(Update October 2022) Weight Loss Journey Complete. Maintenance Phase Begins
Before
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Before
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After
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After
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I have surpassed my ultimate weight loss target. It took me a little less than 7 months to lose 107 pounds. I started this journey mid-March 2022 and ended it early October 2022. My original goal was to get to 179 pounds from 270 pounds by December 2022 and then to 165 pounds in January or February 2023. I reached my goal far faster than I anticipated mostly because of perfect consistency and a very low calorie diet. My two previous weight loss journeys took approximately 1 year so that is what I had expected this time.
This is an update to the article my weight loss journey initiated with Semaglutide (Ozempic, Wegovy). Please read that article to get more detailed information on what I did during the beginning of my journey. In short, I used the Semaglutide (Ozempic, Wegovy) injection for the first 7 weeks and then was off the injection for the remaining 5 months of my weight loss journey. I averaged 15 lbs/month of weight loss over the entire 7 months. I lost 55 lbs in the first 3 months and the remaining 52 lbs in the following 4 months. The average weight loss over the first 3 months was 18 lbs/month and 12 lbs/month over the remaining months. I suffered no after effects from stopping the injection. I continued to eat 900-1100 calories/day after stopping the injection. I NEVER cheated and I mean never. My exercise regimen at the end of the weight loss journey consisted of 3-4 walks/week lasting 1/2-1 hours each, two 2-hour tennis sessions per week, two 1-hour vigorous bike rides/week, two-three 20-minute low-impact cardio workouts/week, one 30-minute jog every 1-2 weeks, and one set of sprints every 2 weeks. I supplemented with an electrolyte powder, magnesium glycinate, and a small amount of salt. I drank a lot of water and no sodas. I continued to eat a fair amount of protein, some fruit, and some vegetables. The protein I ate consisted mostly of hamburger, turkey, and chicken. I ate occasional eggs and fish. I ate a small amount of cheese 2-3 times/week. I ate no nuts. Vegetables consisted of greens/salads/carrots. Fruits consisted of apples, berries, and occasional bananas. I would eat an occasional wrap using a tortilla. I didn't eat out at all although my wife would bring home an occasional meal from chick-fil-A or Indian food. I ate lunch and dinner and no breakfast.
I did experience some consequences related to rapid weight loss. This included hair loss, sleeplessness, dizziness, agitation, occasional fatigue, and constipation. I experienced numerous benefits that far exceeded the issues. I am able to do far more work and spend a lot of time outdoors. My mood and confidence is greatly improved. My joint pain is far less. I have far more energy and have been able to spend a lot more time with my kids. I am reading and writing more. I could go on and on. I shrank from a 44-inch waist to a 32-inch waist. I started at 270 lbs and finished at 163 lbs. My BMI changed from 38.7 to 23.4. Once again, the secret to this result has been extreme dietary consistency despite continual difficulty and temptation. Exercise has helped. I employ numerous other strategies that are detailed in my weight loss guide which helped me through tough moments. Subscribe if you are interested.
The next phase in my journey is the weight maintenance phase. As of October 2022, my plan is to eat double the calories, which is approximately 2000 calories and continue exercising as I have been doing. I will then continue tracking weekly weights to see where my weight goes for here. I will try to keep my weight between 155-170 lbs. I will increase the calories initially by eating breakfast and increasing the size of lunch. I will still endeavor to keep dinner to about 500 calories. I am going to eat essentially the same foods and continue to limit eating out. I will increase or decrease calories by 500 depending on trends in weight. Please stay tuned for weekly weights and future updates.
Maintenance Phase (Started October 8th, 2022)
Week 1 (starting weight): 163 lbs
Week 2: 162.6
Week 3: 162.0
Week 4: 164.6
Week 5: 166.8
Week 6: 162.8
Week 7: 165.6
This is an update to the article my weight loss journey initiated with Semaglutide (Ozempic, Wegovy). Please read that article to get more detailed information on what I did during the beginning of my journey. In short, I used the Semaglutide (Ozempic, Wegovy) injection for the first 7 weeks and then was off the injection for the remaining 5 months of my weight loss journey. I averaged 15 lbs/month of weight loss over the entire 7 months. I lost 55 lbs in the first 3 months and the remaining 52 lbs in the following 4 months. The average weight loss over the first 3 months was 18 lbs/month and 12 lbs/month over the remaining months. I suffered no after effects from stopping the injection. I continued to eat 900-1100 calories/day after stopping the injection. I NEVER cheated and I mean never. My exercise regimen at the end of the weight loss journey consisted of 3-4 walks/week lasting 1/2-1 hours each, two 2-hour tennis sessions per week, two 1-hour vigorous bike rides/week, two-three 20-minute low-impact cardio workouts/week, one 30-minute jog every 1-2 weeks, and one set of sprints every 2 weeks. I supplemented with an electrolyte powder, magnesium glycinate, and a small amount of salt. I drank a lot of water and no sodas. I continued to eat a fair amount of protein, some fruit, and some vegetables. The protein I ate consisted mostly of hamburger, turkey, and chicken. I ate occasional eggs and fish. I ate a small amount of cheese 2-3 times/week. I ate no nuts. Vegetables consisted of greens/salads/carrots. Fruits consisted of apples, berries, and occasional bananas. I would eat an occasional wrap using a tortilla. I didn't eat out at all although my wife would bring home an occasional meal from chick-fil-A or Indian food. I ate lunch and dinner and no breakfast.
I did experience some consequences related to rapid weight loss. This included hair loss, sleeplessness, dizziness, agitation, occasional fatigue, and constipation. I experienced numerous benefits that far exceeded the issues. I am able to do far more work and spend a lot of time outdoors. My mood and confidence is greatly improved. My joint pain is far less. I have far more energy and have been able to spend a lot more time with my kids. I am reading and writing more. I could go on and on. I shrank from a 44-inch waist to a 32-inch waist. I started at 270 lbs and finished at 163 lbs. My BMI changed from 38.7 to 23.4. Once again, the secret to this result has been extreme dietary consistency despite continual difficulty and temptation. Exercise has helped. I employ numerous other strategies that are detailed in my weight loss guide which helped me through tough moments. Subscribe if you are interested.
The next phase in my journey is the weight maintenance phase. As of October 2022, my plan is to eat double the calories, which is approximately 2000 calories and continue exercising as I have been doing. I will then continue tracking weekly weights to see where my weight goes for here. I will try to keep my weight between 155-170 lbs. I will increase the calories initially by eating breakfast and increasing the size of lunch. I will still endeavor to keep dinner to about 500 calories. I am going to eat essentially the same foods and continue to limit eating out. I will increase or decrease calories by 500 depending on trends in weight. Please stay tuned for weekly weights and future updates.
Maintenance Phase (Started October 8th, 2022)
Week 1 (starting weight): 163 lbs
Week 2: 162.6
Week 3: 162.0
Week 4: 164.6
Week 5: 166.8
Week 6: 162.8
Week 7: 165.6