The start to my journey was buying a scale and measuring my weight everyday. Weight is not necessarily the best metric, but it’s quick and repeatable. Every morning in boxers and a t-shirt, I get on the scale. Eventually, I think I will move on to also measuring circumference at key points around the body, but for now weight is a good metric and I recommend that you measure it (or something similar like waist size) too. I started out at 240 lbs. at the start of 2014. I went down to 225 lbs by the start of 2016 by cutting down on carbohydrate and how often I went out on the weekends. Eating pizza late at night after a night out is one of the worst things you can do. I had plateaued for months and was slipping back to eating bread and some chips at Mexican restaurants even though I knew they were counter to my weight loss goals.
The big change came at the start of 2016 when I started to actually log my weight and everything I ate. I recommend the free MyFitnessPal app.
After a month of tracking and modest weight loss, I went to my doctor who offered me a custom liquid shake diet that he had come up with. I had shown him by my logging that I can stick to a plan if I decide to do it. He put me on a 600 calorie a day diet that included 60 grams of protein. I probably was a little heavy on the shake scoops so let’s call it 700 calories a day. I went on the diet at the beginning of February and right away I saw results. I lost 9 pounds in the first week and didn’t look back. I would actually eat a dinner meal 3 days a week for the first month. This is what gave rise to the oscillating shape with a week period in the graph above. I know feel and look much better and am looking to measure even more and kick this up into overdrive where I am not just going for weight loss, but for an ideal body.