weight-loss-progressYesterday was the end of my fourth week since I started this journey. I weighed in at 325.8, which is a total loss to date of 17.4 pounds. For the week it was a loss of 2.2 pounds. I definitely think my 5-day exercise challenge helped me get my metabolism going this week. I need to look into the details behind the extra categories I get from my iHealth Core scale as it is showing that I gained 18 lbs of Lean Mass and 18.1 lbs of Muscle Mass this week. My body fat even dropped 5.9 percentage points which all seems unlikely in a week.

A lot of people have asked what I’m doing. I created a page with My Plan and have been updating it along the way. I set out a few personal rules – things I know would take me off track if I didn’t avoid them:

  1. Eliminate Soda – I eliminated Coke, Mountain Dew, and Sweet Tea (3 of my favorite drinks) and replaced them with water. Water is an underrated beverage. It never fails to quench my thirst and has no calories. I am happy to say that I am on day 30 without soda. There are certain foods that trigger a desire to have a coke in me, but so far I have managed to keep this going without really missing soda.
  2. Reduce Snacking – Having Ningxia Red in between meals helps me control my sugar levels and thus my appetite. With this technique, I have not found myself wanting snacks in between meals and I am not famished at mealtime.
  3. Eat More Real Food – One of the ways I have taken this rule to heart is to replace french fries in restaurants with a vegetable or a salad. This simple technique has helped tremendously without diminishing my enjoyment of a meal.
  4. Avoid Bread Before Meals – The goal here was to eliminate the ‘extra’ bread I eat. I didn’t ban myself from having a sandwich or a few slices of pizza. This was about the rolls before a meal and I have been able to make this work. I have allowed myself chips when having Mexican food.

Other than those rules, I have eaten as much as I wanted and I have had many foods that would not be considered ‘diet’ foods (like Pizza or a Chicken Stack at Moes.) I am only eating two meals a day, but that is no different than before I started. I just really don’t like eating breakfast and never have.


Weigh In

I weighed in today at 325.8 pounds. Here are all the additional details from my iHealth Core wireless scale:

Category Started At Today Total Change Goal
Weight 343.2 lbs 325.8 lbs -17.4 lbs 240 lbs
(NIH suggests 200)
BMI 43.1 41.0 -2.1 <25 
Body Fat 37.0% 32.1% -4.9% <25%
Lean Mass 216.2 lbs


221.3 lbs




76%-82% of weight
Body Water  41.6% 43.8% +2.2% 37%-63% of weight
Muscle Mass 201.0 lbs


207.8 lbs.




 >35% of weight
DCI 3799 kcal 3649 kcal -150 kcal n/a
Bone Mass 10.3 lbs 10.5 lbs +0.2 lbs n/a
VFR 20 17 -3 <12 

Continue On…

Continue on to Drop a Pant Size in Just 4 Weeks?:


or head back to the first post: Starting My Health Journey