Emilys Chocolate Cake

I write these posts from the bottom up each week as filling in the stats and my report card helps me to think about what I want to say. This week, I needed to take a little extra time because the results were shocking to me and I needed some time to really process what happened. I weighed in this week at 253.7 pounds, up 9.0 pounds from last week. That is the biggest gain I have had in any week since I started this journey. In fact, if you add up all 10 of the weeks that I have gained weight the total is only 2 pounds higher than this week alone. The highest previous week I had was in week 11 when I gained 3.4 pounds.

Week in Review

I went back through my daily food logs and tried to capture the added sugar I ate this week. My estimate is that 767 of the 994 grams of sugar I ate were ‘added sugars’ (i.e. foods that I would not have eaten last week on the sugar-free challenge.) That means that over 75% of the sugar I ate was added sugar.

I have used challenges as I go to learn more about myself and what I am capable of. On day 1, I gave up soda entirely as a challenge to myself to see if I could do it. I have made it over 300 days without a soda and really don’t miss it. This was an example of a small change I made that has had a big impact on my health. I replaced soda with water, so the net calorie (and sugar) impact has been huge.

The Sugar-Free challenge has been different. The first time I tried going 5 days sugar-free, I failed and allowed myself added sugar in two different situations. This last time went better, but on day 6 I allowed myself to give in and I became a glutton with sugar for the next 5 days.

There are a couple of things that I noted as I reviewed my week:

  1. A lot of the sugars I ate were not when I was hungry. For the most part, they were foods eaten after meals (cake, ice cream, etc.)
  2. As I ate more sugar, my desire to exercise dropped. Overall, I felt horrible this week and ended up missing some of my workouts and generally felt lethargic.
  3. Eating a lot of calories high in sugar, left me hungry and craving more sugar. Several times, I had a sugar treat early in the day only to give in and have 1 or 2 more later in the day.
  4. As the week went on I began to miss my intermittent fasting routine. When I wasn’t eating sugar, fasting for 18 hours felt natural. Once I let the sugar back in, it became a challenge and I eventually started missing days.

Lesson Learned

There are two steps that I am going to take going forward:

  1. Leverage Healthy Snacks: I have learned how to handle my sugar cravings over the last 9 months, but I did not employ those techniques this week. I have plenty of Larabars, Slique Bars, and fruits on hand and I know that they can help me with the sweet cravings without leading to this vicious cycle. When I have sugar cravings, I will use these snacks instead of processed sweets.
  2. Give up Sweets: The hardest part for me to give up on the sugar-free challenge was processed bread. I love a sandwich on white bread, or a slice of pizza, or pasta. Looking at my week, those things were not what led to my demise, it was ice cream, donuts, and cake. I will give those up until I reach my goal weight of 240 pounds.

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 daily average for the week was 3,128 calories, and with exercise factored in it was 3,011. This is significantly over my goal of 2,200 calories.
Intermittent Fasting Fail My goal is to fast for 16 hours every day, and I only hit that 6 days this week.
Supplements Fail 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. I took vitamins 4 days this week and had NingXia Red every day. I missed the Aminowise and Slique Shake this week mainly due to allowing myself to eat way too much.
Sugar Fail My goal is to average <60g of sugar per day and this week I averaged 142g this week. I think this week was a good example of the dangers of dieting. After limiting myself last week for the sugar-free challenge, my craving for sugar was significantly higher this week than ever before.
Exercise Fail My target is 5×20 minute high-intensity workouts each week but I only managed to get in 4 workouts this week.

Weigh In

Here are all the details from my iHealth Core wireless scale:

Category Started At Today Total Change Goal
Weight 343.2 lbs 253.7 lbs -89.5 lbs 240 lbs
(NIH suggests 200)
BMI 43.1 31.9 -11.2 <25 
Body Fat 37.0% 27.2% -9.8% <25%
Lean Mass 216.2 lbs

63.0%

184.5 lbs

72.7%

-31.7 lbs

+9.7%

76%-82% of weight
Body Water  41.6% 50.2% +8.6% 37%-63% of weight
Muscle Mass 201.0 lbs

58.6%

175.2 lbs

69.1%

-26.0 lbs

+10.5%

 >35% of weight
DCI 3799 kcal 2963 kcal -836 kcal n/a
Bone Mass 10.3 lbs 8.8 lbs -1.5 lbs n/a
VFR 20 11 -9 <12 

 

Continue On…

Continue on to the Week 44 Results:

Next

or head back to the first post: Starting My Health Journey

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