It’s been a month since you heard how truck driver Bob is doing. As a reminder, by the end of week 10 of his health improvement program, Bob had lost 16 pounds and reduced his Body Mass Index (BMI) of 37.5 to 36.1. He was hoping to see further improvements, but how did he get on?
Check out previous updates on Bob’s healthy eating/exercise plan and keep reading to find out how Bob has held up on his weight loss journey after week 14!
Bob was feeling a lot fitter now and he no longer suffered backaches when walking, or in bed at night. As a result, he was waking up much more refreshed in the mornings.
He’d also enjoyed the new foods and had begun experimenting with healthy casseroles at the weekends. He’d even bought new recipe books!
Bob’s weight, however, remained at 18 stone 12 pounds this week (264 pounds), but I explained that no one loses weight every single week as the body needs time to adjust to the new level. To keep on track, I asked him to start to reduce his cheese intake and focus on eating earlier in the evenings.
Tip: Eat no later than 2 hours before bedtime to give your body a chance to burn off the energy.
Bob had gained a pound this week, which he believed was because he’d been extra busy at work and had no time for walking. He wasn’t disappointed because he continued to feel healthier and was still determined to carry on.
I also asked him to keep a food diary this week, which is a great way to keep motivated. Additionally, he switched to using smaller plates, which is a really simple way to feel satisfied with reduced portion size.
Bob also tried a new spicy salmon recipe, which he really enjoyed. Fish is a great meal for those trying to lose weight, for several reasons:
- It’s packed with essential fatty acids which help the brain and can strengthen blood vessels.
- It’s an excellent source of protein and easier to digest than chicken or red meat.
- Fish such as salmon, mackerel, herring, sardines, and fresh tuna are excellent for reducing joint inflammation, as they are high in omega-3 fats. Eating at least two portions of fish per week could even help with the management of diabetics as it may control blood sugar levels.
Great news for Bob this week! His weight loss had kick-started again and he lost an incredible 8 pounds!! He’d kept his food diary and cut-back his cheese intake by half. He’d been enjoying new foods, such as hummus (made from chickpeas and full of healthy mono-unsaturated fats) and couscous (a type of semolina that can be used instead of pasta and rice).
Try it for yourself: introduce a new healthy food into your diet each week and benefit from a wider variety of vitamins, minerals, and other micronutrients.
More good news for Bob as he lost another 2 pounds this week, making it an amazing total of 26 pounds, or nearly 10% of his body weight! Research shows that losing even 5% of your body weight reduces your risk of Type 2 Diabetes.
Bob now weighs 18 stone 2 pounds (254 pounds), down from his original 20 stones (280 pounds). His BMI has gone from 37.5 to 34, his clothes fit better, he has more energy and is well on the way to seriously improving his health.
Tip: Keep reminding yourself of all the benefits you would get from being slimmer and healthier. Even better, write them down!
Do you have a trucker weight loss success story?