After January’s moan-fest-slash-admission-of-fatness post, I thought it was time for an update.
This month, after not a lot of progress, I’ve made a few changes to my routine and I’m happy to say they’re paying off for me.
On the diet front, the biggest change I’ve made is logging all my food and drink in MyFitnessPal. This can seem like a chore (and at times, it is), but the benefits outweigh the effort.
For a start, logging my food makes me a lot more aware of what I’m eating and what nutritional value it has. I can see how many calories there are in a meal and, when given the choice, I’m making better food choices. All because I want to come in under my calorie goal each day. It’s really quite a strong motivator.
Plus, I know what if I want to eat more, I simply need to move more. As MyFitnessPal is linked to my Apple Fitness data, it logs my exercise and adds to my calorie ‘budget’. And if I don’t eat anything else (or anything particularly calorific), I can see how this contributes to weight loss.
Another change is bringing my lunch in with to my office most days. It’s not always possible, but when it is, I’m eating better and I’m eating less. As in, fewer calories. @TheFrankFlyer regularly brings in his own lunch, prepared the evening before. So he’s been superb and made mine too.
On the exercise front, the biggest change I’ve made is walking to and from the office each day. This works out at 6km each way, which I complete in about an hour. It’s really enjoyable – I get to walk past some beautiful London landmarks, I get valuable thinking time, and I avoid the stink and heat on the DLR.
The photo at the top of this post is just one of the many I’ve snapped on my way into the office each morning!
I honestly think this additional exercise each day – a 12km walk – has contributed to my wellbeing more than anything else. It definitely helps me sleep better at night and means I have a better morning routine.
I try to get in two long runs a week – between 8km and 14km – but recent workload and travel has made this tough. The walks to and from the office have helped offset this.
All this has combined to help me move from a all time high of 69kg at the start of April, to a pleasantly lower weight of 65.6kg at the end of the month. If I continue like this, I could easily make my target weight of 60kg by the end of the month.
But I’ll be honest and realistic about possible complicating factors.
I have an upcoming trip to Mallorca to visit the in laws. That spells lots of food and drink and lying around int he sunshine. So I’m going to ensure I get in a daily run and some evening walks, either side of time on the beach or by the pool.
I’ve also got three days in Barcelona later this month. While it’s a business trip, I’m also treating myself to staying the Friday night and Saturday. So I made sure I have a hotel with a gym (as well as rooftop pool and sundeck) and will be getting in plenty of walking – I chose a hotel 30mins walk from my client’s offices.
Let’s be honest: there will be partying in Mallorca and Barcelona. But that’s fine, as long as I keep up the exercise.
If I can keep up the daily walks and logging my food – with as many realistic healthy choices per week as possible – I think I can continue to make positive progress here. I want to build in more gym time, as resistance training is great to shredding the fat.
This just takes a combination of better planning and some willpower. Which shouldn’t be beyond me!
So when I eventually hit the beach in Sitges in June, I’ll weigh a lot less and feel a lot better about my body. Especially as the beach is clothing optional – there’ll be nowhere to hide!
Quite the motivator, I’m sure you’ll agree.
But more than working towards an arbitrary date in time, I want to make sure these changes are actually sustainable. So I’m not signing up to a crazy diet – I’m still enjoying beers and the occasional pizza – and I’m not turning into a boring gym bunny. I want to reach this goal and then stay there. That means lots of small, sensible changes, rather than major, life-changing ones.
And I’m sharing it all here, to help keep me accountable to the faceless internet people who visit here occasionally.
As ever…onwards and upwards!