LESS of Me, More of Him, a Blog about Life: mini goals

Fast Results in Week One

Significant weight loss.

I started out this year at 286.1 pounds.

This morning I weighed in at 277 pounds.

That's 9.1 pounds gone in one week!

I think that's a significant amount of weight for that amount of time.

Improved blood pressure

Also, my blood pressure has dropped, on January 1st it ranged from 159/96 to 161/108. Today it is 127/95.

What I did

A summary of week one.

So what did I do in the past week?

In summary I kept my Net Calories at 1420 or lower all except for one day, and I walked a minimum of 30 minutes each day, some quite a bit more. A more detailed report follows.

Detailed Report

January 1

Calories Consumed: 1582Active Calorie Burn: 486

Net Calories: 1096Exercise: 38 minute walk.

Steps Logged all day: 7,058

January 2nd

Calories Consumed: 1460

Active Calorie Burn: 510

Net Calories: 950

Exercise: 35 minute walk

Steps logged all day: 7,050

January 3rd

Calories Consumed: 1744

Active Calorie Burn: 788

Net Calories: 956

Exercise: 60 minutes walking.

Steps logged all day: 9,826

January 4th

Calories Consumed: 1868

Active Calorie Burn: 276

Net Calories: 1592

Exercise: 30 minute indoor walking routine (basically marching in place while waving my arms about)

Steps logged all day: 8,115

January 5th

Calories Consumed: 1493

Active Calorie Burn: 980

Net Calories: 513

Exercise: walked 73 minutes.

Steps logged all day: 12,574

January 6th

Calories Consumed:1698

Active Calorie Burn: 314

Net Calories: 1,384

Exercise: Walked 84 minutes

Steps logged all day:10,318

January 7th

Calories Consumed: 1505

Active Calorie burn: 168

Net Calories: 1,337

Exercise: Walked 35 minutes

Steps logged all day: 6,641

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Today Was Step One

Every journey starts with a single step, and the journey to health is not different. Today is step one, and today went pretty well for step one. Now, if I can only take 364 more steps like that I'll hit the bulls-eye I wrote about yesterday. However, first I want to take note of where I am starting from, so that I'll be able to compare at various points in my journey, and see how far I've come.

Beginning 2018 Body Measurements

Weight 286.1

Body Fat Percentage 48.5

Body Mass Index 45

Waist: 46.25 inches

Neck circumference: 17 inches

Hips: 54.2

So that is my starting point.

Now I'll share some mini-goals to help me on my journey.

Mini goals for January 2018

1. Weigh myself at least every Monday, and record that weight publicly here. I may report my weight more often, but I'll do it at least that often. I know a lot of people don't think weighing yourself often is good, but for me it seems like when I weigh myself regularly, I stay on track better.

2. Walk or do some other form of mild cardio for 30 minutes or more every day this month.

3. Record my calories on My Fitness Pal, and share the totals for each day on here, along with how I did in general that day.

4. Do my very best to keep my NET* calories at 1420 or less each day, which is what My Fitness Pal says I need to do in order to reach my goal for the year. (Actually, according to My Fitness Pal, if I stick to that as my net calories, I should surpass my goal for 2018, because my goal is to lose 96.1 pounds this year, which breaks down to 1.85 pounds per week, that net calorie goal will supposedly result a 2 pound per week loss. However, I know that sometimes there can be miscalculations, or the occasional day where I don't stay in my range for whatever reason, so I figured that the difference might be kind of a "cushion" to help during those time.)

*Net calories are the calories consumed, minus the calories burned off through exercise. For me I am letting my vivofit tracker determine how many calories I've burned, it subtracts all active calories, not just those burned through an actual workout, so lets say my workout is a 30 minute walk, but I was also very active working that day, the vivofit figures out what I've burned beyond my resting calorie burn, and subtracts that from my total calories to arrive at my net calories.

5. Pray and read my Bible every day. Perhaps this should have been goal #1, but I'm not really listing them in order of importance.

6. Post here at least twice a week to report how I'm doing.

7. Reassess on that last Monday of this month, and adjust goals, or set new mini-goals for February.

So those are my goals for January. Now here are my stats for day one.

Day 1 Stats

Weight: 284.6

Morning Blood Pressure: 159/96

Morning Heart Rate: 72 bmp

Calories Consumed: 1582

Calories Burned through activities and exercise: 486

Net Calories: 1096
Today's exercise: 38 minute walk.
Water consumed: 64 oz

Evening Weight: 286

Evening Blood Pressure: 161/108

Evening Heart Rate: 77

Bible passages read: Genesis 1-3, Matthew 1