{"id":1092,"date":"2012-07-02T12:46:51","date_gmt":"2012-07-02T16:46:51","guid":{"rendered":"http:\/\/lemasney.com\/?p=367"},"modified":"2020-07-11T15:42:26","modified_gmt":"2020-07-11T19:42:26","slug":"a-pair-of-milestones-and-some-insights-into-how-i-am-becoming-fit-and-losing-weight","status":"publish","type":"post","link":"https:\/\/lemasney.com\/consulting\/2012\/07\/02\/a-pair-of-milestones-and-some-insights-into-how-i-am-becoming-fit-and-losing-weight\/","title":{"rendered":"A pair of milestones, and some insights into how I am becoming fit and losing weight."},"content":{"rendered":"

So, I’ve reached two almost simultaneous milestones I wanted to tell you about.<\/p>\n

The first milestone is that I reached 250 pounds. That means that I have 50 more to go, and I have lost about 45 pounds since paying close attention to my health and nutrition again. It has been 70 days, or 10 weeks, since I’ve tried to lose weight and improve my nutritional lifestyle, starting at almost 300 pounds. I’m 39 years old, and 6 feet, 2 inches\u00a0tall. I’ve lost over 100 pounds before, so I feel that this is an exercise more in practice than in theory.<\/p>\n\n

The second milestone is that I’ve maintained 25% body fat percentage (BFP<\/a>) for a day or two now. 25% is the well-known BFP indicating the high-end of overweight in later adult men. This is significant because, according to these standards, I am no longer obese<\/em>, but rather overweight<\/em>, and that is good<\/del>\u00a0absolutely fantastic news. According to the studies and findings associated with overweightedness versus obesity, I should see great health benefits if I can keep up this level of health versus an obese one.<\/p>\n

I will feel less like I’m carrying a stone around in my stomach. My sleep apnea and skin issues will subside, and I will have more energy to commit to exercise and personal well-being.<\/p>\n

However, I do not intend to stay overweight, and I am striving for a BFP of 15%, which is in the middle of the normal range. In other words, I am aiming for a final weight of 200\u00a0lb.\u00a0with 30 lb. being fat. This is a significant point, because according to a different measure of overall health, the Body Mass Index (BMI)<\/a>, I will still be overweight, though I’ve been at 185 before, and I felt uncomfortably thin. People\u00a0voiced concern for me because of my weight in a new way, and that was not fun either. BMI is often criticized for being less useful for people who are taller or shorter than the average, or who have a greater lean weight (more weight from bone, organs, and other lean material).<\/p>\n

10 things I want you to know about how I’m losing about a pound every two days.<\/p>\n

    \n
  1. I am eating a lot of shelled nuts, fresh fruit, fresh vegetables, natural beverages, like coffee, and very, very little meat or fish.<\/li>\n
  2. I am trying to eat whole foods, when possible. Very often a meal or a snack consists of one type of food, like an ear of corn.<\/li>\n
  3. I am trying to cook as much of my food as possible, as opposed to leaving it up to someone who does not care as much as me about my health.<\/li>\n
  4. I do not restrict any kind of food, but rather prefer lower calorie, natural or close-to-natural foods. I gave up alcohol, which is the only exclusion to this rule.<\/li>\n
  5. I eat my adjusted calories as though I was not exercising (now about 1650 kcals), and do not “eat back”\u00a0more calories from exercise, often 500-1000 calories according to my activity tracker. There is controversy surrounding this idea, but not for me.<\/li>\n
  6. I use MyFitnessPal.com to track my calories, and log everything I eat.<\/li>\n
  7. I use a Fitbit<\/a> Ultra tracker and the Fitbit Aria scale to track my calories burned through movement and my daily weight and fat percentage.<\/li>\n
  8. \u00a0I try to remind myself of sensible approaches by reading, researching, experimenting, and repeating. The black walnuts harvest project (planned for a future post) is an example.<\/li>\n
  9. I drink at least 64 ounces of water every day, and now crave it if I have not had it.<\/li>\n
  10. I eat pizza at least 5 times a week, I have fast food on occasion, I eat packaged, processed foods, I use Splenda, and I ingest about 1\/8 ounce of nicotine a day via electronic cigarettes. I am not leading, by any means, the epitome of a healthy lifestyle, but I\u00a0am happy and\u00a0satiated.\u00a0I achieve sensible nutrition, a sweet spot I plan to stay at for a while.<\/li>\n<\/ol>\n

    So, here’s to your health, and I wish you the best day.<\/p>\n","protected":false},"excerpt":{"rendered":"

    So, I’ve reached two almost simultaneous milestones I wanted to tell you about. The first milestone is that I reached 250 pounds. That means that I have 50 more to go, and I have lost about 45 pounds since paying close attention to my health and nutrition again. It has been 70 days, or 10 […]<\/p>\n","protected":false},"author":1,"featured_media":978,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[3653,17],"tags":[302,905],"class_list":{"0":"post-1092","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-insights","8":"category-photography","9":"tag-fitbit","10":"tag-weight-loss","11":"czr-hentry"},"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p3h6y2-hC","jetpack_likes_enabled":true,"jetpack-related-posts":[{"id":68,"url":"https:\/\/lemasney.com\/consulting\/2012\/05\/18\/on-the-topic-of-body-fat-percentage-8\/","url_meta":{"origin":1092,"position":0},"title":"On the topic of body fat percentage.","author":"lemsy","date":"2012-05-18","format":false,"excerpt":"So, I just got a Fitbit Aria scale, and I'm using it along with my Fitbit Ultra tracker and My Fitness Pal in order to reduce my weight to healthy levels. I've always read in the past about body weight percentage, and I even got calipers at one point to\u2026","rel":"","context":"In "insights"","block_context":{"text":"insights","link":"https:\/\/lemasney.com\/consulting\/category\/consulting\/insights\/"},"img":{"alt_text":"Image representing Fitbit as depicted in Crunc...","src":"https:\/\/i0.wp.com\/lemasney.com\/consulting\/wp-content\/uploads\/2012\/05\/24083v2-max-450x450.png?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":1098,"url":"https:\/\/lemasney.com\/consulting\/2012\/07\/20\/my-nutritional-progress-and-weight-loss\/","url_meta":{"origin":1092,"position":1},"title":"My nutritional progress and weight loss","author":"lemsy","date":"2012-07-20","format":false,"excerpt":"So in short, know what you weigh today, know what you \"should\" weigh, find out how many calories you need to eat to lose, track the number of calories you are eating, eat less than the number each day of calories to lose, and eat good, wholesome stuff. You'll lose\u2026","rel":"","context":"In "insights"","block_context":{"text":"insights","link":"https:\/\/lemasney.com\/consulting\/category\/consulting\/insights\/"},"img":{"alt_text":"Losing Weight: John LeMasney before picture","src":"https:\/\/i0.wp.com\/lemasney.com\/consulting\/wp-content\/uploads\/2015\/03\/9-1-2002-7-03-45-PM-1.jpg?fit=780%2C988&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/lemasney.com\/consulting\/wp-content\/uploads\/2015\/03\/9-1-2002-7-03-45-PM-1.jpg?fit=780%2C988&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/lemasney.com\/consulting\/wp-content\/uploads\/2015\/03\/9-1-2002-7-03-45-PM-1.jpg?fit=780%2C988&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/lemasney.com\/consulting\/wp-content\/uploads\/2015\/03\/9-1-2002-7-03-45-PM-1.jpg?fit=780%2C988&ssl=1&resize=700%2C400 2x"},"classes":[]},{"id":1172,"url":"https:\/\/lemasney.com\/consulting\/2013\/01\/02\/20130102-starting-the-year-at-goal-fitness-nutrition-health\/","url_meta":{"origin":1092,"position":2},"title":"20130102: Starting the year at goal #fitness #nutrition #health","author":"lemsy","date":"2013-01-02","format":false,"excerpt":"Feeling: I'm feeling pretty good. It's the new year, and I reached my weight goal on Christmas. I met my goal of 200 pounds, set in April 2012, when I was 295 pounds. I was a much different person at the time, and many things have changed. At this precise\u2026","rel":"","context":"In "insights"","block_context":{"text":"insights","link":"https:\/\/lemasney.com\/consulting\/category\/consulting\/insights\/"},"img":{"alt_text":"Photo on 2013-01-02 at 11.06","src":"https:\/\/i0.wp.com\/lemasney.com\/consulting\/wp-content\/uploads\/2013\/01\/photo-on-2013-01-02-at-11-06.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":333,"url":"https:\/\/lemasney.com\/consulting\/2012\/06\/23\/a-reflection-of-my-progress-so-far\/","url_meta":{"origin":1092,"position":3},"title":"A reflection of my progress so far…","author":"lemsy","date":"2012-06-23","format":false,"excerpt":"I had my 39th birthday yesterday. It was a very good one. I'm on my way to physio-mental health. Evidence of\u00a0the physical part is above, but let me\u00a0explain the physio-mental part here. In the time between March 2011 and March 2012, a lot happened. I had several overlapping personal crises,\u2026","rel":"","context":"In "insights"","block_context":{"text":"insights","link":"https:\/\/lemasney.com\/consulting\/category\/consulting\/insights\/"},"img":{"alt_text":"weight loss since april","src":"https:\/\/i0.wp.com\/lemasney.com\/consulting\/wp-content\/uploads\/2012\/06\/weight-loss-since-april.png?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":1097,"url":"https:\/\/lemasney.com\/consulting\/2012\/07\/17\/second-goal-reached\/","url_meta":{"origin":1092,"position":4},"title":"Second goal reached","author":"lemsy","date":"2012-07-17","format":false,"excerpt":"I weighed myself today to a special treat: 240 pounds, which was my second goal from 295 to 260 to 240 to 220 to 200.","rel":"","context":"In "insights"","block_context":{"text":"insights","link":"https:\/\/lemasney.com\/consulting\/category\/consulting\/insights\/"},"img":{"alt_text":"Losing Weight: John LeMasney before picture","src":"https:\/\/i0.wp.com\/lemasney.com\/consulting\/wp-content\/uploads\/2015\/03\/6-17-2003-12-24-20-PM.jpg?fit=1157%2C923&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/lemasney.com\/consulting\/wp-content\/uploads\/2015\/03\/6-17-2003-12-24-20-PM.jpg?fit=1157%2C923&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/lemasney.com\/consulting\/wp-content\/uploads\/2015\/03\/6-17-2003-12-24-20-PM.jpg?fit=1157%2C923&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/lemasney.com\/consulting\/wp-content\/uploads\/2015\/03\/6-17-2003-12-24-20-PM.jpg?fit=1157%2C923&ssl=1&resize=700%2C400 2x, https:\/\/i0.wp.com\/lemasney.com\/consulting\/wp-content\/uploads\/2015\/03\/6-17-2003-12-24-20-PM.jpg?fit=1157%2C923&ssl=1&resize=1050%2C600 3x"},"classes":[]},{"id":1164,"url":"https:\/\/lemasney.com\/consulting\/2012\/10\/19\/on-six-months-of-sobriety-and-nutritional-awareness\/","url_meta":{"origin":1092,"position":5},"title":"On six months of sobriety and nutritional awareness","author":"lemsy","date":"2012-10-19","format":false,"excerpt":"I just wanted to leave this note to say thank you to all the wonderful people who have helped me to celebrate these last six months of sobriety, and that it has been a genuinely great start to the rest of my life, whatever that may bring.","rel":"","context":"In "insights"","block_context":{"text":"insights","link":"https:\/\/lemasney.com\/consulting\/category\/consulting\/insights\/"},"img":{"alt_text":"Losing Weight: John LeMasney after picture","src":"https:\/\/i0.wp.com\/lemasney.com\/consulting\/wp-content\/uploads\/2015\/03\/bodyshot.jpg?fit=960%2C960&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/lemasney.com\/consulting\/wp-content\/uploads\/2015\/03\/bodyshot.jpg?fit=960%2C960&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/lemasney.com\/consulting\/wp-content\/uploads\/2015\/03\/bodyshot.jpg?fit=960%2C960&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/lemasney.com\/consulting\/wp-content\/uploads\/2015\/03\/bodyshot.jpg?fit=960%2C960&ssl=1&resize=700%2C400 2x"},"classes":[]}],"_links":{"self":[{"href":"https:\/\/lemasney.com\/consulting\/wp-json\/wp\/v2\/posts\/1092","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/lemasney.com\/consulting\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/lemasney.com\/consulting\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/lemasney.com\/consulting\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/lemasney.com\/consulting\/wp-json\/wp\/v2\/comments?post=1092"}],"version-history":[{"count":3,"href":"https:\/\/lemasney.com\/consulting\/wp-json\/wp\/v2\/posts\/1092\/revisions"}],"predecessor-version":[{"id":45892,"href":"https:\/\/lemasney.com\/consulting\/wp-json\/wp\/v2\/posts\/1092\/revisions\/45892"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/lemasney.com\/consulting\/wp-json\/"}],"wp:attachment":[{"href":"https:\/\/lemasney.com\/consulting\/wp-json\/wp\/v2\/media?parent=1092"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/lemasney.com\/consulting\/wp-json\/wp\/v2\/categories?post=1092"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/lemasney.com\/consulting\/wp-json\/wp\/v2\/tags?post=1092"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}