2023 My Weight Loss Journey from 184 lbs --> 165 lbs ; 19 lbs lost

My Weight Loss Journey: Breaking Through the Plateau

I've tried for years to lose weight, but each attempt ended in short-lived success, as I quickly lost focus. Recently, my weight hit 184 lbs, and I decided to try again, motivated by feeling and looking bloated. Despite setbacks, I'm determined to achieve my goal this time.

Current Progress

Starting Weight: 184 lbs
Goal: 150 lbs (new target), revised from 155 lbs
Plateau: I hit 165 lbs in May 2024, but I'm stuck here despite consistent effort.

Summary of Goals & Plan

Old Goal: 155 lbs (BMI 22.2)
New Goal: 150 lbs
Caloric Deficit: Aim to lose 34 lbs, or about 119,000 calories
Timeframe: 15-29 weeks, focusing on 2 lbs per week

Weight Loss Strategy Outline

Weekly Weight and Step Goals
Vacation Takeaway: 20k Steps Daily is Possible
Diet Strategy: Avoid Junk Food and Eat Healthier
Daily Step Goal: 10k Steps
Alcohol Limitation
Reward Goal: AirPods for Motivation
Journey Log

1. Weekly Weight Loss Progress Summary

Starting Weight: 184 lbs
Week-by-Week Overview:
- Week 01: Goal 182 lbs | 4 lbs lost | 180 lbs
- Week 02: Goal 180 lbs | 5 lbs lost | 175 lbs
- Week 03: Goal 178 lbs | 0 lbs lost | 175 lbs
- Week 04: Goal 176 lbs | 2 lbs lost | 173 lbs
- Week 05: Goal 174 lbs | 3 lbs lost | 170 lbs
- Week 06: Goal 172 lbs | 1 lb lost | 169 lbs
- Week 07: Goal 170 lbs | 2 lbs lost | 167 lbs
- Week 08: Goal 168 lbs | 2 lbs gain | 169 lbs
- Week 09: Goal 166 lbs | 4 lbs lost | 165 lbs
- Week 10: Goal 164 lbs | 3 lbs gain | 168 lbs
- Week 11: Goal 166 lbs | 1 lb lost | 167 lbs
- Week 12: Goal 165 lbs | 0 lbs lost | 167 lbs
- Week 13: Goal 165 lbs | 2 lbs lost | 165 lbs
- Week 14: Goal 163 lbs | 1 lb lost | 164 lbs
- Week 15: Goal 161 lbs | 0 lbs lost | 164 lbs
- Week 16: Goal 161 lbs | 0 lbs lost | 164 lbs
- Week 17: Goal 161 lbs | 0 lbs lost | 164 lbs
Upcoming Goals:
- Week 18: Goal 161 lbs
- Week 19-24: Target weight reductions continue (specific goals to be determined based on ongoing progress).

If I can lose 2 pounds per week then I can hit my targets. I’ve had to reset my weekly goals a few times as I’ve been plateauing or gaining weight.

2. Vacation Helped Me Learn I Can Walk 20K Steps Per Day

The two-week vacation has shown me that I can comfortably walk 20,000 steps in a day without feeling overwhelmed. Previously, my average was around 5,000 steps daily, and I had to make a concerted effort to increase that to 7,000-8,000 steps through deliberate 15-20 minute walking sessions. This experience has opened my eyes to the potential of incorporating more physical activity into my routine.

3. Diet: Avoid Junk Food & Eat Healthier

Avoiding junk food will be more challenging than walking for 100 minutes a day, as I often turn to unhealthy snacks due to depression about my weight and stress from work and life. However, I realize it’s a vicious cycle, and to improve my situation, I need to break free from this pattern by steering clear of chips, cookies, and soda. Just one serving of these snacks can contain 200-400 calories, which would require me to walk for an hour to burn off.

It’s astounding how efficient our bodies are at storing calories; eating five bags of chips can result in a need for five hours of walking to compensate. While this low-calorie consumption might be beneficial in a survival situation, it certainly doesn't work in my urban lifestyle.

To combat this, I will also focus on eating healthier foods. Increasing my intake of fruits and vegetables will help curb my cravings for junk food. I plan to incorporate quick and nutritious options like bananas, oranges, and apples into my diet.

4. Goal: 10,000 Steps Per Day or 100 Minutes

My goal is to walk 10,000 steps per day, which is equivalent to 5 miles at 3 mph, taking about 100 minutes. If I can improve my pace to 4 mph, I could complete this in just 75 minutes. However, I will focus on what’s realistic for me, as I’ve been working towards weight loss for years.

5. Diet: Limit Alcohol

Reducing my alcohol consumption is a tough but necessary step. I plan to limit my drinking to 1-2 times per week, with a maximum of 1-2 drinks during those occasions. By setting these boundaries, I aim to make healthier choices that will support my overall weight loss goals.

6. Rewards for Achieving: AirPods

When I feel down about my weight, I’ll turn to walking as a way to lift my spirits. To motivate myself further, I’ve decided that my reward for reaching my weight loss goals will be a pair of AirPods (2nd Gen). Focusing on something positive will help me stay committed to my journey.

VIII. Journey Log

Journey Log

Week #1 - 6/11/23

Weight: 180 lbs
Weight Lost: 4 lbs

Step Count:
- Monday: 6.2k
- Tuesday: 8.5k
- Wednesday: 7.6k
- Thursday: 9.3k
- Friday: 5.4k
- Saturday: 13.9k
- Sunday: 16k
  Total: 66.9k (4% below target of 70k)

I tried my best, but it's difficult to walk 5 miles a day without a purpose. In Japan and Korea, walking was essential to get anywhere, but here in the U.S., driving is necessary. I often find myself driving to a mall just to walk for exercise—ironic, isn’t it?

A. Start Early in the Day

Morning walks around my company's campus helped me gain 1k steps for the day, especially on Tuesday to Thursday.

B. Equipment Matters

I experienced foot pain, realizing my shoes were the problem. I decided to ditch my Court Vision and Converse shoes and cold-stored my AJ1 Mid's. I kept my AJ1 Low 9.5M and added a pair of AJ1 Low 10.5M for comfort. Investing in good shoes is essential for my exercise journey.

Week #2 - 6/18/23

Weight: 175 lbs
Weight Lost: 5 lbs

Step Count:
- Monday: 13k
- Tuesday: 9k
- Wednesday: 12.3k
- Thursday: 12.8k
- Friday: 7.8k
- Saturday: 14k
- Sunday: 14.5k
  Total: 85k (+21% above target of 70k)

I'm getting into a rhythm and can hit over 10k steps per day. The morning walk, plus two walks at work and an afternoon walk, keeps me moving. Yes, it takes almost 100 minutes a day, but it’s worth it.

I feel less bloated, likely due to healthier eating and exercise, reducing inflammation. My face feels less puffy. I’m aiming to get to 178 lbs by the end of the week.

A. Speed Up the Workout

I've increased my walking speed to 3.3 mph, finishing my workouts faster. My VO2 levels are improving, hitting 32 as my heart rate reaches 140 bpm.

B. Avoid Losing Weight Too Fast

While losing weight feels good, I’m concerned about loose skin. I expect my progress to slow as I lose the easy weight.

I’ve started my day at 6 am and feel productive by 8 am, completing errands by noon. This gives me more leisure time!

C. Limit Maximum Steps

I’ve begun to limit my walks to 2-3 miles and restrict my daily total to 13-14k steps to avoid injuries. I’m feeling the benefits of logging my exercise.

Week #3 - 6/25/23

Weight: 175 lbs
Weight Lost: 0 lbs

Step Count:
- Monday: 13k
- Tuesday: 13k
- Wednesday: 7.7k
- Thursday: 10.3k
- Friday: 7.4k
- Saturday: 15.3k
- Sunday: 14.3k
  Total: 80.7k (+15% above target of 70k)

No weight loss this week, but I feel stronger. It’s likely a plateau after two weeks of weight loss.

A. Limit Maximum Steps

Calf aches remind me to limit my walks, so I’m now throttling down to 2 miles in the morning and 2 in the afternoon on weekdays.

B. Diet Adjustments

I’m reducing calories, focusing on two big meals and a light dinner. I’ve cut down my portions, especially for rice, eggs, and meat. I’ll stick to small snacks like fruit or nuts.

C. Sock Choice

I’ve learned the importance of sock type. I switched from low-cut to ankle-high socks to prevent blisters as I increased my speed. Finding thicker, padded socks has also helped.

Week #4 - 7/2/23

Weight: 173 lbs
Weight Lost: 2 lbs

Step Count:
- Monday: 12.5k
- Tuesday: 11.3k
- Wednesday: 4.1k
- Thursday: 9.5k
- Friday: 5.5k
- Saturday: 8.6k
- Sunday: 11.2k
  Total: 62.6k (11% below target of 70k)

1 Month Checkpoint: 11 lbs lost

Most weight loss happened in the first two weeks. After hitting a plateau, I’m seeing progress again.

A. Calories Matter More Than Exercise

I realize no amount of exercise can offset extra calories. Higher quality calories from fruits and veggies are key.

B. Moderation in Exercise

I had ambitious goals of 12 hours a week but decided to cut back to 4 hours to avoid fatigue.

Week #5 - 7/9/23

Weight: 170 lbs
Weight Lost: 3 lbs - 50% of Goal to 155 lbs

Step Count:
- Monday: 7.6k
- Tuesday: 7.8k
- Wednesday: 7.3k
- Thursday: 9.8k
- Friday: 9.3k
- Saturday: 11.8k
- Sunday: 11.2k
  Total: 65.1k (7% below target of 70k)

Focusing on moderation in both exercise and diet is key. I’ve learned that skipping snacks saves me more calories than walking.

I'm halfway to 155 lbs, feeling optimistic about hitting my goal in the next eight weeks.

Week #6 - 7/16/23

Weight: 169 lbs
Weight Lost: 1 lb

Step Count:
- Monday: 12.1k
- Tuesday: 8.8k
- Wednesday: 7.3k
- Thursday: 7.7k
- Friday: 6k
- Saturday: 10k
- Sunday: 10k
  Total: 63k (10% below target of 70k)

I hit 169 lbs, breaking a barrier. My new routine of limiting meals to one large breakfast and a small dinner seems to work. I’m avoiding unnecessary calories.

Week #7 - 7/23/23

Weight: 167 lbs
Weight Lost: 2 lbs

Step Count:
- Monday: 7.4k
- Tuesday: 8.4k
- Wednesday: 7.2k
- Thursday: 7.1k
- Friday: 4.8k
- Saturday: 10k
- Sunday: 13.5k
  Total: 58.5k (16% below target of 70k)

Stress from work led to missing two days of exercise, affecting my mood.

Week #8 - 7/30/23

Weight: 169 lbs
Weight Gained: 2 lbs

Step Count:
- Monday: 10.7k
- Tuesday: 9.5k
- Wednesday: 16.2k
- Thursday: 10.2k
- Friday: 6k
- Saturday: 11.4k
- Sunday: 11k
  Total: 74.4k (6% above target of 70k)

The LA trip set me back, leading to overeating and gaining 2 lbs. It’s a reminder of how easily weight can come back.

Week #9 - 8/6/23

Weight: 165 lbs
Weight Lost: 4 lbs

Step Count:
- Monday: 8.4k
- Tuesday: 7.9k
- Wednesday: 7.3k
- Thursday: 10.9k
- Friday: 5.6k
- Saturday: 11.5k
- Sunday: 10.2k
  Total: 61.9k (12% below target of 70k)

I’ve revised my goal to 150 lbs for a healthier BMI. Weight gained in LA was temporary, as I returned to my regimen.

Week#10 - 8/13/23 - 3 lbs gain - 168 lbs

Monday - 6.7k
Tuesday - 5.6k
Wednesday - 4.8k
Thursday - 10k
Friday - 5.9k
Saturday - 10.3k
Sunday - 8.3k

Total = 51.8k or about -26% below target of 70k

Lots of events and big dinner functions, inevitably gained weight. Working now to get back on track. It’s so easy to gain back weight.

I’m also well below my walking goal.

Week#11 - 8/20/23 - 1 lbs lost - 167 lbs

Monday - 6.4k
Tuesday - 7.8k
Wednesday - 10.4k
Thursday - 9.3k
Friday - 5.5k
Saturday - 12.1k
Sunday - 6.2k

Total = 57.6k or about -18% below target of 70k

Week#12 - 8/27/23 - No Change - 167 lbs

Monday - 6.5k
Tuesday - 5.1k
Wednesday - 8.6k
Thursday - 8.5k
Friday - 5.6k
Saturday - 8.3k
Sunday - 8.9k

Total = 51.5k or about -26% below target of 70k

Plateaued this week. But then I wasn’t taking dieting seriously and ate quite a few snacks at work and consumed several alcoholic drinks per day. Being flat is actually good considering that perspective.

Week#13 - 9/3/23 - 2 lbs loss - 165 lbs

Monday - 6.1k
Tuesday - 5.4k
Wednesday - 8.6k
Thursday - 7.6k
Friday - 6.6k
Saturday - 13k
Sunday - 8.5k

Total = 55.7k or about -20% below target of 70k

That’s enough of a break from dieting as I cut back on the snacks and resume proper nutrition. Pump exercise back up and need to get to 10k steps a day average.

It is very easy to fall behind in dieting. The key has always been eating healthy and portion control. Calorie counting. Exercise only helps invigorate the body and keep your mind off of things.

Week#14 - 9/10/23 - 1 lbs lost - 164 lbs

Monday - 8.2k
Tuesday - 7.7k
Wednesday - 7.2k
Thursday - 6.1k
Friday - 3.7k
Saturday - 9.7k
Sunday - 9k

Total = 51.5k or about -26% below target of 70k

Week#15 - 9/17/23 - 0 lbs lost - 164 lbs

Monday - 9.5k
Tuesday - 8.3k
Wednesday - 7.5k
Thursday - 5.4K
Friday - 7.3k
Saturday - 11.2k
Sunday - 9.2k

Total = 58.4K or about -17% below target of 70k

Plateau yet again. I guess it’s better than gaining weight. Just keep trying. Increasing my walking steps might be helping avoid weight gain.

Week#16 - 9/24/23 - 0 lbs lost - 164 lbs

Monday - 7.1k
Tuesday - 7.5k
Wednesday - 7.3k
Thursday - 8.6k
Friday - 5.8k
Saturday - 6.4K
Sunday - 7.6k

Total = 50.3k or about -28% below target of 70k

Flatlined and not walking as much as I should.

Week#17 - 10/1/23 - 0 lbs lost - 164 lbs

Monday - 7.1k
Tuesday - 6.4k
Wednesday - 7.2k
Thursday - 5.9k
Friday - 7k
Saturday - 10.7k
Sunday - 8.9k

Total = 53.1k or about -24% below target of 70k

This sucks. Flatlined.

Week#18 - 10/8/23

Monday - 9.3k
Tuesday - 5.7k
Wednesday - 7.9k
Thursday -
Friday -
Saturday -
Sunday -