Finally!

Yesterday I was so bummed out that a week of intense effort had yielded nothing.   But I concluded that I should not give up or change strategy, because it had to work.

Well, I guess it did.  This morning my weight had dropped 2.4 lbs.

  And for the first time, my BMI is now in the Normal range!   The picture shows my current BMI in the normal range, and my previous BMI in the dreaded overweight range.

   The weight was 204.4 lbs.   As a final goal, I think that 195 lbs would be a good target.   Then I can let my weight drift back up to 200 when I finally relax.

  But already I think I can ease up a little bit.    If I can strive for 1.5 lb per week for April and May, then I would be at my goal for June.

So assuming I have a base metabolism rate of 1200 Calories per day, and I can exercise an average of 700 Calories per day that means I need to eat less than 1900 Calories.

700 Calories would be walking/running 6 miles.    My Dennis walk is usually 2 miles, and my Wegmans walk is usually 3 miles,  and 60 min on the treadmill is about 3 miles.   Doing all of those would get me 8 miles or 944 Calories.

Then I can go running twice a week, too.

To lose 1.5 lbs per week requires a daily deficit of 750 Calories, so I need to keep my intake below 1250 Calories.

That means limiting my dressing on my salads, so they are closer to 250 insteat of 400.   And no snacking on nuts, because they are really high in calories.

Keeping dinner time down to 1000 calories is the tough part for me.   Keeping the calories down that low for 2 months is probably totally impossible for me.   I can make myself exercise, and I can only get a salad when I go to Wegmans, but I cannot sit at the dinner table and not eat any more when I pass the 1000 Calorie mark.   Oh well.

Goal = 195 lbs in 8 weeks.