Bill’s Using His Scale and Food Log to Keep Him on Track
This article is part of our Healthier 2021 series, in which we follow three members of the WebMD team as they strive to improve their health this year. You can follow their travels here.
By Bill Kimm
Before starting this journey, I sat down with Dr. Bruni, Senior Medical Director of WebMD, for advice on the most effective route to take. She recommended that I buy a biometric scale to find out more about my body than my weight. It can be scary, especially for someone approaching 50 who knows they are not in better health. But I knew I needed this information, so I bought the scale in January, and with the exception of my COVID quarantine time, I use it every day.
The scale revealed some hard truths, but it also helped me. The information I get from it – and my food diaries – has opened my eyes to what works and where I need to work harder.
On the weight front, I’m pretty happy – I lost 14 pounds in 6 weeks! After losing 8 pounds the first week, I was hoping to be down a bit more. But the reality is that I am losing 2.5 pounds per week, which is a safe and healthy level of weight loss. That’s great! My body fat went from 33% to 32% (Dr Bruni says I should be below 25% so I have some work to do) and my BMI went from 34 to 33 (the goal here is of 24, so on par with my bodyweight figures).
And then there is muscle mass. Seeing this information from my biometric scale was a real eye-opener. Dr Bruni said that men my age typically have 75-87% muscle mass. Mine is at 30.9%! Now let’s face it, strength training was never my thing (I hate lifting weights and avoiding it whenever possible), but I had no idea my number was missing the mark so much (I knew I didn’t. was not Chris Hemsworth, but damn it!). There is some good news. It went from 30.1% to 30.9%, so that’s progress. And I finally work more. Last week I logged six workouts and eliminated my first two races after COVID-19. The trails were amazing – it was so good to be back on the sidewalk running!
I’ll keep running for my cardio, and that’s okay – running is my jam. I also need to strength train at least 2-3 times a week – definitely do not my jam. Weight and I don’t have a good relationship. But given the little muscle I have, I’m motivated to adjust and improve this.
On the food side, looking at my food diaries, I’m pretty happy with what I’m doing. I exceeded my calorie goal only 11 times in 42 days, but there are three things that jump off the page during those 11 days: restaurant eating, portion sizes, and dessert! I covered a lot of this in last week’s blog, but seeing how much my family dines concerns me. Having a first year daughter who’s a competitive cheerleader means we’re constantly on the go, which leads to lots of driving tours. If we can get around the temptation of a quick meal and make the effort to cook at home, it would benefit us all greatly!
All in all, everything is going very well. I’m happy with my progress and have a few new things to focus on. Laura, my 2021 health blogging partner, just wrote about her journey in bodybuilding and bodybuilding, so I lean heavily on her support and advice: “You’re here for you! To be busy!”
Kettlebells, I’ll see you in the morning!
Bill is the Senior Director of Funded Content Strategy for WebMD. He has been trying to find a balance with his weight, exercise and general well-being for over 15 years. As he approaches 50, Bill understands how important it is to maintain good, healthy habits and take better care of yourself. He has the support of his wife and two children (aged 22 and 15) and hopes this blog humanizes the struggles of weight loss in middle age and offers hope to others who live. the same thing. To learn more about his career, follow him on Instagram @billkimm and on TikTok @ billkimm3.
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