Fat Professor losing 25 lb in 2 months

bilal20192019

I am a professor of engineering and scientist working with the air-force. Having a (mostly) desk job since a long time, transformed me from a trim figure (170 lb) 15 years ago to a very unfit me (220 lb) over the time. Not only was I obese for many years, but some health complications had come to set in. These included very heavy breathing, snoring at night, shortness of breath, heartburn and pre-diabetes. The photo attached shows me at probably my worst form. My wife had been worried sick of my health, especially since my latest research job with the air-force was mostly among colleagues who are very fit. I did some research and installed a few apps on the phone. I used MyFitnessPal to log food intakes initially, which helped me become cautious of the food I consume. On 22 July, 2019 I ran my first half mile on a treadmill, and was out of breath in about five minutes. Not giving up, I increased my mileage every week. Basically, I went from couch to 5km in about 2 months, losing 25 lb. My BMI dropped from 33.5 to 29.7, so officially I am not obese anymore. Well, there is a lot to cover still, as I aim to shed a further 10 kg to reach a sub-25 BMI. Turning 39 this week, I am glad I took a few steps in the right direction.



I was asked for tips in private messages. So here goes:

1. Don't aim to lose more than 3 lb (1.5 kg) a week. Even if you weigh 200 kg, dont be tempted by "lose 50 lb in a month" advertisements. This means using an energy balance. Calculate how much calories you should intake and how much you should expend every day. Many online tools available. My favorite is #MyFitnessPal app.

2. Use apps on your phone or a health band (invest upwards of $50, don't fall for cheap M3 brand) to monitor your activities. My favorite is #GoogleFit , you can integrate it with other apps like #Runtastic, which is the best for running tracking.

3. Make a goal of 10-12 thousand steps a day at least. Running one km means 1200 steps roughly.

3. Start #running. There is a very good program developed for beginners by NHS doctors called #C25K (couch to 5km in two months). It will take you from 0 to 5km progrssively. Keep your social media accounts posted. It keeps you motivated and committed.

4. Log all your meals through #MyFitnessPal app. It will keep your calorie count. It us obvious that all sugars and refined foods should be off the table. Honey and fruits are fine in moderation. Drink coffees and teas without sugar. Drink water only as required by thirst.

5. Do not attempt any sports while you are still overweight (> 30 BMI). Do that once you are lighter, otherwise you will damage your joints.

6. Listen to your body. If there is pain in the knees or ankles, immediately stop running and switch to walking. It will go away and you will start stronger. However, common shin splints are teething problems and best to ignore. They can be remedied by better running shoes.

7. Run outside in the open. Treadmills are useless. There is no air resistance or irregular ground. Try also not to run on a track, you will get stuck in a rut. Go and enjoy the view, change trails.

8. Choose good running shoes, which are over-sized by at least half an inch. Your feet will swell.

9. Add a bit of strength training, but it is more useful to do freeletics, aerobics, cardio and HIIT, without weights. Many free apps for it like #Fitify family of video tutorial programs.

10. Your biggest motivation should be to be fit. It's never too late whether you weight 300kg or are 50 years old. There is always a day to start. And that is now.

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lozenger1984

Awesome stuff. Welll done. The only thing I'll politely disagree with is no sports when you're heavy. I started martial arts at a bmi of 47 and couch to 5k at not much less than that. They both made me want to get fitter and have helped me achieve it. Bmi now 26.

I think the key is start sensibly, go slow and listen to your body.

Waiting to be the right weight to go to a gym probably helped me gain more weight.

MySlimGoals

You can also do low impact sports if you are worried about joints. Last time I lost weight there was a pool nearby and I did Aquajogging with an aqua belt the pool sold for their aqua jog section. It was very popular to get in that part of the pool and jog laps around the allocated section. I also did lots of walking last time which helped. This time I am doing the walking but have no pool near where I live.

snickerscharlie

Congrats on your success so far! Well done!

Totally agree that getting more active - even slowly - right off the top is very important. Not saying to hit the gym like a maniac, but any activity, be it water jogging (which I love!) or just leisurely walking around the block and slowly increasing the distance and pace is an important step.

Also, for me, treadmills aren't 'useless.' Mine is the most valuable fitness tool I own. I live in Canada, and there's 3 months of the year where running/walking outdoors can be way too risky at times. Yes, doing it outside is usually more enjoyable, but it's better to hit the treadmill on bad weather days, than forfeit it entirely and just sit on the couch.

Sometimes you just do what you gotta do to reach and then maintain your weight management goals.

NovusDies

snickerscharlie wrote: »

Congrats on your success so far! Well done!

Totally agree that getting more active - even slowly - right off the top is very important. Not saying to hit the gym like a maniac, but any activity, be it water jogging (which I love!) or just leisurely walking around the block and slowly increasing the distance and pace is an important step.

Also, for me, treadmills aren't 'useless.' Mine is the most valuable fitness tool I own. I live in Canada, and there's 3 months of the year where running/walking outdoors can be way too risky at times. Yes, doing it outside is usually more enjoyable, but it's better to hit the treadmill on bad weather days, than forfeit it entirely and just sit on the couch.

Sometimes you just do what you gotta do to reach and then maintain your weight management goals.

This. When trying to help other people it is important to remember that the only thing anyone really knows for sure is the secret of their own weight loss success and even that may change over time. As individuals we have to find our own formula.

OP, you have done well in the last 2 months. If you are still trying to lose additional weight I hope you slow down a bit. The general safe recommendation is no more than 1 percent of your total body weight per week. That is unless you are under medical supervision.

RGv2

bilal20192019 wrote: »

7. Run outside in the open. Treadmills are useless. There is no air resistance or irregular ground. Try also not to run on a track, you will get stuck in a rut. Go and enjoy the view, change trails.

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Good on you, but I would be careful with some of your advice. For me personally it would be #7. Treadmills are FAR from useless, and TBH it's a bit offensive to say they are.

I lost over 50lbs with my sole cardio being a 4 mile run on a treadmill. The first time I stepped outside to run a 5K I ran a sub 22min. Continuing my 95% of my cardio and distance training on a treadmill I had driven my 5K time down to 20 min, 10K in about 40min, 1/2 marathon 1hr 45 to 1hr 55 and a two full marathons.

I wouldn't say that treadmills are useless, also if you're overweight....treadmills can be much easier on your joints than running outside, especially when starting out...... See rules #3, #5 and #6.

bilal20192019

Thankyou for the encouragement and advice. I will be more respectful to treadmills, LOL, especially with the weather turning very cold now. Also, think of MMA, as Iozenger suggested.

bilal20192019

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