2017 Weight Goal

I have been waiting a long time to write this post. This week I met the goal I set last year of getting my weight under 240 pounds, coming in at 239.1. I was down 2.3 pounds this week and have lost a total of 104.1 pounds since I started. I have lost 30.3% of my body weight! More importantly, I did it through a process that I believe is sustainable since I have focused on making lifestyle changes that are based on what I want to change. I eat whatever I want and the only thing I gave up was soda, which I don’t want back anyway. In fact, when someone recently asked me what I was going to do next, my initial thought was “exactly the same thing I have been doing – ’cause I enjoy it.”

2017 In Review

2017

I started my journey in October 2016, and by the time I started thinking about New Year’s resolutions, I was 10 weeks into my weight loss journey and had already lost 40 pounds, weighing just over 300 pounds. When I started, I had set a goal of getting under 240 pounds, but I didn’t have any sort of timeline in mind. After the first 10 weeks, I decided to make it a goal to achieve it in 2017. I was 40% of the way there in just 10 weeks, so I thought this was realistic. That was important to me, because I really didn’t want to be tempted to do anything crazy just to lose the weight and meet the goal.

The next 10 weeks continued to go well and I dropped 23 more pounds. After 10 more weeks, I was down a total of 84 pounds and only 18 pounds away from my goal. It was still only May, so I really thought that I could make my goal before Summer.

On August 25, after 45 weeks, I weighed in at 241.4. I was only 1 pound away from my goal, I had just ran my first ever 10K, and I felt like nothing could stop me. I allowed myself a celebration lunch the next day and went to my favorite pizza buffet (where I polished off about 12 pieces of my favorite pizza.) The rest of the week went well, and I weighed in week 46 at the exact same weight. I started a new exercise program that was focused on bodyweight exercises and I was ready to break through the 240 mark the next week.

Week 47 was a disaster. I gained 8.1 pounds that week. According to my food log, both week 46 and 47 were inline with my expectations, though I did eat way too much sugar those weeks. The exercise program that I took on was with a group of guys that were in much better physical shape that I, and it was breaking me down physically and mentally. It included a lot of push-ups, sit-ups, pull-ups, and sprinting and I just couldn’t do it. Some of the routines that should have taken me 45 minutes to complete took me over 90 minutes and others I just couldn’t complete at all. I was frustrated and mentally exhausted and stressed out. Stress was a big part of my issues when I started and I had found constructive ways to deal with them (love my Stress Away!) I wasn’t able to process my own physical failure in the same ways. I needed to do something different, so I took a week off.

In week 48, I took a much needed mental break. No exercise, no food log, I ate pretty much whatever I wanted, and I enjoyed time with my family. I took my daughters on a rafting and camping trip. I came back mentally refreshed and ready to focus again. I started back with my Tabata workout program that I had been doing successfully earlier in the year and after a few weeks I started a strength training program. Getting those 8 pounds of weight back off was a lot harder than putting it on was (which always seems to be the case doesn’t it?) It took me 14 weeks to lose those 8 pounds I gained in week 47 as my weight kept bobbing up and down in a range. I focused on the gains I was making in the strength training – 33% stronger in squat / bench / deadlift over 8 weeks! I was happy, not stressed, and thankful for the progress I had made rather than focusing on the weight I still wanted to lose. The next thing I knew – I weighed in week 60 at 239.1. This has been a great year!

What’s Next

A lot of people have asked me “what’s next”? What comes after you reach your goal? I have said from the beginning that this wasn’t a diet. This is not something that has an end, so the short answer is “I’ll keep doing the same things.”  That is the amazing thing about this journey – because I have made a lot of small changes over a long time, and only things that I WANTED to change, there isn’t a diet that is now over. I don’t want to stop exercising, I don’t want to have soda, and I plan to keep using the tools I have learned for managing stress so as not to fall back into using food to cope with stress.

  • Food: I don’t plan to change anything about what I’m eating because I eat what I want and what I enjoy eating.
  • Exercise: I don’t plan to change my exercise routine. I’m loving the strength training I’m doing and I still do cardio a couple times a week as well. I haven’t decided if I will keep running or not, but I am leaning toward doing that a lot less frequently.
  • Measurement: I will keep weighing in with my iHealth scale every day and I’ll look at the trends weekly to see if I need to pay more attention. I will stop keeping a daily food journal. I feel like it has been a great tool, and I have learned a lot from doing it, but I don’t think it is as necessary anymore and I want to simplify.

I will be stopping my weekly post with my report card, but I will still post updates. Look for a post on my 2018 goals at the end of the year.  I will post a progress report at least once a month, and an update with my 2018 goals. What are your 2018 goals?

Report Card

Here is my latest report card:

Category Rating Comments
Total Calories Pass My daily average for the week was 2,563 calories. Adjusting for exercise calories burned it was 2,149. Just under my goal of 2,200 calories per day.
Sugar Fail My goal is no more than 2 days where added sugars are >20g of my diet, but this week only kept to this 3 days. I met my overall calorie goal, so the impact was not very significant.
Strength Training Pass Achieved my goal to get in 4 strength workouts from the training program I am doing at https://tomnikkola.com/training.
Running Pass My goal is to run a 5K each week and work toward improving my time. This week I ran a 5K in 38:17 (beating my personal best from last week by a few seconds.)
Tabata Pass My goal is to do 1-2 tabatas each week, and this week I repeated my rowing Tabata workout. The weather outside is not conducive to my normal tabatas, but I’m enjoying this one.

Weigh In

Here are all the details from my iHealth Core wireless scale:

Category Started At Today Total Change Goal
Weight 343.2 lbs 239.1 lbs -104.1 lbs 240 lbs
(NIH suggests 200)
BMI 43.1 30.1 -13.0 <25 
Body Fat 37.0% 23.2% -13.8% <25%
Lean Mass 216.2 lbs

63.0%

183.6 lbs

76.8%

-32.6 lbs

+13.8%

76%-82% of weight
Body Water  41.6% 51.8% +10.2% 37%-63% of weight
Muscle Mass 201.0 lbs

58.6%

174.8 lbs

73.1%

-26.2 lbs

+14.5%

 >35% of weight
DCI 3799 kcal 2832 kcal -967 kcal n/a
Bone Mass 10.3 lbs 9.0 lbs -1.3 lbs n/a
VFR 20 10 -10 <12 

 

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