Weight loss

Lately a lot of people have been asking me for my weight loss regimen. I’ve had a lot of success with weight loss in this past year with some spectacular results this last few months. I started the year with a medical review certifying me obese at 300 pounds with my BMI at a depressing 40+ (AIG wanted a 50% loading on my health insurance premium) and have managed to bring it down to 210 pounds with my BMI at a respectable 27.

Before I go into the details of what I do everyday let me put down here the information I found that has helped me greatly with my quest:

1) Your basal metabolic rate (BMR) is the amount of energy your body needs to function at rest
a. Adult male: 66 + (6.3 x body weight in lbs.) + (12.9 x height in inches) - (6.8 x age in years)
b. Adult female: 655 + (4.3 x weight in lbs.) + (4.7 x height in inches) - (4.7 x age in years)
2) How many calories you burn with various activities http://primusweb.com/fitnesspartner/jumpsite/calculat.htm
3) How many calories you consume http://www.weightlossforall.com/calories-vegetable.htm
4) 1 pound of fat = approx 3500 calories

Therefore to take off 1 pound per week, you need to create a "deficit" of 500 calories per day.

This is how I did it:

1. Cutting back portions but eating everything including cheese, ice creams and chocolates
2. Walking home from work about three times a week approx 10 Km which I do in an hour and fifteen minutes
3. Doing a bit of muscle building (mainly push-ups, sit-ups and stretching on my exercise ball)
4. An hour’s workout on my cross-trainer every evening (started with burning 300 calories but now burning 700 calories each session)
5. Taking a quick 10 minute walk in the afternoon before and after lunch
6. Eating papaya after every meal and having more fruits in general (blueberries, strawberries, raspberries, star fruits, bananas, grapes, pears and apples usually)
7. Drinking a glass of milk with a spoonful of sugar every morning and about 3.5 leters of water every day.
8. Eating my dinner earlier (before 8pm)
9. Snacking on nuts such as roasted and unsalted walnuts, pistachio nuts and almonds when I drink alcohol rather than peanuts or chips etc. (I end up drinking about 2 times a week and mainly have either whiskey or wine)

Finally and most importantly I got me an Ipod with a lot of peppy exercise music which is on me all the time.

I feel great and have gone down several notches on my belts (had to buy new belts even) dropped 8 inches on my pant size from size 42” to size 34”

My current target is trying to give myself a 6 pack of abs for my birthday in March.