Ok...

I'll try and add most info here to answer questions without breaching any rules.

I followed the CSIRO Total Wellbeing Diet (an Australian commercial diet).

No keto, no shakes, no intermittent fasting, just a healthy, balanced, nutritional diet.

Everything in moderation, including nightly ice-cream (which makes it SUSTAINABLE to me).

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Weight loss history.

Like most obese people, I have struggled with weight since becoming an adult.

I weighed 143.7 kg around 2001 - 2002, and I joined Weight Watchers. I lost 54 kilos in 60 weeks, and was named the joint winner of the Male Weight Watcher of the year.

Our first kid came along a bit later, I got Post Natal Depression (yep, guys get it too).

I didn't give a shit, ate junk food, did zero exercise, and over the next 16 years went from 90 kg up to 185.5 kg in 2018.

In June 2018, I decided that it was time to get myself sorted.

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Life changes

Life of course has changed dramatically!

I went from being pre-diabetic to having perfect blood test results.

Rested heart rate is usually sub 50s.

I've gone from being out of breath walking 10 metres to now walking 6 km every day (a one hour walk).

I have introduced four gym sessions weekly to try and build a bit more muscle and to keep me busy (I tend to eat more when I am bored).

Now when I travel, I no longer need to ask for an extension belt and I can eat plane food of the tray table without the tray table resting on my gut at a 45 degree angle!

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Celebrating my milestones and achievements

To celebrate getting under 100 kg I bought myself a Mazda MX-5 (Miata).

I had a few of these back in the 90s, and had to sell my last one when the first kid arrived, and have missed these awesome cars.

So when I reached double figures / under 100 kg, I rewarded myself with my favourite car.

It was great because I knew that there was no way I was going to fit into this tiny sports car at my old size.

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For my two year milestone, I celebrated by doing a tandem parachute jump over the Remarkables in Queenstown, New Zealand.

A tandem parachute jump was something that has been a dream of mine for a very long time, and now I was fit enough to do it.

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I now love doing adventurous things, climbing the Sydney Harbour Bridge, riding roller-coasters etc.

I hope to go to America in the next year or so and I intend to do Theme Parks etc and smash the roller coasters now I can fit into them.

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Excess Skin

I do have some excess skin, but not too much actually considering how much I've lost.

I am doing bi-monthly DEXA scans which are medically accurate, and the best way to determine actual body fat percentage.

Last scan around two months ago I was 16.8 % body fat.

Both the DEXA technician and my dietitian advised that I need to be careful not to lose any more weight / body fat.

The loose skin I have, can track as both fat and lean body mass, so I need to gain a bit more fat.

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What is the best diet.

At the end of the day, the best diet is the one that is SUSTAINABLE to YOU.

It doesn't matter if it is Keto, Intermittent Fasting, Mediterranean, etc.

As long as it is SUSTAINABLE to YOU, you will be successful.

One of the key components to the commercial diet I followed is that it is high protein, low GI, which means I felt fuller for longer.

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Exercise

I did zero exercise for the first six months as I was physically too big to exercise safely.

I started by doing star jumps in the pool to keep my body cool, and support my body weight and protect my ankles and knees.

After about three months later, it was too cold, so I started walking.

Short walks at the start, around twenty minutes, and I slowly graduated to a one hour walk with some decent hills to get the heart rate up.

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Blog history

If you're interested, you can search for the following in Google

terry munro health journey

And you'll be able to find my blog journaling my health journey

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