I have lost over 30lbs since January 1st of 2008.
In December I looked at myself in the mirror while I was at the YMCA getting ready to go swimming with my kids and I saw a large man with large love handles and a large gut. Even though I am an avid lifter and can gain muscle easier than anything, I have always had a hard time losing the fat. That night I thought for a long time, “How am I going to lose the weight in the way that works for me?” I then came to the conclusion to look at things in the manner as an engineer, which I am. I sat down and started creating my project plan with no dates, I just wanted milestone because if I had dates, I would fail due to inconsistencies found in the human body. Every person’s body is different so no date plan can be successful. I know if I missed a date, I would just give up on the whole thing. After creating my milestones, I then created and FMEA (Failure Mode Effect Analysis). This document allowed me to list out all of the possible means of failure to my weight loss. I had listed out several items that will keep me from losing the weight. A couple of them being my habit of eating at night, eating sweats, and also making sure that I stay at around 2000 calories a day. Now, I did put one more thing down as a possible failure and that was the adaptation of the human body. The human body will adapt to your lifting schedule and cardio schedule in time, so why would calorie intake be any different. I did some research on this and my theory was correct so I cycle my calorie intake of five days at 2000 calories and two days at 2600 calories, give or take an ice cream sundae.
After my FMEA and project plan was created, I then created a data sheet which will track my FMEA occurrence and avoidance, weight training and cardio occurrence and avoidance, weight for that day, and also a little journal spot to document any event or reason of inconsistency (Birthday Cake, Holiday Cookouts, etc.).
The last thing that I created was an IPO (Input Process Output) diagram to show how this all ties together to my body and goal. My inputs are food, workout routines, and environment. My processes are digestion, eating (chewing and eating slowly), and exercising and lifting. And as far as the outputs are…I don’t think you want to know the outputs…or care.