Tuesday, September 20, 2011
No doubt about it, the only time I have success is when I count calories. Over the past 10 years I have tried everything! I've tried low carb diets, skipping breakfast, eating breakfast, getting my fitness up to a point where I could run 8km (a few years ago, Im nowhere near that at the moment) - but at the end of the day I just couldn't lose weight. Maybe i'd lose 8-9lb here and there at a push, but month after month 1 or 2 pounds just kept on adding on.
I'm a doctor in training, and it's a little more than embarassing telling a patient who is a lot smaller than I am, that they have diabetes, that their BMI puts them in the obese range, that they need to devote at least 30 mins a day 3-4 times per week towards exercise. I hand them out portion size samples, nutrition books the works.. but how can they take me seriously if I can't do the hard yards myself!
The truth is, I didn't really know how to lose the weight, and I had been trying for years. I've tried the things I tell my patients to do.
But now I think i've found the successful formula. You MUST ACCOUNT FOR EVERY CALORIE YOU CONSUME, no matter what. The problem is before, that i'd nibble, or eat a big dinner - thinking that's ok I worked out hard in the gym, or - it's only 50 grams of chips im eating it wont make a difference. But then i'd wonder why I didn't lose weight. Water weight maybe? Infact in 2009 I tried to cheat my weight loss by dehydrating and ended up with kidney stones!
But seriously, I'ma tell every patient from now on to keep a log of every single calorie they consume. They need to have a food diary. They need to weigh their food. I defy anyone to track their calories meticulously for 2 weeks and see if they haven't lost weight. I've got 2 apps on my phone. "Calorie King" - where I can look up the calorie value of just about anything, and "MyFitnessPal" which lets you log a food diary. I've tried the Spark app before, but it's mainly got the US foods - so i'm just using an Australian version. The good thing about this is you can still eat whatever you want, as long as you stick to your calorie goals. In the long run, you find yourself gravitating towards fruit and veg and healthier, low fat options because you get a better meal out of them, but if you want you can still buy that burger - but you'll have to spend more time in the gym "paying" for it.
I've got some cracking before and after pics already, Starting at 256lb and now at 230lb. More pleasing that that - when I started my blood pressure was always sitting around 170/110 - now it's a much healthier 134/87, what a difference!
Anyway i'll try and find some more before and after pics, but I plan on doing a whole series of pics when I hit the 10lb milestones - which i'm logging on my Start page.
Thanks for reading :)