My Journey to 165 lbs: A Decade of Weight Management
A personal reflection on dietary discipline, lifestyle shifts, and consistent tracking.
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.
| 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. |
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.
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.
Comments
Post a Comment