This submit seems as a part of our Healthier 2021 sequence, wherein we comply with three WebMD staff members as they attempt to enhance their well being this yr. You can comply with their journeys here.
By Bill Kimm
Before I began this journey, I met with Dr. Bruni, WebMD’s Lead Medical Director, for recommendations on the best path to take. She really useful I purchase a biometric scale so I may be taught extra about my physique than simply weight. That could be scary, particularly for somebody approaching 50 who is aware of he’s not in the perfect well being. But I knew I wanted the data, so I purchased the size in January and, apart from my time in COVID quarantine, have been utilizing it each day.
The scale has revealed some laborious truths, but it surely’s additionally helped me. The info I get from it — and from my meals logs — has opened my eyes to what’s working and the place I must work more durable.
On the load entrance, I’m fairly pleased — I’m down 14 kilos in 6 weeks! After shedding 8 kilos the primary week, I hoped to be down somewhat extra. But the truth is that I’m shedding 2.5 kilos every 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 beneath 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).
And then there may be muscle mass. Seeing this bit of data from my biometric scale was an actual eye-opener. Dr. Bruni mentioned males my age sometimes have 75%-87% muscle mass. Mine is at 30.9%! Now let’s be actual, energy coaching has by no means been my factor (I detest lifting weights and keep away from it as a lot as attainable), 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 is a few excellent news. It’s gone up from 30.1% to 30.9%, in order that’s progress. And I’m lastly figuring out extra. Last 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 working once more!
I’m going to maintain up the working for my cardio, and that’s not an issue — working is my jam. I additionally must make myself energy prepare no less than 2-3 occasions every week — undoubtedly not my jam. Weights and I wouldn’t have a very good relationship. But 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 occasions within the 42 days, however there are three issues that leap off the web page on these 11 days: Eating out, portion measurement, and dessert! I lined plenty 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 continually on the go, and that results in plenty of drive-thru visits. If we will bypass the temptation of a fast meal and take the time to prepare dinner at dwelling, it will profit all of us vastly!
All in all, issues are going nice. I’m proud of my progress, and I’ve a few new issues to concentrate on. My Healthier 2021 running a blog companion Laura simply wrote about her journey into strength training and lifting weights, so I’m leaning closely on her assist and recommendation: “You are here for you! Get busy!”
Kettlebells, I’ll see you within the morning!
Bill is the Senior Manager of Funded Content Strategy for WebMD. He’s been looking for steadiness along with his weight, train, and general wellness for 15-plus years. As Bill approaches 50, he understands how necessary it’s to maintain good wholesome habits and take higher care of himself. He has the assist of his spouse and two kids (ages 22 and 15) and hopes this weblog humanizes the difficulties of weight reduction in center age and gives hope to others who’re experiencing the identical. For extra on his journey, comply with him on Instagram @billkimm and on TikTok @billkimm3.