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Going to make a commitment to track over this holiday season. And stick to my macros on non family gathering days while still tracking on days I don't stick to them.
It's funny, but while exercising a lot (doing free weights 4x a week and walking at least 15 miles per week), I was able to eat around 4000 calories a day and maintain my weight around 200 lbs.
I have some drastic increases in weight over short periods, and want to commit to mitigating the damage and turning this trend around.
I'm going back to my If It Fit Your Macros nutrition for 250 pounds. Those values are
30/40/30 f/c/p grams F grams C grams P Calories
F+C+P=Total cal 88.00 208 177 2332
Fat Grams: 88 792 33.96%
Carb Grams: 208 832 35.68%
Protein grams: 177 708 30.36%
Fiber Grams: 30-40 included in carb (i.e., 208 total carb, 40 of which are fiber, not 208 carb and 40 g fiber).
Looking back to New Years Day 2017, I had a moment of clarity where I knew I wanted to change my life. I broke it down into a manageable chunk, when after eliminating beer and soda from my diet, I lost from 330 lbs down to 300. That was 10% of my body weight, and I knew from articles that losing 10% of your weight when overweight carries with it enormous health benefits.
I ended up losing 10% of my body weight five times over the course of a year. From 333 down to 300 on March 28, 2017; from 300 to 270; from 270 to 243 by July 31, 2017, and from 243 down to 219 on October 5, 2017, culminating of a weigh in of 197 on January 18, 2018.
Having achieved my goal, I went a bit adrift. I need to make some new goals that don't just involve reaching a target weight. I succeeded in losing the weight, but I did not succeed in maintenance.
For today, my goals are to make a meal plan and stick with it for Monday - Thursday. I need to get out the notecards again and write down some SMART goals, Specific, Measurable, Attainable, Relevant to my larger goals of better health and increased athletic ability, and Time-bound.
The first go-round, reddit's /loseit forum was invaluable to me. I would read it almost daily for inspiration.
Here's to surviving the holidays without gaining.
Nutrition > Exercise by a factor of 10 when it comes to weight loss. You can't outrun your fork.
Consistency is key. Persistence is the habit of victory.
Willpower fades. Habit endures. Make eating by a meal plan a habit that requires minimal effort.
This concludes my online pep talk to myself.
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115,8 kg
Perso fino ad ora: 34,4 kg.
Rimanenti: 15,1 kg.
Dieta seguita: Scarso.
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Aumentando 0,8 kg a Settimana
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