Over a couple of years my weight crept up until I reached a peak of around 16 and a half stone / 105kg at 5'10/175cm. I wasn't very active, and ate way too much junk. My diet wasn't healthy, my exercise levels were way too low, and as a result my XXL sized clothes were becoming too tight. I needed to do something! I felt like I didn't want to go to a gym, as I knew all the fit people would be staring at the fatty in the room, and living in Malaysia, the supply of healthy food isn't exactly easy to come by.
I bought an Apple watch back in 2016 - and every single day I was missing my move/exercise and stand goals by a country mile.
In August 2017 I spotted someone selling a high spec treadmill that was pretty much brand new - an all-singing all-dancing quality one that would have set you back around £1000, for £200 - I snapped his hand off almost - and a friend helped me get it home.
The first day I set foot on that treadmill I took over 20 minutes to complete a kilometre - but complete it I did.
I then went out and bought a bluetooth phone linked weighing scales - one that would populate the data on my phone, so that I couldn't 'cheat' - not that I wanted to.
So - apple watch recording my data - scales recording my weight - I spent 30 minutes on that treadmill every day - without fail - no excuses (unless I was physically away from home travelling - and then I 'd work out an alternative.)
I then cut away breads, rice, pasta and potato from my diet - and introduced mainly salads with grilled chicken, beef or fish... I cut my calorie intake to below 1500 a day. Most days I managed to keep below 1200 - and at least once a week I stayed below a 1000. I didn't cut out chocolate and biscuits - but I did make a change - in that previously I would eat the whole packet in one go - and now I kept them in plastic containers, and a packet would last me a week or more. (Always aiming to keep below 1500).
I did like Coke and equivalent sugar drinks (I don't drink tea or coffee and find water quite boring) and so I did move to Diet Cokes etc - sugar free with sweetener - people say it's a bad move - but I managed it ok.
I upped my intake of real fruit - rock melon and pineapple being in plentiful supply in my part of the world.
As the days passed, the weeks, the months, the weight began to fall... Initially it was around 1 - 1.5kg a week, and as the body shape got slimmer, it slowed to around 0.5-1.0 kg a week.
I started that journey in Aug 17 - by Jun 18 - I had reached 68kg/10st10. I had managed to lose around 37kg - more than one third of my body weight in less than a year.
Now I can RUN on the treadmill and I'm able to complete a kilometre in under five and a half minutes, and yesterday reached 7km for the first time (and I didn't feel completely dead at the end).
I've had to get rid of a whole wardrobe of clothes - and replace them with all new (which has actually cost quite a bit but worth it) - I was size XXL - now I am size S or M depending on the brand. I was size 38-40 inch waist trousers - now I'm size 30.
In summary - for me - increased exercise - reduced calories - that's what worked for me.
Anyone starting the journey now - I'd certainly recommend a bluetooth scales along with an activity tracking watch of some kind. Set yourself targets and do your utmost to stick to them. There were some pretty tough days along the way - but with the technology - if I had a bad day - ate too much - and saw the weight begin to rise - it spurred me on to focus again, and maintain the loss.
It's now Feb 18 - and I'm still holding at 68-69kg - my fitness level has improved - and people say I look younger and healthier. I still control my diet - and still use that darned treadmill every single day. The pattern is such that I'm used to these routines now - and although I still feel I have work to do - I'm very pleased with my progress. For me, technology drove me towards my goal - it may not work for everyone - but it worked for me.
To put it bluntly - if a lazy ass like me could do it - really - anyone can.
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