By the end of 2005, I had peaked 120kg. It was taking it's toll, because I live in inland central Queensland, and my job involved a lot of travel. I was also stuck in a vehicle for hours at a time. Add to that a culture where socialising equates with eating large meals and drinking, and you can see where the problem lies.
One of the problems is that if you leave home early, and get home late, there is very little time for exercise or preparing food. Road Houses and other fast food outlets in rural Queensland are a disaster! All you see is wall-to-wall fat and sugar. In most places, you can't even buy some fruit.
My main incentive for losing weight was that it was having an effect on my health, and I was having trouble coping with 40 deg + days, to the extent that I found walking to be difficult. By the way, I'm 50.
I'm now 86kg, and I'm heading for 78, which equates to a body fat content of 13% in my case. Current Body Fat is about 21 percent.
I think it might be of interest to some people as to how I got to this stage, and how I lost the weight that I have.
Initially, I started with an Ultra Low Calorie program using Optifast. I stuck religiously to Optifast and water only for the first three weeks.
In the first week, I lost something like 4 kg.
I also set a target early on, and have revised that target as I progress with my weight loss. My initial target was 80kg. I did a lot of reading on dietary science (There's a lot on the internet, but some of it is very faddy). I based this on a body fat content of 15%, which is the upper limit of the normal range for my body weight and dimensions (different sources vary on that).
I find that it's important to know exactly where you're at, and exactly where you're going. When I had reached 100kg (About the obese/overweight border for my height), I found I could walk for 20 minutes per day. This, combined with a continued ULC diet helped me to lose an average of about 1.5kg per week.
From 100kg, I started to plot my weekly weight on an Excel spreadsheet, which I used to automatically calculate my BMI and body fat content, based on body measurements, and using the best calculator I could find on the web.
At 95kg, I started to add green (and other free) vegetables to my diet. As I started walking further (stepping up to 40 minutes per day, then 1 hour per day, and currently 2 hours per day at 7km/hr) I weaned myself off the ULC diet, and substituted vegetables (some potato and pumpkin as well as free). I then discovered diet yoghurt , and fell in love with it. Read the nutritional label. The one I use has about 325kj/100grams. It has diet written on it. You can use diet yoghurt for so much. V8 juice is also great stuff.
I then started to get slightly technical, and calculated out my resting metabolic rate. I came out with about 1886kCal (sorry, I prefer Calories). I designed a diet with about 1350kCal per day, and find that this lets me lose about 500g to 1kg per week.
I have upped the proteins as I get towards the end of my diet, because I'm concerned that I might get muscle atrophy as well as fat loss as the available fat declines. I use mostly low fat chicken, pork and fish as the primary source of protein.
One of my favourite energy snacks is dried apricot, soaked in boiling water with added splenda. I then drain after an hour and serve with diet yoghurt.
So next week, in terms of exercise, I'm planning to start 7km/hr walks up hills. I also do 25 sit-ups per day. I should get some weights and try to build up the biceps a bit more. I understand that higher muscle weight can also help to increase basal metabolic rate.
As winter came in, I found it became easier and easier to exercise.
I also sleep better and need less sleep, so I can get up earlier to exercise.
My social life has gone to the dogs, and I'm regarded as a slight paria, but hey - a few more weeks and I can start to wind down.
I will always continue to monitor my progress then, because now I know how to keep my weight down, and I don't want to go back where I was. I fit into a medium shirt and size 92 pants, so that's another good thing. My resting pulse rate has dropped from 90 to 55.
Somebody said the other day that they thought I was about 35. It's always good for the ego
Now I just have to convince my wife to do the same.