This week I passed 9 months since I began this journey. When I started, I was 343.2 pounds. Early on, I would drop through ’10’s quickly. From the 340s to the 330s happened in the first week. In week 2, I was in the 320s. Week 5 I moved into the 310s and week 7, the 300s. Every time I drop into a new ’10’, it was motivating and exciting. Lately, as I get closer to my goal, it has been harder and harder to drop into a new ’10’. I have been stuck in the 250s since week 28 – ten weeks I have spent in the 250, the most of any ’10’ so far. I’m happy to say that today I broke through into the 240s, weighing in at 249.3, down 0.9 pounds from last week. I am now less than 10 pounds away from my goal!
As I was filling out my report card this week, I noticed that I was way over on both calories and sugar. I wasn’t too concerned about the calories as I knew I worked hard in my exercise and in the end, I lost weight. When I was digging into the sugar though, I realized that I let myself eat way too much dessert this week. Looking back, it is amazing that I still lost weight and I would love to know where I would have been if I had been on track with my sugar this week. Here is the breakdown on ‘treats’ from this past week:
Day 1: I was in the grocery store and saw a box of bakery seven layer bars that looked good. I shouldn’t have bought them – I had two of them.
Day 2: My wife and I had a dinner date and the buffet had chocolate covered strawberries. They were delicious and I had 12 of them. Then we went to Dairy Queen and I had a Royal Oreo Blizzard. I even upgraded to a medium since I had a coupon and it was cheaper.
Day 3: My wife lovingly brought home donuts for the kids for breakfast from Duck Donuts. One of them was coconut. I love coconut donuts. Later that day we bought some Gigi’s cupcakes. I didn’t plan to have one, but there was one leftover, so I did.
Day 4: Took the kids to Dairy Queen. I wasn’t going to have anything, but I did. Chocolate Dipped Cone, please.
Day 5: My daughter is a really good baker. She made chocolate frosted brownies, so I had to have one.
Day 6: There were some brownies leftover and I wanted to do ALL the dishes, so I had the last 2 with some Breyer’s Cookies and Cream ice cream.
Day 7: My daughter baked home-made chocolate chip cookies for her coaches. There were a few left over so I had to taste one (and then another – they were delicious.)
This is why it is important to write down what you eat – it adds up without you realizing it. Looking back, this was a very indulgent week and I was still only over on my sugar goal by double. Could I have enjoyed myself with a few treats this week and had only half of what I listed? I think so. Am I excited to be down this week anyway? Absolutely! I know that it came from the hard work I put in at the gym though, and that is probably not sustainable.
I’m tracking 5 key categories that I have learned impact me the most. Here is my report card for this week:
|Total Calories||Fail||My average for the week was 2,950, well over my goal of 2,200, yet I lost weight. I think this really highlights the need to look at calories together with exercise. I worked hard this week and probably burned an average of 500 calories a day. If you take that off, I am closer to the 2,200 goal. When I was hungry this week, I let myself eat. It is good to track calories and have a goal, but I want to remain flexible.|
|Intermittent Fasting||Fail||My goal is to fast for 16 hours every day, and I hit that every day except one this week. The one day I missed was just due to bad choices, so I’m not giving myself credit. That said, we all have bad days once in a while.|
|Supplements||Pass||My goal with supplements is to make sure I am getting my NingXia Red every day with Slique Essence, taking my vitamins (Core Supplements) at least once a week, and replacing at least 3 meals a week with Slique Shake. This week I achieved all three and have also added Aminowise to my post-workout routine.|
|Sugar||Fail||My goal is to average <60g of sugar per day and this week I averaged 122g this week. Ok, this highlights an issue and probably contributed significantly to the calories above. When I went back and reviewed where this came from, I obviously overindulged. It didn’t hurt me too bad this week, but I have to be careful.|
|Exercise||Pass||My target is 5×20 minute high-intensity workouts each week. This week I managed to get in 7 workouts. I ran another 5K this week and set a personal best, breaking 39 minutes!|
Here are all the details from my iHealth Core wireless scale:
|Category||Started At||Today||Total Change||Goal|
|Weight||343.2 lbs||249.3 lbs||-93.9 lbs||240 lbs
(NIH suggests 200)
|Lean Mass||216.2 lbs
|76%-82% of weight|
|Body Water||41.6%||51.2%||+9.6%||37%-63% of weight|
|Muscle Mass||201.0 lbs
|>35% of weight|
|DCI||3799 kcal||2929 kcal||-870 kcal||n/a|
|Bone Mass||10.3 lbs||9.0 lbs||-1.3 lbs||n/a|
Continue on to the Week 40 Results:
or head back to the first post: Starting My Health Journey