Today marks the one year anniversary of my weight loss journey. It started on September 6, 2008 when I realized that I was a fat, lazy 33 year old who weighed 227 pounds, which is about 60 pounds overweight. One year later, I have lost 34 pounds and now weigh 193 pounds. There isn't an easy way to lose weight permanently, however if you have a little fun with it, it won't seem like a chore. Your body will thank you for you efforts! How did I do it?
Calories burned must be greater than calories consumed - Find your current base metabolic rate. My current BMR is 1900 calories/day. To lose weight, I need to eat less than 1900 calories/day.
Exercise - Start out walking around the neighborhood. I found a 4 mile loop around my housing addition and started by walking the entire loop in about 55 minutes. I use my iPod when I run and switched one song a week from walking to running. Eventually you will build up to running most of the course. Right now, I am walking one song to warm up, running 3 miles straight, then using the rest of the time to cool down.
Have a goal - My goal was to get into the 190s in one year, which I have achieved. My goal now is to run in a 5k race without stopping to walk and catch my breath. I have entered the Dick Lugar 5k on September 19th and plan to run a 5k every two to three months.
Portion control - This kinda goes along with the calories burned/consumed thing, but sometimes you don't realize how huge the portions are when you eat out at a restaurant. Example, the two cheeseburger meal at McD's has 1,000 calories. That is half of my recommended caloric intake! I try to eat at home whenever possible and I have made it a little fun by getting a digital food scale. I try to see if I can guess the portions correctly!
Overall health and well-being - I have noticed that I can breathe much easier now and have not been sick since I started this weight loss journey. I have shrank from wearing XL shirts to now wearing Medium sizes. My pants have shrunk from a 36 waist to 32s and sometimes 30s. I sleep through the night without waking up and I just have so much more energy during the day.
I hope this will inspire you to go on your own weight loss journey. It may be tough at first, but you will feel so much better. Your body will thank you and you can extend your life by years.
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3 comments:
Congratulations! I'm so glad you are keeping up with it. I can't wait for your first 5k! I wish Jason and I could be there! Maybe when we get back you guys can run a race together! I will hand out water at the end. LOL
Smitty - You look awesome. Way to stick with it and congrats on acheiving your initial goal to get in the 190's! Brian and I made a goal about 2 weeks ago (when Sky was 4 months) that our first goal was to lose 10 lbs. by the time that we went for Sky's 6 month pictures. I am going to read your weight loss blog for inspiration from time to time - so thank you! And again - you look GREAT!
~Nat
Way to Go Smitty! I am so very proud of you and your weight loss! I need new picures around the house of the 1/2 size Smitty that is present today! Thanks for the inspiration as Nat & I look to jump on your band-waggon! Keep up the great work!!!!
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