Today felt more like a maintenance day—I was simply going through the motions, sticking to the routine, and keeping my discipline in check.
For the first time in three weeks, I actually felt hunger again. I really wanted to eat more, but I chose to ignore the craving, knowing that if I gave in, my weight might not drop by tomorrow morning.
One Meal A Day (OMAD) means exactly one meal, even though today I had to rush it right before work, so I only had time to eat about a third of what I normally eat. I’m guessing that’s why the cravings hit later.
My body wasn’t fully satisfied with that small meal, but I stuck with it.
I know some people spend an entire hour eating their one meal, sometimes fitting in two meals worth of food during that time. Others prefer a three-hour eating window. For me, my eating window is closer to an hour, but it rarely exceeds that, and most days, it’s more like 10–15 minutes.
We’ll see if my discipline pays off when I check in with the scales tomorrow morning.
Daily Progress
Here’s how I’m doing today:
Weight Loss
| Date | Weight (lbs) |
| Weight Goal | 176.0 (80.0 kg) |
| 2 Jan 2025 – Day 1 | 235.5 (106.8 kg) |
| 9 Jan 2025 – Week 1 | 224.6 (101.9 kg) |
| 16 Jan 2025 – Week 2 | 217.4 (98.6 kg) |
| 23 Jan 2025 – Week 3 | 213.9 (97.0 kg) |
| 24 Jan 2025 | 213.9 (97.0 kg) |
| 25 Jan 2025 | 213.2 (96.7 kg) |
Report: I lost 0.7 lbs (0.3 kg) today.
This brings my total to 22.3 lbs (10.1 kg) in 23 days.
That’s an average of just under 0.97 lb (0.44 kg) per day.
It wasn’t a huge drop today, but it’s another day of OMAD, and we’ll see how it goes tomorrow.
Blood Pressure (BP)
| Date | BP – Before Food (Best of 3) | BP – Before Food (Worst of 3) | Average |
| BP Goal | 120/80 | ||
| 2 Jan 25 – Day 1 | 155/103 | 166/102 | 160.5/102.5 |
| 9 Jan 25 – Week 1 | 159/108 | 162/98 | 160.5/103 |
| 16 Jan 25 – Week 2 | 132/83 | 135/87 | 133.5/85 |
| 23 Jan 25 – Week 3 | 110/69 | 118/72 | 114/70.5 |
| 24 Jan 2025 | 121/76 | 123/76 | 122/76 |
| 25 Jan 2025 | 128/80 | 145/97 | 136.5/88.5 |
Report: My blood pressure went up again today.
The systolic blood pressure (the first number) went up by 14.5.
The diastolic blood pressure (the second number) went down by 12.5.
These numbers are creeping into the “Stage 1 high blood pressure” range (130/80–139/89), which is still okay for the work I do, but just barely. It might be time to take medication again.
Medications
I won’t take any medications today, but I will tomorrow, if my blood pressure doesn’t come down on its own.
Blood Glucose
| Date | Blood Glucose – Before Food (mmol/L) |
| Blood Glucose Goal | 4.2 |
| 2 Jan 2025 – Day 1 | 7.2 |
| 9 Jan 2025 – Week 1 | 4.6 |
| 16 Jan 2025 – Week 2 | 4.1 |
| 23 Jan 2025 – Week 3 | 3.9 |
| 24 Jan 2025 | 4.3 |
| 25 Jan 2025 | 4.6 |
Report: My blood glucose increased by 0.3 today.
It’s still well within the normal range (3.9–5.6 mmol/L), and I’m happy that it’s staying in this range.
Every day my blood glucose stays here is another day my body gets closer to handling my insulin resistance, which is a great feeling.
The Power of Determination
It’s been a day of progress, but also a reminder of how much discipline it takes to stay on track. The cravings, the small meals, the ups and downs of the numbers—it’s all part of the journey.
But I know that with persistence, I’ll reach my goals. It’s not always about huge changes each day, but about consistency over time. And that’s exactly what I’ll keep doing.
See you tomorrow! 😊
Warmly,
Paul
