The Halfway Audit: Why I’m Ignoring the BMI and aiming for 180lbs (~82kg)!

It seems crazy to think that while I’ve already hit type 2 diabetes remission, I’m still only halfway towards my weight loss goal.

I had set myself a target weight of 12 stone 12lbs (180lbs / 81.8kg). Why that number, particularly? Because I distinctly remember at 13 years of age being 13 stone and told I was obese. Getting under this figure has huge psychological value for me.

But it’s not an arbitrary number. According to recent studies (two publicised in The Lancet, one here and another here), the “lowest risk” weight range is actually slightly higher than that suggested by the traditional BMI. This is sometimes called the “Obesity Paradox,” where a small amount of reserve weight can be protective against age-related illness.

For someone my height and age, a weight range of 155 lbs to 185 lbs (70 to 84kg) is often suggested, provided that the weight is paired with a healthy waist-to-height ratio and consistent physical activity.

So I picked 180lbs (~82kg) as it is nearer the top end of that range, making it feel more achievable. I intend to retain and even increase muscle mass as I go, which also makes the top end feel more achievable.

For comparison, a simple BMI approach would suggest my “ideal/healthy weight” is 125 – 168.5 lbs (57 to 76kg)!

That’s obviously a very large range, but the top end is still much lower than my target. I can remember one time in my life when I was just over 140lbs and was frankly skinny and felt unhealthy. Clearly, there is room for adjustment as I get nearer to my target, but for now, that is where I’m headed.

Today’s weigh-in puts me at 15 St 12.8 lbs (222.8 lbs / 101.3kg). This is so close to another weight loss milestone – getting under 100kg!! Just under 0.7lbs (~0.3kg) to go!

I also realised that I shot past another milestone without even recording it! I have surpassed my previous lightest weight since starting this blog! Way back in August 2020 I got to was 16 stone 3lbs (227lbs / 103kgs)! I’m a full 5lbs lighter than I was 6 years ago!! 😝

And from here on I’m travelling further back in (biological weight) time – I’ve only got another 8lbs to go until I’m the lightest that I’ve been in 16 years!!!

And yet another exciting milestone – today’s weigh-in brings me to literally halfway from my starting weight to my target weight. To clarify, that’s my diagnosis starting weight from back in 2023. Since then, I’ve lost 42.7lbs, and have 42.8lbs to go, so I really am almost dead centre.

I’ve lost a more “moderate” 35.1lbs since my December “wake-up call,” and while I still track that for things like average weight loss, the overall number is much more useful from a clinical perspective.

My average weekly weight loss since December is now 2.28lbs (1.03kg), still slightly down on my original target, which was 2.56lbs (1.16 kg) per week. At my current rate of weight loss, I am looking at maybe late August or early September to hit my target. I’m averaging roughly 10lbs (4.5kg) per month, but I assume things will naturally slow down the closer I get to target.

But to put it all in perspective, having now blown past my HbA1c target, I am far less concerned about my weight loss timeline.

Putting my Type 2 Diabetes into remission was the primary aim, and I’m already there! Having already halved my blood pressure medication, my next goal is to get off my blood pressure medication entirely. Losing weight will certainly be an important factor there, but regular exercise will also be a huge help.

Clinically, I’ve now lost 16.8% of my body weight from diagnosis.

My blood pressure is still a little up and down. On “eating days” it tends to look quite normal/healthy, but on fasting days a bit erratic which is no great surprise. Quite often, a weight loss of 20% is needed before hypertension resolves itself, but it is also a question of time, since the hardening/thickening of arteries isn’t something that can immediately reverse itself. Clearly, there has already been some recovery, as evidenced by today’s BP reading of 122/83 and a standing reading of 110/73, which is very normal!

What about muscle mass?

Ultimately, I don’t want to just be a “skinnier version” of myself, as I get older, I want to make sure I stay healthy and active. I have some active passions like skiing and scuba diving, which require functional strength, mobility, and flexibility.

I’m also still very sexually active, something that really took a hit while I was seriously overweight. Diabetes and hypertension are both major risk factors for erectile dysfunction, and I can tell you that no amount of “little blue pills” will fix that system once it’s well and truly broken.

One of the huge benefits I’ve seen over the last month or so, since getting my diabetes under control, is a return to some of my “former glory”, shall we say. 😜

I’m not planning any radical weight/resistance training, although that might feature later. I subscribed some years ago to a GMB Fitness program, which is focused on physical autonomy/mobility and functional strength, but I found this very challenging given my body weight. Now that I’ve lost half of my weight, I think I’m in a better place to start gradually introducing this kind of program.

More on this soon!