In my post last week I mentioned that I was going to revisit eating sugar-free this week. I did that Monday – Friday this week. That helped me turn in a loss of 3.7 pounds this week, coming in at 244.7. I’ve lost 98.5 pounds since I began this journey and am now only 4.7 pounds away from my goal!
I went back and read through my last attempt at eating sugar-free and it was quite interesting to compare. Last time we were traveling, I had a happy hour and a celebration where I felt compelled to eat cake. This time, I was at home the whole time and had complete control of my meals because I made them all including the lovely turkey, bacon, and cheese lettuc wraps above. Last time I lost over 12 pounds during the week, 8 during the 5 days sugar-free. This time around I lost less weight at 3.7 pounds, but it was still substantial. If you look at my Monday morning weigh-in, I actually lost 5.2 pounds during the 5 days of sugar-free as I was up slightly from the previous week after the weekend.
The American Heart Association has a page with guidelines on added sugars:
One key point they make is that the major sources of added sugars are:
- regular soft drinks
- fruit drinks
- dairy desserts and milk products (ice cream, sweetened yogurt, and sweetened milk)
- other grains
I had already given up soda on day 1 (and have gone 295 days now) and I don’t really eat much candy, but cake, cookies, and dairy desserts are things I really love. Most bread has added sugar in it as does pasta/pizza sauce, so that means no pasta or pizza – two foods I really love. I DID eat sugar during this week, just not added sugars. The only sugars I had were naturally occurring in fruits and vegetables.
I would not have made it through this week without Larabars and fresh fruit on hand. The sweet flavors (and natural sugars) helped me through the strong cravings I had the first few days. I was at the grocery store on Monday and they had a Larabar flavor I had never had called Cinnamon Roll. I absolutely loved it but then when I looked it up, I found out it has been discontinued. I went back to the grocery store and bought all they had 🙂
On day 1, I really struggled with cravings. I had 4 Larabars that day to try to quench my sweet tooth. They helped a lot and on day 2, I had 6 of them. I realized that at 200 calories each, I needed to find a different way to deal with my sweet tooth. On day 3, I got some heavy cream and fresh fruit and that was a nice treat after dinner for a lot fewer calories. By day 4 my cravings were really gone and I was able to eat sensibly without feeling hungry.
I made it through 5 days this time around without cheating at all, but as soon as it was over I had a cheeseburger and some ice cream, so I really don’t think it is something I want to continue long term. It is a great strategy for reminding myself of the dangers of too much sugar and resetting my palate to try to limit myself.
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 2,514, slightly over my goal of 2,200. When you account for calories burned in exercise though it was 2,205. This is the measure that I am most interested in, so taking a Pass for the week.|
|Intermittent Fasting||Pass||My goal is to fast for 16 hours every day, and I hit that every day this week.|
|Supplements||Pass||My goal with supplements is to make sure I have my NingXia Red every day, take my vitamins (Core Supplements) at least once a week, take Aminowise after workouts, and replace at least 3 meals a week with Slique Shake. Nailed it this week.|
|Sugar||Pass||My goal is to average <60g of sugar per day and this week I averaged 84g this week. Sat and Sun were the only 2 days that I ate added sugars and those days I averaged 65.5, so pretty much all of the sugar this week came from natural sugars. I’m happy with that and calling this week a Pass. I wish it were easier to monitor added sugars so I could set my goal based on that alone.|
|Exercise||Pass||My target is 5×20 minute high-intensity workouts each week and I achieved that this week.|
Here are all the details from my iHealth Core wireless scale:
|Category||Started At||Today||Total Change||Goal|
|Weight||343.2 lbs||244.7 lbs||-98.5 lbs||240 lbs
(NIH suggests 200)
|Lean Mass||216.2 lbs
|76%-82% of weight|
|Body Water||41.6%||51.6%||+10.0%||37%-63% of weight|
|Muscle Mass||201.0 lbs
|>35% of weight|
|DCI||3799 kcal||2885 kcal||-914 kcal||n/a|
|Bone Mass||10.3 lbs||9.0 lbs||-1.3 lbs||n/a|
Continue on to the Week 43 Results:
or head back to the first post: Starting My Health Journey