Dieting 2019 - 2022; Target Goal = 165 lbs ; achieved Aug 2023

Feature

My Journey to 165 lbs: A Decade of Weight Management

A personal reflection on dietary discipline, lifestyle shifts, and consistent tracking.

15

Years of Tracking

52,500

Total Calorie Goal

20,000

Daily Steps Achieved

165

Target Weight

Section I

My Diet (2019 - 2022)

In the years following 2010, I explored dietary changes, particularly considering a keto diet due to my research on the issues with processed sugar. I was concerned about potential side effects like feeling tired or sluggish during ketosis. Instead, I decided to focus on reducing my carbohydrate intake by avoiding processed sugar while increasing my protein and fat intake.

 

To simplify my approach, I made four specific changes to my diet:

• →Breakfast — Opted for an egg or tuna salad sandwich.
• →Vegetable Intake — Aimed to eat 8 oz of veggies daily (celery, carrots, cucumbers, etc.).
• →Hydration — Increased water intake to 48 oz daily.
• →Sugar Reduction — Avoided processed sugars.

I began implementing these changes in 2018. I primarily had an egg or tuna salad sandwich for breakfast, snacked on crunchy veggie sticks, and drank a cup of water every two hours, all while avoiding the office snack corner. Lunch and dinner remained unchanged.

Timeline of Weight Fluctuations

Period	Weight	Notes
2/22/19	171 lbs	Strategy: Eat less, not drastic changes.
7/4/20	185 lbs	COVID-19 impact; peaked at 185 lbs.
6/21/22	176 lbs	Post-hiatus recovery from 184 lbs.
7/4/22	174 lbs	Plateau broken; hunger pains subsided.
6/2/23	177 lbs	Impact of alcohol and office snacking.
8/5/23	165 lbs	Goal reached; lowest weight since 2008.

Tip: To reach my goal of 165 lbs from 185 lbs, I calculated that a loss of 52,500 total calories was required, aiming for a sustainable drop of 1-2 pounds per week.

Analysis and Lifestyle Factors

During the summer of 2023, I recognized that my alcohol consumption and tendency to snack at work were significant factors in weight gain. Furthermore, my lack of exercise—averaging only 5,000 steps a day—worsened the situation.

However, a recent two-week trip proved that higher activity levels are within reach. I easily walked 20,000 steps in a day during travel, and my VO2 max improved to 32, compared to my usual range of 29-30. This confirmed that increasing my walking and exercise is the key to maintaining health and further weight reduction.

Future Outlook

After a year of concerted effort, I reached my goal weight of 165 lbs—a weight I had not seen since 2008. To my surprise, I learned that this weight is still considered overweight for my height according to standard metrics. I am now looking ahead to a final target weight of 150 lbs.

Discipline in diet and tracking daily activity remains the foundation of my long-term health journey.