One Year Later - Down 157 Lbs

Thanks everyone for your comments. I recently added a journal entry with my top 10 weight loss tips.

Top 10 Weight Loss Tips from Brian:

1. Drink lots of water.
I try to drink at least 64 ounces of water daily. I cut out diet soda entirely. I think I have had soda 2-3 times in the last year. Water flushes out your system. Drinking water can also help with food cravings.

2. Keep a food and exercise journal.
Write down everything you eat – everything. For me, since I am on my computer a lot for my job, I write it down in an Excel file where I estimate the calories consumed. I just plug in the numbers. I also log my exercise with a description, time spent, and estimated calories burned. In addition, I keep a narrative journal where I have at least one post each week for self-reflection.

3. Exercise six days a week.
Exercising is important to any weight loss program and maintaining a healthy weight. Go easy at first and then gradually push yourself harder but not too hard. I take off Sundays for a day of rest. It worked for God with the creation so why not me? Find an aerobic exercise that you like and stick with it. For me, I started with walking and then added lap swim. I then added weight training. Find what you like and keep it up. Try to work up to six days a week. Then try to fit in your schedule exercise daily. If possible, try to exercise twice a day. Walking is a great exercise even if you are very obese. Walk about those extra pounds. Swimming is also great because it is low impact.

4. Treat yourself while using portion control.
Let’s face it – you can’t eat carrots and bananas all of the time. I tried to go cold turkey on sweets and eating out at restaurants for a month but I found that I couldn’t sustain it. I didn’t want to crash and burn so to speak. I am trying to live a healthy lifestyle that I can sustain for the rest of my life and not just a temporary crash diet. Now, I have a 110 calorie chocolate pudding most nights for dessert or something else sweet but in a very small portion. I go out for ice cream with my family maybe once a week and order a small or kid size (2-4 ounces). Before, I would eat a huge serving of ice cream and cookies each night. I also go out for the occasional pizza, Italian, Chinese, or Mexican food. I go eat to eat at a restaurant maybe once a week for dinner. I usually have a small gain that day but it gives me something to look forward to during the week. I still try to use portion control. I also try to eat like 5-6 times a day but with smaller portions like a banana for a snack. For dinner, I eat fresh vegetables first and drink water before I eat.

5. Mix in some weight training.
I started lifting weights after about 7 months of my weight loss. I read some articles that recommended weight loss should include some weight training. At first I was a little skeptical but I did it anyway. I am now a firm believer in weight training. You can lose lots of weight but still not look or feel good. I am starting to see some muscle definition in my arms, chest, and legs. Building muscle also helps burn calories faster and with loose skin.

6. Take a photo of yourself monthly.
I took a self photo on my first day. I hated how I looked. I was over 400 pounds. No matter how you hate it at first, take a monthly photo in the same spot with the same camera wearing the same or similar clothes. Over time, you will see a change. Look at the starting photo and tell yourself that you never want to be that person again. Create a comparison side-by-side photo after six months and then update a comparison side-by-side photo to see your progress.

7. Chart your weight loss.
I am a big numbers guy. I record my weight each week and then log my progress using Excel. I have columns for my weight, weekly change, total lost, weekly percentage change, total percentage change, and BMI. I also take my waist and hip measurements every other week. I have a graph that has a visual of my weight loss. For me, keeping a chart has helped track my progress and keep me accountable. We are agents unto ourselves.

8. Read inspiring stories of people who have lost weight and kept it off.
I have read lots of articles, blogs, and online discussion groups and watched videos where people have lost weight to inspire me. One of my favorites is the Joy Fit Club of normal people who have lost over 100 pounds. I also like People magazine’s half their size issue. Recently, I started reading the daily inspirational message from RIchard Simmons (it's free) on his website.

9. Watch some videos of people who are super-obese.
I call this the “scared straight” tip and this may not be for everyone. I watched some videos of people who are 600-900 pounds on YouTube and I know that I didn’t want to get like that. Caution: some of these videos are very disturbing.

10. Get on your knees and ask God for help.
I confess, I have cried many times in fervent prayer on my knees asking for God’s help in the last year. I know that I can’t do it alone. I need His help. In the past year, I have tried to have a constant prayer in my heart asking for His help. There is a song with the line “My body is the temple that my Father gave to me.” I want to treat my body like a temple. I continually ask for God's help.