Today marks a big milestone for me. It has now been exactly one month that I have started seriously trying to improve my health. I have made some major changes, for me anyway, that are only now starting impact my quality of life.
I thought perhaps you might like to know some of the things that I am doing. Here is a short list of what I have been doing over the past month followed by some things that I will be adding starting this week.
- The Soda Ban. I cut all soda out of my diet. I used to drink 3 cans of Coke every day. That’s a little over 600 calories in beverage alone. Some have asked why I didn’t switch to diet soda. The answer is simple…diet soda is the nastiest beverage ever. The problem is that the best thing for me to drink is water and I really don’t like water either. This is where Propel saved the day. I now drink 72 oz. of water a day. I buy the propel packets and split three of them between six 12 oz. bottles. This has made me love water and now I finally don’t even crave Coke any longer.
- The Calorie Count. I have not really started eating all that healthier yet but I have been counting my calories and holding them to a fairly substantial deficit. For instance, I burn approximately 2600 calories a day by just being alive. I a consume approximately 1700 to 2000 calories a day, giving me a 600 to 900 calories deficit a day. A 3500 calories deficit should lead to a 1 pound weight loss. So I am on track to lose about 1.2 to 1.8 pounds every week. This is slow and steady weight loss which is how I gained it in the first place. Calorie Count Plus is the website that I have been using and has been instrumental in my success.
- The Thursday Fast Day. Before you say anything…this is primarily a spiritual thing but is it does have some health benefits as well. Besides the obvious 2600 calories deficit it helps flush my system as well. It has also been a disciplining tool. I have an addiction to food and until I learn to say know to that addiction I will always battle with my weight. These fast days are like little caged sparring matches for me prove my skill in the ring.
That is all I have been doing and I wish I could give you an amazing report of massive weight loss but I can’t. Weight fluctuates by 1 to 2 lbs. on any given day and I am taking a slow disciplined approach to weight loss so I have technically lost about 6 lbs so far. I believe this next month I will really start to see a difference and not just feel it.
Now here is what I have added this week.
- The Exercise. I purposely waited a month before adding this. I didn’t want to overwhelm myself with to many changes at the same time. That’s what I usually do and then fail because of it. Instead I just focused on my eating habits. Now I am going to walk about 3 times week for about 1 to 1.5 hours and do some moderate weight training 3 times a week as well. Nothing major but keeping my muscle that I have while burning fat is important to me.
There you have it, the James Laws weight loss plan. What are some of your best practices?