Day #67 Weight loss goal met, now what? The first 100 days: A journey to health & wellness.








Day # 67

Sean: I hit my weight loss goal! I have lost 20 lbs. My weight loss had plateaued for a few weeks and to be honest I was becoming a bit discouraged. Since making a few changes suggested by Dr. Sferra, I have lost weight two weeks in a row! The weeks I that didn’t lose weight were rough on my psyche. I never doubted Dr. Sferra’s plan because I know that he is very knowledgeable and he has tons of experience with weight management, but I started to doubt my ability to lose weight and thought there may be something wrong with me. Although I was losing inches and could see my physique change, I wanted to see the number on the scale go down. And while I am being honest I will admit that I probably would have had better results had I exercised as much as I was supposed to. Exercising consistently is not a skill I have mastered yet.

Weight loss goal met, now what? Now that I have hit my weight loss goal and I know that this plan works, I will make new goals for myself: For the next 33 days (the remainder of the First 100 day project) my goal is to lose another 10 lbs and I would also like to build more muscle mass. I do not have any desire to become the next strong man, but I would like to challenge myself to become stronger and leaner.

Sean’s plan for the week:

I will continue the nutrition plan as is. I have been struggling to go to the gym more than 3 times per week. I won’t list my excuses, but I do think part of the problem is that I am overwlemed with the amount of time that I need to commit to a workout at the gym. I will practice prioritizing my time and stop putting the needs of others in front of my needs. This week I will make a commitment to give myself a present: 15 minutes of exercise per day.

Kristen: I am happy with my progress. I too have reached my original weight loss goal and I have been losing inches but the pounds haven’t been coming off recently. For the remaining 33 days I will push myself outside of my comfort zone in an effort to achieve more weight loss results. I have seen my body change a lot since starting this project and I look forward to seeing more results in the future.

Kristen’s plan for the week:

I am challenging myself to go to the gym 4-5 times a week. I have set this goal in the past but I haven’t made it enough of a priority. I’m going to dig deep and make my goals a reality.

 ***We still have openings available on our NMR team for the 5k Race to Wellness event. The event supports a few Somerset County non-profit organizations. This is a great opportunity to get some fresh air, start/continue an exercise routine AND give back to the community. Register at:

Enter “NMR” in the school section of the form, then email to let us know what size NMR shirt you would like. ***

About The Author

Dr. Vincent Sferra

Dr. Vincent Sferra

Dr. Vincent Sferra is the founder and Clinic Director of Natural Medicine & Rehabilitation. He is Board Certified in Chiropractic Medicine and Chiropractic Neurology, a Certified Clinical Nutritionist, and a Certified Strength and Conditioning Specialist certified by the National Strength & Conditioning Association. He has been in practice and providing educational health and wellness programs in the community since 1986.

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Somerset, NJ

Natural Medicine & Rehabilitation

Long Branch, NJ

West End Physical Therapy
Affiliate of Natural Medicine & Rehabilitation