Week Zero: I have decided it’s time to get healthy

I am sharing my experiences on this adventure in the hope that what I learn and share can inspire you to take action too – I am guessing that if you are reading this, you have also had a battle with weight and health too.

I have decided that the three best metrics for me to track are weight loss, blood pressure and resting heart rate.

I have read loads and watched many films on health and weight loss and have come to some very simple conclusions, and developed a simple regime for me to follow.

Why am I overweight and unhealthy?

  • I eat too much food.
  • I eat too much bad food (low nutrition/high calorie/high salt/high sugar/too processed etc).
  • I don’t take any exercise (at all!).

The combination of these three factors has led me to where I am right now. Overweight, high(ish) blood pressure and lethargic. It’s time to change. The solution is plain to see of course – eat less, eat good food and move your ass – but I know it’s really hard to achieve in the real world, so I need a plan that will work for ME.

My Chosen Regime

So I have tried all manner or diets. In the past I have lost weight and put it back more than once. So my diet needs to be robust enough to withstand ‘life’.

And I really can’t face the gym, I find it boring, so I can’t make that part of my regime. My regime MUST work in the real world, under pressure and in anger. Any exercise must feel part of my life and not a thing I need to go and do.

So here’s my simple plan which I will stick to now for the first four weeks. I plan to stick to this much longer of course, but I may adjust in four weeks after I learn what I learn.

  • I will reduce my calorie intake to around 1,000 calories a day.
  • I will allow myself as much fruit as I want to eat.
  • I will cut out all silly luxury foods and additives (chocolate, biscuits, sugar, salt, butter etc.)
  • I will only eat good quality food (more on that later).
  • I will walk to and from work (approx 30 mins each way).
  • If I do not walk to and from work, I will spend 15 to 30 minutes on the exercise bike instead.
  • I will make a conscious effort to drink more water every day.
  • I will get more sleep, aiming for 8 hours a night.
  • I will relax these rules a little at weekends. I need to live in the real work or it won’t work.

Yes I know I should exercise more, and maybe I will, but for now 60 mins a day walking (or a spin on the bike) is enough for me not to loose my mind. So long as I break a sustained sweat, I think I am moving in the right direction. Again, I need to find the right life balance or I will simply abandon the regime. I am also tracking my daily movement with a FitBit tracker. More on that in blog entries in the coming weeks.

Finally, I don’t have many vice’s aside from a coffee or two each day, nor do I drink or smoke.

Metrics

So in order to get accurate metrics, I plan to take data at the same time every day, and in the same way. I will use the same equipment to make measurements, and try to create the same conditions each time I take a measurement (same time of day, clothing, empty bladder etc ). I have found most equipment gives differing results (two scales never give the  same weight for instance), that is why it’s essential to use the same equipment each time I take a measurement.

  • I will use Saturday as the ‘weigh in’ day.
  • I will take the lowest recorded weight for that week as the official weight to calculate the loss on that Saturday.
  • I will weigh myself daily. If I loose one pound or more in a week, I will consider that week a success.
  • I will only note weight loss during the weight loss phase (maintenance will come later).
  • I will take my blood pressure on waking each day.
  • I will take my ‘resting’ pulse on waking each day.
  • I will track my movement with a FitBit tracker (this will tell me how active I am during any given day)

So why weigh every day if Saturday is the ‘weigh in’ day?

Saturday is the day I look at the past week, for the lowest weight, and log that as the official weight for the week.

I have found that weight loss takes place in mini ‘bumps’ and weighing daily is the best way to get to know your body rhythm. I also find that weight can fluctuate up and down by a few pounds every week, and so I will take the lowest recorded weight for the week as the official ‘weigh in’ weight.Most important though, weighing daily as soon as I get out of bed sends a clear focused message to my brain about what I am doing. In the initial period, this is essential to break the addiction and habits I have related to food and the way I eat. More on habits in the coming weekly entries.

Remember, as far as I am concerned, so long as I loose more than one pound in a week, I will consider that week a success. I aim to loose weight every week until I hit my target.

Live Data – Below are the charts that track where I am at right now

I will update this chart whenever I loose weight. My goal is to loose at least one pound every week until I reach my goal. I know my body fluctuates up and down and so I will only record data when I have lost weight.


Link to Blood Pressure and Heart Rate chart HERE

 

Week Zero: It all Begins

Each week I will share my experiences and insights that I have made on my journey. I plan to make 52 weekly entries.

Making a change begins with acknowledging reality. And there is no better reality check than a weigh in, pulse check and blood pressure check. Doing this means I can’t deny the facts, I can’t lie to myself. I won’t lie, I was pretty scared of getting the numbers.

But contrary to what I thought, getting the data was actually liberating. I know now the numbers and how far I need to go. Effectively I have taken that all important and most difficult of first steps. I will update this blog every week on Saturday ‘weigh day’ and reflect on what I have learned in the past seven days. So here are the stats for Week zero (starting point)…

Weight 15st 9.2lb, target 11 st 0lb (loss required is 65lbs)
Blood Pressure 135/97 (check HERE)
Resting Heart Rate 78 (check HERE)

My plan is to get down to 11 stone – that’s a loss of 65lbs

Chris Jones

4 Responses to Week Zero: I have decided it’s time to get healthy

  1. martin April 5, 2013 at 5:39 pm #

    That’s great. But I subscribe to your blog because I am interested in independent film making not diet and exercise plans. Remember your audience might just not be that interested in this particular train of thought.

  2. Chris April 5, 2013 at 5:46 pm #

    Thanks Martin, I am sure you can cope with one post a week? It’s not on the main blog, on a tab, so you can ignore it if you like.

  3. Mark Morris April 6, 2013 at 10:05 pm #

    Chris

    I think its very brave to go public with this and my heart goes out to you as probably many of us have been there done that and know the misery of missing out on treats.. By sharing your struggle to reach 11 stone complete fifty kisses and develop and make Rocketboy and bearing in mind film making can be very stressfull. I’m sure many of us comfort eat when things go wrong. So your task is simply herculean.

    The blog is even more compelling because ot the huge challenges you have set yourself..

    Good luck!

  4. Chris Jones April 7, 2013 at 7:33 pm #

    Thanks Mark, I appreciate your encouragement!

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