2 Pounds Per Week

2 Pounds Per Week

I am still on track with my goal of eliminating one to two pounds of body fat per week. My goal is to weigh between 150lb to 160lb by Dec. 31st, 2008. I have been recording my weight weekly ever since March 10th, 2008. If you can’t measure it, you can’t manage it.

First, some background, as I mentioned in my “A Win-Win-Win Situation” article, one of the “wins” was weight reduction. So here is the time line.

I quit smoking and started light aerobic exercise (walking) in November 2007. I increased my walking gradually and added other exercises in early January 08. Between November 07 to February 08, my weight was 230lb plus or minus a couple. So I didn’t gain weight after I quit smoking, but there was an anomaly that I noticed in March. I was gaining weight – What???

It went like this. I was substantial increasing my exercising, and to compensate for that, I was also increasing my food consumption. At my annual physical I learned that I weighed 244lb. The first thing I did was to buy a bathroom scale. The second thing I did was to figure out what I had to do in order to stop gaining weight and to start losing weight.

My assumption was that if I am exercising strenuously every week then I should be losing weight. This assumption was obviously incorrect. After a lot of research the “magic” answer came to me. It is just a matter of simple math – the net result of calories consumed minus calories expended. You do not need to be a member of Weight Watchers in order to understand this. So I started counting calories (1800 calories a day works for me) and every since, along with exercising, I have been slimming down slowly but surely. Below is my weight chart.

* Consult your health care provider before engaging in

exercise and or a change of diet.

*

**

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~ JB ~


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Win-Win-Win Situation

06/09/08

A Win-Win-Win Situation

If I didn’t dislike long titles, I would have called this piece “A Win-Win-Win Situation or how I lost forty pounds by quitting cigarettes.” I know it sounds improbably – but it did happen – so hear me out. I am not out to sell anything. I am not an expert in tobacco addiction or weight loss. It has taken me a long time to learn what works for me in being smoke-free and weight healthier. Maybe this article will spark you into trying things that will work for you.

I tried many times to quit smoking cigarettes over the years, but my attempts wouldn’t last. I believe a major reason for my success was with a paradigm shift (how I envisioned quitting smoking would be) that I had before the last and final time I quit smoking.

My unsuccessful paradigm with quitting smoking was. (This is going to be a win-LoseLose situation. I will be healthy by quitting smoking, but it is going to be hard, it is going to be stressful, I’m going to gain weight, etc., etc.)

My successful paradigm with quitting smoking was. (This is going to be a WinWinWin situation. Not only will I be healthy by quitting smoking , but I will lose weight, I will be stronger, I will feel better, etc., etc.)

So my thinking was – smoke-free, loose weight, stronger, and feel better? It was a no-brainer, a done deal for me. So I started a little exercising before I stopped smoking. I started increasing my exercising the day after I quit smoking. I very gradually kept increasing my exercising little by little, week by week, and then I started calorie counting every day. I lost forty pounds in under a half year. I am not saying this was a “walk in the park’, but I don’t feel I sacrificed anything. It took work, but enjoyed the process, and I do feel so much better on many levels. This worked and is working for me. What will work for you?

* Consult your health care provider before engaging in

exercise and or a change of diet.

*

**

***

~ JB ~


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