90lb in 14 weeks with pics (hopefully!)

Another attempt to post some before and after pictures after an attempt last night. As of last Saturday I have lost 90 lb in 14 weeks or just over 3 months. I had intended not to take pics until I had reached my goal weight but my wife wanted some for an article so as I now had them I thought why not.

As many people have said, weight loss is a simple process but not an easy one to follow. Here are some of things I stick to:

1. 1200 to 1450 calories per day on average. I do vary this so perhaps I eat more at weekends and less thurs and friday especially before weigh ins.
2. Weigh myself once a week on Saturday morning as Friday used to be the night I would always pig out and drink too much.
3. Exercise twice a day nearly every day, once session at least one hour and the second normally 40 mins. I burn 600 to 800 cals per day after subtraction of background calories. I rarely eat back my exercise calories.
4. Cardio cardio and more cardio! Only one gym strength session per week. I started by walking 35 mins on the treadmill at 3.3mph at a gentle 2% incline and increased speed by 0.1% per week! Speed walking is in my opinion largely overlooked in diet circles but will burn the calories if done regularly and for long enough.
5. I always try to increase intensity of exercise on a weekly basis even if it by a small quantity.
6. I only eat 3 times a day and no snacks.
7. I eat what I consider to be "super foods" .Not eating someing "because I do not like the taste" is not an option. I eat mostly oatmeal porridge, green leafy veg, wholewheat pasta, brown rice, quinoa, bulgur wheat, less than 5% fat lean minced beef, chicken breast, white fish, tuna, prawns. I also eat some fruit in limited quantities.
8. The only dairy I consume is the occasional low fat yoghurt or crème fraiche when called for in some recipes and a small amount of skimmed milk in my coffee.
9. I never use any oils, fat or butter in cooking - dry fry only.
10. I did not drink alcohol for the first 11 weeks. I currently try to limit it to Saturday night.

My whole approach is based upon not obsessing about food but seeing eating as something I control and just need to do to live rather than living my life around it and it playing a large part of enjoying life. I try to use a psychological thought process to undo long ingrained habits and thought processes surrounding eating. This builds and supports my determination to get to where I want to be and do. My goals are also very important, so much so that they far outweigh the occasional reticence when an exercise session comes around.

30 lb to go!

Before:
http://i806.photobucket.com/albums/yy341/bmrozek/th_Benn_2008_GNR.jpg

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