December 10, 2008 I was tipping the scales at 284 lbs. and on March 17, 2009 I clocked in at a svelte 262 lbs. I got here without a specific diet and my exercise routine changed very little. Two things I believe have lead to my success are tracking my caloric expenditure and consumption on the web-based Graphite application, an easy to use database for recording and monitoring what I eat and how many calories I burn. If it sounds like a pain or that it takes a lot of time, it doesn’t. I spend about 3 – 5 minutes a day on the application. Seeing the results and daily progress right in front of me has been motivating and addictive. It’s not work, it’s just what I do now.
Secondly, because I am keeping track of what I eat I make better choices in what I eat. I have been eating more protein with the goal of eating 1 gram of protein per pound of bodyweight. Eating more protein, mostly from shakes, helps add lean muscle mass and increase resting metabolic rate. The goal is increased lean muscle mass and decreased bodyfat, and not weight loss. The scale can mislead especially when strength training and trading good for bad pounds. The mirror, the fit of your jeans, friends, the scale, and how you feel are all progress trackers and should be considered in balance.