“What you do every day matters more than what you do once in a while.” -Gretchen Rubin
This is a great quote for the week. Consistency is really important. After last week’s setback with the girl scout cookies, I realized that I really needed to focus on each of my goals and make sure that I hit them each day. I keep falling into this cycle of doing well in one area but having another area sneak up on me and derail my progress. I enlisted my wife as an accountability partner and we talked about the 5 key action items I need to do each day to be successful (based on what I have learned over the last 6 months through my challenges and monitoring my results.) As a result of my focus, this week I weighed in at 273.3, a weight loss this week of 4.2 pounds! This is my best result since week 12 and puts me over the 20% mark in total weight loss.
The five key action items that I focused on this week were:
- NingXia Red + Slique Essence & Frankincense: Every day this week, I had 2oz. of NingXia Red with 3-4 drops of Slique Essence and 1-2 drops of Frankincense. I usually have this right before my first meal of the day or before my workout. I’ve talked about the benefits of NingXia Red and I covered Slique Essence in The Slique Challenge. I add the Frankincense to help support my body in dealing with inflammation. As this medical study and many others like it show, Frankincense was one of the gifts brought to baby Jesus for a reason.
- Intermittent Fasting: My goal every day is to go 16 hours without eating. I usually finish dinner around 7:00 p.m., so that means that I don’t eat again until 11:00 a.m. the next day. The benefits of intermittent fasting are a reduction in insulin levels and an increase in human growth hormone. There are numerous studies that show additional metabolic benefits as well.
- Total Calories: I use a research-based calorie model called the Mifflin-St Jeor equation. You can use online calculators to look up your own calorie needs here or here. I put in varying levels of exercise to get an idea for the low and high estimates and then compare that to my iHealth Core wireless scale. Based on the ranges and my own personal past experience, I determined that I need to be between 2,000 and 2,200 calories per day for the best weight loss results.
- Sugar: Sugar was my downfall last week, but had I been taking stock each day I would have realized it much earlier. Added sugar is the killer, but it is difficult to track added sugar as opposed to naturally occurring sugar. My goal is to keep total sugar intake below 60 grams each day. This is easy for me to track with my nutrition app and make sure I am on track.
- Exercise: I have learned that a 20-minute high-intensity routine works best and fits into my schedule. I had added in strength workouts as well, but am going to suspend those for a while so I can do more high intesity work. My goal is to get my hear rate up and keep it there for 20 minutes. With warm up and cool down, this is 30-45 minutes per day for me and my goal is 5 days a week.
There is one other action item that I take that I feel is really important. Make sure you drink enough water. For me, this one has come very easily since I gave up soda and only drink water so I don’t include it in my list. I drink 2-3 liters of water when I wake up and another 3-4 throughout the day. The science behind why drinking enough water is important is covered in this post at Authority Nutrition. I like their recommendation of sipping water throughout the day. Don’t let yourself get to a point where you are thirsty and you are drinking enough.
Six months ago I was in Young Living’s fields in Utah. My wife took this picture of me in front of the Thyme sign:
We made lots of thyme jokes that day, but what really stuck with me was that it was ‘thyme’ to do something about my weight. I found that same shirt in the laundry room this week and had my wife take a picture of me wearing the same shirt. It is amazing what six months of ‘thyme’ can do:
I weighed in today at 273.3 pounds, down 4.2 pounds from last week and a total of 69.9 pounds (20.3% of my body weight). Here are all the additional details from my iHealth Core wireless scale:
|Category||Started At||Today||Total Change||Goal|
|Weight||343.2 lbs||273.3 lbs||-69.9 lbs||240 lbs
(NIH suggests 200)
|Lean Mass||216.2 lbs
|76%-82% of weight|
|Body Water||41.6%||48.0%||+6.4%||37%-63% of weight|
|Muscle Mass||201.0 lbs
|>35% of weight|
|DCI||3799 kcal||3151 kcal||-648 kcal||n/a|
|Bone Mass||10.3 lbs||9.4 lbs||-0.9 lbs||n/a|