I think I can shame myself into losing weight so I've written a short blog post. I'm not seeking to promote myself or commericalise or anything else. That blog is "outing" myself as fat and doing something about it. If I keep it to myself, then I'll not take any action.
I hope to post on that journal every day. Here's my starter:
Yesterday morning, I weighed myself. This is not a totally unknown action - a morbid curiousity and a twisted attempt to justify not really trying to addresss my weight. I had developed an almost autonomic response to seeing my weight: oh, not so bad considering all that I eat, situation normal.
Yesterday was different. Yesterday, my weight passed a threshold. 120 kilos. There is no actual significance in that figure, I have no numerological beliefs and see base ten as an arbitrary quirk of evolution. But that number - 120 - that's a clear 40 kilos above where it should be. Put it another way: people clocking in at 80 kilos would have to add HALF THEIR BODY WEIGHT AGAIN to be as fat as me. Ouch.
I AM FAT.
I've been fat before. Infact, I've been fat my whole life. About eleven years ago, I peaked at more than 150 kg and worked really hard at losing the weight. I dropped over 40 kg in a little under six months by a combination of eating less and doing some exercise. Exercise at every opportunity, in fact. And then my wife had our second baby, quickly followed by Christmas excess and I stopped running and cycling and my eating gradually returned to "normal" (for me) levels. The first few months saw almost no change in weight as the muscle gave way to fatty tissue and this made it really easy for me to con myself that I wasn't going to get so big again. My basal metabolic rate (BMR) was around 3700 calories per day.
More than a decade on, I'm half way between my peak fat and very fat shapes and, for once, I'm sick of it. This journal, doubtless to be read by me, some robots and a very small number of people, is an attempt to keep myself honest. I'm not quite ready to go fully public with actual people I know (beyond my immediate family), but the psychological aspect of being seen to fail at weight loss will motivate me, powering my resolve.
OK, a few numbers and stats:
I'm male, mid forties, a little over feet tall (185 cm). Walking even moderately briskly makes me sweat on a cold day.
At yesterday's weigh-in, my scales had to heavy 120.7 kg (266 lbs).
My target weight is to drop below 80kg but I don't know how long it will take me. I shall have a target date set within two months (hold me to that, please).
My regime has to be realistic and sustainable. Last time around, I started with replacing snacks with chilis, reduced my breakfast and lunch sizes and eventually dropped snacks altogether. I did all of my day's eating in one sitting, having whatever as much of whatever I liked in a shortish period and that felt pretty good after a couple of weeks.
This time, I'm going to try something a little different to get me started.
Have "net zero" days at least a couple of times per month where I may only consume as many calories as I have actively burnt in deliberate exercise. BMR is not part of the equation
On all of the other days, eat only once per day and avoid bread (my downfall)
I only have coffee black sans sugar so that's no biggy, but I'm English and drink buckets of hot, strong, very sweet tea. From now on, it's only Darjeeling or Earl Grey as I perfer those au naturale
Weigh in every morning and lose weigh EVERY day. Whenever I fail, then I must eat less AND exercise more than I did the previous day.
Depending on work, I may try the "couch to 5k" programme. My god, that sounds like defeat already - "depending" and "may"?
I did no exercise (short of mowing a small lawn, taking about 30 minutes) but ate nothing. My tea and coffee were black with no sugar. I consumed no calories.
118.7 kg (262 lbs)
Big numbers in early days are really quite easy to achieve so I'll keep this momentum as long as I can. I'm going to try for another net zero day, today. I will doubltess cycle a small distance (under five miles as a round trip) to watch my son play football but I am not planning any more exercise today.