Don’t Go Nuts!

A major theme on this site over the next few months, or even years, will be on identifying and discussing factors that affect weight maintenance after dieting loss.

News headline about losing and gaining weight

There are many weight loss programs that help people lose weight, but sadly most people regain their losses in as little as a year. That is not acceptable.

A Subtle Food Risk

One of the more subtle temptations that can often lead to gaining weight for even the most health conscious people is the attraction of healthy, nutritious foods that still have lots of calories. It is one of those that became the first real threat to my weight maintenance program not long after I got my weight down to its appropriate level.

Nuts of various kinds are quite nutritious and used properly can be a valid part of a person’s diet as it has been for me. But they can also be a dangerous food to have around if not used properly.

In the last week or so…


Fitness Report: November 2015

Month for report: November 2015

You have heard the old saying, “Time flies when you are having fun!” But the truth is, as I have found, sometimes it also flies when you are not having fun.

Of course, sometimes time just flies, whether you are having fun or not. That is the way October was for me. In other words, it seems I thought little about my weight loss efforts and did even less. Still, I never lost my awareness of my eating habits and there were a few important observations which I can share briefly.

Concentrate, No Matter What

Even though for me it took many months to lose all the weight I needed to shed, I did not find it impossible to keep my mind focused on my goal. It was sometimes hard to resist overeating or sneaking a treat here or there, but I never lost awareness or my “hunger” for a trimmer shape!

But once your weight loss goal is achieved it seems commitment is a little harder to maintain. It is easy to think that you can ignore this meal or another and just splurge a little. After all, even if I gain a pound or two I know I am under my target weight a few pounds, right.

Image of flying clocks

Obviously, one meal will not ruin your life. But one can easily lead to another and then another. Then, your concern and awareness will begin to drift away. The danger is not in ocassionally eating a meal with more than the usual number of calories but one of being unconcious of overeating and allowing eating habits to get out of control. And if you do, very quickly a lot of months will fly by and a lot of weight can be picked up along the way!


Fitness Report: October 2015

October 2015

What a exciting month in my Getting Fit at Last program! This has been a pivotal month for me in a number of ways so I am eager to write this report, in part because it will help me pull together my thinking about the path ahead. If you are taking time to read this I hope it will give you something to think about as well.

Why a Change in Direction is Required

If you read last month’s report you already know that after sixteen months of slow but consistent weight loss, averaging about four pounds a month, I have reached my target weight of 175 pounds. That represents a weight loss of over 80 pounds altogether.

Chart of Weight Loss 2014-15

From time to time I may continue to show the weight loss progress chart, especially in posts about the weight loss plan itself, but it will not be every month and the chart may be a bit smaller than previously (smaller as shown here). But since the weight loss phase is over we will now move on to some other areas of focus.

The primary focus for our next stage as far as weight is concerned will be on weight maintenance. As I have pointed out a few times before, I consider this the most critical stage of any weight loss program and one that is absent in most cases as evidenced by the fact that almost everyone who loses weight gains it back in the next year.

There are a number of other areas I want to work on. In particular I want to give some more attention to my exercise program. But just as my first year (a little more actually) has focused on weight loss, I will give absolute priority to weight maintenance for several months. If I only achieve one thing it will be that until I can feel confident with it being permanent.

A New Direction in Eating

The most enjoyable aspect of my change to weight maintenance is not that I get to eat more, although that is a nice benefit. The best part is that I am discovering new and more tasty foods.

Let me take these two ideas in turn, however, since I do want to share how I am eating more as well as discuss what I am eating.


Fitness Report: September 2015

Image for month of September 2015

If you read my most recent (the previous) post, you know that this month marks a major milestone in my personal getting fit at last program. On August 16th I reached my weight loss target goal of 175 lbs.

Altogether I have lost over 80 pounds. Beginning at just over 255 pounds, I now weight under 175 pounds. The achievement feels great, but I am very much aware that this is just a transition point, even as far as my weight is concerned.

So What Goals Are Next?

Weight loss chart May 2014-September 2015

Naturally I have been anticipating this moment for a while and giving it some thought. Nevertheless, I recognize that I must give a lot of additional serious thought to the transition into my next stage….

There may be more, but I can readily see a few things that are absolutely essential. I will need to:

  • Accurately identify the requirements of a workable weight maintenance program, one that will adequately control calories and at the same time be practical and easily adopted.
  • Develop a written action plan including motivational steps that will enable me to permanently shape my eating habits for long term success.
  • Project an eating program that will…


Fitness Report: August 2015

August 2015

Years ago (when I was much younger of course) I used to run a good bit. There is a lot you can learn from running in addition to its obvious health benefits. One thing I remember well was the great satisfaction that came from finishing well.

Taking the Last Lap with Style!

When I ran, no matter how far I ran (typically about five miles but some days ten or more) the best part was that last 100 yards. No matter how exhausted I was, when the finish line came in site there would inevitably be an adrenaline rush that enabled me to speed up and finish the run with a flourish.

That is somewhat how I feel this month about my weight loss effort. I began a year ago last April. Now some sixteen months later I see the goal I originally set out on in site…


Fitness Report: July 2015

Month: July 2015

Because June proved to be one of the busiest months I have experienced in years I did not have a lot of time to think about my fitness program or write for the site. Yet it proved to be one of the more enjoyable and productive ones yet as far as progress on my fitness journey is involved.

Not only did I make good progress toward my weight loss goal, I was able to learn how to cook some great new foods and drop down in clothing sizes as well. What more could I ask for?

Continuing Weight Loss

For two reasons I fully expected to end the month of June showing little if any weight loss for the record. Primarily I knew that my scale reading at the first of the month was unexpectedly low with the days before and immediately after registering a little higher—it is common to have days like that due to salty foods on the one hand or extra protein on the other artificially raising or lowering the scale reading. Of course they balance out.

Weight loss chart through July 2015

In addition, I had already planned to start increasing my food input a bit more and eat more meals with less accurate calorie count as I migrated more and more toward a permanent maintenance diet. While I have a real desire to reach my ultimate weight goal I have even a stronger commitment to establishing a healthy permanent eating pattern to maintain it once I do.

During the first ten days or so of the month I hit a real plateau and began to think I would do well to end the month as well off as I started it. But then…


Fitness Report: June 2015


The month of May was a very exciting one for me personally as far as my Getting Fit At Last program is concerned. Not only have I lost additional weight as hoped, I have also developed some new and positive eating habits that should have long term value for my good health.

Obviously, I enjoy eating, all too much perhaps, which is certainly one contributing factor to my initial weight problem. The good news for me now is that I am finding new joy in eating some great foods that I enjoy just as much as the fattening foods I ate before, but which add nutrition and good taste without the high calorie count.

Continuing Weight Loss

In the world of music it is not uncommon for a singer to have a remarkable hit and then have to sing that same hit over and over, perhaps for years. Now I may not be going on for years, but just as the musician may appreciate the fact of having a hit become successful enough to never get tired of singing the song, I am happy to sing my song of “four more pounds!”


Fitness Report: May 2015

Month-May, 2015

As the old adage puts it, you have to roll with the punches. That saying appropriately points to my experience in April as far as my getting fit program is concerned. Or perhaps the one about our best laid plans would be better because my experience in April was more of a change in plans than a setback.

Overall I am once again reasonably happy with my progress this month but I definitely ended up with a different experience than expected. I will share some of it in this report because I think in the end this is a positive move that will only improve my long term chances for success at getting fit.


Fitness Report — April 2015

In some ways March may well have been my most successful “getting fit at last” month to date. Every aspect of my fitness program showed substantial progress. I have even passed a couple of milestones that mean a lot to me.

So far I have not decided on a way to celebrate reaching these progress points. Surely something will pop into mind soon—something other than going out to eat!

Weight Loss Progress

During March I reduced my weight more than in any other month since beginning my fitness program just one year ago. A couple of times I managed to lose 6 pounds but this is the first time to lose as much as 7 pounds.

April 2015 weight loss chart

The month began with my weight at 206 pounds. It ended at 199 pounds. These numbers are remarkable in that they reached two milestones. First, I passed the 50 pounds of overall weight loss, and second, I got below that unwelcome 200 pound mark.

There are a number of factors at play in this improvement in the number of pounds lost in one month. Two are notable and will significantly affect my long term thinking and overall progress.

First, about a month ago I did some…


Fitness Report — March 2015

snow on mugo pine

It may not be Spring, but March is a month of expectation. We could have some cold days and lots of new snow (where I live in Minnesota, USA), but we all know that by the last part of the month the snow will be melting and days will begin to get warmer.

This kind of thinking pretty well describes my weight loss progress as well. Right now I am trying to stay the course, get through the grind of the middle ground and look for the light at the end of the tunnel. I can’t quite see it yet, but I know a light is just around the corner so I am fortifying my determination and looking forward to my weight loss “Spring.”

February Weight Loss Progress

Last month I observed that my steady weight loss has been continuing for long enough now that I am beginning to feel really good about the plan I am following. That confidence is getting stronger all the time.