How I Keep My Body Fat Under 10% and Still Eat Junk Food


How I Keep My Body Fat Under 10% and Still Eat Junk Food

Share on Facebook0Tweet about this on TwitterShare on LinkedIn3Email this to someonePrint this page

People assume I stay thin because I’m a runner.  This cannot be further from the truth.  When I was first married, I ballooned up to 189 lbs, my body fat clocked in at 19% and I felt horrible.  All this happened while I continued my daily running routine of 6 days a week.

Do you ever look in the mirror and decide that “enough is enough, I need to make some changes.”?  This happened to me and so I embarked on changing my lifestyle so I could feel good about myself once again.

Wendy’s hamburgers are my favorite.  I also enjoy a Coney dog with onions.  It’s nearly impossible for me to pass up Papa John’s Pizza.  I am far from being a health nut, but I also want to live a long and healthy life, all while eating what I want, when I want.  Can this be done?  Yes!  I’m living proof!

I have an underperforming thyroid and must take medicine to keep it in check, and my metabolism is slow because of it.  Also, I’ve noticed as I get older that my body does not burn off the calories like it used to, so I have to manage it to keep my weight under control.  I’ve found that I feel my best if my weight stays between 155-160 lbs and my body fat stays within 8-11%.  It feels good to get up every day knowing that I’m fit and ready to take on the world.

How did I get here?  I dropped 30 lbs, and 10% body fat following these three basic steps:

  1.  I made a decision and set a goal.  I knew I wanted to continue to run and feel good while doing it.  I also wanted to feel healthy and decided that I could reach that by lowering my body fat to under 10%.  I simply woke up one morning and decided to move towards that goal.  I wrote it down and taped it above my computer so I would see it every day.  Magic happens when you decide to do something and then write it down.  Once I did that, I was on my way.
  2. I identified my problem areas.  I was not willing to give up fast food, potato chips, pizza and the things I enjoyed, but I also recognized that something had to change.  I decided to keep track of what I ate for a few weeks and when I did, the problem was very clear.  I discovered that my primary issue was not really what I ate, it was how much I ate.  My portions were too big, plus I usually went back for a 2nd helping.  It was okay for me to swing by Wendy’s and pick up a burger and fries, I just needed to avoid getting two burgers.  It was fine to have a slice of Papa John’s pizza, just not three or four!  So I began to cut back my portions while still enjoying all the same foods.
  3. I tracked what I ate.  What gets measured affects behavior.  That is a proven fact.  Not only did I get on the scales every day to see how I was doing, but I also downloaded an application for my iPhone called, Lose It!  It’s a free app that allowed me to plug in my weight loss goals and then calculate my daily caloric intake that would help my meet my goal.  Whatever I put in my mouth was loaded into this app.  I became aware of how many calories were in particular foods and started to change some of my eating habits because of it.  It’s now a game for me, especially when I load in my exercise for that day, which allows me to add more calories to my food budget!

Managing your weight while enjoying your life is really not that hard.  It boils down to changing a few behaviors and math.  Eat what you want, just don’t eat too much.  Get some exercise and get moving every day.  Just learn to enjoy your life and get healthy doing it.  Are you ready to make your decision today?  Tell me about it, I want to hear the success stories!  Good luck!

Share on Facebook0Tweet about this on TwitterShare on LinkedIn3Email this to someonePrint this page

3 comments

  1. This is great. More people need to read this. =)

    Reply
  2. Great job Eric. You are an inspiration. I am turning 60 0n Monday and have gone back to My Fitness Pal. Lost ten pounds and on the scales everyday. “Running the race that God has before me…until He calls me home!”

    Reply
    1. Keep it up! Thanks for the feedback.

      Reply

Write a Comment


Anti-Spam Quiz: