{"id":1098,"date":"2012-07-20T11:48:54","date_gmt":"2012-07-20T15:48:54","guid":{"rendered":"http:\/\/lemasney.com\/?p=484"},"modified":"2023-12-29T17:22:55","modified_gmt":"2023-12-29T22:22:55","slug":"my-nutritional-progress-and-weight-loss","status":"publish","type":"post","link":"https:\/\/lemasney.com\/consulting\/2012\/07\/20\/my-nutritional-progress-and-weight-loss\/","title":{"rendered":"My nutritional progress and weight loss"},"content":{"rendered":"\n
\"Losing<\/figure><\/div>
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I’ve sparked considerable interest in my weight loss journey after shedding about 50 pounds in 11 weeks, transitioning from obesity to being slightly overweight and now heading towards a healthy weight range. As of July 2012, I stand at 6’2″, weighing 239 lbs, with a 40-inch waist and 25% body fat, down from 290 lbs and a 50+ inch waist. My goal is a weight of 200 pounds, a waist of 36 inches or less, and a body fat percentage around 15%. I’m on track to achieve this in the next three months if my progress continues.<\/p>\n\n\n\n

People often ask if my rapid weight loss is safe, if I’m using supplements, if I’m unwell, or if it’s a difficult process. So, I’ve decided to outline my method here, though I recommend consulting with a healthcare provider to ensure any weight loss plan is medically sound.<\/p>\n\n\n\n

Here’s a concise summary of my approach:<\/p>\n\n\n\n

    \n
  1. I understand my caloric needs by knowing my Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE). I consume 1600 calories daily, less than my TDEE, ensuring at least a 2-pound loss weekly, further augmented by exercise.<\/li>\n\n\n\n
  2. I monitor my weight, Body Mass Index (BMI), and Body Fat Percentage (BFP), using scales and calculators to focus on objective metrics rather than subjective self-image.<\/li>\n\n\n\n
  3. I count every calorie like a financial budget, recording it diligently to avoid ‘caloric debt,’ which equates to fat.<\/li>\n\n\n\n
  4. I don’t exclude any foods based on ideology but prioritize real, unprocessed, and preferably organic foods for their low-calorie and high-nutrient profiles.<\/li>\n\n\n\n
  5. Happiness is crucial to my plan. Emotional instability often leads to erratic eating patterns, so I seek positive company and professional help when necessary and use exercise as a mood enhancer.<\/li>\n\n\n\n
  6. I exercise by walking daily without straining myself, and I don’t consume the extra calories I burn.<\/li>\n\n\n\n
  7. I use reliable, free tools like MyFitnessPal and Fitbit to track my progress, which offers community support and syncs with my exercise devices.<\/li>\n\n\n\n
  8. I’ve confronted personal obstacles, like alcohol, which previously derailed my weight management efforts.<\/li>\n\n\n\n
  9. I prepare my own meals to control what I eat or choose dining options where the content and calorie count are clear.<\/li>\n\n\n\n
  10. I drink plenty of water throughout the day to stay hydrated and support my weight loss.<\/li>\n<\/ol>\n\n\n\n

    To sum up my method: I’m aware of my current and target weight, I know my caloric needs, I track my food intake rigorously, I choose nutritious foods, and I stay hydrated. That’s how I’m successfully losing weight.<\/p>\n","protected":false},"excerpt":{"rendered":"

    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 just like me.<\/p>\n","protected":false},"author":1,"featured_media":41880,"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-1098","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":"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","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p3h6y2-hI","jetpack_likes_enabled":true,"jetpack-related-posts":[{"id":1175,"url":"https:\/\/lemasney.com\/consulting\/2013\/01\/26\/on-weight-loss-misconceptions-nutrients-lifestyle-change\/","url_meta":{"origin":1098,"position":0},"title":"On weight loss misconceptions #nutrients #lifestyle #change","author":"lemsy","date":"2013-01-26","format":false,"excerpt":"So, a very good friend who has been struggling with their weight for a very long time has been talking with me over my time losing weight. The chats were often a restatement of what I say here on this blog, how to get started, what to expect, how to\u2026","rel":"","context":"In "insights"","block_context":{"text":"insights","link":"https:\/\/lemasney.com\/consulting\/category\/consulting\/insights\/"},"img":{"alt_text":"John LeMasney before","src":"https:\/\/i0.wp.com\/lemasney.com\/consulting\/wp-content\/uploads\/2013\/01\/337546_2859933490826_193079329_o.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":1155,"url":"https:\/\/lemasney.com\/consulting\/2012\/07\/25\/if-i-was-to-make-you-a-simple-5-step-low-cost-nutritional-lifestyle-starter-kit-it-would-be-this\/","url_meta":{"origin":1098,"position":1},"title":"If I was to make you a simple, 5 step, low-cost, nutritional lifestyle starter kit, it would be this.","author":"lemsy","date":"2012-07-25","format":false,"excerpt":"I really want to help people. I want to help people to lose weight or gain weight, or manage their weight and health and life to get to their goals, but people's history, culture, and experience with weight management and the rest often gets in the way of their progress.\u2026","rel":"","context":"In "insights"","block_context":{"text":"insights","link":"https:\/\/lemasney.com\/consulting\/category\/consulting\/insights\/"},"img":{"alt_text":"Wholefoods hot bar by lemasney","src":"https:\/\/i0.wp.com\/lemasney.com\/consulting\/wp-content\/uploads\/2014\/09\/wpid-img_20120524_171319.jpg?fit=500%2C375&ssl=1&resize=350%2C200","width":350,"height":200},"classes":[]},{"id":532,"url":"https:\/\/lemasney.com\/consulting\/2012\/07\/23\/a-friend-asked-me-for-help-losing-weight-this-is-my-response\/","url_meta":{"origin":1098,"position":2},"title":"A friend asked me for help losing weight, this is my response.","author":"lemsy","date":"2012-07-23","format":false,"excerpt":"A very good friend who reached out for help losing weight asked me where to start. I asked her if she had read my recent post on my nutritional methods, and she said she had not. I asked her to start there. In the mean time, I asked her some\u2026","rel":"","context":"In "insights"","block_context":{"text":"insights","link":"https:\/\/lemasney.com\/consulting\/category\/consulting\/insights\/"},"img":{"alt_text":"A bowl of noodles - lemasney.com","src":"https:\/\/i0.wp.com\/lemasney.com\/consulting\/wp-content\/uploads\/2010\/06\/20100609dailynoodle.png?fit=499%2C498&ssl=1&resize=350%2C200","width":350,"height":200},"classes":[]},{"id":1092,"url":"https:\/\/lemasney.com\/consulting\/2012\/07\/02\/a-pair-of-milestones-and-some-insights-into-how-i-am-becoming-fit-and-losing-weight\/","url_meta":{"origin":1098,"position":3},"title":"A pair of milestones, and some insights into how I am becoming fit and losing weight.","author":"lemsy","date":"2012-07-02","format":false,"excerpt":"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\u2026","rel":"","context":"In "insights"","block_context":{"text":"insights","link":"https:\/\/lemasney.com\/consulting\/category\/consulting\/insights\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":778,"url":"https:\/\/lemasney.com\/consulting\/2013\/02\/27\/the-three-necessary-gauges-of-fitness-infographic\/","url_meta":{"origin":1098,"position":4},"title":"The Three Necessary Gauges of Fitness #infographic","author":"lemsy","date":"2013-02-27","format":false,"excerpt":"\u00a0 This is an infographic I made to try to explain the simplicity of the approach I used in order to lose my hundred pounds. All it takes is a dashboard. If anyone is looking to shed pounds (for free, without a gym membership, with whatever food you like) it\u2026","rel":"","context":"In "insights"","block_context":{"text":"insights","link":"https:\/\/lemasney.com\/consulting\/category\/consulting\/insights\/"},"img":{"alt_text":"Venn diagram of nutritional management by lemasney","src":"https:\/\/i0.wp.com\/lemasney.com\/consulting\/wp-content\/uploads\/2013\/02\/image.jpg?fit=932%2C1200&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/lemasney.com\/consulting\/wp-content\/uploads\/2013\/02\/image.jpg?fit=932%2C1200&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/lemasney.com\/consulting\/wp-content\/uploads\/2013\/02\/image.jpg?fit=932%2C1200&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/lemasney.com\/consulting\/wp-content\/uploads\/2013\/02\/image.jpg?fit=932%2C1200&ssl=1&resize=700%2C400 2x"},"classes":[]},{"id":1094,"url":"https:\/\/lemasney.com\/consulting\/2012\/07\/13\/on-the-nutritional-morals-of-fresh-corn-9\/","url_meta":{"origin":1098,"position":5},"title":"On the nutritional morals of fresh corn","author":"lemsy","date":"2012-07-13","format":false,"excerpt":"A weight loss expert\u00a0who I was helping with a technology issue set told me last night, after reviewing my food diary, that I should not be eating corn on the cob, because it's a \"horrible carb\". Sigh. I really reject and resent any nutritional methodology that rejects whole food in\u2026","rel":"","context":"In "insights"","block_context":{"text":"insights","link":"https:\/\/lemasney.com\/consulting\/category\/consulting\/insights\/"},"img":{"alt_text":"Curried cauliflower, egg and corn hash, with lavash bread and French-pressed coffee.","src":"https:\/\/i0.wp.com\/lemasney.com\/consulting\/wp-content\/uploads\/2012\/06\/jun-30-2012-12-031.png?resize=350%2C200","width":350,"height":200},"classes":[]}],"_links":{"self":[{"href":"https:\/\/lemasney.com\/consulting\/wp-json\/wp\/v2\/posts\/1098","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=1098"}],"version-history":[{"count":10,"href":"https:\/\/lemasney.com\/consulting\/wp-json\/wp\/v2\/posts\/1098\/revisions"}],"predecessor-version":[{"id":47989,"href":"https:\/\/lemasney.com\/consulting\/wp-json\/wp\/v2\/posts\/1098\/revisions\/47989"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/lemasney.com\/consulting\/wp-json\/wp\/v2\/media\/41880"}],"wp:attachment":[{"href":"https:\/\/lemasney.com\/consulting\/wp-json\/wp\/v2\/media?parent=1098"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/lemasney.com\/consulting\/wp-json\/wp\/v2\/categories?post=1098"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/lemasney.com\/consulting\/wp-json\/wp\/v2\/tags?post=1098"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}