Endorphins - 271 lbs

"There is a close interaction between food, mood, and stress." Not my words but I agree 100% with the sentiment. Chronic stress can lead to increased consumption of "rewarding" foods (high in fat and sugar) leading to weight gain and further stress. Endorphins (a name contracted from "endogenous morphine") play a key role in this. The biochemistry is complex, so I will leave you to research it for yourself. Now, if only there were an easy way to break the vicious cycle, right?

One way is to remove the source of stress, of course, which is often easier said than done.

Another way is to do more aerobic exercise, since that triggers the release of endorphins. So, now that I have hit 271 lbs (gasp, shock, horror!) it's time to get back on the wagon. I sense that there will be some important changes taking place in the next few months which will lead to a renewed push towards my goal of being 178 pounds.

Bouncing back up - oh no! - 263 lbs

I'm going to blame it on my new work schedule (closing shifts which end at midnight) following a promotion. I've gained about 25 lbs since the beginning of the year 😱 .

Up from 238 to 263 lbs since January

So now, far from intermittent fasting, I'm finding that I'm hungry enough to eat four meals a day. And I'm not as strict as I need to be about eating low carb. Portion sizes are also a problem for me again.

I guess if it were easy to lose weight there'd be very few fat people around, right? I have to remember the words of Randy Pausch, the Carnegie Mellon computer science professor who died of pancreatic cancer in 2008: "... The brick walls are not there to keep us out; the brick walls are there to give us a chance to show how badly we want something. The brick walls are there to stop the people who don't want it badly enough."

I need to remind myself of how good it felt when I was able to buy new clothing that was size XL - not XXXXXL. I want to experience what it's like to wear a Large with NO Xs, maybe even a Medium. I have a white button up shirt that will only fit me when I'm down to 230 lbs. I want to wear that shirt before the winter kicks in.

Next week I'm off on vacation for nine days. There are lots of activities planned as I head to the Oregon coast via Seattle. I'm going to enjoy myself without overindulging.

Turning the ship around - 249 (again)

Like a hulking great oil tanker in the Gulf of Mexico, making a slow and steady about-turn, I've had about three weeks of concerted effort to get myself back on track in terms of losing weight.

Broke through the 250 lb barrier again

After bouncing between 250 lbs and 260 lbs for a while, I weighed in at 249.6 lbs (113.2 kg) this morning. I'm sure it helps that we're at the perfect time of year to make headway: seasonal salad ingredients (lettuce, tomatoes, cucumbers, carrots, onions) are plentiful and cheap. The long, light days and the warmer weather enable people to enjoy the outdoors more. Opportunities for walking, hiking, backpacking, cycling and so forth abound.

Last week I did another hike up to Lava Lake and stayed overnight. It was on a Wednesday (i.e. not a holiday or a weekend) so there weren't many other people up there (nor even any bears or mountain lions or goats). The solitude and peacefulness did allow me to think and ponder about big goals for the coming years. I REALLY want to conquer my "unfinished business" on the Pacific Crest Trail in southern Oregon and finally get to see Crater Lake in person, so that will be happening in 2018 - probably in late June.

257 - Low carb is definitely the way to go, and IF works too

Before I start, the obligatory disclaimer: the opinions expressed here are based on my own thoughts and experiences. I am not a doctor or a dietician so please do your own research and consult the appropriate professionals before making any changes to your diet.

Eighteen months ago on this blog (http://blog.ergoob.org/2015/11/extra-days-off-lead-to-excessive.html) I wrote about some of the things I'd been reading about recently. As I was looking back to find references to "intermittent fasting" (IF), I came across the list again. Here it is, words unchanged, only in a slightly different order to reflect the importance (in my humble opinion) of these things to weight loss:

1. low carb diets, high in fats (like Paleo), with or without grains and gluten
2. the merits of intermittent fasting versus eating multiple smaller meals each day
3. the importance of fiber in our diet
4. the value of fermented food and drinks (pickles, sauerkraut, kefir)
5. how the human gut is the second brain

Based on my recent experiences, I'm utterly and completely convinced that we humans don't need nearly as many carbs as experts say we do. 

There are three macronutrients: protein, carbohydrates and fat. While there are essential proteins (amino acids) and essential fats (linoleic and alpha-linolenic used to build omega-3 and omega-6 fatty acids) there's no such thing as an "essential carb". 

The process of gluconeogenesis produces all the glucose that the body needs. It happens in all of us, especially overnight, which is why some diabetics wake up with blood sugar levels higher than when they went to bed. Low carb diets use this fact to derive needed energy from stored fat. 

Whether you fast for 16 out of 24 hours a day (eating all your food in the remaining 8-hour window) or choose to fast (500-600 calories only) for two whole days out of 7 (the 5:2 diet), you are creating the conditions your body needs to burn fat. If you have an hour to spare and are interested, check out the BBC documentary from five years ago called "Eat, Fast and Live Longer" at https://www.youtube.com/watch?v=Ihhj_VSKiTs. It's very interesting. 

Where has the time gone? - 255 :(

So many of my friends have been asking me, "Where are you?", and, "How are you doing?" It's been a while (more than three months) since my last blog post.

A lot has happened in the past few months. After leaving Helena last Septmeber, and quitting my secure state government job, I had moved to eastern Montana for a few weeks. Narrowly avoiding a disaster out there, I was in Missoula (my spiritual home) for a few months. I am now living and working in Belgrade (near Bozeman), Montana. As in Sidney, I'm working in a low-paid but a low-stress retail job. I'm very happy not to have to deal with computer software from companies I intensely dislike (Microsoft, Adobe, Apple - yuck!) I do miss some of the people I used to work with.

My weight loss progress had stalled temporarily (see the chart below):

From 320 to 236 and up to 255 lbs again...

My diet has changed a bit from before. At the moment it's not all low carb like it was for the previous 18 months (but it's still mostly vegetables and protein). I still struggle from time to time with portion control (hard to resist when the food tastes so good!)

In terms of exercise, I wish that I had embraced the Montana snow and cold weather better than I did last winter. Despite my best intentions, I just can't say that I love the freezing temperatures. I did go snowshoeing a couple of times, and I now have the gear to be able to go again in November/December when the next lot of heavy snow inevitably comes again.

I have been hiking a bit; to Lava Lake near Big Sky and Drinking Horse mountain outside Bozeman, as well as some of the Blue Mountain trails just south of Missoula. I'm looking forward to being able to go backpacking and camping in the next month or two, and I still haven't given up on the idea of hiking a significant part of the Pacific Crest Trail near Crater Lake in Oregon (maybe in 2018).

Where I'm living now, we have the Bridger Mountains to the northeast, the Tobacco Root Mountains to the southwest, the Big Belt Mountains and Horseshoe Hills to the northwest, the Hyalite Peaks of the northern Gallatin Range to the south and the Spanish Peaks of the northern Madison Range to the southwest. The opportunities for climbing and hiking in some of the most picturesque mountains in Montana are limited only by time and the weather.

I'm still cycling, a litte bit but not as much as I'd like to. I haven't found a good place to learn T'ai Chi yet or to start boxing.

At the same time, I am regaining my interest in photography, thanks to my sister. I'm also trying to get back into watercolor painting, reading and writing - some creative endevors that are relaxing and stimulate my mind.

So, my friends, that's the quick version of what I've been up to these past three or four months. If any of you are up for a three to ten-mile hike some time in central or western Montana, let me know. If the nighttime temperature is above the low-40s Fahrenheit, I'd be up for an overnight backpacking hike too. My days off work are typically Wednesdays and Thursdays.

Where are the photos?

I keep meaning to post photos from my recent excursions, and then I forget. Also, I've been asked if I'll post "before and after" photos of when I first started on this journey and now. So, without further ado:

Snowshoeing in Hyalite Canyon
near Bozeman, MT - New Year's Eve 2016

I'd never been snowshoeing before. In the past I've always intensely disliked the snow, but this season I'm learning to embrace it. I'm looking forward to giving it another go soon.

Hiking near Lake McDonald in GNP - early Dec 2016

No snowshoes for this one, but I was very glad to have been wearing my ice traction cleats.


And, now, a couple of before-and-after shots:

31 months and 188 pounds difference

Looking and feeling so much better now, but aware that I still have a few months to go until I reach my goal.

I'm NEVER going back to the 'old' me!

243 - My 'marker' for the start of 2017

This is going to be the year of breakthroughs and more victories. After a fantastic New Year's Eve weekend, 2017 has started with a bang.

243.0 lbs (110.2 kg)

Two key words for this year: "Mindfulness" and "Purposefully". The ongoing changes; the low carb diet and the increased exercise and activity regimens will continue. New activities will be added. New partners in the journey of life will join me (well, one anyway!)

And, that brings up the third new key word for the year: "Inspirer", one who inspires others. Having surpassed the halfway point of my own metamorphosis or transformation, I feel like I want to inspire others to make positive changes in their lives. I want others to feel the benefits of losing weight, eating nutritious meals prepared mindfully and with love. Wouldn't it be great to HAVE TO buy new clothes because the old ones are far too big and baggy? That was my position a few months ago, and I'm there again now. I can tell you, when you've had to wear clown pants (sweatpants with a 60" waist) for so long, to fit into a 40" waist fashionable pair is a FANTASTIC feeling!

Here's the important thing: IF I CAN DO IT, SO CAN ANYONE if they are motivated enough. Honestly, I'm not Superman. I don't have a red cape and a big 'S' on my chest. I'm just a 50 year old guy who is willing to do what it takes to reach my goal.

238 - under two hundred and forty

Another quick one today:

238.6 lbs (108.2 kg)

238.6 pounds. I'm going to look into the role of coffee drinking in weight loss. I've noticed that I'm drinking a lot of coffee lately, which coincides with my rapid losses. But, "correlation does not imply causation" is a phrase often used in statistics. More later...

240 - Unstoppable

Few words (today), just:

240.4 lbs (109 kg)

Two hundred and forty pounds.

Reflecting on the great year

I actually read some of the information below on another website (about the Day One journaling app for Apple devices, at http://dayoneapp.com/blog/), but I'm going to adapt it for my own purposes here. It's a list of ten questions to ask yourself as you look back and reflect on the past year, and look forward to a better year ahead.

1. What was your favorite single day or event of 2016? What's the first thing that pops into your head that puts a smile on your face?

2. What was the best thing you built or created in 2016? We're all builders or makers in some way. What did you create this year?

3. What was the most impactful decision you made for you and your family's future in 2016? What will have a lasting effect on your family's lives?

4. What was your best financial achievement of 2016? It could be a wise purchase, a lifestyle change (new job, retirement), paying off a loan, or reaching a savings goal.

5. Did you achieve any lifetime goals in 2016? Did you cross any items off your "bucket list"?

6. What was the hardest lesson you learned in 2016? Making mistakes is easy, admitting them is hard. Wisdom comes with learning from your mistakes.

7. Did you develop any new hobbies or passions in 2016? And, are there any that you would like to take up in the new year?

8. What was your most humbling experience of 2016? What did you learn from it?

9. What is the one thing you are most grateful for in 2016? Use this quiet moment to properly reflect on the people and gifts around you.

10. What are your personal goals for the coming year? They can be family related, religious, health, financial or career goals.

My favorite event of 2016 was the first time I managed to successfully climb Mount Helena (http://blog.ergoob.org/2016/06/mount-helena-conquered.html) at the beginning of June. Sure, I had a rush of good hormones when I climbed Buttercup Hill the year before, or when I reached to top of Mount Ascension for the first time last March (http://blog.ergoob.org/2016/03/no-gym-required-part-2-pct-d-71.html), but the elation and jubilation of reaching the top of Mount Helena was the best.

In terms of creation, my best thing was the accessorizing of my bike. With its bright lights, rear view mirror, repair tools, pump, luggage rack and bag/panniers, it is now a well equipped device for getting around town and for getting good exercise (http://blog.ergoob.org/2016/11/enjoying-my-cycling.html).

My most impactful decision was to leave my job and move to my "spiritual home" of Missoula. I was really getting to like Helena (after nearly 20 years) but, even after only five weeks, I'm already really happy that the opportunities FOR ME are much greater in the Garden City. Generally, the people are great and the city has so many cool things to do and see and places to go. There's greater diversity here, people are more open-minded, and their politics are more akin to my own.

As we approach the end of this year, I would encourage you to answer the questions above for yourself. Hopefully, your own journey was as good as mine, and that you too can look forward to a bright and happy 2017!

244 - The fantastic year is ending with a bang

With only three weeks to go until the end of the calendar year, I've been contemplating what has happened in the past 12 months and what the future has in store for me. I'm excited! Usually, by now, I have already sent out my annual Christmas cards with their 'round-robin' letters. My friends all know how much I love to send (and receive - hint!) letters and cards in the mail. Anyway, it truly has been a fantastic year, and the best is yet to come!

January started out with me weighing 336 pounds (152.5 kg). This morning:

243.8 lbs (110.6 kg)

243.8 pounds, 92 lbs lighter in twelve months. Losing nearly eight pounds a month on average is a good, healthy amount. 

I was still living in Helena at the time (in January 2016), still working for the Dept of Public Health and Human Service in a job that had me practically tied to a desk all day answering a phone. I was walking the ⅔ mile each way to work (a 100 foot elevation difference so, yes, it was uphill both ways 😜), including in the middle of winter with all its snow and ice (and I can honestly say, I never missed a single day because of the weather). At this point I hadn't been riding my bike, which was still stored in my hall closet. I also hadn't substantially started hiking yet, although I had started to make plans to go to southern Oregon and see Crater Lake as part of a 100-mile PCT hike that was scheduled for the end of May. 

In July I had decided that I was financially stable enough to be able to leave my job and move to my "spiritual home" (where I'm actually living now) of Missoula, MT. There was a short 'blip' when I was in Sidney (eastern Montana) for a few weeks. My close friends know the details of that little escapade (temporary insanity? 😵) Anyway, I moved to the Garden City at the beginning of November and have been able to get back on my program (such that there is one - low carb diet and more exercise, basically) with great results. I've been riding my now-heavily-accessorized bike a lot (weather permitting), and walking more than ever before. 

So, next year I'm looking forward to finally reaching my final target - 178 lbs or (80.7 kg) which, for a 5' 10" guy (1.78 m) is still a BMI of 25.5 - so, technically, still overweight. I should be there by, say, mid-July. But, you know what? If it takes me until August, or September, or even December, I'm not that bothered. It's all a heck of a lot better than 405 lbs (June 2015) or 428 lbs (June 2014)!! Of course, there's the question of what to do about the 20 pounds of excess, flapping skin that will be hanging off me all over the place. "Surgery!" (I imagined myself saying that in a ringing, singing voice).

I still have some objectives to meet. I still want to find a place to do some boxing to help develop my upper body musculature. I still want to find a place to do T'ai Chi to help with the physical and mental/spiritual balance. I still want to do a long-distance bicycle ride (Portland, Oregon, is still looking attractive as either the destination or the starting point for that little tour). I really want to start dancing again. I have such fond memories of my daughter and I going to some contra dances in Helena, but that was six and seven years ago! I know that those things are all available here in Missoula, it's just a question of time and money, and making it a big enough priority. 

If you're in Missoula and you're interested in contra dancing, the Missoula Folklore Society has dances twice a month (first and third Saturday) from October through May (http://www.missoulafolk.org). Maybe I'll see you there? Oh, and Sara Bareilles? I'm still waiting for your phone call to ask me to be in a future music video of yours ("Brave" was brilliant! https://www.youtube.com/watch?v=QUQsqBqxoR4.) 

And, I haven't given up on wanting to complete my PCT hike, or climbing Mount Hood ("Go BIG or go home!", right?) I have unfinished business to take care of in Oregon, and I'm not going to let it beat me! 

I still want to expand my répertoire of mostly plant-based (but not exclusively vegetarian) recipes and learn some new cooking styles and techniques. I still want to learn and practise my own food growing, canning and preserving. Not that I want to be all "prepper" self-sufficient, but a little better preparedness doesn't hurt (interestingly, even after living in the US for 20 years now, I've still never fired - much less held - a gun. I get that question from my English friends all the time). 

In the short term, I want to start enjoying the winter (I never imagined that THOSE words would ever come out of my mouth!) I want to try snowshoeing (or cross country skiing, maybe). 

"Neither snow nor rain nor heat nor gloom-of-night
stays this man from going outside."

2017 is going to be another fantastic year. If I can take some friends with me, old ones or new ones, it'll be that much better. If I can leverage the new-found knowledge and experience of healthy eating and exercise and weight-loss, and get myself a better job, or even just use it to HELP other people, I'll be delighted. 

246 today - Happy Thanksgiving!

Back in early February (so, nine and a half months ago), I published this:

"Having previously published some target weights, and failed to hit the latter ones, I have revised my aims and come up with a new path to success; one that is more realistic, if somewhat longer."

After a bit of a blip in the middle of the year, and moving house twice recently, I'm back on track. With almost a week to go until the end of November, I'm only four pounds away from my published target. 

Date	Target	Actual
2/27/2016	321	322
3/30/2016	312	316
4/30/2016	303	313
5/31/2016	294	296
6/28/2016	286	296
7/30/2016	277	286
8/30/2016	268	284
9/30/2016	259	277
10/28/2016	251	?
11/29/2016	242	246
12/30/2016	233
1/30/2017	224
2/27/2017	216
3/31/2017	207
4/27/2017	199
5/29/2016	190
6/29/2017	181
7/10/2017	178

It's still a very ambitious plan, but I don't see why I can't achieve this, given the history and the ongoing motivation. The next significant goal is to be under 233 lbs by the end of the year.

246.6 lbs (111.8 kg) today

There will be more changes, more good stressors (eustress, as opposed to distress), and more successes to come.

249 - Progress continues

Just a quick update this time. This morning I stepped on the scales and they said:

249.0 lbs (113 kg)

249 pounds! The move to Missoula has been really good for me, not just mentally but physically too.

Enjoying my cycling

Before I get on to the story about cycling, I came across an interesting article in "Outside" magazine called The Definitive Superfood Ranking (http://www.outsideonline.com/2128816/definitive-superfood-ranking). I'm please to say that I love the top 15 out of 21 items mentioned, including;

• Blueberries
• Turmeric
• Salmon
• Red wine, and 
• Dark Chocolate (> 70% cacao)

Shame they didn't mention hot pepper sauce. 

The real purpose of looking at Outside magazine was to read their list of Top 10 Bike Towns (http://www.outsideonline.com/1899901/top-10-outside-bike-towns) from 2012, which incuded my new home town of Missoula at number 5, and a former home town of mine, Chico, California, at number 10. 

The League of American Bicyclists (LAB) maintains a list of Bicycle Friendly Communities (http://www.bikeleague.org/bfa/awards#community), in which Missoula was awarded the Gold level in 2016 (up from their Silver award the previous year). Even Helena got a Bronze award. 

As well as feeling safer on the (predominantly flat) roads here, I also took a minute to register my bike with the National Bike Registry (https://www.nationalbikeregistry.com). Since 1984, the National Bike Registry has been working with local law enforcement agencies to return stolen bikes to their rightful owners. A bike registered with NBR can be identified by police and returned to you instead of being sold at an auction. The city of Missoula also has their own program. The Missoula Bicycle / Pedestrian Office offers bicycle registration as a free online service (at http://www.ci.missoula.mt.us/1992/Bike-Registration-Recovery). Registration makes it easier to identify and return stolen bicycles to their rightful owners, and (eerily) help identify people, especially children, in the event of a crash. 

If you could see me, in my bright yellow and reflective high visibility helmet and gear, and head and tail lamps (!!!!) you'd be astonished if anyone ever hits me. They certainly wouldn't be able to say that they didn't see me! I'll post a photo soon. 

At this point I have to say Thank You to Sandy (and Debbie) for the bike that I have (an older model Diamondback Sorrento recreational mountain bike - http://www.diamondback.com/shop/bikes/mountain/sport/recreational/sorrento-27-5), and for the expensive tune-up that it had a few years ago. Yes, the bike hung/sat idle for a couple of years or more, but it gets used a lot these days, and it's performing like a champion. I'm adding a Topeak Explorer rack (https://www.topeak.com/global/en/products/mtb-&-700c-touring-racks/916-uni-explorer-(non-disc)) with trunk bag to the back, so that I can carry more "stuff" safely. 

Lost 150 pounds in 17 months - all natural

Back in June 2015, I had made a decision to improve my health and lose weight. At the time, I weighed 405 pounds (having peaked at an incredible 428 lbs the summer before). I changed my domestic circumstances, moved into my own apartment, was once again 100% in control of the food I bought and prepared and ate. I deliberately put myself in a position where I HAD to walk to work (it was only 2/3 mile, but it was better than not walking at all). I started walking everywhere, hiking and climbing small mountains (for fun!) 

In May 2016, I attempted (this time unsuccessfully - but it won't always have me beaten) to walk 100 miles next to the Pacific Crest Trail (not actually on the PCT because there was too much snow, at the end of May!) I left my desk-bound job of five years in September and moved to Sidney, MT. I started working in a grocery store, expending A LOT more energy than I have in a long time (but also eating more, and more carb-laden foods than normal). Now, it's the middle of November. I've been on this new program (new regime, metamorphosis, call it what you will) for 17 months, and I've lost 150 pounds (68 kg, for my continental cousins). 

I'VE LOST 150 POUNDS IN 17 MONTHS!

I moved house again last week, this time to my "spiritual home" of Missoula ("a place where you feel you belong, although you were not born there, because you have a lot in common with the people, the culture, and the way of life.") I still need to find a new job, but that will come very soon.  The good diet continues now. The increased exercise continues. The improved health continues. In two week's time I will be turning 50, and I'm determined not to slow down or go back to where I was. 

Me, at the 'M' on Mount Sentinel in Missoula, yesterday

As the brilliant Zig Ziglar used to say, "See you at the top!" 

254 - How low can he go?

In Bug's Life (1998), when the stick insect "Slim" is encouraging the ant Princess Atta to do the limbo dance, he asks her, "How low can you go?" Well, now I'm asking myself that question.

254.6 lb today (115.5 kg)

This morning I tipped the scales at 254.6 lbs.

259 - unstoppable at the moment (back on the low carb diet)

Another day, another pound or two off.

258.8 lbs (117.4 kg)

Now that I'm 100% in control of the food I buy and prepare and eat again, the weight is simply dropping off.

My new local grocery store had whole chickens (not organic, but "raised without antibiotics") on sale for 99¢/lb, so I bought a 5 lb bird for $5, trimmed off the two large breast pieces for another time. I had the oven-baked legs and wings this evening with some broccoli, and used the carcass for a tasty soup stock with rutabaga (swede), turnips, parsnips and carrots, plus some herbs and diced green and red peppers - no pasta. It was very tasty and made several large portions of soup.

I've also been able to eat my spinach and eggs for breakfast again, which has been great.

Eggplants (aubergines) were on sale too, so I bought one to slice and bake with some tomato sauce and Parmesan cheese - no bread crumbs (maybe I should get some fresh mozzarella too?). If I had access to a fully equipped kitchen, I would love to make baba ganoush all the time (basically, baked eggplant mixed with tahini, garlic, olive oil, lemon juice and parsley). Interestingly (botanically) eggplant, tomatoes, potatoes and peppers are all part of the same nightshade (Solanaceae) family. I can happily skip the potatoes, but I love all the others.

263 - LOTS of changes, hopefully things will settle down again soon

Wow! In the last three weeks a lot has happened. After leaving my desk-bound job in Helena and moving to Sidney, MT, ostensibly to get remarried, I am now in my "spiritual home" of Missoula, MT. The wedding is not taking place now. So, it's back to the original plan.

I'm in a place now where I can weigh myself accurately again, after not being able to do so for a while, and I was pleasantly surprised.

262.8 lb (119.2 kg)

After six weeks of tremendously increased physical activity, and increased intake of food generally and carbs specifically, I tipped the scales at under 263 pounds! Last Thursday morning, when I was staying at a friend's house overnight on my way to my new home, I got to see myself naked in a full-length mirror for the first time in ages. Not just my head, or my upper body, but a full length view of all the loose skin and (still a little bit of) fat. At the same time, I was both pleased (at having lost 142 lbs in 17 months) and horrified (at the sight of so much loose skin, especially around my belly).

I make jokes now about turning over in bed at night, where I sleep on my side, and my body has already made the turn, but my belly follows two seconds later, like a floppy Jell-O pudding. Having bought some 48" waist pants (trousers) a couple of months ago, I recently had to buy a couple with a 46" waist, because the original ones were too large now. I even had to buy a belt, because the smaller ones are getting too big now!

I'd like to take a moment to thank Loren Kutzler, Theresa Johnson and the rest of the team at Reynolds Market in Sidney, MT, for their support and encouragement. That "Be Foxy" jingle will be stuck in my head for years! It was a huge step down in wages from my old job but, as I told people, sometimes there are more important things in life than money. Working at a grocery store; rounding up carts, bagging groceries, putting out new stock (with all the heavy lifting and carrying that that entails), helping to build endcaps, plus a bit of cashiering, all led to me regularly walking 10 miles a day, especially on the two days a week when I was separately delivering newspapers. The irregular hours didn't help with the diet but I certainly got a good workout.

I also want to say Thank You to my ex-fiancée, Scarlet, for her fashion advice and sense of stylishness. Thanks to her, I now have a new wardrobe of clothing that fits much better and makes me look good.

272 - joined a gym again

With winter approaching, and needing to keep up the momentum of increased activity and weight loss, I joined the gym here in Sidney a couple of days ago. This morning (after delivering newspapers at 6.30 am, and before working at the grocery store at 1.00 pm) I went there for the first time. It was a good first session, with a few minutes on an elliptical trainer and the rest of the hour spent getting used to the tension equipment (training leg, arm and back muscles). I was careful not to overdo it on this first occasion - after all, I keep telling people, "slow and steady wins the race". It doesn't require a single Herculean effort but, rather, a consistent application of small steps.

I also found a second set of scales (at the gym) on which to confirm what my home bathroom scales had been telling me. I've managed to get down to 272 lbs this morning, the lowest I've been in a very long time. As I begin to get used to my new routine, I think we'll see the pounds starting to drop off again soon.

Losing inches, not pounds, for now

It's been more than three weeks since I last blogged about my progress, and tomorrow it will be two weeks since I moved to Sidney, MT. In some ways it feels like I've been here longer than that - it's been so busy.

I'm still hovering around the mid-270s pound mark, the same as two weeks ago. The big change that I've noticed is that my new pants (trousers) are fitting better than when I bought them seven weeks ago.

In terms of diet and exercise, I know I'm burning way more energy now than I ever did before. I'm working two jobs at the moment - both requiring a lot more physical exercise than I've been used to for a few years. At the moment, I don't have an accurate way to capture all the daily steps, but I'll estimate that I'm easily exceeding 12,000 steps a day at the grocery store, and my newspaper delivery route easily adds 8,000 steps to the tally. I'm also riding my bike half a dozen times a week, which is good too. I know I'm eating a lot more than I used to, and that a greater proportion of what I eat is carbohydrates. I'm trying really hard to stick to salads and green vegetables.