Find Out What Took Me Just 14 Months to Lose 150 Pounds!
The real narrative of how I dropped 150 pounds in approximately 14 months (and kept the pounds off) sets this book apart from the many others that clutter libraries, bookshops, and the internet with fad diet plans. I think this is a narrative that everybody who can walk will find useful.
Let me set the stage by explaining how a 6'0" middle-aged man with a medium to large build gained 335 pounds. It certainly wasn't laborious, and neither was it very time-consuming. It was a couple years of consuming an unhealthy amount of fast food and burgers with almost little physical activity. Does that ring a bell? During my thirties and forties, I was quite busy, both at work and while scuba diving. Then, out of nowhere, I went from being a busy technician making and testing things to sitting at a computer all day (and still do).
I have a sluggish metabolism due to a combination of factors, including being 54 years old, working a desk job, and consuming a lot of greasy burgers and other high-calorie foods. Eating large meals right before bed was particularly terrible. I was 335 pounds in no time at all. I ballooned up like a whale, and my enormous tummy protruded well beyond my waistline. My bulk necessitated the purchase of three extra-large shirts and fifty-inch waist pants. I felt terrible about how I looked.
When it came time, I finally snapped. I was in terrible shape; I had trouble breathing and had a hard time even climbing the stairs to my bedroom. I went out and purchased a high-quality digital bathroom scale. The following morning, while undressed and having used the restroom, I weighed myself. The 330-pound limit was the upper bound of the scale. I got a huge large E for an error message from the scale. Which means my weight was more than 330 pounds! Wow, that's what I thought! This is unbearable! I used the shipping scales at work that morning to check my weight. Both while dressed and after breakfast, I weighed around 340 pounds. My actual weight in the morning was probably closer to 335.
What I did to shed those extra pounds...
Investing in pricey gym gear was never in my budget, and I knew it. I also had no interest in shelling out a ton of cash to become a member of a gym. An improved method must have existed. My weight problem may be solved by increasing my metabolism through aerobic exercise and dietary changes, according to my internet research on aerobics and metabolism (the rate at which the body burns fuel). Aerobic means "with oxygen" according to the precise meaning. Fuel is burned by the body using oxygen. When you workout aerobically, your body uses oxygen more efficiently and burns fuel more quickly. From what I've gathered, aerobic activity, such as walking rapidly for twenty minutes or more without stopping, can raise the metabolic rate for a long time after you stop moving. One of the many benefits of aerobics is this.
Anyone interested should look up "metabolism" and "aerobics" online. More details are available there than I have space for or am obligated to provide here. There is no need for me to reinvent the wheel because the information is readily available.
This is what I did after my new digital bathroom scale went "Tilt" and I scared out...
To keep track of my weight, I made a spreadsheet on my home computer. You can choose any day that works for you, but make sure you weigh yourself consistently every week. Recommended frequency: once weekly.
2. In my quest to shed those extra pounds, I hit the web and discovered all sorts of new information, like the relationship between calories and the body's metabolism, aerobics, and exercise. Based on my height and build, I estimated that I should weigh around 180–185 pounds, therefore I modified my calorie consumption accordingly. I make an effort to eat healthily most of the time, but there are no particular diets that I follow; rather, I simply alter my calorie intake.
3. A quality pair of walking shoes was an investment. Keep this in mind!
4. I tracked one mile using my car's odometer and recorded the time it took me to walk that distance quickly, which is defined as walking quickly enough to raise my heart rate and breathing rate. I walked one mile in twenty minutes. For an individual weighing 335 pounds, a 20-minute mile pace is sufficient, though not particularly quick. Aerobic exercise is good for the heart, but only if done for at least 20 minutes. The streets of my area served as my sole terrain. Some commercial space, some residential, and a mix of the two.
5. For approximately the first month, I walked a mile every day, after dinner. I started to feel better and my energy level started to rise. My digital bathroom scale stopped giving me the huge large E error notice after approximately 10 days and started giving me a number instead. Yes, definitely!
6. By the end of the second month, I was walking 1.5 miles daily, which is equivalent to a 30-minute stroll after supper. Over time, the aches and pains in my legs subsided.
7. I maintained this routine, gradually increasing the distance by half a mile, until I was walking six miles daily, split evenly between my work and lunch breaks. You might want to modify your walks a little bit if you're planning on walking six miles every day. My experience was different, though; I was able to walk three kilometers without getting hot. The extra weight vanished!
8. After shedding nearly a hundred pounds, I gradually reduced my daily mileage to four—two in the morning and two in the afternoon. A 17-minute mile is my personal best when walking the distances.
9. My body seems to prefer that I stay at 185 pounds, which I achieved after 14 months. My weight has stabilised at 185 pounds, and I am still walking four miles every day while watching my caloric intake.
Can I still treat myself to an occasional juicy burger and ice cream? OMG! Absolutely! Those things are very cool! On the other hand, I make it a point to check my weight every Saturday morning, and it appears to be a pleasant and consistent 185. While I still enjoy eating what makes me happy, I've figured out when, what, and how much of it I can eat without feeling guilty. One must try different things and make adjustments as needed.
Every day, I eagerly anticipate going for a walk. Actually, I feel accomplished after every walk. An ancillary perk, I suppose. Walking also has the added bonus of reducing stress, which is particularly helpful after a long day at the workplace. Overall, my health has significantly improved. Gone is the 150-pound barbell that I lugged about all day. Because I walk so much, my cardiovascular system and heart are considerably healthier.
Outside of the apparent health benefits, one of the biggest advantages is that the locals and shopkeepers always compliment my appearance. Every day, these are the folks whose houses and businesses I would pass. A individual who had been very obese before began to shrink before their eyes.
As a conclusion...
I needed to do something, and I needed to do it fast, because being overweight was killing me. I was sick of it. I was on the verge of suffering a heart attack or stroke. Aerobic walking in conjunction with dietary changes proved to be the most effective strategy for me after conducting some study. I think walking is the best workout for the human body, but there are other forms of exercise that will also function. The benefits outweigh the cost, which is, well, the cost of comfortable clothing and nice walking shoes. Plus, it's fun! Put away that dull, pricey treadmill you have been using indoors! Embark on a stroll across nature!
You should absolutely do it if you are able to walk and have a safe location to walk. Your energy levels will skyrocket if you're anything like me. If you are extremely unfit, it is recommended to begin with little, daily sessions. Quickly move your body and flail your arms. Keep going until you achieve your target weight; start with half a mile, then a full mile, and so on. No matter how much weight you lose, this is a journey that will never end.
I am only half the man I was, according to my loved ones and coworkers. Those two are close by! My wardrobe changed from 3X shirts and pants with a 50" waist to big shirts and pants with a 34" waist. I had to shop for new clothing, but I wasn't sad about it.
Be careful and have fun walking.
