Health & Fitness

I need to stay alert while driving by taking care of myself while not driving. Getting plenty of sleep, exercising, eating right, and drinking plenty of water each day are the ways to keep my body awake and alert.

Weight

My weight goal is to get my down to 199 lbs (24.9 BMI) which is considered normal weight according to the BMI calculator for men. I will work to be at this weight before 9/23/2022 (or at 52 weeks). My DOT physical was on 9/24/2021 and the Concentra scale had me at 264 lbs. Not sure if they took any pounds off for clothing because their scale and my scale would be 10 lbs off.

WeekDateWeightBMICategoryLbs. To Go
4307/14/22225.028.1Overweight26.0
3405/13/22235.529.4Overweight36.5
2102/06/22249.031.1Obese50.0
1801/16/22252.031.5Obese53.0
1312/13/21253.531.6Obese54.5
1111/27/21253.531.6Obese54.5
911/15/21257.532.1Obese58.5
811/08/21255.531.9Obese56.5
711/01/21261.032.6Obese62.0
610/25/21262.532.7Obese63.5
510/19/21263.032.9Obese64.0
410/12/21265.033.1Obese66.0
310/04/21268.033.5Obese69.0
209/27/21272.034.0Obese73.0
109/23/21273.534.1Obese74.5

Diet

Portion Control

Portion control is my number one goal regarding diet. The diversity of foods in my diet is probably adequate for nutritional purposes but my portions have been too large at home to lose weight. Therefore, I'm focused on my portions and keeping close to the recommended serving sizes in order to reduce my calorie intake.

Supplements

Vitamins

I'm trying out One a Day® Men's 50+ Complete Multivitamin to address six key concerns of aging: heart health, healthy energy metabolism, eye health, healthy brain function, healthy blood pressure, and immune health. While I feel pretty healthy (other than weight) I want to be sure that my body receives all the help it can get as I get older.

Protein

I'm also trying out Orgain® Organic Protein. This is a plant-based protein powder that will provide an additional 21g of plant protein with no sugar. Just making sure I get all I can to help lose weight to a normal level.

My daily intake is actually half of the recommended amount. That is only 6 oz of skim milk and one scoop. Keeps me feeling full through the morning until lunch.

I've tried both chocolate and vanilla and I prefer vanilla.

Exercise

Bodyweight exercises work very well for the road. There isn't any equipment; just bodyweight. These are the exercises that I'm either currently doing or will do as I continue to lower my BMI.

Squats

Squats are a body-weight exercise to increase lower body strength. They help burn extra calories and increase flexibility. Your core muscles, bones, joints will benefit.

I do as many sets of 20 in a day (throughout the day) as I have time to do.

Push Ups

Push-ups are a body-weight exercise to increase chest, shoulder, tricep, bicep, and upper back strength. They help burn extra calories and increase flexibility. Your core muscles, bones, joints will benefit.

I do as many sets of 20 in a day (throughout the day) as I have time to do.

Planks

Planks are a body-weight exercise to increase core strength. They help burn extra calories and decrease the risk of back and spinal column injury. Your core muscles, posture, and balance will benefit.

I do as many sets of 1-minute planks in a day (throughout the day) as I have time to do.

Mountain Climbers

I haven't started mountain climbers yet.

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