Few Americans avoid putting on some extra pounds. I thought I was going to be one of them but I wasn’t. I’ve been skinny most of my life (don’t be a hater) but was surprised by a picture taken when I spoke at ARC Stories. My belly was sticking out!
From December 2, 2017 to January 13, 2018, I lost 14 pounds. My goal weight was 145 and I will share with you what worked and what didn’t. If I can do it, so can you!
The first thing I did was set a goal. I followed and highly recommend the process Michael Hyatt teaches in 5 Days to Your Best Year Ever . My goal was “Weigh 145 pounds by April 17, 2018”. My “why” included:
- I want to have a flatter belly so I look better.
- I want to feel younger.
- I want to set a good example for my kids.
- I want to prove to myself that I can lose weight.
My plan included:
- Make a way to record weight and 2 measurements.
- Add 1 workout per week until I reach 6 (3 weight training; 3 aerobic).
- Before 1/1/18, eliminate all food on my “to avoid” list.
- Eliminate 1 snack per day.
- Eliminate the other snack.
Here are the big ideas:
- Make it easier to do the right thing.
- Make gradual changes.
- Track your progress.
Now let’s give you some details.
Make a way to record weight and 2 measurements.
I bought a EatSmart scale and committed to weigh myself 6 days per week. I put the scale near my bed. Each morning I would urinate and then get on the scale. If I were starting today, I would buy the Shapa scale. It is based on behavioral science that sounds like it will work. To find out more about it listen to Can a scale that leverages behavioral psychology help you lose weight? After I weighed, I entered my weight into the Happy Scale app. One advantage both the Happy Scale app and the Shapa scale is emphasizing an average weight over several days. I was very surprised at how much my weight would change day to day.
As far as measuring, I used MyoTape Body Tape Measure to measure my hips and waist. I didn’t do this very often but was pleased that I had lost an inch in my waist.
Add 1 workout per week until I reach 6 (3 weight training; 3 aerobic).
This turned out somewhat different than expected. I started off my day with exercise within 20 minutes of waking up. Each day I would walk for 5 minutes on my back porch (pretty much like a hamster wheel) while listening to Daily Audio Bible. I followed this up with strength training. On Mondays and Thursdays, I did 7 Minute Workout. On Tuesdays and Fridays, I did 5 minute Abs & Core workout. And, on Wednesdays and Saturdays, I did Big 5 Bodyweight Home Workout. All of this was done from home. The only equipment I used was Gymnastic Rings hung from a Pull-up bar. To round things out, I would make sure I met my daily step goal from my OURA ring.
Before 1/1/18, eliminate all food on my “to avoid” list.
This is straightforward. I did testing through Viome. Then I eliminated foods on the “to avoid” list (most were sugar in various forms). As far as my general diet, I avoid processed foods. Many people have jump started that practice by following Whole30.
This was easier than I expected. I thought I wouldn’t function well without my snacks. For years I had been having a mid-morning and a mid-afternoon snack (about 150 calories each). Over a two-week period, I eliminated them both.
Other things that helped.
- Most days I took a cold contrast shower.
- I made a point to have my big meal at lunch and eat an early supper.
- I used Cool Fat Burner on several occasions for 30 minutes.
One thing that didn’t work.
I tried some supplements from a company I trust. It had fat burners and muscle builders in it. It just made me feel funny and didn’t work for me. They refunded my money.
So, that is what worked for me. I hope that my story may help you in your weight loss journey.
Question: What is one thing that has worked for you? You can leave a comment by clicking here.