It has been a while since I last posted my progress and that was due to my excuses of not having time. Also I’ve been busy getting my house extension ready. Now my house is done I no longer have any excuses to not post anything. And if you are wondering if I have given up the answer is no.
Let’s get to the results first. I’ve started with 169 lbs at the beginning of the year with 14% body fat. At the end of end of February my weight dropped to 156 lbs with 12.3% body fat. As of early March, my weight is at 154 lbs and at 12.6% body fat. That is a 15 lbs drop over 7 weeks.
The big question is what has changed physically and mentally? I definitely noticed that my mid-section has slimmed down quite a bit. From 36 inch waist at the beginning of the year to 32 inch. Also I noticed that the abs muscle are more visible particularly on the gut. I hardly noticed that I feel any more tired before starting on this journey because now I am able to run on a treadmill for 30 minutes are about 2.5 miles.
Mentally is challenging because I need to be aware of what I could eat or not eat. Other than dealing with daily to-dos and priorities I feel mentally capable to continue with the journey. There was one thing I changed during the last month and that was relaxing what food to eat.
I used MyFitness Pal app to track what I ate in February and noticed that I’ve not been eating enough – I continue to have calorie deficit and that could put my health in danger. Additionally, my goal is to be fit not losing 40 lbs or more. That changed my attitude towards what food to eat.
While I continue to exclude processed food, sugary drink and red meat from my diet I’ve started to eat whole wheat bread and brown rice. I continue to limit the portion of my meal to a reasonable amount without jeopardizing my health. Luckily the changes that I implemented did not have a negative impact on my weight and I have been able to continue to reduce my weight gradually.
One of the things I continue to do is maintain my exercise routine. I spend at least 3 or 4 times a week at my local gym running and weight training. I have been able to maintain a steady pace running on a treadmill and spend at least 30 minutes on weights.
My goal for body fat is between 8 to 10% of my body weight. Reviewing my results above I find that the ratio between weight and body are not equal. It will be interesting how I am able to achieve that percentage body while not dropping my weight so drastically. I’m not a professional athlete not I have 2 hours to spare everyday working out. Achieving this goal maybe hard to reach and only time will tell.
What works best for you? Let me know in the comments below.
Until next time as I continue to face an uphill battle.