Fifth walk is usually around 130pm for 20+ mins
Sixth walk is usually 330pm for 20+ mins
Seventh walk is usually 730pm for 20+ mins
I would also do a couple of short 20 minute casual bike rides around my area.
Adding to the above, I do weights on Tuesday, Thursday and Sunday, only for say 30 minutes each session, Tuesday I do Shoudlers, just a couple of exercises probably around 8 sets in total, Thursday is Chest and Back, again 8 sets each, Sunday is arms and 6 to 8 sets here.
My plan once I get to 95kg is to change and drop some of the walks, they can be tough as my hips do not enjoy this level of walking, I plan to cut the walking back to 12,000 steps, do a little more bike riding to say 4 times a week and increase the weights sessions a little so that doing weights becomes the prime focus.
As I have stated, for me the key is keeping the exercise low key, my walks are average pace only I do not walk to fast, I do not workout to hard, all walks are casual, my weights are genereally weights I can do 15 to 20 reps with and I only do a couple of exercises per body part and 3 to 4 reps per exercise….. All of this is because I know that when I work harder it makes me hungry, that becomes a problem, if you are working so hard you are hungry it becomes hard to stick to the strictness of the diet, so my exercise is low key just making sure I get the calories burned without making myself want to eat more.
Once I reach 95kg ill change it up, my goal from that point will switch to adding a little more muscle, so my diet will change too. More on this as it happens.