The day has come – down 131 lb, under 70 kg

I can’t believe this day has come.

And I can’t believe I’m saying this: I no longer feel I need to lose any more weight. This is the first time I have ever said that, even though my doctors have been telling me that for months now.

This morning, after the scale had been toying with me for several weeks in the 70 kg range: one day 70.4, then 70.2, then 70.8, then 70.6, then 70.4, then 70.2 – back and forth for several weeks now – for the first time in my adult life I weighed myself this morning and the scale read ... 69.6 kg!

I ran and got my iPhone to take a picture. I weighed myself multiple times. I know it will still oscillate going forward, but as of today I officially broke through the 70 kg barrier for the first time and am in the 60s!

I’m going to repost my before-and-after photo from last week here. Forgive me, it’s a special day. I know I need a haircut. And I obviously need smaller clothes. But I like the photo.

In this blog post from last week you can read all my healthy blood test and other stats, and details of what I eat, which I won’t repeat here. I’ll just mention that I eat WFPB (Whole Food Plant Based), I don’t do intermittent fasting, I log calories with MyFitnessPal, and today is MFP streak day 3,243. I’ve had ups and downs over the years, but kept logging which kept me from full rebounds. Most of my weight loss was after recommitting to WFPB some 910 days ago, after being inspired by Dr. Michael Greger’s “How to Not Die” which is a health book rather than a weight loss book. Others in the WFPB community like Chef AJ, Potato Strong, and Plant Based Gabriel have also been inspiring and supportive. (I feel like I’m thanking people after accepting an Academy Award.)

Some exciting numbers and milestones (I love milestones):

  • I broke through the 70 kg barrier and now weigh 69.6 kg = 153.4 lb.
  • I have now lost 59.4 kg = 131 lb. So that’s another milestone – losing more than 130 lb.
  • My BMI is down to 23.0.
  • I’ve lost 46% of my original weight.

I’m absolutely certain at this point that any remaining issues I have with things like my stomach slightly protruding need to be dealt with by exercise, like resistance training. I’ve put it off forever, but as of today, in addition to my long dog walks, I actually took out my long-neglected Bullworker and used it, at least some. I really need to get some upper body muscles back.

But as for losing weight, I am done. There are possible other milestones I see not so far ahead, like getting below 150 lb. Or getting down to exactly 69.0 kg so I can say I lost exactly 60 kg. But if you think like that there is no stopping. So at least as far as intentional weight loss goes I’m declaring that my job is done.

I’m not necessarily changing what I’m eating, or the amounts. My weight loss already slowed to a crawl as it is. Or I may change my daily net calories limit from 1500 to 1600 or a bit more for added flexibility. I’ll see how it goes.

In case you’re wondering, the only change I’ve made lately is trying to being more accurate in how many calories I’m consuming. I think I had been underestimating in some areas, like the calories in my salads with homemade dressing. I’ve just been more conscientious about getting calories right. As I always say, “calories count, whether you count them or not.”

Eating WFPB helps. Sticking to lower calorie density foods (e.g. potatoes instead of pasta) helps. Sequencing (eating non-starchy veggies first, finishing up with satisfying starches) helps. Avoiding trigger foods (I can’t stop at one banana) helps. Just common sense stuff. In the end, weight loss does come down to controlling calories though. And WFPB eating is the best way I found to do that, and also become healthier overall.

Anyway, I made it. I’m here. I never thought this day would come and it did.


The day has come – down 131 lb, under 70 kg — 11 Comments

  1. This is just wonderful. It is admirable to be able to change any large aspect of one’s life. I wish you continued success.

  2. A sincere congratulations! You have definitely claimed a spot among the inspirational WFPBers.

  3. Very awesome news! You look fantastic!!! Good for you to be able to take this journey in the most healthy way possible. Its not an easy task for a person to take on. However knowing how good you would have started to feel during this journey makes it just that easier to continue. I love that you want muscle back in your upper body. Life is truly a balance and eating whole foods, exercising your heart with your pup and doing some strength training with your own body weight combined with stretching will give you the longevity of life!! Well done Doug!!

  4. Reading this made me happy. Congratulations, well done. Have you also read “How not to Diet”? I’m a total fan of Dr Greger, and have learned many new things in this book.

  5. Yes, I also read his second book. I didn’t find it as informative as his first book, but I got a few hints from it.

  6. Fantastic! I’m happy for you!
    You are an encouragement mlto me and others! I need to lose 130 lbs or more myself! I’m hovering around the 300 lbs weight and having a former athletic GOD GIVEN body it is very hard fur me to lose weight because when I walk, I firm up the flab! Also, I have been stress eating a lot lately! My grown up daughter grown up two sons have a list if problems, especially my daughter! Also, my lady friend of almost 13 years is having a lot if medical problems, as well as, long time mental issues if almost 30 years! RECENTLY, at times I am Very Drained, emotionally, physically, mentally and spiritually! His can I lose the weight! I pray to GOD about it!

  7. Just make some healthy food choices and take it slowly. Time is passing whether you do this or not so you might as well do it and eventually get back into the shape you want!

  8. Just discovered your blog. Im about 18 days into my WFPB journey coming from a carnivore diet. Following starch solution as a base.

  9. Pingback: Major Milestone – 60 kg Lost (down to 69.0) | Doug Reports

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