Intentional Weight Loss Update · Inspired Well-being

Michael Krug

Jul '25 • Discussion/Updates 🗣️

Intentional Weight Loss Update

Hey all! Been a while since I posted about this, but wanted to give an update on my intentional weight loss experiment.

Starting Weight: 220.1 June 17th.

Current weight: 216.5

Goal: 213 (by end of July, but not tied to timeline. The real goal is to establish 210-215 as my new "normal range")

What I have been doing:

Tracking food: I have been tracking food most days (5-6 days per week) and even on days I am not tracking, I have been very mindful.
All high frequency foods: No matter how much I eat each day, I have been eating ONLY high frequency foods. For me that's mostly meat, veggies, rice/rice noodles, eggs, some cheese, beans, etc. I have also intentionally cut out gluten, sugar, processed foods, and now cheese (I was overeating cheese lol).
Weighing self regularly: I have not weighed myself every day, but most days (see comments for a picture of my weight graph over the last 4 weeks)
Exercise: I have been aiming for 10,000+ steps daily and lifitng wieghts 3-4 days per week (have been very busy with work so opting for more rucks/walks and less lifting sessions.
SLEEP: This is hands down the biggest game changer for me. I cannot say my sleep has been wonderful, but it has been getting better and I am leaning in to sleeping longer when my body needs it. This helps me not be so hungry and allows my body to detox.

I will share more pictures in the comments of what's I have documents (from my Garmin app mostly). Any questions, let me know (I can share what I eat daily, actual workouts, etc.).

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Intentional Weight Loss Update