lose weight

I had been exercising for a while, but when I started to watch what I eat, the weight really started to come off at a nice healthy rate. Unfortunately, before I could really establish the healthy eating habits, my auto accident threw me out of whack. I gained back some, but not all.

So, time to gear it back up again.

Loss rate is good. Goal for next two weeks is lose or maintain, but don’t gain.

I’ve lost 12 pounds in the six weeks I’ve been logging my food intake, 9.5 pounds in the last 4 weeks. Good average pace over those 12 weeks, a little fast for the last month, but not dangerously so.

3.5 more pounds down this week (but still averaging a healthy 2 pounds/week). Started tracking calories and targeting a diet ratio, plus 5xweek exercise.

I’ve been tracking blood pressure, resting heart rate, weight, and %body fat every week for 62 weeks now, and also keeping a 4 week moving average to smooth out weekly fluctuations.

This morning I found the 4 week moving average of my resting heart rate and weight are the lowest they’ve ever been since I started keeping track.

I haven’t lost a great deal of weight, but I’m pretty sure what I lost I’ll keep off. I’m definitely losing inches and jacket sizes, so I think I’m adding muscle mass on with exercise.

Overall I think I’ve lost 3-5 pounds over the last year or so.

I’ve resisted setting a goal weight. I might set a body fat goal instead, and consider it in the spirit of this goal. Or I might look to see if their is a goal based on BMI.

My wife turned me on to the book _Mindless Eating, by Brian Wansink, Ph.D. I highly recommend checking this one out (a library would be fine—you don’t necessarily need to buy it.)

Basically it summarizes a lot of research into the psychology of eating, and the “hidden persuaders” that drive what we eat and how much. The idea is that by recognizing these persuaders, you can counteract some of the things leading to bad food decisions, and try to influence yourself toward the good.

It’s a fun, easy read that translates all the science for regular folks, so don’t be scared of it.

I really haven’t lost any weight despite exercising regularly since last September, but I haven’t gained any, either. I’m feeling healthier, though, and I have at least made exercise a regular part of my routine.

I’m stepping up the exercise a bit. I suppose I’ll have to look at what I’m eating before too long. I haven’t really wanted to do that, because it tends to stress me out and make me eat more.

Just got back from an assessment at the gym. Came in at 255#, which actually makes me a little happy, because I was worried it would be more. I’ve been maintaining 250-255 for years without really doing anything in particular, so now it’s time to knock that down.

I’m more concerned with health than appearance. If I lost even 10 pounds or so, I’m told it would help a lot.