This post appears as part of our Healthy 2021 series, in which we follow three MedicalHealthDoctor.com team members as they attempt to improve their health this year. You can follow their journey
By Bill Kim
Before starting this journey, I went to Dr. Bruni met MedicalHealthDoctor.com’s lead medical director to suggest the most effective route. She recommended that I buy a biometric scale so that I could learn more about my body than just weight. It can be scary, especially for someone close to 50 who knows he is not in the best health. But I knew I needed information, so I bought the scale in January, except for my timeQuarantine, using it every day.
The scale has revealed some hard truths, but it has also helped me. The information I get – and from my food – has opened my eyes to what is working and where I need to work harder.
On the weight front, I’m very happy – I’m down 14 pounds in 6 weeks! After losing 8 pounds the first week, I was expecting to be down a bit more. But the reality is that I am losing 2.5 pounds a week, which is a safe, healthy level of weight loss. That’s great! My body fat is down from 33% to 32% (Dr. Bruni says I need to be below 25%, so I have to do some work) and my BMI has dropped from 34 to 33 (target here is 24 , Therefore equals my body weight).
And then occurs in the muscles. To see this information from my biometric scale was a real eye opener. Dr. Bruni said that my age is usually 75% -87% muscular. Mine is at 30.9%! Now let’s be real, strength training has never been my thing (I lift weights and avoid it as much as possible), but I had no idea my number was missing that mark much (I knew I was Chris Not Hemsworth, but geez!). There is some good news. It has increased from 30.1% to 30.9%, so this is progress. And I’m finally overworked. Last week I entered six workouts and knocked out my first two runs – COVID-19. The run felt amazing – it was so good to be back on the pavement running again!
I’ll keep running for my cardio, and that’s not a problem – running is my jam. I need to make myself a strength train at least 2-3 times a week – definitely No My jam. Weight and I do not have a good relationship. But given how little muscle I have, I am motivated to adjust and improve it.
On the food side, looking back at my food log I am quite satisfied with how I am doing. I have exceeded my calorie goal just 11 times in 42 days, but there are three things that jump off the page in those 11 days: eating, portion size, and dessert! I covered a lot in it, But given how anxious my family has worried me. Being a freshman daughter who is a competitive cheerleader means we are constantly on the move, and this leads to a lot of drive-through visits. If we can circumvent the temptation of a quick meal and try cooking at home, it will all benefit us greatly!
All in all, things are going great. I am happy with my progress, and I have some new things to focus on. My healthy 2021 blogging partner Laura just wroteAnd lifting weights, so I’m overshadowing her support and advice: “You’re here for you! Busy! “
Kettlebells, I’ll see you in the morning!
Bill is the Senior Manager of Funded Content Strategy for MedicalHealthDoctor.com. He has been trying to find balance with his weight, exercise and overall well-being for over 15 years. As Bill reaches 50, he understands how important it is to have good healthy habits and take better care of yourself. He is supported by his wife and two children (ages 22 and 15) and hopes that this blog humanizes the difficulties of losing weight in middle age and offers hope to others who are experiencing similar . For more information about his journey, follow him on InstagramAnd on TikTok .