Just like any addiction- this will be a lifelong struggle for me. My wife and children have been great to watch out for me and keep track- sure it gets bothersome at times- but I know they are doing it for my good.
One thing I have done is to continue weighing and I set a 'red flag' weight for myself. As long as I stay under 200 lbs I am NOT on a diet. I live, eat, and exercise regularly. But if I hit 205- I must go back on a diet until I get below. I would like to stay between 185 and 195.
Here are my new goals below:
New Eating Habits:
200 lbs is red flag- URGENT!
I want to split entrées at restaurants and leave food on my plate
No sugar in my drinks
As long as I am above 200- NO SWEETS
If I exercise- I get to eat a little more
If I don’t exercise- I have to eat less
I wanted to mention 2 foods that help me:
1 is almonds- they are low carb and a filling snack
2- is 'Carbmaster Yogurt' which I have only found at Kroger. Cheap and tastes good. 80 cals 4 carbs
Fall 2010- I was grateful to my wife, Lisa, who got up with me at 5:00 AM four days a week and ran with me during football season. I stayed below 200 all during the season, but I still didn't eat great.
2011 I want to hit it hard again in April and see if I can hit a new low or not. It takes warmer weather to assist the body in burning calories in my opinion.
I listed some of my stat keeping below:
| Date | Weight | Fat % | Fat Mass | Water | BMI |
| 4/15/10 | 246.6 lbs | 32.60% | 80.4 lbs. | 121.6 lbs. | 34.9 |
| 4/22/10 | 237.0 lbs. | 30.90% | 73.2 lbs. | 120.0 lbs. | 33.5 |
| 4/29/10 | 231.4 lbs. | 31.60% | 73.2 lbs. | 115.8 lbs. | 32.7 |
| 5/6/10 | 228.2 lbs. | 31.00% | 70.8 lbs. | 115.2 lbs. | 32.3 |
| 5/20/10 | 220.8 lbs. | 28.20% | 62.2 lbs. | 116.0 lbs. | 31.2 |
| 5/26/10 | 217.6 lbs. | 27.60% | 60.0 lbs. | 115.4 lbs. | 30.8 |
| 6/2/10 | 214.4 lbs. | 26.70% | 57.2 lbs. | 115.0 lbs. | 30.3 |
| 6/11/10 | 213.4 lbs. | 27.80% | 59.4 lbs. | 112.8 lbs. | 30.2 |
| 6/24/10 | 208.6 lbs. | 26.30% | 54.8 lbs. | 112.6 lbs. | 29.5 |
| 7/1/10 | 206.6 lbs. | 26.40% | 54.6 lbs. | 111.2 lbs. | 29.2 |
| 7/8/10 | 205.8 lbs. | 25.80% | 53.0 lbs. | 111.8 lbs. | 29.1 |
*source Medi-Weightloss
My lowest weight in 2010 was 194.9 on Aug 18th on Wi Fit
Documenting June 2010
Start 216.9 – Finish 207.7 (9.2 lbs)
Ate Approx- 32,500 calories (1050 carbs)
BMR- 55,000 kcal
Exercise- 14,800 kcal (total 69,800)
<37,300 deficit> (3500 cal in lb) =10.6 lbs
Notes:
Exercised 24 out of 30 days – 130 miles running/biking/walking/lifting
Like always please consult your Dr before going to any extreme eating or exercise changes. Go slow- learn to be patient- and Keep me updated on how you do!
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