This is an update to the post on this year’s goals that I published back in March. One of the goals I set for the year was to lose weight. I have been working hard to achieve this goal and it has taken considerable will power. I have:
- Started exercising on most days, in fact I runÂ almost every morning.
- Watch how much I eat by counting the food intake, but sticking to sensible limits as defined from the NHS website (no calorific reduction to approved intake – 2250 calories) – I use the myfitness app.
- Changed my diet to have a lot more fruit, vegetables, fish and fewer sugary foods.
- Try to get a balanced diet of fats/carbs/proteins, again no specific Ketogenic/Atkinsons or Paleo stuff, just balanced eating using the myfitness app. toÂ monitor.
- Reduced my alcohol intake and switched from Lager/Cider and predominately white wine to real ales, red wine and spirits with low calorie mixers.
So what are the stats so far I hear you cry. Well I have a few for you that I would like to list.
136 Â – Â Days Counted
18st 1lb/114.759kg Â – Â starting weight
14st 3lb/90.265kg – current weight
3st 10lb (52lb)/24.5kg – weight lost
32.9 – Starting BMI (Obese)
26.8 – Current BMI (Overweight – but not by much)
The loss of close to 4 stone (26kg) feels great.
Body Part / Starting / Current
(all measurements in Inches as the British are random like that)
Neck / 19.5 / 15.9
Chest / 48.6 / 42.5
Waist / 45.5 / 36.5
Hips / 44 / 41
So I have taken a huge 8 inches or 20cm from my waist, which I am very happy about.
As mentioned above I run on most days and walk a lot more than I did last year. An average month last Autumn saw me doing between 220 – 260,000 steps or between 8 – 10,000 steps a day – which is okay but I do like walking and try to whenever I can.
This year I have increased that by about 50%, in fact I have a couple of charts for you to look at below.
My average daily step count is between 17-20,000 steps now which is about double from the previous year. You might notice that the column which shows the percentage of my step count from running has increased from below one fifth to about one third of my monthly average. A last couple of stats I want to share with you are to do with the stepÂ count and specifically the running.
When I started in January I could manage to run for 2-3 minutes before being very out of breath with a heart rate that was high. I wear a heart monitor and regularly check my stats so I can give these now:
Heart Rate (running): 172-185
Resting Heart Rate: 78-83
Blood Pressure: 135-145 over 85-98 – avg 132 over 86
(Very high end of acceptable, this was bad but it was still lower than last October where I was actuallyÂ hypertense all the time)
SPO2: 95-97% – avg 96%
Distance: 3.5Km in 36mins
(walking and running 22 mins walk to 16 mins run)
Heart Rate (running): 155-162
Speed: 9.2-10.5 Kmph
Resting Heart Rate: 61
Blood Pressure: 115 over 83 avg.
SPO2: 98-100% – avg 99%
Distance: 6.3Km in 41mins
(walking and running 5 mins walk to 36 mins run)
I have managed to complete the Couch to 5K challenge, can run with a steady pace that makes me breathe fast and a little breathlessÂ but I am not out of breath. I have done a few longer runs of 45-55mins in length and managed 8-9.5 Km before feeling too tired to continue.
I never thought I would run as long and as steady and have until now never run as far. My longest run that I can recall, even as a child, was 25mins and I completed about 3.3 Km.
And a final piece is a couple of photos. The first was me in December:
And this is me about 2 weeks ago with my youngest child.
Feeling pretty different and a lot happier about my weight.* And there have been lots of nice comments about how I look, my favourite was only yesterday.
‘You have gone from the respectable looking businessman who likes his lunches to a wiry goat’ (Thanks Kay 🙂 ).
-Exunt: Chased by a bear**
** At least these days I might be able to out-distance the bugger.