I made a horrible mistake the other day… I stepped on a scale.
I’m not totally ignorant when it comes to my body. I know I’ve been packing on the weight a bit. That’s what no restraints on diet and no activity in terms of real exercise (at least with any semblance of consistency) will do to you. And I know that I’m overweight… I just didn’t realize how bad it had gotten.
But now we’re talking unhealthy territory here. Extra pounds, higher blood pressure than a 26 year old should have… it’s going to add up. And now that I’ve got a beautiful daughter, it’s time to get serious about my health.
So hence, The Quest for 50 begins:
- Current weight: 250 pounds.
- Weight loss needed: 50 pounds. A man at my height and age should weigh between 190 and 200 pounds. I’m setting 200 as the goal. If I’m in the 195-205 range afterwards, I’ll be ecstatic, but 200 seems like a reasonable goal.
- Timeline: None. I’m not setting a timeline because 50 pounds is a ton of weight to lose, and we’re talking about life changes, not short-term goals. If it takes me a year, two years, or 5 years, the point is to get healthy, not to be a certain weight by beach season. It’s not the mindset I need right now.
- Other goals: These will probably go hand-in-hand with the weight loss, but lower blood pressure, better “good” cholesterol numbers (my overall cholesterol isn’t bad), and healthier shoulders (I have some issues that strength training should help with).
Scott, why are you telling me this?
I know that’s what you’re asking. And I’ll admit this is purely selfish. But my reasoning is twofold:
1. By chronicling the journey here on a bi-weekly or monthly basis, it’s a mechanism to keep me honest.
2. I need all the support I can get to get through this.
I know I reference DJ Waldow’s blog a lot, but back in September he wrote a great post about the “Simple Formula for Meeting Your Goals,” in which he identified the following:
Discipline + Support + Focus = Successfully Meeting Your Goal.
He wrote further:
Back to the pro athlete: When interviewed immediately following a victory, many athletes point to the sky and thank God. Those that know me are well aware this is not my style. However, religion aside, reaching a goal inevitably requires the help of others. In the professional environment, this may mean your boss or the team you are working with. In the personal sphere, support often comes in the form of family and friends.
So that’s where you all come in. I know I can’t do this alone. My wife is going to help me greatly (not to mention join in on the fun to get back up to full speed post-pregnancy–her words, not mine. I think she’s gorgeous). But I’m going to need more than that.
I’m going to need you.
Whether it’s words of encouragement, or you want to join in on the quest (whatever your personal goals may be), I’ll be glad to have all the help I can get. Heck, I’ll even feature you if you want in.
So what do you say? Are you all in this with me?
{ 18 comments… read them below or add one }
Scott,
I’m doing the same thing myself, so I totally understand where you’re coming from with this. I know a lot of why I’m doing is to make sure that I’m hanging around for my daughter. Keep me posted on your progress.
I will do that certainly. In fact, frequently here. It’s a good way to keep myself honest. Let me know how it goes with you as well!
I pulled the same move about 18 months ago when I finally saw too many photos of myself with a beer gut and started to do something about. Start with the simple things, drink soda? switch to diet… bring your own lunches to work, start replacing ground beefs and red meat in your meals with more chicken things like that. Weigh yourself and record it EVERYDAY, Those make a big difference.
Also, set fitness goals that are always upcoming. I got into running so now, I always keep a race, with a time goal, on the calendar of me so I have to keep running. With fitness and better eating I lost 40lbs in about a year. It’s very doable
Jeff,
Long time, man! Thanks for the advice. Not sure I can stomach the weigh-in every day, but once a week is definitely my plan. It’s a good idea to have an obtainable fitness goal in front of me at all times. I think right now, it’s being able to throw a ball without pain in my shoulder (considering I’m an avid softball player these days).
Thanks again. Great to hear you’ve pulled it off. Success stories will keep me going.
.-= Scott Cohen´s last blog ..The Quest for 50 =-.
I totally know what you mean. I made the mistake of going to the doctor in the midst of the holiday season after I had been eating chocolate chip cookies for breakfast. Needless to say my blood pressure was “unusually high” for a 26 year old. Yikes.
Leah: Been there done that. I try to never match a doctor’s appointment around any holidays or during a particularly stressful time. As if you need that added pressure, right?
Scott,
Kudos on starting this plan! As someone who embarked on a similar journey to get in shape (no babies involved, though!) about a year and a half ago, I can certainly relate and empathize. My biggest piece of advice is that it’s going to be hard, very, very hard, but don’t give up. You’re going to be changing years of habits and you’re going to have slip ups, so allow for them. The first few months, for me, were the absolute hardest and to be honest, I didn’t stick to healthier eating habits for a long time. It took me hitting a plateau and staying there for more than I should to change my ways for good. I also stayed away from the word “diet” as well because I had to remind myself that this was a “life change” not a “quick fix”. That means I have days where I eat whatever I want but then I hit the gym that much harder.
My other advice is to find someone to work out with that is ahead of you in both skill and fitness level. I found my gym partner in someone who has worked out for years and she motivated me to keep going and push myself harder. We’ve kept up that healthy competition so that we’re both benefiting at this point.
I am totally in to share personal goals and victories and not-so great moments with you!
Cheers,
Kelly
Kelly: Great idea on the workout partner. Due to the baby, the hour-each-way commute, and everything else, it’ll have to be my wife, but that works. She’ll also be my healthy food preparer (as she told me this morning).
My theory is that the first 15 pounds or so will shed off really quickly, and then in terms of losing pounds, that’s when the hard work will begin. But I can tell you, I started the 30 day challenge on the EA Sports Active on the Wii this morning and got my ass kicked, so it’s already hard, and I just started.
Let’s help each other remember that it’s the healthy life change rather than quick fix. Look forward to sharing the stories with you!
Haha – well at least she’s helping you on the food side as well!
The first 10-15 lbs will totally come right off, but then you’ll hit that first plateau and boy is it a downer. What I’ve found to help me get over the intense focus on my scale was to measure my body parts as I’ve lost inches without losing a pound. That’s rewarding when you’re feeling down about the scale.
You know what’s also helped is setting fitness goals for myself. So let’s say you can do 20 curls in one minute today with 10lb weights. Think about saying “In one month I will be up to 30 curls with 12lb weights”. Or, if you’re a runner, maybe it’s a mile non stop today and a 5k next month! Constant goals (and signing up for races — non refundable) has definitely kept me on track and focused.
What are you thinking is your plan for these first couple months?
-Kelly
.-= Kelly Lorenz´s last blog ..KNLorenz: But seriously, congrats to @colopy for making #58 on most influential (http://bit.ly/8ZeTdG). Big honor! =-.
In all honesty, my first goal is to actually complete the 30 day challenge from EA Sports Active. It’s 20 workouts in 30 days. If I complete that, I should have a rhythm down, and then move on to specific numbers.
Dude – you’re awesome. Did you know that an hour of golfing while carrying your clubs will burn approximately 500 calories an hour? That’s like 2,000 calories for doing a round of golf!
I have a goal of losing 10-15lbs by April, in time for soccer season. Maybe a round of golf at Twin Lakes every week will help.
Justin: Whoa that’s a huge number. Guess that means I can pass off golf as exercise as opposed to fun, right?
Let’s help each other out with the weight loss goals. Feel free to share your stories here. Funny stories more likely to get airtime.
Scott,
I started eating better a few years ago after getting a borderline high cholesterol reading. I used to travel from client to client a lot and could eat several Big Macs a week. I weighed 175 then and 160 now so it wasn’t really a weight issue but it was a health issue. Here’s what I did/do.
Subscribe to Men’s Health magazine. My favorite section is the recipe section. While I like to cook, the magazine assumes that most men don’t or don’t want to spend a lot of time in the kitchen. Concerning the health and fitness articles, after several issues it’ll seem like you’re reading the same stuff over and over again. You are. And in time, it becomes so beaten into your head that things like food choices become very easy.
The hardest part for me is sticking to a regular gym schedule. I work hard and use it as an excuse to blow off the gym. However, as long as I’m going at least 2-3 times per week (with my wife) then I miss it when I don’t go and the gym actually takes priority over work which is really a good thing for work in the long run. (btw…my wife and I go our separate ways once we walk in the gym door, but it’s a huge benefit that we go together. Our gym charges $1/hr to watch our daughter who has been going for 3 years now.)
I like your idea of not setting a deadline. You don’t need it. Since you’re looking at this as a lifestyle change, it could take a very long time to reach your goals. If you try to do it too quickly/drastically, your body actually adjusts how it metabolizes food making it harder to lose weight. Your body tries to absorb as much from the food and store it as fat that can be used when food becomes scarce. You’re best to do things gradually and simply make some better food choices.
Good luck!
Peter
Peter: Last time I weighed 160 was sophomore year of high school. Pretty unrealistic (and possibly unhealthy) weight for a guy my height with my build. 7 years ago, I had gotten myself down to a svelte 195… but that was then.
Anyway, thanks for the recommendation on Men’s Health Magazine. No gym memberships in my future (doesn’t work with commute, baby, schedule, budget), but I can hit my “home gym” of a treadmill, weights, and Wii Fit/EA Sports Active.
Starting to eat right and exercise will go a long way. I think the first 15 pounds will be “easy” by comparison to the last 35, which is why no timeline.
Thanks for reading and commenting!
I’ve been clipping my favorite recipes from Men’t Health for a while now. I’d be happy to fax them to you. I tend to like the spicier foods and/or foods higher in protein and low in sodium. My favorites are probably a quinoa salad, a Moroccan soup, and a very tasty tuna-toast recipe.
Home gym is just as good as any other gym if you can keep yourself motivated. Your wife will be your best help, especially if you do it together.
Kelly above is right too about the slip ups. Allow yourself the occasional lapse or slip up and think more about the long term. You’ll be fine. You don’t need a regular hop on a scale either. A better gauge is how you feel.
Dude…nothing more i can say other than I support you. I lost 20 pounds last year, but fell off the wagon in december and gained 5 back. Its tough….dont kill yourself and know that you will always have a friend to help you along.
Andrew
.-= Andrew Kordek´s last blog ..Deep Rants About Email Marketing #2 =-.
Count me in on the Quest
Jason: Let’s do this!
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