Goal!!!

stephenrhinton

GOAL!!!!!
Today I hit my goal weight!!!!
I have been logging and losing for 337 days
so almost exactly 11 months
I haven't missed a single day of tracking in that time

I have become largely inactive in this group over the last couple of month's because I have mostly stopped swimming. Over the last 2 months I have been working on 'transition' from actively losing to creating longer-term sustainable lifetime habits. Part of that for me is replacing 'exercise' with 'activity' so I have been exploring less-intense habits that I am more likely to continue for the rest of my life. BUT the discipline of daily swimming for most of this year was a HUGE part of my journey. I wanted to be sure to post here today.

I have lost 168lbs
Which is 47% of my bodyweight.
I started at 357lbs
I weighed in today at 189.4lbs
I now live within OneDerland and am no longer considered medically obese.
My BMI was 51.2
My BMI is 27.2

I started this journey because of a diagnosis of diabetes.
My blood glucose level at diagnosis was 355 fasting
(70-100 is considered normal/healthy)
My A1C was 11
(4-5.4 is considered normal/healthy)
My Fasting blood glucose reading this week was 89
My A1C at last doctor's appointment was 4.8
I have been off my Metformin medication for diabetes for 5 months

girlwithcurls2

You. Are. Incredible. Stephen, that is an outstanding accomplishment! Wow!! You have worked so hard for each and every pound gone. And your dedication to getting that weight off and getting to the pool has always been admirable. What a sensible idea to really wrap your brain around what it will mean to be active for the rest of your life. You seem to hold the keys to success. So much to be proud of!!

Congratulations!

stephenrhinton

Figured I better add an adendum about my actual swimming journey for those who weren't so much active when I was posting daily.

I started swimming around Feb 1, 2015. I've been able to swim since I was a youngster, but I have never been a competitive swimmer, lifeguard, or swum laps as exercise up to that point in my life. I'd been a couch potato for 20 years, doing no regular exercise at all since college.

My doctor's advice was to do 'something, anything' for 30 minutes/day. Then to increase by 5 minutes every two weeks. After trying walking a couple of the coldest day of the year here I decided to try swimming and it was soooo much better. I got a fairly good 'burn rate' for my time invested, it required little initial equipment, or training. I found a gym with a 24/7 open lap pool that was not crowded. Starting as large as I was I my weight helped me float, instead of stressing my joints as it did with most exercise. Probably biggest of all, I didn't feel sweaty and nasty when I finished. I could stay cool and feel clean.

So that is what i did. I just started doing 30 minutes/day every day. I was probably swimming 500m or less when I started out. I could barely do one 25m length of front crawl before being out of breath. So I'd crawl one direction, then roll over on my back to catch my breath while I went the other direction. Initially I don't even know what you would have called my stroke while I was on my back. A doube-side stroke with flutter kick?? I was big enough I floated effortlessly, so I just kinda waved my arms at my side until I got to the other end and had enough breath to go again.

Every two weeks I added 5 minutes. My back-swim eventually became a real back stroke as I got more comfortable in the water. But I was still doing 25 forward, 25 back to regain breath.

I first posted in this forum when I was swimming 50 minutes/day and completed my first mile swim. I was 2 months in at that point, 8 weeks.

Soon after that I added a breast stroke to my rotation. But I was still doing backstroke for 50% of my time, which helped me keep my breath.

I had made a deal with myself to not push myself for any 'performance' goals until after I was swimming 60 minutes/day. So I would count sometimes, and knew I was getting faster, but wasn't really pushing myself to hit any particular speed. It was all about 'putting the time in' and 'making a new habit'.

3 months in I hit the 60/minute mark. So it was time to start making some performance goals. For the first 3 months I didn't really allow myself any deviations. No rest days, or alternative exercise. I tend to be an all or nothing personality and I wanted to firmly establish a habit. I think I missed 4 days in the first 3 months just because I flat could not get away to the pool.
But at this point I started allowing myself the occasional day to rest or to try a drylander workout of some sort.

First up, I knew that I was using that back-stroke length to catch my breath alot. So to improve my aerobic fitness I started upping the percentage of the time I was doing front crawl. I switched to front, back, front, breast rotation on my lengths. Then every week or so I upped the percentage 2 lengths front, back, 2 front, breast ...then 3 lengths front, 4, 8, 16 ...until I finally was able to swim the entire hour using front stroke. It wasn't as much fun, and I was panting hard at the turns and after the workout. But I proved I could do it.

Once I hit that milestone I started incorporating drills, kickboard, pullbuoy, closed fist, etc.

Did those for about 6 weeks, then I started incorporating sprint lengths into my routine. Trying to add a few more lengths at best possible speed each week.

I never did get very fast. Towards the end I was swimming about 2250m in 60 minutes, with about 24 lengths being 'sprint' (about 600m).

All in all I swam for about 9-10 months, 6 or more days/week. About then is when i was getting close to my weight goal, had come off my diabetes meds (major goal), and was getting a little burned out. So I started looking for 'transitions' away from daily disciplined exercise to more casual and sustainable activity.

NoelFigart1

Congratulations. I bet you feel great.

mpeters1965

FAN-FREAKING-TASTIC! Way to go, Stephen!! 168 lbs lost!! I don't think I can use excessive exclamations points in this post! (OK, I'll stop now)

We've missed your comments here the last month or so here but I know you were getting close to goal and looking around for other things to do. I started on this forum just about the same time you did and have enjoyed reading your analyses and about your progress. You're a smart guy and methodical and, damn!

I hope you go back to swimming sometime though, even just a time or two a week. Mixing things up is good but I don't know that I could ever give it up completely.

Melissa

juliet3455

Congratulations and Great Stuff @stephenrhinton . I hope you find your transition sport/activity. I admit freely that I have not been doing as much Swimming as Running ( Profile Picture from my last race ) is starting to take on a larger part of my activities. Something about exploring new trails through the trees, along rivers, over hills and mountains to see what is on the other side that has become my new addiction. I still try to get 2 -3 days a week in the pool ( lessons in January with Tri-Athlon Club ) . Like swimming you have your good days and bad.

aliciamariaq

Congratulations on an outstanding achievement!! I have been following your progress on this group and have nothing but admiration and respect for your dedication and focus! I wish you continuing success as you transition to maintenance. I do hope you carry on swimming though because it is a great "activity" and also that way we can continue to read your posts!

Bruceapple

Congratulations. Go Stephen

60sPanda

Congratulations Stephen - that is a fantastic achievement.

gentlygently

Good to hear from you again Stephen - hope you are enjoying your new activities... And well done on a momentous year for you..... X

mmnv79

Well done! All the hard work, eating healthy + exercising, paid off I'm sure you won't put weight back on because you not only have learnt to eat right but you have created an exercise habit. You are an inspiration to me.

fishgutzy

That is totally awesome.
Swimming really is one of the best full body workouts. No impact. And sweat is continually rinsed off

nuffer

An amazing feat, Stephen. Job very well done. It's indeed inspiring to many to see you overcome those obstacles to truly turn your life around. Thank you for sharing.

AquaticQuests

Congratulations Stephens!
Hope you continue with some swimming though
I hit goal 2 years back, but have continued swimming which has greatly helped me to stay within a few kilos of my goal, despite having relaxed my calorie regime abit.
Must be great to be off the diabetes meds and feeling so light on your feet

Robertus

Really wonderful, Stephen. I too have been away for a while to avoid swimming injury, but I do remember how disciplined and honest you have been about your health struggles and you have been a truly inspiring example for everyone here. Great job, guy!