I mentioned last week that I had hurt my back while working on building a patio/firepit. Hauling around heavy bags of rock, sand, and pavers apparently got the better of me. My lower back was still really sore this week and I had to apply ice every morning to get going. As a result, I could not really do any exercise again this week. I’m sure I could have fit in some alternative exercises – swimming, yoga, etc. but a week of rest seemed like the right thing to do. I focused on the other items on my list, and ended up this week down 5.3 pounds! That brings me to a total of 82.9 pounds and 24.2% of my body weight. I know that I am reaping the benefits of the hard work I put in over the last 6 months and I really want to get back to the gym. When you build muscle and get your metabolism going, it becomes addictive. The good news is that I feel much better today and believe I will be able to do my intervals next week. I probably won’t add weights back in yet, but I’m excited to get back to it.
Products vs. Process
A friend of mine asked me a few weeks ago how much of my weight loss journey has been about the products I use (Slique, NingXia Red, etc) vs. the process (i.e. the daily commitment to exercise and nutrition.) I’ve been thinking a lot about that question ever since. I’ve tried a lot of different things over the last 6 months and I’ve written about what is working for me. I’ve read a lot of different books, clinical studies, and blog posts and what I have come to realize is that for almost every single thing that someone suggests you do for weight loss, there is someone else who says you should do the opposite. Low carb, ultra low carb, high carb, high protein, cardio only, weights only, make sure you eat breakfast, don’t eat breakfast, lots of small meals, one big meal – the suggestions out there literally cover everything. There is even a guy who ate only McDonalds and lost weight – John Cisna: My McDonald’s Diet.
Ultimately, I believe that you have to eat fewer calories than you burn on a consistent and prolonged basis to lose weight. That is the process – eat fewer calories each week than your body burns and you will lose weight.
The hard part is actually doing it. For me, that is where the products come in.
If you are extremely overweight, you got that way for a reason. For me, there were 3 clear reasons:
- Too many empty calories: I was eating 4,000+ calories per day on average because my diet was mostly processed foods (snacks) and I had a lot of soda and sweet tea (so also high in added sugar.)
- Ineffective stress management: I would often eat to comfort myself when I was stressed (and it was never a veggie tray – see above.)
- Not enough exercise: I didn’t make time for exercise as a daily routine and when I did exercise it was not very intense.
It requires some introspection to identify those reasons (and often an outside advisor or health professional.) Once you identify the reasons, you may be able to address them and turn things around solely through eating less. For me, I could not. I needed to use some products to help me on my journey. I also use challenges as a way to help push myself into change. If I am not sure what I need to do, I set up a challenge and commit to doing something radical for a week and measure the results. Seeing the benefits helps me commit to incorporating that change into my lifestyle longer term.
I’m tracking 5 key categories that I have learned impact me the most. Here is my report card for this week:
|Total Calories||Pass||My average for the week was 2,154 calories per day against my target of 2,200. I was below on 6 out of the 7 days this week.|
|Intermittent Fasting||Pass||My goal is to fast for 16 hours every day, and I made it 6 out of 7. The one day I missed was schedule related and I only missed by 30 minutes. This has been a staple from the beginning of my journey, before I even realized intermittent fasting was a thing.|
|Supplements||Pass||I had 2oz. of NingXia Red every day with a few drops of Slique Essence added. Without exercise, I haven’t felt a need for much more. I’ve gotten used to this daily calorie routine and can make it without help right now. I’ll save my Slique Shakes and Slique Bars for when I am travelling and need some help.|
|Sugar||Pass||My goal is to average <60g of sugar per day and I was at 60g this week. I did allow myself some desserts this week and only hit <60g 3 out of the 7 days. While I came in right at my goal this week I need to watch that next week.|
|Exercise||Fail||No exercise at all this week due to my sore lower back. I’m being cautious in recovery so I can hit it hard when I am better.|
I weighed in today at 260.3 pounds, down 5.3 pounds from last week and a total of 82.9 pounds (24.2% 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||260.3 lbs||-82.9 lbs||240 lbs
(NIH suggests 200)
|Lean Mass||216.2 lbs
|76%-82% of weight|
|Body Water||41.6%||49.7%||+8.1%||37%-63% of weight|
|Muscle Mass||201.0 lbs
|>35% of weight|
|DCI||3799 kcal||3031 kcal||-768 kcal||n/a|
|Bone Mass||10.3 lbs||9.2 lbs||-1.1 lbs||n/a|