In the beginning of January, I realised that I had gained a lot of weight again. I weighed 97,6 kg at 170 cm, today I’m down to 86 kg. I wanted to do something about it. I posted here about two months ago, when I had been counting calories for about 3 weeks. My first plan was to just start with a goal of logging calories (1300 per day) for six weeks. I have now managed to do it over 12 weeks. I increased the goal to 1350 after those first six weeks. I have used FitnessPal to track my calories and sHealth to track my weight and exercise. I don’t really work out, but go on long walks about 3-4 times a week.
This week, I finally reached my goal of just being overweight, instead of obese in terms of BMI. I have used sHealth since 2013, but logged more frequently from 2016 and onwards. Recently, I also found some old notes from an old gym, so I found weight data from 2011. I put everything together in a chart, and I love how seeing the stats make it so clear to me that what I am doing has been working. I cannot remember a time in my adult life where I weighed less than I do now. The chart also shows me clearly that I have been losing weight, albeit much more slowly, for the past three years. Each vertical line in the cart indicates a year. I can also see that when I didn’t log weight for a few years I gained over 10 kgs. So logging weight will continue to be important to me so that I can keep track.
My plans for the future now is to continue down to 80 kg (176 lbs) which would still be overweight. I plan to stick with 1350 calories per day for now, but will slowly increase that so that I keep this sustainable and make sure it is actually a lifestyle change and not a diet.
I also look more at the weekly average rather than specific days, and even more so as time goes on. I still like having nice meals on weekends, so if I make sure to eat more healthily during the weeks we can have something nicer (higher in calories) on the weekend. For example, we made dessert and made sure to go for an extra long walk the day after. Being able to not immediately “get punished” on the same day also helps me keep a healthy mindset about eating well. We have also, very childishly, skipped dinner on some occasions in order to have a bigger lunch or even like cheese and wine for dinner. It kept us within the calorie goal, even though the meal wasn’t very healthy. You also have to live a little 🙂
Seeing statistics really helps. I highly recommend tracking both calories and whatever kind of exercise you use. And I do truly think that even just walking helps, start with something small. You don’t have to start working out every day to loose weight.
Log your calories
Log your weight, not every day but frequently
Start small, and do things you enjoy
Don’t forget where you started. I love having statistics from 10 years ago to compare my weight to. There are a few years of data missing, but I can still see a pattern.