This week I weighed in at 256.8, down 2.0 pounds this week. That brings my total weight loss to 86.4 pounds or 25.2% of my starting body weight. I finally passed the 25% mark this weight – it is amazing to me that I’ve lost 1/4 of me. I managed to get a little better control of my sugar cravings this week and getting back into my exercise routine really helped and I feel stronger than ever.

Couch to 5K

5KI really hate running. Like a LOT. I have never enjoyed running and I have never been very good at it, but I still added it into my routine a few months ago because it is a really effective way to get my heart rate into the target zone and burn calories. When I first started this journey, I was really too out of shape to run. I would sometimes go out for a jog, but my pace was slower than most anyone else would be walking. As I lost weight, I found that I was able to run and I added it to my workouts to keep some variety with my HIIT/Tabata routine. Lately, though, running has been getting easier for me and I have felt able to push myself for longer distances. On Tuesday this week, I went for a run and decided to just keep going. I ran through my neighborhood and down some new streets. When I got back to my house, I had run 3.2 miles. I ran a 5K. I was really slow – it took me 44 minutes, so I was running at just under a 14 minute/mile pace, but I ran the whole way. I’m still not excited about running, but it is nice to know that I could tackle a 5K race now.

Report Card

I’m tracking 5 key categories that I have learned impact me the most. Here is my report card for this week:

Category Rating Comments
Total Calories Fail My average for the week was 2,635 calories per day against my target of 2,200. I only logged 3 days this week where I met my target.
Intermittent Fasting  Pass My goal is to fast for 16 hours every day, and I made it 6 out of the 7 days this week. The one day that I missed was because I had eaten later than usual the night before and my morning meal was a Slique Shake before a workout, so I’m going to call this a Pass this week.
Supplements Pass I had 2oz. of NingXia Red every day with a few drops of Slique Essence added and had my Slique Shake twice.
Sugar Fail My goal is to average <60g of sugar per day and I averaged 75g this week. I was over my goal 4 out of 7 days this week, but this week was an improvement over last week.
Exercise Pass I was able to get in 6 workouts this week and feel great. I even ran a 5K!

Weigh In

I weighed in today at 256.8 pounds, down 2.0 pounds from last week (25.2% 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 258.8 lbs -86.4 lbs 240 lbs
(NIH suggests 200)
BMI 43.1 32.3 -10.8 <25 
Body Fat 37.0% 22.0% -15.0% <25%
Lean Mass 216.2 lbs

63.0%

200.1 lbs

77.3%

-16.1 lbs

+14.3%

76%-82% of weight
Body Water  41.6% 52.1% +10.5% 37%-63% of weight
Muscle Mass 201.0 lbs

58.6%

191.8 lbs

74.1%

-9.2 lbs

+15.5%

 >35% of weight
DCI 3799 kcal 3007 kcal -780 kcal n/a
Bone Mass 10.3 lbs 9.7 lbs -0.6 lbs n/a
VFR 20 10 -10 <12 

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