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:
- 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.)
- 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.
- 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.
- 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.
There are two steps that I am going to take going forward:
- 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.
- 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.
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 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.|
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)
|Lean Mass||216.2 lbs
|76%-82% of weight|
|Body Water||41.6%||50.2%||+8.6%||37%-63% of weight|
|Muscle Mass||201.0 lbs
|>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|
Continue on to the Week 44 Results:
or head back to the first post: Starting My Health Journey