I have been on a ‘diet’ for the last 4 weeks now. Simply put, I’m restricting myself to 1600 calories per day, minimum of 72oz water, and exercising 3x’s a week at the gym and playing competitive sports 2x’s a week. Here is the breakdown:
Gym:
1 mile @ 4.0mph on treadmill broken into .25 mile increments
2 miles @ 7.0mph on treadmill broken into .50 mile increments
3 miles total - alternating the walk/run increments to get approximately 435 calories burned
Competitive sports:
Friday 2 hours competitive volleyball
Sunday 1 hour competitive volleyball (league play)
I started this regime on February 17th and at that time I weighed in at 217lbs. As of March 17th I was down to 193.6, a total loss over just over 23 pounds in one month. My goal weight is 175 and my initial target date was by June 30th. If I remain on the current pace, I will reach my goal weight by mid-May instead of the end of June.
Reflections: It was incredibly difficult the first week. I was not accustomed to the portion control I would have to discipline myself into to keep below 1600 calories per day. In addition, I never really knew how to “eat right” and found myself really struggling to select foods that were 1.) good for me, 2.) low in calories, and 3.) provided variety so that I was not bored with eating the same things each day.
Exercising was also incredibly difficult at first. I am also a recent smoker (2 Months, 2 Weeks, 2 Days as of today) of 10+ years at 2 packs a day. Needless to say, my lungs are not very healthy and beginning to run/walk on the treadmill was a very humbling experience. With time and dedication, I was able to slowly increase both the speeds and distance. I am no where near my goal yet, which is to be able to run 3 miles a day minimum. I continue to increase the run portion of my exercise and decrease the walk portion until I eventually will be running the entire 3 miles.
Today, a month into this diet I can honestly say that I am very satisfied and a wee-bit proud of myself. I still have a beer belly and still have a long way to go but I can see the noticable differences in my body. I can feel the strength I’m building up when I play sports. My pants are baggy on me, sweaters hang on my upper body better instead of tenting over my gut, and people are complimenting me already and I’m only 1/2 way there. I’m encouraged that this will work, that I am on the right track to reach my goals, and that with each week I am a little lighter and a little stronger and a lot more healthier.
Two tips I would advise anyone.
1.) Go see your doctor before starting any diet or exercise program.
2.) My wife and I have found the DietPower software program to be vital to our success so far. This is not a “commercial” here, I honestly find this thing to be amazing in helping us to keep track of what we’ve eaten, nutritional information, exercise logging, and goal progress/tracking. Check out www.dietpower.com for information, it is free for the first 15 days so it’ll cost you zero to check it out. It does not advocate a specific “diet” or “program” to follow, it is simply a tool that allows you to set up a diet with your goals and then provides you the tools to track your progress, log your food and exercise, etc. and it will suggest daily caloric intake to meet your goals. Okay, enough of that… I’m not getting paid to endorse this product so I’ll shut up now.
To everyone on this thread, good luck and keep at it even when you fall down. Strength comes through endurance in the face of adversity! Pain is weakness leaving the body!
MeanJoe