Before we start, I’m not an advocate for losing weight for the sake of losing weight. I believe that each individual has their own healthy weight range, and that being underweight is as bad as being overweight. Weight management is an indispensible tool in achieving optimal health. The reality is, if you’re the size of a bus, you can’t compete in the Formula 1. I believe in a combination of % Body Fat, Waist-Hip Ratio and Body Weight as the best metrics for ‘Weight Management’.
I’ve recently reached my target weight of 72kg. For the last week I’ve weighed in at 72kg (±0.5kg), for the first time in over 10years – I’m pretty happy with that!
During my late teens, I was stuck at 74kg for years. I was trying everything to put on weight for Rugby League, but overtraining and poor eating stifled my efforts. After 6months travelling overseas with my beautiful girlfriend in 2010, I was up to a whopping 82kg (my heaviest ever). Since my early teens I’ve had some form of man-boobs, one of my biggest embarrassments going through school. So there I was, 26years old and obese. I’d lost my fitness and motivation which I once prided myself on. I was also working sustained long hours in a stressful job, with no immediate end in sight. Here’s a list of some of the behaviours I’ve identified as sub-optimal during that time:
- Eating too much carbs, and protein
- Not eating enough healthy fat
- Eating too much unhealthy fat
- Overtraining: Not enough recovery time
- Not getting enough sleep
- Poor quality sleep
- Diet high in inflammation causing foods
- High Stress (School, University, Sport, Social, Financial)
So how did I turn my health around?
Taking a snapshot of my life now, I’ve rectified many of the issues that I had when I was 16-17years old. The changes that have had the largest impact so far have been my shift to a healthy mindset, and my change in diet to teach my body how to process fats. It is still by no means perfect, but I’m getting back to the clarity of mind that I remember having many years ago.
WARNING: You’ll probably need to buy new pants. I had to buy pants 4 sizes smaller after reaching my weight goal!
There’s still more to be done, I still have room for improvement. But it’s a good start, don’t you think?
Next steps for me are:
- Elimination Diet, to confirm food sensitivities
- Increase Exercise
- Re-test blood biochem markers
- % Body Fat Test (Target 15%)
- Waist:Hip Ratio (Target <1)
- Optimise all of the above!
What weight management tools or metrics have you had success with?