Copyright 2010 – Richard A. Clinchy, III Page 2
Normal – 18.5 to 24.9Overweight – 25.0 to 29.9Obese – 30.0 and aboveIf one takes military health recommendations as a standard, we find that aside from a carefuldiet but not starving oneself, the Department of Defense recommends exercise at least threetimes weekly for all Service Members…irrespective of age. Exercise does not necessarily meanrunning grueling obstacle courses, going on forced marches with a full ruck, or competition inmarathons. But at any age we can walk, ride a bike, swim, play golf or tennis, or get on atreadmill three times each week and in so doing accelerate weight loss and probably feel a lotbetter as a result. You might be asking, “So, what are you doing about that weight and that gut you talkedabout?” My “epiphany” occurred around October of 2008 and, for starters, I had a targetweight of 202 pounds by April 1, 2009. In the past I had tried Atkins and other diet plans andhad marginal success but none were sustainable. After some reading of books written by JimKaras, Dr. Nicholas Perricone, and others, I concluded that there were all sorts of “plans” tolose weight but, in essence, the real “secret” to losing weight and maintaining the loss of thoseshed pounds, it was simply a matter of watching what one eats and limiting caloric intake andmonitoring one’s activity to be certain that some of that caloric intake is being shed by aerobicactivity.On my ever-present Blackberry, I have a program installed called “Total Fitness for Blackberry.” With that program, I monitor everything I eat…every day. I also monitor my weight…everymorning. Finally, I record every aerobic activity of any consequence…walking, riding my bike,playing golf, heavy work of any sort, etc.Initially, I had to determine that number of calories I could take in each day and gradually loseweight. I started at 2,200 calories per day as my target. That was too much and no significantweight loss took place. I then went down to a target level of 1,700 calories per day and noticedthat there was an occasional improvement but there was no sustainable weight-loss trajectoryemerging. Finally, I established a target of no more than 1,500 calories per day. It wasprobably early in 2009 that I set that as my daily target caloric intake. To date, I have gonefrom that dreaded 228 pounds down to 182 pounds. I can once again utilize those clothingitems with the 36” waist and actually have excess room and there’s now nothing hanging overmy belt. Are there any things that I cannot eat or drink? Not at all…it’s just carefully monitoringeverything and making certain that the weight loss trajectory is maintained. By “trajectory” Imean that on a daily basis I may notice some ups-and-downs within a weight range but overall,when I look at my “weekly” or “monthly” graph of my weight under the heading “BodyMeasurements” in the Blackberry software, the trend is downward and continues to be so.