My 2010 Weight Loss Challenge

2010 was the first year I ever put myself on a weight loss plan. I was always relatively skinny with the appetite of a fat guy, especially during my 10 years of military service. But after I separated, things began to change. I gained 15 pounds. A 40-inch waist is the danger zone for heart disease, according to doctors. Mine went from 35 to 38 and climbing. At 36 years old, I wasn't getting any younger but my metabolism was slowing down. Since my family history is full of heart disease and diabetes, I knew it was time to start a healthier lifestyle that would shed those 15 pounds fast. After much trial and error, I found out what worked for me and what didn't.

Knowledge. I learned what really burns fat: building lean muscle. I had my fat measured in a Bod Pod, which is 98% accurate and uses air pressure readings to differentiate muscle from fat and anything else in your body. I was at 23 percent body fat, and I needed to be below 20 percent to get out of the risk zone. My magic number was eight: gain eight pounds of muscle, lose eight pounds of fat, or mix and match.

Diet. Any kind of fad, trend, or extreme limitation diet wasn't going to work for me. A friend of mine was doing the Atkins diet and lost 20 pounds in three months, but his cholesterol was through the roof from all the meat, eggs and cheese he ate. He didn't follow the plan all the way and forgot to reintroduce fruits and carbs in later phases because he was happy with the weight loss.

That wasn't going to work for me because I love the taste of all foods. Instead I eliminated bad eating habits, like constantly grazing the fridge after dinner for leftovers and eating large dinner portions. I saved sweets for one day a week, and snacked on nuts or fruits between meals. Plans like The Atkins Diet might be a good jump start for someone obese, but not so much for people like me (and most others) that just had a few pounds to lose.

Exercise. I can't do the same exercise every day for weeks on end. I get bored real easy when my muscles are no longer challenged. I was better off doing something different every other day, but consistently doing something. So long as my heart rate was in the "burn" zone for at least 20 minutes, I could burn fat. Every exercise day began with alternating 30 seconds of dumbbell routines and squats with cardio like jumping jacks. Two days a week I lifted heavy weights for 20 minutes. I did 20 minutes of cardio twice a week as well, which was either an elliptical machine or basketball because I hate running.

But if I had to pick a program that was a constant challenge, I would recommend anything Jillian Michaels (of Biggest Loser fame) did. When I needed an extra challenge, I'd take on one of her routines. I always found myself arguing with Jillian one minute and then thanking her an hour later.

So far I'm happy with all the changes. I've lost two and a half inches from my waist. With only six pounds lost, that means I've gained some lean muscle. Before the changes I couldn't get through half a full-court basketball game. Now I can do two or three and not feel the burn the next day. The best part is that I didn't waste any money on magic pills or crazy diets. It was simple, manageable changes that fit my lifestyle that I can continue through 2011 and beyond.