Fat Boy at 40 – Update 01

By admin
Fat Boy at

40 – Update 01
DATE

It’s been a little over a month since I mentioned

the Fat Boy
WORK_OF_ART

at

40
CARDINAL

thing (me wanting to lose some weight), so I thought it was hide time provided an update…

So I’ve been tracking my weight,

BMI
ORG

and blood pressure over

the last 6 weeks
DATE

. The good news is that my weight has gone down, as has my BMI and my blood pressure, but I think I could have done better.

I’ve been keeping a week-by-week log of how I’ve done, those notes are below if you’re interested in reading that, but the key take aways are that I’m making good progress with eating crap in the evening, and exercising, but I’m still struggling to get my weekends under control.

Like I said in the last post though, this is a long-term change, so as long as my weight keeps trickling down, I’m happy.

The numbers

Ok, so here’s the numbers so far:

Original Current Weight

110.9kg
QUANTITY

(

244lbs
CARDINAL

)

108.4kg
QUANTITY

(

238lbs
CARDINAL

) BMI 30.7 30 Blood Pressure

150/88
CARDINAL

125/73

That’s a total loss so far of

2.5kg
QUANTITY

(

5.5lbs
CARDINAL

). While not great, it’s still a loss and I’m headed in the right direction. What has really surprised me though, is how much my blood pressure has come down – that’s a significant drop, and I’m really happy with that particular metric.

My weight loss

weekly
DATE

log

Below are the entries of my weight loss log. They’re only a paragraph or so each, but provide more detail on how I’ve done week-by-week.


Mon 04 Sept 2023
DATE


Last week
DATE

was

my first week
DATE

doing all this. I’m keeping the changes deliberately small, so I’ve made

3
CARDINAL

small changes:

Introduced

16:8
CARDINAL

intermittent fasting, so I won’t eat after

19:00
TIME

– this means no more snacking in the evening Tried to make conscious choices with the food I eat, and drinking water when I get a hunger pang Moving more – taking the dogs for longer, harder (uphill) walks

Generally it was

a good week
DATE

. I had

1
CARDINAL

slip on

Saturday
DATE

where we were out for drinks with friends., I decided to snack when I get home, as I was a little drunk. But that’s fine – I need to be able to have fun too!

Weight loss wasn’t as good as I’d hoped for

this week
DATE

,

0.4KG
CARDINAL

, but it’s still a loss and I’m trying to focus on that. Need to try and not be deflated by this – it’s a loss, that’s a good thing.

Current weight is

110.5KG
CARDINAL

and

BMI
ORG

is

30.6
CARDINAL

.


Mon 11 Sept 2023
DATE

I don’t think I had

a great week this week
DATE

. It’s been REALLY hot, so I haven’t had the opportunity to get out for long walks with the dogs. I have still been managing to get out during my lunch break in work, but it’s very flat at the office, so my heart rate doesn’t really get going.

Food wise, things are going ok I suppose. I’m managing to stave off the hunger pangs in the evening, and it’s starting to get a lot easier. I rarely notice them now, so that’s good. Generally my eating has been ok

this week
DATE

…for the most part. We did get take out on

Friday
DATE

as a treat, and we had pizza for dinner on

Saturday
DATE

because my wife and I were so busy, we ran out of time to cook something decent. So we just had to threw some pizza in the oven. I’ve also reduced the amount of sugar I have in my coffee from

1 teaspoon
QUANTITY

, to

half
CARDINAL

a teaspoon. My goal is to cut this out completely – I used to have

2
CARDINAL

sugars, so I’m sure I’ll be able to do this. I also think there’s too much salt in my diet – I tend to put some salt on pretty much every evening meal, so I’m trying to cut that down too.

With the take out, pizza and reduction in activity thanks to the heat, I was expecting to be flat at best

this week
DATE

, but I was really surprised

this morning
TIME

when the scales read a weight of

108.8kg
QUANTITY

– that’s a total loss of

2.1kg
QUANTITY

(

4.6lbs
CARDINAL

) so far. My BMI has also reduced a little bit too, it’s now down to

30.1
CARDINAL

.

Really happy with those results and it’s spurred me on to keep going.


Mon 18 Sept 2023
DATE

Not a great week this week. Had some very healthy and gorgeous meals during

the week
DATE

, but it all went to shit at

the weekend
DATE

. We had take out on

Friday
DATE

, then just ate crap all weekend as and when we could, because we were so busy (as always). I really need to be cognisant of that during the

weekend
DATE

– I’m ok during

the week
DATE

, but for

the last 2 weekends
DATE

, I’ve let go a little. I’m using the excuse that we’re too busy to cook proper meals, but it’s no excuse really. We just need to be better at planning our time at

the weekend
DATE

. Or if my wife says she’s gonna cook pizza for the kids, I won’t partake. Instead opting for something more healthy.

I’ve put a little bit of weight on

this week
DATE

, but honestly, I was expecting it to be worse; +200g, making my current weight

109.1kg
QUANTITY

– that’s a total weight loss of

1.8kg
QUANTITY

(4lbs) and a BMI of

30.2
CARDINAL

.

We go again

this week
DATE


Mon 25 Sept 2023
DATE

I’ve been better this week – I feel like my eating has improved from

last week
DATE

. I’ve had no instances of snacking, and I’ve been busy at home too, so burning extra calories.

Today
DATE

’s weigh in was much more positive than

last week
DATE

– I’m down

a full kilogram
QUANTITY

, to

108.1kg
QUANTITY

, resulting in a total loss of

2.8kg
QUANTITY

(6.2lbs) so far. Also, this has now brought my BMI down to

29.9
CARDINAL

, so I’m no longer obese, I’m just overweight haha.

I think I’ve turned a corner

this week
DATE

. The hunger pangs are all but gone in the evening and I think I’m making better decision with my food. Not only that, but I feel more energetic and I’m sleeping better too.

Let’s hope it continues

this week
DATE

.


Monday 02 October 2023
DATE

I’ve fallen off the wagon again

this week
DATE

. Nothing drastic, but enough to make me put on a little bit of weight. Basically, my wife went away with our next door neighbour and a couple of other friends, so I had beers with the other

half
CARDINAL

of our next door neighbour’s marriage, then preceded to eat take out and crap

all weekend
DATE

.

This has resulted in a gain of

0.3kg
QUANTITY

, making my total weight

108.4kg
QUANTITY

, resulting in a total loss so far of

2.5kg
QUANTITY

(

5.5lbs
CARDINAL

). I’m not snacking or anything like that still, so it’s all good – I just need to get these weekends under control. It seems that if I fall off the wagon at any point during

the weekend
DATE

, I just think “fuck it” then go crazy for

the entire weekend
DATE

. I need to stop doing that…

Final thoughts

So far, so good, I think. I’ve lost a bit of weight, and my bloody pressure has really dropped. I’m also more active, and generally feeling more healthy. All positive.

The changes I’ve made so far are pretty much habitual at this point, so I think I’ll start looking for the next change to make soon – maybe some short jogging, but I’ll have to see how my knees hold up to that…