Tag Archives: weight loss

my partner in losing 100 pounds

Kenneth H. Cooper, MD, MPH, continues to wow us with his studies on health. He is known as the “Father of Aerobics, and is well respected.

His book, “The Aerobics Program for Total Well Being” is a pattern to follow to live a healthy life.

Dr. Cooper and Jack Fussell

The old guy, on the right, read the book, did what it said to do, and lost 100 pounds in eleven months,

160 pounds is in sight

The goal is to weigh 160 pounds by June 30, 2018 and then maintain that weight.

This morning the scales read 165 pounds and the 160 is indeed, in sight.

160 is close to maintenance weight when I was averaging 12 miles on foot daily.

Since January 24th, 2016, my miles per day has dropped to approximately 3 and 1/2.

Now that my average on foot per day has dropped, managing my weight takes a little more work.

personal post about weight and miles

As stated in other posts, last year was kind of an off year. The miles went down, the weight went up and I needed bigger clothes.

Today, 5 months into 2018, my miles on feet are 710. That’s the same number for all of last year.

The weight last year soared to approximately 184 pounds. This morning the scales spoke to me and they smiled. “166 pounds” and it was a good conversation. Another 6 or 7 pounds should do the job.

It feels good to be patient, do what needs doing, and feel the results.

my weight loss plan 

I purchased a book from Amazon for around $15.00. The title is “Aerobics for Total Well Being” and it was written be Dr. Kenneth Cooper. I purchased a heart rate monitor from Walmart for around  $35.00. 

I read the book. I picked 1800 calories for my daily limit. 75% of those calories were consumed before 1:00 pm. No eating after 7:00 pm. 50% were carbohydrates, 30% protein and 20% good fat. If I could not measure the food, I did not eat it. I ate what was measurable. 

Three days a week I performed light aerobics for 1/2 hour. Three days a week, for 1/2 hour, I performed light resistance training. I took off Sunday’s. 

I weighed every morning at the same time. I added up 7 days and divided it by 7. The 7 day average was what I tracked. 

I lost 100 lbs in eleven months. Here is a picture that was taken a few days before my ICU stay. 

I went to work 

Every time I post about my weight loss, I get private and public messages. Most want to know some particulars. Yesterday, a friend asked what happened that was different than the many times I had tried in the past. After a few minutes I answered simply and truthly;

“I went to work and stayed until the work was done”

he disappeared from Facebook a year ago . . . . .  

he emailed me this morning. Things are different now. I never suspected anything bad or sad. We met in 2013. “He called himself over the hill and fat.”

He sent a picture. He lost 93 lbs. 

  • No surgery
  • No medication 
  • No doctors

He said no to coming back on Facebook. Didn’t say why. 

He runs 3 miles daily, 5 days a week. On the 6th day, he runs 6 miles. The 7th day, he takes off and walks. 

We promised to stay in touch. 

Today was his birthday. He is 61 years old. 

During the time he was gone from Facebook I sent him an email one time monthly. I never missed a month. 

He apologized for the abruptness of his departure. We spoke on the phone this evening. 

Oh yeah, he is 5’10” tall and weighs in at 150 lbs.

Sunday, April 6th, 2014…..never too late to change

Sitting here in the Lodge at Amicalola Falls State Park, I realized I do not no hardly anyone that has lost a tremendous amount of weight and kept it off a long time.

It makes me feel good that I lost a lot of weight in 2001 and here it is 2014 and I have not gained any of it back.

It doesn’t make me feel good to realize I know a few people who have lost large amounts of weight but gained it back.

A friend of mine back in 1997 lost around 120 pounds. He kept it off about a year. During the next two years, following that, he gained 130 pounds. A net gain of 10 pounds.

Motive for losing the weight seems to be a big part. My motive was fear, fear of going back in intensive care and fear of dying.


Today is the Fi…

Today is the First Day of the Rest of Your Life !!

How many times have I heard this phrase and how many times have I said it. A lot. I never did anything with this phrase other than read it or say it.

That changed after leaving ICU at Kennestone Hospital in Marietta, Georgia in 2001 after a horrible bleeding ulcer. Four days of being hooked up to wires and having tubes pushed inside of me to take pictures and get a biopsy was enough for me. The doctor said if I stayed as I was, I might have one year to live. It was just a guess based on his experience, I think. It did not matter to me. The next day really was the first day of the rest of my life. I began learning as much as I could about proper diet and excercise and started doing it all.

I lost around 100 lbs in 11 months, by eating a healthy diet and doing excercise. No pills, no shots, no surgery, no doctors.

I finally took action on the phrase. “Today is the First Day of the Rest of My Life”