Welcome to my Health Journey - I've now lost 100 kilos in less than two years !

After two years I have reached my goal of losing 100 kilos and I am now on maintenance.




This animated gif shows exactly how much I have changed physically over my health journey.
As my 11 year old son delightfully advised me, "You can now see your ears".
This image still blows my mind as it really shows how much my physical size (my chest, arms and face) have changed over this journey.


And here you can see the comparison of images from my DEXA scans for the last 21 months (I only discovered the DEXA scans three months into my journey).
I love how you can see the 'yellow fat' disappearing from my body over time.

And it is amazing that I was so huge, I didn't actually fit in the scanning area originally, and the technician had to 'cut my body in half, and then mirror it' to get as accurate a scan as possible.

This graph, which is part of the DEXA, shows my fat vs lean mass change over time. Note that as I started my DEXA scans three months in, my start weight was 'only' 169 kg, not the 185.5 kg three months earlier. 
I really wish I had started the DEXAs from day one to really understand my how unhealthy I was at the start of my journey.


My weight loss tracker.
This is another great visual to show how much I have progressed over time.
This shows my start weight at 185.5 kg and finish weight of 85.5 kg and my journey over the two years.


I have been privileged to have my journey featured on several TV shows, including

Today Show appearance video - Link











Sunrise appearance video - Link


Channel 7 News story video - Link


Channel 9 News story video - Link 


CSIRO Total Wellbeing Diet Success Story video - Link











All my Facebook Videos - Link

I have also been featured on the CSIRO Total Wellbeing Diet blog
Success Story - Link


My health markers - 
My DEXA comparions show the huge improvement in my health markers from Sept 2018 to June 2020

Weight - 84.8 kg -                             Previously - 167.8 kg
Fat % - 16%                                      Previously - 48%
Body Fat - 13.6 kg                            Previously - 81 kg
Lean Mass - 67.6 kg                         Previously - 83.25 kg
VAT - 85.6 cm2                                Previously - 387 cm2 
 - VAT is the really bad fat around my waist - anything under 100 cm2 is considered healthy.
 - My VAT was originally nearly four times the healthy measurement

Blood Pressure -  123 / 72                 Previously - 146 / 100
No longer pre-diabetic

Shirt -  Medium - 95 cm - 38 inch     Previously - 9XL - 142cm - 56 inch
Pants - 92 cm - 36 inch waist             Previously - 157 cm - 62 inch waist

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So how did I get to my starting weight of 185.5 kg?

This really is a journey for me. I have struggled all my life with obesity.
In 2002, I was named the joint winner for the 'Male Australian Weight Watcher of the Year'.
I lost 54 kilos in 60 weeks - going from 143.7 kg down to 89.7 kg.

But over the next 16 years, I ballooned from under 90 kg right up to over double that size to 185.5 kg.

In June 2018, I hit rock bottom.
I knew it was time to do something.
I didn't really have a defining moment like a health scare, I just knew I had to do something.

I jumped on the scales, and they displayed - OL -

WTF is OL ?

I had no idea, but I assumed it means - Overload.

I had to go and buy a new set of scales, ones that went higher than 180 kilos.
Talk about a wake-up call.

The new scales said it all - 185.5 kg - 

Like the majority of people that lose a lot of weight, I had piled it back on.
Over the last 16 years, I ballooned (literally) to 185.5 kg.
Yep, I put back the 54 kg I lost and then piled on ANOTHER 42 kilos as well.

Yep, I put on over 95 kilos !

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I am now in the maintenance part of my journey.
I have lost 100 kg in two years and I am now the lightest and healthiest I have been in over 30 years !

Check out this blog post for some great comparisons on how much weight I have lost - Link
Here's a snippet from this post -

44 blocks of this fat
This is an anatomically correct representation of 2.2 kilos - 5 pounds of human body fat.
I've lost 44 of these !


Along the way I have made some videos to show just how much weight had lost at that point.

One of my favourites is the milestone video where I had lost 36.5 kg in 40 weeks !
That's the equivalent of losing the weight of my son!


Click the image to go to YouTube video




Click the image to go to YouTube video

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Join us in the Facebook Groups to share your journey.

So come on and join my private Facebook Group (only members can see what you post). 

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I'd love to hear about your health journey, so come on and join my private Facebook Group (only members can see what you post). 
There are now nearly 800 members in this group and we would love to hear from you!

So c'mon and join me on my journey, I look forward to connecting with you via -

Facebook - @HealthJourneyOz - https://www.facebook.com/HealthJourneyOz
Subscribe to my YouTube Channel - https://tinyurl.com/HealthJourneySubscribe


How to make healthy home made chips / fries

Eating to lose weight doesn't mean you need to cut chips / fries from your diet.
Read on to see how I make crispy tasty home made chips that are super tasty, and also healthy.

If you are following the CSIRO Total Wellbeing Diet, these chips track as a bread units, not indulgence.
And the best bit, their taste is far superior to any of those crappy oven fries that track as an indulgence and have zero nutritional value.

So what's the secret?
Read on and find out !

Here's the end result of my awesome Scallops and Chips.

What you'll need
An air fryer (perfect for healthy cooking) - I have two of the Kmart 3.2 litre air fryers.
One medium potato (around 230g to 250g)
Egg white

Introduction - 
As part of my weight loss journey, I decided to create my own meal plans. And rather than completely remove my favourite meals from my diet, I simply created healthy versions of my favourite meals. And as chips are a favourite of mine, I created this super healthy, super tasty version of them.


Start by cutting your peeled potatoes into chips and place in a saucepan of cold water.
Place on stove and heat.

Once the water is boiling, 
turn the heat down to medium high and boil for five minutes.
- Power-on the airfryer to 200c to pre-heat.

Note, boiling the potato chips longer than five minutes, will make them fall apart and basically become mash potato - Not good.



While the water is boiling
- Beat an egg white, but don't make it all frothy, you want about 50 - 50 froth



After boiling for five minutes rinse the boiled chips with hot water so the water is all clean but hot.



Drain the boiled chips
Add the egg white to a small plastic bag
Add the boiled chips to the bag full of egg white



Shake the bag to fully coat the chips in egg white.



Note - if you are new to airfryers, it is important to know that you need to purchase a spray bottle for oil. You can buy the Decor spray bottle for around $10 - $15. Using aerosol spray cans for oil can harm the air fryer. -

Spray the air fryer pan with oil and place the chips that are coated in egg white into pan.
Leave space around and between the chips to ensure air flow between them to assist in cooking.



Cook the chips on 200c for 7 minutes, and they should start to look nice. 
Now flip the chips.



The flipped chips should now have all the cooked crusty bits on top.
Cook for another 8 minutes (15 minutes total)
Check regularly to ensure they don't over cook.


The chips should now be cooked.
This is how mine look after the full 15 minute cook at 200c.


And here are my home made chips with some smoked fish.
I use a Cobb cooker to smoke chicken and fish, and they are also a great way to cook healthy.



This is one of my favourite meals of the week.
Scallops and chips !



Read on to find out how I cook my scallops in the air fryer.

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I cook my thawed scallops at 200c for 10 minutes.
I buy my frozen scallops from Coles in the fresh seafood section. I simply ask for a frozen 1 kg bag which currently costs $42.
I cook each batch around 250g

Once they are thawed, I dry them with a paper towel

I then spray this pan to make sure the scallops don't stick.
I can't remember exactly where I bought the pan, but it could have been Kmart. I did actually carry the airfryer pan into the stores when looking for a pan to make sure it fit.


I also spray the scallops so they cook more evenly.


After 5 minutes at 200c, I flip them and cook for another 5 minutes at 200c.


The finished result.
And yes, they taste awesome!

They taste even better when served with my home made chips.



And don't forget to check out my World Famous Pumpkin and Corn Soup - 



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Join us in the Facebook Groups to share your journey.

So come on and join my private Facebook Group (only members can see what you post). 

-----------------------------------------------------------------------------------------------------

I'd love to hear about your health journey, so come on and join my private Facebook Group (only members can see what you post). 
There are now over 800 members in this group and we would love to hear from you!

So c'mon and join me on my journey, I look forward to connecting with you via -

Facebook - @HealthJourneyOz - https://www.facebook.com/HealthJourneyOz
Subscribe to my YouTube Channel - https://tinyurl.com/HealthJourneySubscribe


 

My maintenance journey so far



Quick Maintenance Update -
Hey everyone, just sharing a quick update on how I am traveling now that I am on maintenance.
Well I am happy to update that my weight has stayed ROCK SOLID (sorry, not sorry for the Dad Joke pun) since starting maintenance five weeks ago.

At the end of week 103, I was 85.4 kg, I had reached my ultimate goal of losing 100 kg to reach my maintenance weight of 85.4 kg.

If you have just joined me on my journey, I started just over two years ago, at 185.5 kg.


Since hitting my goal, my weight has consistently hovered between 84.5 kg and 85.5 kg.



And there have been many life challenges along my new Health Journey, which is now focusing on health and maintenance rather than weight loss.

Over these last few weeks, I have been challenged lifestyle and mentally with
- My workplace changing me to two days a week (60% pay cut)
- Me accepting a new role at a new company a few days later
- A change in work hours in my new role that has reduced my 'me time'

And food and health challenges have been
- My farewell lunch at The Coffee Club with my work colleagues
- My son's birthday family dinner at a restaurant
- My son's birthday family lunch at a cafe
- My son's birthday party with his friends
- And of course his birthday cake.

And I am proud to share that as my mindset has changed so much and so markedly from years ago, that there was barely a blip on the scales.

Two years of education on the program has taught me how to deal with 'life' from a diet and health perspective. I no longer track my food, but I am fully aware of everything I eat and how it fits into my new healthy lifestyle.

My food prep is now 'next level'.
For example, this weekend on Friday night, after a long week of working, I kicked off a big batch of home made Pea and Ham soup.
This made over 3 kilos of beautiful soup, which I measure out into 8 big serves and freeze for morning tea on my work days.

And then on Saturday morning, I cranked out the world famous (thanks to you guys) Pumpkin and Corn soup. While that was cooking away, I did the weekly shopping, and cooked up the Kangaroo burgers ready for my work lunches. 
I also cut up and seared 2 kg of chicken thighs in preparation for Sunday's food prep.

Today (Sunday), has seen me cook up a big batch of healthy Butter Chicken. This big batch created seven big 400 gram serves which will be frozen for future dinners and lunches (served with low GI Basmati rice for lunches).

I also will be prepping my afternoon teas by cutting up some fresh watermelon for the next few days and measuring out my tamari almonds and cashews.

Yesterday and today will also see me prepping my breakfasts by pre-cooking my eggs in the sous vide machine. Sous vide is a method of precision cooking in a bath of water at a consistent temperature and time. I batch cook fresh eggs for my son and I and put those eggs in the fridge to be re-heated and used for our breakfasts. BTW, sous vide eggs are definitely next level, like a cross between poached and soft boiled, but with a better texture.

Check out the sous vide egg below.
And yes, that is me breathing heavy with delight as the egg pops out.



Mental and physical health - turning negatives into positives -
Due to my job changes, my new role will see me with significantly less 'me time' with travel time and slightly different work hours. With my new role based in the city with no work from home options, this has meant that I will now have travel time eating into my personal time that I used to use for riding my bike or just having 'down time'.

As I now focus on my healthy lifestyle rather than weight loss, I have spent the time to work out how I can still get that little bit more exercise to make up for the reduction of riding my bike. I am also concerned with the whole Covid-19 global pandemic and the increased risk of infections by using public transport.

Plus, I really enjoy driving my MX-5.  😎

Taking these challenges and concerns into consideration, I have decided to drive daily into the city, but park about 1 km away from the office. This has two benefits, parking is MUCH cheaper just out of the city, but most importantly, I can now get two extra walks into my day. It is about a one kilometre walk to the office, so it gives me about an extra 20 minutes of incidental exercise to keep me healthy (on top of the one hour / six km daily walk).

This works for me, and is sustainable (which is critical).

And speaking of sustainability, my biggest tip for anyone on their health journey too.... 
Choose what is sustainable to you !

Sustainability has been critical to my success so far, and I think will be the key to my continued success in the future.

Everything in my journey so far has been sustainable.

- My diet is sustainable
- My meal prep is sustainable
- My exercise is sustainable.

Sure, life throws us curve balls all the time, but I know that if my lifestyle choices are sustainable, it is highly likely that my physical and mental health will not suffer when I have to deal with life's inevitable challenges.


If you haven't read my 100 kg celebration blog post yet, I highly recommend you check it out - Link


Check out the video of my story on Channel 7 News - Link


Check out the video of my story on Channel 9 News - Link 


Check out the video of my story on Sunrise - Link


=======================================================================

Join us in the Facebook Groups to share your journey.

So come on and join my private Facebook Group (only members can see what you post). 

-----------------------------------------------------------------------------------------------------

I'd love to hear about your health journey, so come on and join my private Facebook Group (only members can see what you post). 
There are now over 600 members in this group and we would love to hear from you!

So c'mon and join me on my journey, I look forward to connecting with you via -

Facebook - @HealthJourneyOz - https://www.facebook.com/HealthJourneyOz
Facebook Community - https://www.facebook.com/groups/HealthJourneyOzCommunity
Facebook Videos - https://www.facebook.com/pg/HealthJourneyOz/videos/

Sunrise appearance video - Link
Channel 9 News story video - Link 
Channel 7 News story video - Link

Success Story - https://blog.totalwellbeingdiet.com/success/how-terry-lost-42-of-his-body-weight

Today Show Video - https://www.facebook.com/watch/?v=473245413628226

YouTube channel - https://tinyurl.com/HealthJourneyPlaylist
Subscribe to my YouTube Channel - https://tinyurl.com/HealthJourneySubscribe

I've lost 100 kg in less than two years!


I've finally reached my ultimate goal of losing 100 kilos.
And I've actually achieved this in less than two years !!!

Actually, it was 103 weeks and one day... BUT WHO'S COUNTING !!!

To really understand this transformation, check out this awesome animated gif of the old me, 2 years ago, morphing into the new me!



So how much is 100 kilograms?

Well, I'm glad you asked.

44 blocks of this fat
This is an anatomically correct representation of 2.2 kilos - 5 pounds of human body fat.
I've lost 44 of these !



And for a laugh, here are some other cool comparisons to give us some perspective.

I've now lost...

4 big bags of pool salt that weigh 25 kilos each
These things are SO heavy, you can actually see me struggle holding it.
I used to carry FOUR of these on my body 24 hours a day - 7 days a week !



12.5 big bags of dog food that weigh 8 kilos each



500 potatoes - 500 large potatoes that weigh 200g each
Imagine carrying around 500 potatoes all day every day!


100 cartons of one litre Chicken Stock that each weigh one kilo
I use one of these every week when I make my famous, super healthy, Pumpkin and Corn soup


111 tubs of of Peter's Light and Creamy ice cream that weigh 900g each
I enjoy a serve of this a few nights a week just before bed.
Everything in moderation!
 


50 two litre bottles of milk ! 


200 tubs of butter that weigh 500 grams each


500 wheels of Brie cheese that weigh 200g each
I love my Brie cheese and eat a 1/4 wheel of it every night before bed.



266 standard cans of Coke that are 375 grams
Proud to say I haven't had a can of soft drink for nearly two years!


4,545 Tim Tams that weigh 22 grams each












113,636 M&Ms that weigh 0.88 grams each













8,850 Oreos that weigh 11.3 grams each

2,000 Snickers Bars that weigh 50 grams each













And finally - 

$8,000 worth of Lindt Easter Egg chocolate - 100 kilos at $80 per kilo
That's 100 of these huge one kilo Lindt Easter Bunnies
























Well, it certainly has been an awesome journey so far.
I have learned so much about health and nutrition, and it really has become a major focus in my life and I know that I have to focused on my health for the rest of my life.

I have come so far over the last two years, and I have some great blog posts planned to share in the near future, including all my tips to weight loss success, plus the next step of my journey, maintenance.

Join us in the Facebook Groups to share your journey.

So come on and join my private Facebook Group (only members can see what you post). 

-----------------------------------------------------------------------------------------------------

I'd love to hear about your health journey, so come on and join my private Facebook Group (only members can see what you post). 
There are now over 500 members in this group and we would love to hear from you!

So c'mon and join me on my journey, I look forward to connecting with you via -

Facebook - @HealthJourneyOz - https://www.facebook.com/HealthJourneyOz
Subscribe to my YouTube Channel - https://tinyurl.com/HealthJourneySubscribe