Weight Loss Day by Day Diary:

Day 1: Sunday February 5, 2006.

In response to an email I received from a reader I have taken up her suggestion to share my next weight control program by publishing my weight loss diary in article form for everybody to follow.

Ill start with a few personal details that will give you a guideline to make comparisons with your own progress.

- My height is a fraction over 6 feet. (1.83m)

- My current weight is 197 pounds (97.5 kilos)

- My target weight is 180 pounds (89 kilos.)

- My age is 65.

- My physical condition is basically sound but I do suffer from osteo-arthritis in both ankles. The left is severe the right isnt much of a problem.

I guess the reason for coming clean on those personal details is to make the point that age or physical condition is a factor. Younger, fitter people will find this easier.

I have used this system to control my weight for close to thirty years now and it has never let me down. I use a very scientific measuring gauge known as a waistband. When it gets tight I need to lose some weight, when it goes slack I go back to my normal routine. Usually I only allow my weight to go over by 10 pounds (4.5 kilos) before taking action. This year it has soared due to a very busy January that flew past so quickly I barely noticed it leaving my Christmas weight gain to get worse. Now I have to lose 17 pounds (7.65 kilos) and that is what makes it more interesting and worth sharing the experience with you.

You will notice from the above paragraph I have no doubt that I will lose it and this is an important part of the weight loss mindset. If this is the first time you have attempted this system you will have to complete the first few goals to prove that you can do it; after that you will have the same degree of confidence that I have.

The first thing I must do is set goals. Adherence to and achievement of goals is the basic difference between winners and losers. Here I must be honest and tell you that 17 pounds seems like a mountain to me and I know that it will take me 17 weeks to successfully dispose of it. Hence I will not even look at losing 17 pounds as my initial goal. My goals are listed below:

- At the end of week 1 I will have abided by my goal of dropping one item of food from my diet each day without cheating. I will lose one pound (450 grams)

- By the end of week 2 I will have increased my walking/exercise periods from 10 minutes on Monday, Wednesday and Saturday to 12 minutes each session. I will have lost 2 pounds.

- By the end of February I will exercise Monday, Wednesday and Saturday for 15 minutes each time. My weight will be 194 pounds (96 kilos)

That is enough for now: I will update my goals as I go along. As you can see my weight loss goals are simple and within reach without too much effort. Why? Because we must all start training our minds to achieve our goals. If I set a goal to lose 10 pounds in one week and I only lose eight I will look upon myself as a loser and soon give up. To be of use goals must be achievable or they will soon cease to function for us. - I have entered my first three goals in my diary and tomorrow we start in earnest.

You can follow this diary via RSS, your favorite article site or at my website in the news blogs section.

This article is copyright David McCarthy 2006.