Today, I took a small break from my usual OMAD (One Meal A Day) today—I ate for 5 hours rather than 1.
If this is what taking a “break” looks like, then I’m definitely moving in the right direction toward my weight goal.
One of the best decisions I’ve made on this journey is following my “Rules to Diet By.” Today, I was reminded of the value of one particular rule:
“Take a photo of everything you eat or drink.”
As I updated my Health Tracker with the past eleven days of meals, I realized how much data I would’ve lost if not for those photos.
My Daily Progress
Weight Loss
| Date | Weight (lbs) |
| 2 Jan 2025 – Day 1 | 235.5 (106.8 kg) |
| 9 Jan 2025 – Week 1 | 224.6 (101.9 kg) |
| 10 Jan 2025 | 222.9 (101.1 kg) |
| 11 Jan 2025 | 218.9 (99.3 kg) |
| 12 Jan 2025 | 218.3 (99.0 kg) |
| 13 Jan 2025 | 215.2 (97.6 kg) |
Report: Lost 2.9 lbs (1.4 kg) today.
This brings my total to 20.3 lbs (9.2 kg) in just eleven days!
This was my second-best weight loss day so far. At this pace, I doubt Rule #8—fasting to maintain a 1-pound-per-day average—will come into play.
I’m beginning to feel lighter. While my daily photos don’t reveal much change yet, I can sense it in the way I move. My step feels quicker, and I sense the changes taking root. The last time I hit my goal weight of 176.4 lbs (80 kg), some friends said I looked too thin. This time, I plan to rebuild that weight in muscle, so I’ll look stronger and feel more confident.
I also noticed my food portion sizes shrinking. With smaller meals and less frequent eating, my stomach naturally adjusts. It’s nearly impossible to overeat now, which makes portion control effortless.
Blood Pressure (BP)
| Date | BP – Before Food (Best of 3) | BP – Before Food (Worst of 3) | Average |
| 2 Jan 2025–Day 1 | 155/103 | 166/102 | 160.5/102.5 |
| 9 Jan 2025–Wk 1 | 159/108 | 162/98 | 160.5/103 |
| 10 Jan 2025 | 158/101 | 171/98 | 164.5/99.5 |
| 11 Jan 2025 | 169/106 | 152/97 | 160.5/101.5 |
| 12 Jan 2025 | 145/81 | 142/90 | 143.5/85.5 |
| 13 Jan 2025 | 133/86 | 142/88 | 137.5/87 |
Report: BP is steadily falling.
Systolic blood pressure
The first number, which measures the pressure in your arteries when your heart beats, is down by 6!
Diastolic blood pressure
The second number, which measures the pressure in your arteries when your heart rests between beats, is up by 1.5.
Yesterday’s numbers weren’t just a one-time result! As weight goes down, blood pressure seems to follow. I’m excited to see where my BP lands once I reach my goal weight.
Blood Glucose
| Date | Blood Glucose – Before Food (mmol/L) |
| 2 Jan 2025 – Day 1 | 7.2 |
| 9 Jan 2025 – Week 1 | 4.6 |
| 10 Jan 2025 | 4.6 |
| 11 Jan 2025 | 4.1 |
| 12 Jan 2025 | 4.4 |
| 13 Jan 2025 | 4.4 |
Report: Blood glucose is holding steady at 4.4.
This is firmly in the normal range (3.9 to 5.6 mmol/L). I’m thrilled to see it stabilize and I’ve adjusted my goal to simply keeping it in this range. Mission accomplished!
Lessons from Today
I learned that listening to my body is as important as setting rules. My energy dipped slightly because I skipped one of my usual three pinches of salt during meals. I’ll be back on track tomorrow, and I plan to drink more water throughout the day to keep dehydration at bay. Small adjustments like these can make a big difference.
Small Victories – Big Wins
Today reinforced the beauty of this journey—not just the physical changes but the lessons in patience, self-care, and balance. Even small victories, like staying consistent with my “Rules to Diet By,” feel like big wins.
Tomorrow’s another day to grow stronger, healthier, and more confident. See you then! 😊
Warmly,
Paul
