Well, it's officially begun as of this morning. I kicked off this mad dash towards losing 50 pounds over the next 6 months. I know it's a realistic goal and I believe I can do it if I keep my motivation and determination strong. So, I'll be throwing information up here on this blog quite often to keep the wind at my back.
A lot of this work is really based on remedial math skills. In order to lose one pound, I need to burn 3500 calories more than I consume. So, I started with calculating my basal metabolic rate (BMR) to determine how many calories per day I need to maintain my current weight. Now, depending on which calculator I use that number has been calculated anywhere between 2550 calories and 3200 calories using my height of 6'4", weight of 300 pounds, and age of 49 years old...and also indicating a sedentary lifestyle in the calculator. Most of the calculators I've found online resulted in a BMR between 2800 and 3000 calories per day, so I'm using 2800 as my baseline amount.
Without any exercise at all, I burn 19,600 calories per week based on a BMR of 2800. Therefore, I must consume no more than 10,850 calories per week to lose 2.5 pounds (19,600 - (2.5 lbs * 3500)). That equates to a 1250 caloric difference less per day that I consume versus what I burn. You get the picture, I'm sure.
So, this is the basic premise for my diet. I must document each and every food or beverage item (other than water or diet soda) that I consume on a daily basis and calculate the calories in each item. Then I have to calculate my estimated calories burned and ensure that my net caloric intake per day is at least 1250 under my estimated calories burned.
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If you watched my video blog in my previous post, then you know that yesterday I posted my weight as 298 pounds. When I weighed in this morning, it was 300 pounds even and my waist was measured at 47 inches. My fasting blood sugar this morning was 126 and blood pressure was 133/98. These are the numbers I'll be tracking as I go down this road.
My target weight loss per month is 8-10 pounds...and I assume that my blood pressure and glucose levels will fall in response to that weight loss. I have to track these measurements closely because being on medication for both type II diabetes and high blood pressure, there is a chance those levels could fall too much and my meds will have to be adjusted accordingly.
I had blood work done a couple of months ago. Those measurements were:
Fasting blood sugar - 156 (down from 213 in October of 2009)
A1C - 7.2 (down from 11.4 in October of 2009)
Cholesterol - 132 (down from 250 in October of 2009)
I'm due for more blood work this month, so I'll post those as soon as I get them back. As I said in my video, I'm going to be using hypnosis as a tool in this fight as well. I'm putting together a CD to listen to every day. I'll share that with you guys once it's complete.
Ultimately, I hope that documenting this fight thoroughly in this blog will help others who may be considering a similar effort. If you want more information on anything that I'm doing, feel free to drop me a line and I'll answer any questions you may have.
Blessings to each of you!
Ray
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