How I lost 53 lbs in 123 Days



Article by Carl Derving | Founder & CEO of Jacqd

For this post to make any sense, you will need to read my first blog post, which you can access by clicking here.

For those who have read my previous blog post, you will know that I had already lost 30 lbs and had another 23 lbs to go to reach my target in 41 days time, after plateauing for 2 weeks and not losing any weight. 

The great news is that I achieved this target in 40 days, but it wasn't easy in the final weeks.

The table shows my progress in the final leg of my weight loss journey, as I aimed to get down to 203 lbs by my wedding day.

As you can see by 13/09/20, I was 7 lbs (2 weeks) behind my cumulative target and only had 20 days left to lose 15 lbs, which is the equivalent of just over 5 lbs a week, which was more than my original target of 3 lbs per week.

In the final 5 days, I had to lose 4 lbs to reach my target, which was nearly 1 lb per day.

So what went wrong that I was so far off the mark each week, that I had to tank it in my final 20 days?

Well from my previous blog post, I had mentioned that the first two weeks after the week ending 09/08/20, my body was fighting back. I suspect that this was caused by a lack of calorific deficit.

If you don't know what that means, it basically means that if you don't burn more calories in a day than what you consume through eating and drinking, then you will not lose any weight if they are equal to each other. If calories in are more than calories out, then you gain weight as your body converts calories to fat, because it doesn't know what else to so with them.

If you burn more calories than you consume each day, you lose weight as your body feeds off of your stored fat reserves.

It's a bit more complicated than that but I'm not a sports scientist, I just crunch numbers and that explanation works for me and my logic.

So with a lack of calorific deficit, I had two choices. I either ate less or I up my exercise game and join a gym. I was already skipping breakfast at this point and eating cereal for lunch, so joining a gym is what I did.

I joined my local Pure Gym, which to be fair is not a bad gym at all. The monthly fee is pretty cheap and the facilities are pretty good. I find it less busy around 2pm, which is when I tend to go.

I instantly saw a positive movement in my plateau and ended up losing 2 lbs in my first week and then 5 lbs in my second week, as I started going more frequent, up to 5 or 6 times a week.

I hit a little plateau again on the third week, only losing 1 lb, but for the final 20 days I would tank it by aiming to burn 500 calories each day while at the gym.

To do this, I would do around 25 minutes on weight training, doing 3 sets and 10-12 reps on each exercise. I was not looking to lift heavy, just lift heavy enough that I could just push out around 10 reps each time.

After weight training I would do 10 minutes on the cross trainer and 10 minutes on the running machine, focusing on hill climbing and pushing the machines to the maximum resistance while aiming to be moving at around 8-10 kilometres per hour, which is a quick walk. I could burn around 250-300 calories alone on these machines, with the rest of the calories burned, coming from the weights I had just lifted.

And that is how I reached my goal of losing 53 lbs in  123 days. No magic required, no special pill, no surgery, just setting realistic targets each week and pushing a bit harder if I fell short one week.

So what's next? Am I done?

Absolutely not. My next goal is to get down to 175 lbs by November 29th, which is 28 lbs in 58 days, or 3 lbs a week again.

To be continued...

 

Article by Carl Derving | Founder & CEO of Jacqd


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