There has not been much change in the past 5 weeks. I ditched the calorie-counting routine and focused on getting as much protein as possible every day. Weekends were cheat days where I did not keep an eating window, while Mondays were getting-back-on-the-wagon days. I ate burgers, steaks, pasta, grilled chicken, pastries, donuts, rolls, and anything that I fancied. On certain days I drank beer, wine, or liquor. I kept a steady supply of peanuts as a snack for protein and fat. I generally began eating at 7 AM and stopped eating after 1 PM. There were days when I did not close my eating window until 3.30 PM.
I found this pattern to be working for me (though it may not work for everyone). On November 5, 2022, my result was 74.95 kg (165.23 lbs). The following week will be the holiday week and I don’t expect to do much weight controlling. Therefore this is my final result this year.
| Item | Measurement December 24, 2022 | Measurement January 24, 2022 | Healthy Standard1 |
|---|---|---|---|
| Weight2 | 73.7 kg (162.59 lbs) | 98.7 Kg (217.6 lbs) | 55.3-68.0 kg (121.9-149.9 lbs) |
| BMI2 | 27.0 (Overweight) | 36.2 (Obese) | 18.5-23.9 |
| Waist (circumference)3 | 96 cm (37.79 in) | 122 cm (48.03 in) | < 102 cm (40 in) |
| Hip (circumference)3 | 101 cm (39.76 in) | 120 cm (47.24 in) | |
| Waist to Hip Ratio (WHR) | 0.95 | 1.01 | < 0.9 |
| Blood Pressure4 (Systolic/Diastolic) | 112 mmHg/ 78 mmHg | 137mmHg/ 95 mmHg | 110/70 mmHg- 145/90 mmHg |
| Body Fat2 | 26.6 % | 36.2% | 18.0-23.0% |
| Visceral Fat2 | 14 | 17 | <9 |
| Total Weight Lost | 25.0 kg (55.1 lbs) | 23.7% |
I am happy to report that after exactly 11 months I achieved a 25kg (55 lbs) weight loss this year. Compared to past programs, this is the slowest by far. On the other hand, it has been the most enjoyable and sustainable. I don’t have to deprive myself of my favorite food and drinks, although I have to keep an eye on the portion. I have developed a keen sense of sugar and carbs.
My goals for next year are:
- I want to continue doing intermittent fasting until I am in the 68-69 kg range. After that, I will fast a couple of times every month to maintain my health.
- I have signed up for a 10K race next July and I am excited to start running again. Now I need to tell my body to get excited three times a week at 5AM for my morning run.
- I will add a fitness program to get my body fat percentage to 23% or less.
Happy end of the year, everyone!
Life At Slow-Mo 
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