I love science

It is just over seven months since I started exercising again and trying to make sure I ate more healthily. Since 17 September 2012, I have lost 20.5 kgs. This means I have been losing around 2.5 kilos a month. Slow and steady. And it really hasn't been that hard.

When my friend Peter left Canberra I knew I needed to get help to keep me on track so I signed up for Round 1 of the 12WBT. I finish it this week, around 10 kilos lighter than when I started on it and a lot fitter. My core is so much stronger too which can only help with my back pain. I can now do planks and push-ups (both on my toes) as well as sit-ups, with relative ease.

To mark the end of Round 1 I decided to treat myself to a Dexa Scan. I thought it would be a good way to benchmark where I am at. And being more accurate (it is supposed to be 98% accurate) than the cheaper scan I had a few weeks ago at the University of Canberra I thought it would help me revise my health and fitness goals.

There were no surprises except that this one came complete with two pictures of me that were pretty challenging. And it does make me wish that I had done this right at the start so I would be able to compare them and see the improvement. Because even though I know I am fitter and tauter than I was, I still see a big fat lump. And that is precisely why I am now looking at the science and the facts - because I need to take the emotion right out of it!

Above: The DEXA Scans of me taken 28 April 2013

Today's scan shows that I have good muscle mass and good strong bones. I need 1,925 calories a day to keep me going. I am 41% fat and carrying too much of it in my trunk. I need to lose between 25.1 and 28.8 kilos to get to a healthy weight.
 
The scan also confirmed that my desirable weight is much higher than the 59-65 kilos that Weight Watchers told me all those years ago that I should be. At the time (1985) I got down to 69 kilos, but I could not sustain it. No wonder! It is 12 kilos less than the lowest weight the Dexa scan said I should be based on my body composition - yes, I can truthfully say l have strong bones and good muscle mass. I have been mad at myself all these years for not being able to achieve the unattainable. So now I can stop feeling guilty about not being able to do the impossible. This is possibly the biggest lesson I have learned - stop being emotional about all this and base decisions on facts. It is quite simple, really. Measure my progress based on evidence.

My total body composition scan results summary is:

• Total body bone mineral density: 1.230 g.cm-2 (normal).
• Total percent body fat: 41.0 % (recommended limits1 23% – 34%)
• Central abdominal fat (sub-region R1): 1.927 kg – High risk
• Resting Metabolic Rate: 1925 kcal/day
• In reviewing your current body composition your ideal weight is between 81.0 kg to 84.7 kg
• To achieve this you need to lose 25.1 kg to 28.8kg of fat
• Suggested calorie intake to attain ideal weight based on RMR
  
• Minimum Structured Exercise Energy Expenditure Target 1800 Kcal/week.

I have signed up for Round 2 even though I will be overseas for the first couple of weeks. I am not a perfect 12WBT'er but I try. I find that it helps my head to stay in the right place. And that is where most of the battles in this quest to get fit and healthy take place - in my head!