bearnoggin
Joined December 2013
Posts
1616
Following
142
Followers
463
Weight History

Start Weight
194.0 lb
Lost so far: 73.0 lb

Current Weight
121.0 lb
Performance: losing 5.6 lb a week

Goal Weight
130.0 lb
Still to go: 9.0 lb

I started 8/2020 at 194lbs, and lost 68lbs in a year.

My biggest challenge was hunger. Night time was hardest. I'd binge out of boredom /stress. But this did not satisfy me. I didn't know how I was going to change this.

I decided on a slow approach. I knew if I cut calories too low I would fail.

I started at 1800 cals and dropped 100 cals after every 15-20lb loss until I got to 1400 cals. My smart scale advised not to go lower than my BMR of 1305 to retain health.

I read sugar is the enemy of protein. I increased protein to 20%. Scheduled 200 cal snacks, every 2 hours at night. Then weaned from sugary snacks to protein snacks.

Every time I dropped cals, I didn't think I was going to be able to do it, but surprisingly I adjusted. I began replacing one meal with a protein/fiber smoothie.

I committed to a 20 min walk, 3 days a week. Later incorporating treadmill, cycling and inspired by others on FS to lift weights again. I don't usually exercise more than 1 hour a day.

I plan holiday or restaurant meals learning portion control. I freeze leftovers/pizza/donuts/candy to prevent binging. If I want more and it's not in my budget, I find something else with less calories that will. I realized I rarely enjoy seconds as much as the first.

In maintenence, I'm doing the same. Every change was sustainable for the rest of my life. I do eat sugar, and carbs. The difference is that in the past I would go to sugar over protein. Now I'm balanced.

This my biggest victory-
Visceral fat 12 to 4
Subcutaneous fat 34.3% to 23.6%
BMI 33.5% to 21.8%
Bodyfat 38.9% to 25.5%

bearnoggin's Weight History


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