Keeping to the Plan

Measure progress month-by-month rather than day-by-day.

Though it's nearly impossible to do, the real way to track lost weight (actually, more importantly is lower body fat) is to track it on a monthly or quarterly moving average, rather than day-to-day. It's ironic that most people who are trying to lose weight have spent years putting weight on, but would like it to come off in a week or two (obviously, if we were able to lose it in a few weeks, we would have done so by now).

I fully realize I'm in it for the long haul. Since I weighed 261 as of today, I'm willing to set weight loss goals at the outset of 2-4 pounds per week; though I realize the doctrine is normally no more than one pound per week, I don't think that holds for those who are >240 pounds. . . it's all relative. As I become lighter, into the 220s, 230s perhaps, I'll either naturally slow down or increase calories to slow the loss down.

In the beginning of may I typically weighted between 268-272, so that I'm now at between 260-262, so I've lost something like 6-12 pounds. In order to make data collection easier for myself I've taken a wipe board and taped it onto my frig. I track what I eat at each meal on it, and also track weight and body fat. I have a seperate exercise log to track my output. I'll try to post a picture at some point.

I've also taken a picture of my body (no face) at my "height" of 270 or so. (I took it into the bathroom mirror). Having been down this path before (how much info to make public) I'll try to share as much as I can about my journey but not so much that my identity is given away. I wouldn't want people in my graduate program to know about what I'm doing, as I'd find it a tad embarassing.

I suppose it's an interesting difference between men and women to some degree. For me, to admit I'm on a diet says to the word that I'm overweight (ok, by the numbers I'm obese). That's embarassing. Indeed, I'd rather not tell anyone I'm on a diet (and by the way I haven't told anyone, family nor friends), because I **do** find it embarassing. I do recall after I lost about 40 pounds while at TH on east coast Pat asked whether I "had lost weight." I refused to admit to it -- even though I had. Actually I may have given her the "I probably lost a few pounds because I've been riding my bike more." When I'd actually lost about 40 pounds. I think women would be dancing around at their weight loss -- for me, to do so, admitted that I didn't look like other people and it made me feel bad. So to avoid it all, I simply didn't talk about it. Others didn't talk about it either so it made it all easier.

I must admit I had this secret hope that today would be the day I would slip underneath 260 pounds into the 250s, but, alas, it didn't happen. I also realize this is the wrong way to consider things: Much better to do things one step at a time. . . let the weight come off with reduced calories and a decent quantum of exercise.


EXERCISE

Hopefully up on the bike for ~100 miles per week. I managed 56 miles so far this week and I have a 22 miler scheduled for today. I also swam 2000 yards. In the next two weeks I'd like to increase mileage to 100 miles per week (probably 4x25 miles and 1 swim day; or 3x28 and 1x15, and one swim day). I think my plan is to maintain up to 2 days of swimming and 100 miles per week on the computrainer and then, slowly mix in some running, one day at first, and then two days, and then slowly but surely increase the miles. The truth is, running when you're overweight does sort of beat the hell out of one's body. But, it's also a great calorie burn.

Potential solutions to running when overweight:

1) treadmills;
2) running in a pool (not very effective in the end);
3) step aerobics (pretty good in my experience);
4) tennis (time consuming exercise "bang for the buck though" -- but I love to play);
5) walking up steep hills/hiking (always the mountain by the sign -- but this is a bit time consuming);

One of the real plusses of running is this: It's pretty easy and fulfilling to do it before work/school: throw on some gear, grab a visor and head out. Even slow runners @ 10-12 min miles can run 3 miles in 30-36 mins. So the whole workout, including shower and "get ready" time can be accomplished within an hour.

GOALS

It's still my goal to drop from ~270 down to 170 or so. At the classic pound a week it will take approximately 2 years. And probably a few dozen markers for my wipe board :-).

k