Now we are getting somewhere.
A little over two months ago I was at 210 pounds and close to 27 body mass index and about 25% bodyfat.
In the span of approximately 10 weeks I am down seventeen pounds, approximately 1.7 pounds per week which is a very acceptable rate of weight loss.
Even better, my BMI or body mass index is now 25.0 which is considered “normal” and not overweight.
The lessons learned in no particular order are the following:
1. Do your best to get to sleep at an early hour or a time that you can get at least eight hours of sleep. I have battled with insomnia for many years and there is no better elixir than sleeping an amount that can truly refresh your body. The benefits of sleep are so great for fat loss, muscle repair and a positive mindset that I am itching to do a post on the benefits of sleep ASAP!
2. Eat Real Food as much as possible. Real food is easy to identify, these are foods that exist in nature without extreme processing. There are some supplements which are obviously processed that might be beneficial, but no supplement is going to undo the damage of consistent bombardment of your body with highly processed junk food. Vegetables should be your number one target to include in your diet. Find a bunch of vegetables that you enjoy and have them as often as possible, could be eggplant, spinach, broccoli, whatever floats your boat. Have fruit or nuts for snack. Avoid white bread like the plague and if you do have any starchy carb like brown rice, oatmeal or whole wheat bread, please limit the quantity.
3. Drink water and stay hydrated as often as possible. There is a reason that most health professionals recommend eight glasses of water a day, even a gallon of water a day is not too much. The rule of thumb is to drink enough good water until your urine is clear, as opposed to that yellowish tinge.
4. Start to gradually build muscle – choose some strength building exercise and stick with it. For me, pushups is my goto favorite exercise as it is a full body exercise and can be done anywhere there is a floor. Start with one and gradually add till you can do 100 straight. Nope, I cannot do 100 straight yet but I can now do 40 straight and two years ago I could not do one, make progress, not perfection.
5. Walk, treadmill, swim, row or elliptical for at least two miles a day.
That’s it, a fairly straight forward wellness program.
Any questions or comments?
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