Weight Loss

For those of you who haven’t seen my post on Facebook this week, I am Fat. I would love to sugar coat it, but I am afraid I would eat that too. I am sick of being fat. I am sick of being short of breath when I bend over. I am sick of sweating profusely at the slightest effort. But most of all, my chances of being taken away from my children prematurely is becoming too high.


My weight has always been an issue for as long as I can remember. I have never been what could be called a small lad. Whether due to inactivity, genes, diet or otherwise I always carried a little extra. In the past 10 years I have had varying degrees of success and failure with my weight. January 2008 I was 149kg. It was the heaviest I had ever been. I was disgusted in myself but had no real incentive to change. That is until I decided to join the Navy. I knew that I would have to lose 50kg in 12 months for them to accept my application. I began to restrict my intake, but not in any meaningful way, just halving everything I used to eat. I also added at least 30 minutes of exercise a day. It wasn’t anything fancy, just step up on a homemade step and weights using the heaviest thing I could find around the home. It worked, some how, I lost enough to join, I was still around 100kg, but it was the lowest I had been in a while. During my first six months of being in the Navy I lost more weight and hovered 2-3 kilos either side of 95kg. I found pretty quickly that if I continued to eat reasonably sensibly I could maintain 95kg reasonably easily.

The photos above are all of me at or around 95 kg. Unfortunately due to surgical procedures, recoveries, and depression my weight didn’t always stay at 95kg. I can think of 5 different occasions since 2009 that my weight has gone from 95kg to 120kg+ and back again. Sometimes it took a change in diet to bring back the weight, other times I lost the weight because of the intensity of work, but I have found recently that it is harder to accomplish. Randomly and without direction, changing my diet was not the answer, finding time to exercise, and the persuasion, was difficult. So this time I employed the help of a dietician. I have seen their methods through work, and I knew that my diet was going to be the hardest thing to sort out. So after a snappy referral from my GP I was underway.


The only thing I was apprehensive about talking to the dietician about was the concept of Lite, Diet, or other similar labels. Whenever I see these labels I just think “Chemical S**tstorm”. I was concerned that they would just force the idea of diet and lite products. I was relieved when the dietician did not go down this path. We had a discussion about my current eating habits, like and dislikes, allergies, and goals. The dietician formulated a plan that began with a daily limit of 7000Kj, which is too restrictive when you think the recommended Australian intake is 8700Kj. We then divided the daily amount into three meals of 1900Kj and two snacks of 600Kj, for those astute mathematicians out there yes that does only equate to 6900Kj. We then discussed foods for different times of day, thankfully the dietician didn’t eliminate any foods, just suggested either alternatives or self control. So with a plan under my belt and a new app to help guide me, Easy Diet Diary, I went home and started to come up with menu items for various parts of the day that were easy, healthy, and suited the Kilojoule restriction. I am still working out the best way to stay full after a meal. Some meals easily last the 4-5 hours between meals, others don’t seem to make it half way to where you could sensibly have a snack. The other hurdle to overcome is work. Though I get meal breaks they aren’t necessarily at the same time, and with shifts like Night Duty where there is an almost 12 hour gap between meals there needs to be a substantial meal leading into, and a decent snack in the middle. It will take time to perfect but I am confident I can get it to work for me.


From my meeting with the dietician I did get a body scan. This calculates your weight, your muscle mass, bone weight, and fat weight. It is to be taken with a grain of salt though as it is a fancy scale with some BioElectrical Impedance sensors on them. But it gives you a guide to work from, and shows the changes as you continue on the journey. Below is the print out from my scan. The long and short of below is I weighed 131.7kg, 47kg is Skeletal Muscles, and 49.4kg is just hard up Fat. Of that fat I am carrying a lot of Visceral Fat, more than twice what is recommended. Visceral Fat is the deep abdominal fat that covers your organs. It is tricky to reduce and can be dangerous if there is too much of it. I need to reduce my overall fat amount, and I DEFINITELY need to reduce my visceral fat amount.


And that brings us to where we are now, and the way forward. The plan is to continue on the 7000Kj restriction until my dietician tells me otherwise, weekly home weighs on Wednesday with an updated mug shot, and a new post every Wednesday with the Weight, Photos, updated scans, and Meals that worked and Meals that didn’t work through the week so that others who want to start their own Journey can. You can continue to follow the journey here at Maintain The Rage via the Weight Loss Category page, or following the Weight Loss Album on Facebook.

To get the ball rolling the picture above is my starting point. It doesn’t seem that bad from the photos but there is a lot of fat on there that could be gone. By publicly showing these images I hope to stay accountable and stay on track. I thank all of you in advance for your support in this venture. If anyone has a favourite or go to low Kilojoule meal, that doesn’t have seafood or walnuts in them, feel free to share them on any of the Weight Loss posts, or send them to me directly using the Connect page.

Maintain the Rage

Luke Sondergeld

2 thoughts on “Weight Loss

  1. Pingback: Self Care | Maintain The Rage

  2. Pingback: 2nd Year | Maintain The Rage

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