Moving from the mountains to the jungle, and then becoming a father has resulted in 8kg weight gain in the last 6 months
This post is mostly for me to reflect back on over the next months, it is probably pretty boring!
I used to walk 1.5miles to work and back every day, jog twice a week and on the weekend do long treks in the mountains (10-20miles, 1000-2000m ascent) but in January I moved to Virginia and became a father in March. I work form home so no walking commute. With the baby there was no time or energy for the first months to exercise, and then in the summer it is far too hot (35-38* but as humid as the jungle, even at 5am). I also don't have the mountains, and being a new father and new home owner my weekend excursions are short 3-4 miles strolls and mowing the lawn.
Pretty shocking how the pounds packed on. My diet although not excellent is OK, the weight gain mostly comes from lack of exercise and large change in lifestyle.
Anyway, I have set a goal to loose 10kg. Although I don't really care about the exact weight I want to get back to my fitness and figure- the weight has really put itself on my belly!
Ultimately I want to find an external goal like running a marathon without caring about the weight, the weight will then just be a natural consequence. This will help motivate me.
My rough plan is this:
Slight change in diet. Since moving to the US I started drinking 1 can of soda in the day, this will go. I also drink 1 33CL bottle of beer a night 5 times a week (really, just the one small beer). The other nights might have a soda. These will be reduced, but beer will be used as a reward. Something like 1 bottle for every 4 or 5 miles of running.
Small reduction in carbs. I love fresh homemade bread, pasta, sweet potato mash and of course potatoes in any fried form. I don't won't any severe Atkins type diet but I will try to reduce carbs. Specifically at lunch I normally have a small salads and a sandwich- I will just skip the bread and potentially add something extra to the salad like chicken.
Eating slightly smaller portion. I was raised to always finish my plate, even if I was stuffed. I also eat quickly so I'm not aware of how much I eat until I am full.
Eat more fish. I really prefer chicken, beef, pork, lamb, venison, game etc but will try to add fish once a week. Maybe a vegetarian meal as well.
Overall, not a black and white change. My diet is fairly good as it is, plenty of salads, fruit, vegetables, home made bread, whole wheat pasta, fresh vegetables from garden, almost all meals home made, minimal snacking.
Secondly I will have to increase exercise more.
Despite working from home I am going to do a 1-2 miles walk each morning. I have started jogging again, at the moment around 4 miles a day but in the past I was getting to 12-16miles 3 times a week. But the jogging won't last unless I can make a goal like a marathon.
When it is too hot to jog or walk far I am going to get to the pool or gym.
I will see where I get to. I'm currently at 78KG and won't to get to around 68KG and maintain it there. The last type I was really active and in serious training I was down to 64KG.
This post is mostly for me to reflect back on over the next months, it is probably pretty boring!
I used to walk 1.5miles to work and back every day, jog twice a week and on the weekend do long treks in the mountains (10-20miles, 1000-2000m ascent) but in January I moved to Virginia and became a father in March. I work form home so no walking commute. With the baby there was no time or energy for the first months to exercise, and then in the summer it is far too hot (35-38* but as humid as the jungle, even at 5am). I also don't have the mountains, and being a new father and new home owner my weekend excursions are short 3-4 miles strolls and mowing the lawn.
Pretty shocking how the pounds packed on. My diet although not excellent is OK, the weight gain mostly comes from lack of exercise and large change in lifestyle.
Anyway, I have set a goal to loose 10kg. Although I don't really care about the exact weight I want to get back to my fitness and figure- the weight has really put itself on my belly!
Ultimately I want to find an external goal like running a marathon without caring about the weight, the weight will then just be a natural consequence. This will help motivate me.
My rough plan is this:
Slight change in diet. Since moving to the US I started drinking 1 can of soda in the day, this will go. I also drink 1 33CL bottle of beer a night 5 times a week (really, just the one small beer). The other nights might have a soda. These will be reduced, but beer will be used as a reward. Something like 1 bottle for every 4 or 5 miles of running.
Small reduction in carbs. I love fresh homemade bread, pasta, sweet potato mash and of course potatoes in any fried form. I don't won't any severe Atkins type diet but I will try to reduce carbs. Specifically at lunch I normally have a small salads and a sandwich- I will just skip the bread and potentially add something extra to the salad like chicken.
Eating slightly smaller portion. I was raised to always finish my plate, even if I was stuffed. I also eat quickly so I'm not aware of how much I eat until I am full.
Eat more fish. I really prefer chicken, beef, pork, lamb, venison, game etc but will try to add fish once a week. Maybe a vegetarian meal as well.
Overall, not a black and white change. My diet is fairly good as it is, plenty of salads, fruit, vegetables, home made bread, whole wheat pasta, fresh vegetables from garden, almost all meals home made, minimal snacking.
Secondly I will have to increase exercise more.
Despite working from home I am going to do a 1-2 miles walk each morning. I have started jogging again, at the moment around 4 miles a day but in the past I was getting to 12-16miles 3 times a week. But the jogging won't last unless I can make a goal like a marathon.
When it is too hot to jog or walk far I am going to get to the pool or gym.
I will see where I get to. I'm currently at 78KG and won't to get to around 68KG and maintain it there. The last type I was really active and in serious training I was down to 64KG.