Category: Body Image

Two Weeks Down; Two to go

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So, in two weeks, I’ve dropped 2 inches off my waist and 16 lbs. That’s a great success so far. Also, I had to have some medical tests run, and the doctors told me that my numbers across the board were phenomenal for someone my age (and just about normal for a man at any age). I attribute that to 10 years of eating healthy and getting off my tail every now and then.

I’m looking forward to getting back into lifting; hopefully, soon.

There’s one thing I haven’t been putting enough focus on in the past two weeks, though: water. I need more water intake. The doctor confirmed that as well; I’m constantly dehydrated. This hurts not only my overall health, but my ability to lose weight. Ironically, to be able to lose weight as effectively as possible, you need to remain hydrated.

The plan for me is to force myself to drink more water. I don’t like it, but it’s necessary. I’m also working to reduce my caffeine intake. This is going to be harder, because not only do I love coffee, but I’m also addicted. Honestly, black coffee is what got me through the first week of Whole30. But, the doctor told me that some of the health issues I’ve been experiencing can be attributed to my high caffeine intake, so I’ll bring that down a bit. Not eliminate, but reduce.

Otherwise, I feel great. My gut feels smaller, my face looks smaller, my pants fit better, and going up the stairs doesn’t feel like such a chore anymore. I will also start my actual workout routine week after next. Why? Because I have drill coming up soon, and I don’t want to be sore for that. I also might have to run 2 miles, and I don’t want to jeopardize my ability to finish that with the best time possible considering I haven’t run in months.

Seeing the results in the mirror

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It’s one thing to see a number getting smaller and smaller, but it’s another thing entirely when you can see the results in the mirror and feel them in your skin. Another morning with not only appreciable weight loss (another pound, down to 189.4 lbs) but also finally seeing it in my face. Today as I was shaving, I could see it, and it felt great. I haven’t looked at this face in a few years, actually.

I have more crows feet around the eyes when my weight drops, but I’m okay with that.

Right after I went on my deployment, I injured my shoulder. That kept me out of the gym which in the past really helped me stay slim while eating right, and the resulting sadness over losing that outlet made me a little less diligent with my food choices. I didn’t go crazy, as I never got past 200 lbs, but I hovered in the high 190’s for the past two years.

Fast forward to January 2026. The shoulder still has pain (I’m seeing the specialist tomorrow, actually), but I finally decided enough was enough. The weight gain wasn’t due to lack of exercise, but a lack of restraint in what I was eating. Whole30 was needed in more ways than one.

Usually when I’m on my Paleo diet, I tend to be a little loose on the weekends. This causes a yo-yo with my weight: I gain about 2-2.5 lbs on the weekend and then lose it by the next weekend, only to start the process all over again.

While on Whole30, however, that doesn’t happen. As I stick to the plan, I don’t allow myself even the slightest wiggle room. In the long run, this is far better for me not only physically, but psychologically. It allows me to stay in the right mindset and honestly, it makes everything related to eating and my health easier.

I have drill later this month, and the only difficulty will be in finding Whole30 compatible foods. I know I can probably find some Mexican places for Fajitas, some steak places for steak and sweet potato, and all breakfast places will have bacon and eggs, but the bacon will be suspect as the vast majority of places use bacon with sugar. I might do some research and try to find some Whole30 compatible frozen meals I can buy when I’m in Austin and just have in my hotel room as necessary.

But this I know: I will feel great in my uniform, I already feel better in my civilian clothing, and when I look in the mirror, I get a jolt of motivation because the face looking back at me is no longer bloated from excess water weight or wearing the extra weight which was the result in a lack of discipline.

Rethinking Health Metrics: Beyond the Scale

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Too many people put all the emphasis on a single metric for success when adopting a healthier lifestyle: the scale. While a person’s weight is a good, solid, and measurable metric to track, it shouldn’t be not only the sole metric, but even the one with the most emphasis.

I learned almost 8 years ago that health is a collection of different data points that, together, paint the whole picture. Weight, my emotional health, how I feel in my skin, how my clothes fit and feel, how my joints feel; these all put together tell me how I’m doing. The funniest thing about it is that I even mentioned weight first in my little list, and that’s because it’s the easiest data point to acquire. Just step on a scale, and *BOOM* there it is. But how do I feel? How do my clothes fit? My empotional wellbeing? Those are much more subjective, but honestly, they’re more important.

Case in point: this morning, my weight was up. Unexplainebly up by more than I liked, but the crazy part is that my pants haven’t fit so well in months. As for the shirt I put on, it’s another one that was skin-tight just two and a half weeks ago. Today? It fit perfectly. Then, there’s how I feel emotionally. I’m a little tired from not getting enough sleep, but otherwise, I’m doing great. I can feel the progress, and I feel that the sugar addiction is almost all gone. There is a mental clarity that comes with being off sugar, and it makes everything feel hyper-real as compared to a few weeks ago. I love that feeling!

So, the scale may not have been my friend today, but the way my clothes fit, the lack of pain in my joints and my back, and my emotional clarity all told me that I’m well on the right path, and I need to keep going.

Celebrate the Changes

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My most recent selfie. I should have taken the pen out of my pocket.

It’s easy to forget how far we’ve come, or how much progress we’ve made unless we remind ourselves. This is important, not for vanity’s sake, but for motivation. It’s hard to work at something that has no real end state when you don’t have feedback on your progress. This is especially true for me, as I’m not working toward a target weight, a target strength goal, or a target run time. I am working toward the never-ending and always-moving target of staying fit, staying healthy, and keeping old age at bay.

What I’ve found does help me, however, is to take any small victory I can and celebrate it. This morning as I got ready for work, I walked into the closed to pick out a shirt to wear for the day as I do every day I go into the office. This time, my eye was drawn to a shirt I always liked to wear, but have been unable to due to weight gain/swelling after my surgery. I tried to put this shirt on about a month ago and could barely get it buttoned over my midsection. It made me sad, and honestly, left me kind of depressed for a few weeks afterward. I was terrified that this new body shape might become a new normal.

Well, after seeing the changes in how my trousers fit, I decided to give the shirt a try. I pulled it off the rack and took the shirt off the hanger. As I put my arm into the sleeve, I braced myself for disappointment. I watched carefully in the mirror as I buttoned each button, and to my surprise and pleasure, I was able to not only get the shirt buttoned all the way, but it fit properly. Not too loose, not too tight; just as it used to fit prior to my surgery. There was one change, however, but this is one that I will happily accept: my arms fill out the upper sleeves a bit more. If I flex, my arm fills the shirt completely and actually stretches it.

So, I’m gaining access to much more of my wardrobe. Fortunately, I like the clothes in my closet, so I will actually wear them all again. It’s amazing how much better I feel about myself, my health, my fitness progress, and life in general. I shouldn’t be so concerned with my body shape, but honestly, as someone in the military whose career partly depends on my physical fitness and adherence to height/weight regulations, it is always in the back of my mind.

I had an outstanding lifting session and run yesterday, and afterward, Sherry and I went out to eat some Indian food and I ate a spicy Vindaloo that was phenomenal. This morning, I tried a new Paleo-friendly cereal with a coconut/almond milk blend, and it was quite tasty (although I ate too much of it; a little bit of this “cereal” goes a long way).

I am actually looking forward to my lifting and run tomorrow afternoon, as it’s getting fun again. I finally got past the “Getting back into it” phase and I think I’ve psychologically and physically moved into the “This is fun; let’s keep building” phase.

Seeing and feeling the fruits of my labors realized by being able to wear this shirt really has helped me immensely. I’m glad I took a chance on this shirt. Oh, I think it looks pretty snazzy, too, so there’s a bonus.

Tightening Screws is Always Hardest

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Sherry and me in Washington, D.C. this past weekend.

It has become readily apparent to me that it’s time to buckle down, tighten the screws, and get back to eating healthy and exercising without anymore excuses. I’ve allowed far too much alcohol into my diet as well as making sketchy food decisions while drinking.

It’s not that I drink a lot. I honestly don’t. But this summer has had many occasions that socially led me to imbibe alcoholic beverages, and when I’m drinking, my self-control slides away and I find myself eating in a way that is not conducive to my best health. It’s not that I go completely off the rails (except sometimes), but I tend to over-eat. Even healthy foods in large amounts results in too many calories.

So, starting today, I’m back to my very strict Paleo diet. If it’s not compliant, it’s not going in my mouth, and that includes alcohol. I’m also sticking to the healthy portion sizes and not going for seconds. It’s going to be tough for the next few days as my body has to get used to the reduced calorie intake, but it’s become necessary.

I’m also starting my 6-day/week exercise plan. Don’t worry; I’m not going, “All out.” I’m still being very careful and slow with my progress, but I am increasing the number of days I’m committing to the exercise.

I’ve had to resort to the “Fake it ‘til you make it” mindset when it comes to my running and weightlifting. I keep repeating to myself throughout the day, “I get to run. I get to lift weights!” in a positive manner. It’s kind of funny. Even though I know I’m not all-in on feeling motivated, repeating it over and over actually has an effect, and I do find myself more motivated and excited to get started. Attitude is so important.

I am searching for something to do in addition to StrongLifts 5×5 and my running. I’m not sure yet what that will be, but I feel like it’s just not enough. I do ride my mountain bike on the “Off” days from lifting, and I don’t want to add anything for those days, but on my “On” days, I feel like I need more. I’ll continue to investigate the options and I’ll report back here when I find something.

I haven’t weighed myself yet. I’m not sure I’m going to, to be honest. While the scale is the easiest measure of our overall health, I’m going to forego that. I, instead, will be focusing on how my clothes fit, how I look, how I feel, and how fit I am. I’m less concerned with a number and more concerned with the holistic approach to my health: the sum of all the different measures. The scale has a lot of power over how we feel, and I honestly want to avoid that this time. I’m not sure how it’s going to work out, but time will tell. I’m optimistic that this is a good approach.

I will be going on active duty in the military starting in October, and I need to be in good shape by then both physically and in terms of my fitness levels. I have very specific goals to reach, and I’m going to do my best to reach them without sabotage. So, while to some, what I’m starting today may seem very strict and restrictive is actually a path toward liberation and freedom. Liberating myself from a lack of good fitness right now, and freedom to do whatever I want physically without restraint.

I get to run. I get to lift weights.

Podcast: Extra Skin

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This is a question I’m asked pretty regularly by people who are obese and worried about what their skin might look like after losing a large amount of weight. Listen to my podcast to hear my thoughts and experiences on the matter.

TMI Time: Extra Skin After Weight Loss

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bigejwine20142017
A difference of over 140 lbs.

This is something I get asked pretty often once people become more comfortable with me and feel like they can ask me more personal questions. I’m okay with it, as I’m not the most modest person when it comes to body image. “Do you have a lot of extra skin since you lost so much weight?” Fair question, and it was one of my major concerns when I started on this weight loss and fitness journey. The short answer is, “Not really.”

I have seen many photos and heard accounts of people who had lost 100+ lbs and they have flabs of skin hanging off of them. These people typically lost their weight very quickly, likely a result of either gastric bypass surgery or a lap band. These people will lose weight very quickly, and as a result, the skin doesn’t have time to shrink over the lost body mass.

Since I lost my weight naturally and without the aid of surgery or other outside sources, my loss was at a slower, albeit rather steady pace. I lost about 6-10 lbs/month on average which, while it seems very vast, in the grand scheme of things, is considered a healthy and safe rate of loss. As a result, my body has done a decent job of shrinking the skin around my reduced frame. Is it perfect? Of course not; I have lost over 140 lbs so far, and it’s hard for the body to shrink the skin that much within a year and a half. However, the amount of extra skin I have is pretty negligible, and I can see it continue to shrink monthly. I am not sure if my running is helping, or if it’s just a natural process taking place, but there is more and more of my muscles showing and less and less skin surrounding it.

WARNING: The following is a photo of me without clothing on. It is definitely not safe for work, and I recommend not opening it anyplace where nudity is frowned upon. I am covered from showing anything graphic, but I am otherwise not wearing any clothing. I am posting this photo only to demonstrate that you can lose 140 lbs in 18 months and not have a lot of skin hanging off your body.

You have been warned!

Continue reading “TMI Time: Extra Skin After Weight Loss” →