Saturday, March 23, 2013
This is a day of celebration and caution. This morning I weighed in at 174 (173.8 to be precise). My goal was to get to 175. This puts me well within the healthy range for my height. I have lost 49 pounds from my starting point at 223. My waist is nine inches thinner! Last evening I discovered that I can now wear the suit I wore when my wife and I got married 24 years ago! That was fun! I will lose one more pound just for fun to make my total weight loss an even 50. But there is no need to be in a rush to accomplish that. So, I am now at the point at which I need to shift from weight loss to maintenance. From what I've read, the failure rate at this stage is very high. 90 to 95% of people regain some or all of the weight they've lost. These are sobering statistics which motivate me to say to myself I see the danger and I will beat the odds. I intend to be in the five to ten percent who succeed at keeping the weight off long term. One doctor I heard about from a friend said it takes two years for your body to re-set itself and "accept" your new weight as the new normal. So I want to get myself prepared for the two year tough battle ahead - I'm definitely in this for the long haul. I need to learn how to stay motivated and focused and disciplined. I've learned that 1800 calories with intense exercise is the "magic" combination for me in terms of weight loss. If I eat and exercise consistently at that level I lose weight quickly (2 to 3 pounds a week). I don't know yet what calorie and exercise level will keep me at my current weight. I'll have to experiment with different calorie levels in the weeks to come to figure that out. I think I'll start by moving to a 2000 calorie a day level for a week and see what happens with that. I want to keep the exercise up and hopefully regain any muscle I've lost during the past five months. I welcome advice and suggestions from those who have been successful at keeping the weight off.