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Staying Healthy, Keeping Fit!
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With my medical examination to live in Australia looming, it is more important than ever for me to keep as fit as I can. Since October last year, I have been on a very strict diet and healthy lifestyle programme; that was way before Darrell and I decided to migrate to Perth. For that reason alone, I am in a fantastic place already, having done everything I can to stay healthy and active.
When I look back to September 2021, I weighed an astonishing 98 - 100 kg in weight and wasn't in the best place health wise. My eating habits were terrible and I NEVER, repeat, NEVER did any exercise at all. These were not the best signs for a 50-year-old on the wrong side of life; I suffered from various ailments, aches and pains, that have now disappeared. I no longer find exercise a chore and always make sure I walk at least 10,000 steps per day. This was a target I set for myself back in 2021, and I have religiously stuck to that regime, even walking when I really haven't felt like it.
My desire to finally do the right thing and look after myself has become obsessional in many ways, but that is all part of my psyche; I have always had OCD to some extent, and all I have done is channel it into something good. This is the first time in my life I have successfully lost and maintained that weight. Today I weigh 74 kg, losing a quarter of my body weight during the last twelve months. This was slow, sustained weight loss and not drastic, quick or medically dangerous. I am pleased with what I have achieved so far, but I still have a little more to do yet, before I am totally satisfied with my endeavours.
I have about 5 kg still to lose, slightly more than I anticipated, before I left the UK on my lifestyle break on 3rd September 2022. Back then I weighted 72 kg, so I have gained a few more pounds on my travels, which is understandable, and consequently have a little more to do than I expected. 5 kilos doesn't sound that much, does it? However, when you have lost as much as I have, you get to a point, where it becomes even harder to achieve. Nevertheless, I am working hard to reduce my waistline even further, so by the time I have my examination in a few months, I should have finally met my target.
I am still on a low calorie, low carbohydrate diet, and although I have increased my calorie intake from 1700 a day at the beginning of my weight loss programme, to 2100 a day now, I still think it is important to limit the amount I am eating. This has been the hardest part of my weight loss journey, trying to get the balance just right.
I eat very little fat, although I should probably eat a little more, which is the same for my protein intake; this is slightly below what it should be. My carbohydrate intake is slightly above what is recommended, and this is what I find difficult to control; I do after all love my carbs. Protein bars and yoghurts are a great way to supplement my protein intake, and they actually taste great too. In order to reduce the carbs in my diet I am reducing what I have to; For a while I was eating too many bananas each day, which are extremely high in carbs, so I have replaced these with more citrus based fruit and a generous helping of unprocessed wheat bran each morning with a bowl of porridge. Both fill me up just as well and are a little less heavy on the calories.
Due to the high cost of living, I have started to buy vegetables, blanch them and freeze on the day of purchase. I have done some research on the best ones to eat, so have bought some red cabbage and avocados to supplement my diet, while continuing to reduce my carbohydrate intake. Thankfully, I eat well over my fruit and veg allowance a day, which helps to fill me up and gives me all the essential vitamins I need.
With a reliance on 'Lean Cuisine' for my evening meal, I am well aware it isn't the healthiest option when cooking, but I still find it difficult to cook from scratch, recording calorie information on 'My Net Diary' app. This is already a time-consuming process, without adding each individual ingredient in a meal as well; it would take far too long and if I am honest, life is just far too short.
So I am in a happy and positive place where my health is concerned and doing my best to reach goals and targets, while having a day a week when I can do and eat what I like. This way of doing things is working for me, and that's what counts. I just hope all this hard work pays off, and my health continues to improve, leaving me in perfect shape for what comes next... Only time will tell!
When I look back to September 2021, I weighed an astonishing 98 - 100 kg in weight and wasn't in the best place health wise. My eating habits were terrible and I NEVER, repeat, NEVER did any exercise at all. These were not the best signs for a 50-year-old on the wrong side of life; I suffered from various ailments, aches and pains, that have now disappeared. I no longer find exercise a chore and always make sure I walk at least 10,000 steps per day. This was a target I set for myself back in 2021, and I have religiously stuck to that regime, even walking when I really haven't felt like it.
My desire to finally do the right thing and look after myself has become obsessional in many ways, but that is all part of my psyche; I have always had OCD to some extent, and all I have done is channel it into something good. This is the first time in my life I have successfully lost and maintained that weight. Today I weigh 74 kg, losing a quarter of my body weight during the last twelve months. This was slow, sustained weight loss and not drastic, quick or medically dangerous. I am pleased with what I have achieved so far, but I still have a little more to do yet, before I am totally satisfied with my endeavours.
I have about 5 kg still to lose, slightly more than I anticipated, before I left the UK on my lifestyle break on 3rd September 2022. Back then I weighted 72 kg, so I have gained a few more pounds on my travels, which is understandable, and consequently have a little more to do than I expected. 5 kilos doesn't sound that much, does it? However, when you have lost as much as I have, you get to a point, where it becomes even harder to achieve. Nevertheless, I am working hard to reduce my waistline even further, so by the time I have my examination in a few months, I should have finally met my target.
I am still on a low calorie, low carbohydrate diet, and although I have increased my calorie intake from 1700 a day at the beginning of my weight loss programme, to 2100 a day now, I still think it is important to limit the amount I am eating. This has been the hardest part of my weight loss journey, trying to get the balance just right.
I eat very little fat, although I should probably eat a little more, which is the same for my protein intake; this is slightly below what it should be. My carbohydrate intake is slightly above what is recommended, and this is what I find difficult to control; I do after all love my carbs. Protein bars and yoghurts are a great way to supplement my protein intake, and they actually taste great too. In order to reduce the carbs in my diet I am reducing what I have to; For a while I was eating too many bananas each day, which are extremely high in carbs, so I have replaced these with more citrus based fruit and a generous helping of unprocessed wheat bran each morning with a bowl of porridge. Both fill me up just as well and are a little less heavy on the calories.
Due to the high cost of living, I have started to buy vegetables, blanch them and freeze on the day of purchase. I have done some research on the best ones to eat, so have bought some red cabbage and avocados to supplement my diet, while continuing to reduce my carbohydrate intake. Thankfully, I eat well over my fruit and veg allowance a day, which helps to fill me up and gives me all the essential vitamins I need.
With a reliance on 'Lean Cuisine' for my evening meal, I am well aware it isn't the healthiest option when cooking, but I still find it difficult to cook from scratch, recording calorie information on 'My Net Diary' app. This is already a time-consuming process, without adding each individual ingredient in a meal as well; it would take far too long and if I am honest, life is just far too short.
So I am in a happy and positive place where my health is concerned and doing my best to reach goals and targets, while having a day a week when I can do and eat what I like. This way of doing things is working for me, and that's what counts. I just hope all this hard work pays off, and my health continues to improve, leaving me in perfect shape for what comes next... Only time will tell!
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