It's now down to 4.6%, from 6.4% two months ago.
I've also lost two and a half stone, and plan to lose another one to get my BMI down to 25 from 33.
It all started when I was referred by my doctor to a dietician, and a physio, who booked me an 8 week session at a local nhs gym.
Dietician was excellent, and suggested little changes to start me off, cutting down on calories, less carbs, and less fats, and more healthy foods.
The physio got me back into exercise, pacing it at a level I could manage.
The big change came when I filled in my food log for the week, which coincided with a school holiday, and my wife at home.
BBQ's, meat, wine, burgers, not a veg in sight, all faithfully written down.
So I stopped eating her cooking, and switched to my own.
All freshly made, all low fat, low calorie, and cut out any spare carbs.
No rice, no pasta, no bread, no fat.
So salad over summer, beans, chicken, and fish. Bottle of low alcohol wine very occasionally.
Ryvita for breakfast, not bacon sandwiches.
A lot of spice, home made bean curries, chilli, etc.
And making enough for the week, and freezing it.
(I found making a big batch, of something like a basic chicken and assorted veg, freezing in small portion sizes, then adding whatever flavour to it when I microwave it works well for food in the week)
Weaning myself of the snacks as well,
http://www.snack-girl.com/
was a good site.
Some very easy recipes, there is one in there for soup for example, which is basically a tin of kidney beans, and a tin of tomatoes in a blender. Adapted to use left over veg, and tomatoes, and it's made and cooked in a few minutes, and does lunch for me.
My target was 800 to 1200 calories a day to start, and I seemed able to achieve that.
The other turning point was I found I actually liked the exercise, (no pressure from super fit types), and we actually bought a gym subscription for my birthday. Again, targeted at semi retired, so no pressure. So down there in the evening when I get a chance, which I've managed three or four times a week, so 6 to 8 hours a week.
So hopefully I can keep this up, and to be honest, I have lost my appetite for a lot of the food I used to eat.
