I’m looking to change three main things as part of this weight loss and transformation process:

1. Drop weight and keep it off
2. Reduce body fat % (and cut visceral fat)
3. Get fit again (and build strength)

So I’m monitoring these closely. My Withings smart scale gives me info on these (although the fitness score is a bit of a grey area so the jury is still out on that).

The two-weekly cadence of weigh-ins is paying off as I’m seeing substantial drops between weigh in clusters.

Body fat is dropping whilst muscle mass is ‘increasing’ (it’s not really, it’s just holding steady and becoming a higher percentage as body fat drops).

Seeing this consistent drop is super motivating. Especially as I looked at Apple Health and saw my weight in stones (I was up to nearly 20st in January).

In my head, I thought I was 19 stone, but it turns out I’ve lost weight down to that.

Anyway, the levers I’m pulling over the next few weeks to keep weight loss progress going are:

Habit building to drive change

1. Planning time better to make it easier to fit in healthy choices – food and activity
2. Adding two activities in every day – some walking and some biking. With gym or runs on top of that.

The top one is, I think, going to be a cornerstone habit. Building out from the idea of working on ‘The thing before the thing’. What are the things you have to do to make success happen.

An example of that was doing a food shop where everything in my basket (except Hot Cross Buns) was aimed at hitting one of my nutrition goals (150g of protein a day, veg or fruit with every meal (veg with breakfast still doesn’t compute), and keep below 2,000 calories a day).

By making healthier choices when I shopped, I could make healthier choices when I was looking at what to make. Past me helping future me by doing the thing before the thing.

Let’s see where I get to this month.