ONE YEAR OF MFP

While it has been one year of MFP, part of the story actually begins in 2003. As a member of the Royal Canadian Air Force, physical examinations are conducted every five years. After reaching 40 years old, the frequency of the exams drops to every two years. It was in 2003 that I had my first Over 40 Medical and the doc was not happy – weight was too high, cholesterol level was too high, blood pressure was too high and blood sugar was, you guessed it, too high. The warranty had expired and everything went to Hell. I was referred to a specialist (cardiologist) who prescribed Lipitor for the high cholesterol and recommended weight loss and increased physical activity for the blood pressure and blood sugar.

My new assignment, in 2003, was with the RCAF’s jet demonstration team – 431 (AD) Sqn, better known as The Snowbirds. One of the aspects of the job was getting your photo taken for publication on the website and in the brochures. So here is my official photo for 2003 at about 198 lbs:



As blood sugar was a primary concern I did some research and came up with a plan based on the Glycemic Index. Out went the “White Death” foods – sugar, salt, white bread, white potatoes, white rice, etc and in came an increase in complex carbs – whole wheat, whole grain. I planned on exercising daily as our Base gym is well equipped with treadmills, ellipticals, stationary cycles, weights, etc. At 198 lbs, I didn’t really have a goal in mind; I just knew I needed to lose weight.

In 2005, I was selected for the Show Team and required an official weigh in. Our parachutes came in two models, depending if you were over/under 170 lbs and the ejection seat had a weight limitation of 209 lbs. My weight came in at 175 lbs and I was happy to be only 10 lbs overweight:



At the end of my Show Team tour, fall 2006, I had managed to shed a few more pounds and required refitting to the less than 170 lb parachute. Here’s a picture of me at our year-end dinner at around 167 lbs:



I was happy with the weight loss and was even confident that I could keep it off because (I thought) I knew what to do if the pounds started adding on again. The weight slowly came back over the next few years, however, despite my beast efforts:

2007


2008


Promoted in 2009, I was assigned to the Flight Safety section of 15 Wing and said goodbye to the Snowbirds, and to annual photographs. For the next two years I worked at a very sedentary desk job and lived a very sedentary home life, although I still did 30 mins of PT every work day. The weight continued to creep up.

I was continuing to see the cardiologist every year and he would tsk-tsk at my incremental weight gain. I would tell him that I’m working on it. I did it before and I can do it again. In Feb 2012, I think he finally lost patience and said we have to do something about it NOW. The numbers were all up again, especially the weight which was now at 205 lbs (93 kg) and my waist circumference measured 107 cm. I had no idea what I was going to do.

Here’s a photo from Christmas 2011:




My wife had returned from her massage therapist who suggested a website – myfitnesspal.com. I gave it a look and decided why not give it a try. I registered and completed the goals as a male, 5’8” (172cm) and 205lbs (93 kg) looking to lose a pound a week with a goal of 165 lbs (75 kg). It’s not that I didn’t think MFP would work, I just would have been happy to be near my upper weight limit (according to Health Canada).

Well it seemed simple enough. I proceeded to log EVERYTHING, exercised daily, ate back my exercise calories (if I was hungry, if not, I didn’t) and the weight started to come off. We rescued a shelter dog in May and started adding dog walks into the daily routine. The weight came off steady and the only bump in the road was in Aug 2012 when I was the victim of a hit and run while out walking my dog. I actually gained a pound that week but I’m pretty sure it was water weight, judging by the amount of swelling.

Here’s the progress chart for the past year:



I hit my 75 Kg goal early and thought I can get to whatever I want. Checking with Health Canada, their charts showed a weight range between 121 – 165 lbs (55-75 kg) as desirable. I thought 145 lbs (65.8 kg) would put me right in the centre.

I reached that goal on day 243 and switched to maintenance. There were fluctuations but I made it thought Thanksgiving, no problem. I even managed to lose a kg preparing for Christmas and an upcoming trip to Walt Disney World.

Here’s a photo taken at WDW, Dec 2012:



I gained a few lbs at WDW but quickly shed those and seemed to settled down now at 65 kg. According to my weigh scale, BF is at 17.5% but I have no illusions as to its accuracy. Measurements are: waist-80 cm hips-90 cm, chest-100 cm.


And now for what you don’t see. Here’s a chart showing my blood chemistry numbers for 2011-13:



I was taking Lipitor for the entire period. I have an upcoming appointment with the cardiologist and I’m hoping he'll agree with my decision to stop taking the Lipitor and see where the numbers go.

I know we’re all individuals but, throughout it all, I can honestly say it was not that hard. I had no preconceived notions so I read the MFP directions and followed them, it was that simple and it worked. At first I was content to fly solo but, later on, pick up some friends to share the experience with. One of the most enjoyable aspects of my time with the Snowbirds was travelling all across Canada and the United States and meeting the people and I found the same diversity and friendship here. I look forward to another 365 days with you all. Cheers.