The Fear of Dependency
As I continue to experience life, I’ve come to realize that there are a lot of folks who have comprised health, including myself. I know folks with metabolic diseases like diabetes, high blood pressure, high cholesterol, non-alcoholic liver disease, and so on. These metabolic diseases are self-inflicted by poor nutrition, lack of sleep, stress, genetics, and lack of education. Everyone who had a form of metabolic disease presented with a form of dependency in their life. Whether they are dependent of pharmaceutical drugs, or a loved one taking care of them.
As my own health was leading towards these metabolic conditions, my anxiety would go through the roof. I was constantly be anxious about developing a disease, facing the symptoms, and submitting to a form of dependency. I understand that I am not a machine, but I know I have some control of my health. I have a family to care of, a purpose to serve, and the gift to do whatever is possible with the body God gave me. I will not be dependent on any medication, any caretakers, or other powerless avenues.
The Internal Lie
Last year, I trained for and ran a half marathon. I can say thats the healthiest I ever felt despite weighing about 250 pounds. About 3 months before the race, I went in for my annual physical and found out I was pre-diabetic. I was shocked that I was pre-diabetic despite running about 10-15 miles per week. That when I knew I couldn’t outwork my genetics or a bad diet. The funny part is that I ignored my blood work and the idea of that I can’t beat a bad diet. I continued to eat the way I did. I thought as long I was fueling with whole foods that I would be okay. My problem wasn’t my food choice, it was my portion control. I love to eat and eat until I’m beyond full. I would lie to myself about it being okay, and that I would even out with intense exercise. Now sitting at 265 pounds, the internal lie is laughing in my face.
The Power of No
Those who know me I am not a person who turns down food or never lets food to go to waste. I’m sure its my Mexican culture that I believe food should be filling and should never be wasted. I always took pride in being the scavenger.
You didn’t finish your food?…. Pass it this way big dawg.
You have left overs? …. That’s my lunch for tomorrow
The food was so good?… lets go get my third or fourth plate
I love to eat! This is my down fall because I eat too much!
It’s time to embrace the power of no in every aspect of my life…
The Strategic Plan
How am I going to execute this lofty goal of losing almost 40 pounds? I’m going to use my knowledge and experience from athletic training, nutrition, and overall health & wellness. I am going to set a goal to be at 225 by March 1st, 2025. That is about 33 weeks from now. If I follow a safe goal of losing 1 pound per week, I should be at, or just before my weight lost goal by March 1st.
Caloric Intake/ Caloric Usage
First step is understanding my current caloric intake that keeps me at 265 pounds. Based on the TDEE calculator, I have to eat 3,458 calories per day to stay at this weight. In order to begin losing excess weight, I have put myself in a calorie deficit to allow my body to burn all the stored energy. If we subtract 500 calories from the maintenance calories, this puts me at 2,958 calories to be in a cutting phase.
Nutrition
I am keeping this simple. I am cutting out processed sugars, carbs, and other artificial foods from the diet. Leaning towards more whole foods like lean meats, whole carbs, and vegetables. I am combining intermittent fasting to help control my caloric intake and create mental discipline as I continue through this journey.
Functional Strength Training
My goal is to not lose weight. The goal is to transform my body to a healthier state of being. I want to achieve more range of motion, build muscle, and have the ability to be functional in everyday life. I’ve noticed I’m hesitant to do anything remotely athletic due to the fear of injury. The fear of injury is based on the feeling of my body not being to execute movements as a result of limited ROM, strength deficits or poor movement patterns.
Overview
As of today, the average life span for a male in the US is about 75 years old. That means I have less than 50 years to live a fruitful life with the body I was gifted. At the age of 27, I have to set my foundation to live a healthier life. Developing a metabolic disease isn’t an acute experience, it’s a slow burning process that usually leads to permanent effects if not addressed early. Right now is when I start this journey. Like always, lets get to work!