After last week’s abysmal results I buckled down and made sure to avoid sugary foods like ice cream, cookies, and cakes this week. I even passed on these beautiful Chocolate Macarons Emily made this week. I took back half of what I gained last week and dropped 4.6 pounds, weighing in at 249.1 this week. I didn’t make any big changes – just went back to my plan. I ate foods I liked and had plenty to eat.
The last two weeks were really interesting to reflect on. I think the biggest thing I took away from this is that it is really easy to fall off the bandwagon. Tracking what you eat and your weight really helps you to identify and correct course. Nine months ago I can see how this would have easily turned into a multiple week weight gain followed by a slight correction that stopped the gain but didn’t drop the extra weight. Even with my focus on this I only dropped half of what I gained last week.
I track my weeks from Friday – Thursday and last week I didn’t really address the weight gain mentally until Sunday when I posted. That was 3 days that counted in this week where I hadn’t yet righted the ship. I feel like the last 4 days have been great. When I eat better and get my exercise in, it makes it easier to keep going. Likewise, when I eat crap it makes it easy to spiral out of control.
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 daily average for the week was 2,139 calories, and with exercise factored in it was 1,977. This is just under my goal of 2,200 calories.|
|Intermittent Fasting||Fail||My goal is to fast for 16 hours every day, and I only hit that 5 days this week. I missed the first two days and that was a little overlap from my bad week last 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. I got all these in this week.|
|Sugar||Fail||My goal is to average <60g of sugar per day and this week I averaged 91g this week. Most of this was not added sugars as I ate a lot of fruits this week.|
|Exercise||Pass||My target is 5×20 minute high-intensity workouts each week and I got in all 5.|
|No Sweet Treats||Pass||Last week I decided to drop sweets until I reach my target weight of 240. No sweet treats like ice cream, cookies, cake, etc. this week.|
Here are all the details from my iHealth Core wireless scale:
|Category||Started At||Today||Total Change||Goal|
|Weight||343.2 lbs||249.1 lbs||-94.1 lbs||240 lbs
(NIH suggests 200)
|Lean Mass||216.2 lbs
|76%-82% of weight|
|Body Water||41.6%||50.7%||+9.1%||37%-63% of weight|
|Muscle Mass||201.0 lbs
|>35% of weight|
|DCI||3799 kcal||2925 kcal||-874 kcal||n/a|
|Bone Mass||10.3 lbs||9.0 lbs||-1.3 lbs||n/a|
Continue on to the Week 45 Results:
or head back to the first post: Starting My Health Journey