This publish seems as a part of our More healthy 2021 collection, by which we observe three WebMD group members as they attempt to enhance their well being this yr. You may observe their journeys here.
By Invoice Kimm
Earlier than I began this journey, I met with Dr. Bruni, WebMD’s Lead Medical Director, for tips about the simplest path to take. She really helpful I purchase a biometric scale so I might be taught extra about my physique than simply weight. That may be scary, particularly for somebody approaching 50 who is aware of he’s not in the most effective well being. However I knew I wanted the knowledge, so I purchased the dimensions in January and, aside from my time in COVID quarantine, have been utilizing it day-after-day.
The dimensions has revealed some laborious truths, nevertheless it’s additionally helped me. The data I get from it — and from my meals logs — has opened my eyes to what’s working and the place I must work tougher.
On the load entrance, I’m fairly completely happy — I’m down 14 kilos in 6 weeks! After dropping 8 kilos the primary week, I hoped to be down slightly extra. However the actuality is that I’m dropping 2.5 kilos per week, which is a protected, wholesome stage of weight reduction. That’s nice! My physique fats is down from 33% to 32% (Dr. Bruni says I ought to be under 25%, so I’ve some work to do) and my BMI has dropped from 34 to 33 (the aim right here is 24, so on par with my physique weight numbers).
After which there’s muscle mass. Seeing this bit of data from my biometric scale was an actual eye-opener. Dr. Bruni stated males my age sometimes have 75%-87% muscle mass. Mine is at 30.9%! Now let’s be actual, power coaching has by no means been my factor (I detest lifting weights and keep away from it as a lot as potential), however I had no thought my quantity was lacking the mark by that a lot (I knew I used to be no Chris Hemsworth, however geez!). There may be some excellent news. It’s gone up from 30.1% to 30.9%, in order that’s progress. And I’m lastly figuring out extra. Final week I logged six exercises and knocked out my first two runs post-COVID-19. The runs felt wonderful — it was so good to be again on the pavement operating once more!
I’m going to maintain up the operating for my cardio, and that’s not an issue — operating is my jam. I additionally must make myself power practice a minimum of 2-3 instances per week — positively not my jam. Weights and I would not have a great relationship. However seeing how little muscle I’ve, I’m motivated to regulate and enhance that.
On the meals aspect, trying again at my meals logs I’m pretty content material with how I’m doing. I’ve been over my calorie aim simply 11 instances within the 42 days, however there are three issues that leap off the web page on these 11 days: Consuming out, portion dimension, and dessert! I lined a whole lot of this in last week’s blog, however noticing how a lot my household dines out has me involved. Having a freshman daughter who’s a aggressive cheerleader means we’re always on the go, and that results in a whole lot of drive-thru visits. If we will bypass the temptation of a fast meal and make an effort to cook dinner at residence, it will profit all of us significantly!
All in all, issues are going nice. I’m proud of my progress, and I’ve a few new issues to concentrate on. My More healthy 2021 running a blog accomplice Laura simply wrote about her journey into strength training and lifting weights, so I’m leaning closely on her assist and recommendation: “You’re right here for you! Get busy!”
Kettlebells, I’ll see you within the morning!
Invoice is the Senior Supervisor of Funded Content material Technique for WebMD. He’s been looking for stability together with his weight, train, and total wellness for 15-plus years. As Invoice approaches 50, he understands how vital it’s to maintain good wholesome habits and take higher care of himself. He has the assist of his spouse and two youngsters (ages 22 and 15) and hopes this weblog humanizes the difficulties of weight reduction in center age and provides hope to others who’re experiencing the identical. For extra on his journey, observe him on Instagram @billkimm and on TikTok @billkimm3.