Another week is in the books, and I’m feeling pretty good about things! Do you know how long it has been since I’ve stuck to a program for longer than a month!?!? I’ve had plenty of single months within the last few years where I’ve dabbled with keto and Whole30. The issue with those was that I looked at them as a means to an end, rather than a lifestyle I could maintain.
There are some really empowering aspects of my journey, now, which have me clinging to the process. Evening thoroughly enjoying it.
First, knowing that there are friends (new and old) who are watching, motivates me to stick with it.
When I’m really feeling tempted to go eat the Twix’s in the pantry (like I am today, and yes, I did eat one mini Twix…), it helps me to know that if I eat it, I have to log it. Since I’m logging and posting all of my food consumption, I know that there’s a potential that someone will see that I gave into temptation. Maybe I’m just too prideful to let that happen. Plus, I want to be an educator for others who are going through this process. So it becomes more of a desire to set the example than just a desire to do the right things with my nutrition so I don’t look bad.
I’ve said it before and I’ll say it again, if you want to ensure that you’re sticking to your process, you need to have skin in the game! For me, I’m literally bearing my stretch marked and loose skin for the world to see. For you, it might mean paying money to join a gym, hiring a personal trainer, work with a nutritionist or dietician, join an online weight loss program, or announcing to all your friends and family that you’re placing yourself on a weight loss or healthier living trajectory etc.
The second aspect of this journey that I’m finding to be really empowering is planning and eating from my own meal plans.
I’ll tell you, meal planning/prep days are the most labor intensive part of this, and for good reason. It’s real work to assemble a list of foods that I know I won’t burn out on eating over and over; along with ensuring it lines up with the macronutrient range that I know I want to stay within. But it’s the zeroed in focus on nutrition, which is the biggest driver of weight loss. Being completely in control of food intake allows your body to adapt to the results you are hoping for. Of coarse exercise has its place too. But I’ve seen the same people at the gym every day for years, who are hoping their body will change just through exercise, and it just isn’t. Weight loss requires us to be willing to make adaptations to our food intake. By creating and following a meal plan, I am visibly seeing those changes that I’m hoping for (Check out last weeks plan here).
The third, and final, empowering aspect of my journey is that of time.
We all wish that visible weight loss could be an overnight thing, but it just doesn’t work that way. Being consistent in your efforts, day in and day out, is a sure way to make it to your end goals. Now that six weeks have passed, I’m significantly more confident in my abilities to stick to the regime I’m on. I can see that what I’m doing is working. Enough change has happened, and I feel enabled to continue on with this process.
If you’re still on the fence about starting your own journey to weight loss, or even just better health, then just remember that the time is going to pass anyway. You can be a more improved version of yourself six weeks from now, or you can change nothing and experience no improvement in the direction of your goals. Who do you want to become? What changes are you willing to make today so that, after some time, you’ll be able to present yourself as that person?
Alright, enough talk. Let’s get to this week’s results!
End of Week 6: Before and After Pictures:
Week 6 Food Journal:
Here is today’s food journal. You can find the rest of my food journal at the bottom of this post.
I intentionally went a little higher carb today. I have been feeling the energy depletion as I’ve been in a caloric deficit state, so I decided to listen to my body and make some effort to refill some glycogen stores. The Twix wasn’t intentional, but the rest of the carbs I ate today were. But it was one single mini twix, so we’re all going to be ok. (I ate the one, and decided that if I needed a little more of the chocolate fix, I could have a half serving of 90% dark chocolate, too.) Between my indulgence meal on Super Bowl Sunday, and then today’s carb re-feed, I’ve actually taken on the approach known as carb cycling. We can talk more about that approach another day.
Do you remember, last week when I was struggling with the caffeine/diet soda issue? I’m happy to report that I have moved past that. I’ve successfully gone a whole week without either caffeine or diet soda. My head is definitely not struggling with headaches as much. I’m also happy to report that I’ve done better at not having little “extra” bites or snitches of random foods, this week. It has probably helped that we had a bunch of leftovers of the delicious and strategic Super Bowl foods, so the food options have remained exciting all week!
Week 6 Bioelectrical Impedance assessment results:
Let’s move on to the numbers! I’m feeling pretty excited about today’s results. Let’s jump right in!
My total body weight: 134.3 lbs (Down 1.5 lbs from the last weeks. Total of 8.6 lb. lost since start date).
Breaking my total body weight down into different categories of body composition
- Total Body water: 78.9 lb. (Increase of 0.2 pounds since last week, and increase of 0.6 lbs since start date).
- Dry lean mass: 29.2 lb. (Increase of 0.1 lbs. since last week. Increase of 0.1lb. since my first weigh in. Remember that this includes muscle, organs, and bone minus any fluid)
- Body fat mass: 26.2 lb. (This was a 1.8 lb. decrease from last week. Total of 9.3 lb. of fat lost since start date!)
- Skeletal muscle mass: 60.6 lb. (Increase of .2 lb. from last week. Total of 0.6 lb. increase in muscle since start date)
- BMI: 23 (Decrease of 0.3 since last week. Total BMI decrease of 1.5 since start date)
- Body fat percentage: 19.5% (This decreased by 1% from last week. Total of 5.3% decrease in body fat percentage since start date.)
- Basal Metabolic Rate (BMR): 1429 calories (This increased by 2 calories.)
- Total Daily Energy Expenditure (TDEE): 2201 calories (Because my BMR decreased, this number decreased by 53 calories from last week)
- Calorie target range for weight loss: 1560 calories (I’m keeping this target range the same)
Week 6 Measuring Tape Results
- Right calf (measured at widest part): 14 3/8 inches (Same as last week, and down 3/8 inch from first measurement)
- Right thigh (measured at widest part): 22 1/8 inches (Down 1/4 inch from last week, and down 7/8 inch from first measurement)
- Hips (measured at widest part): 38 1/4 inches (Down 1/4 inch from last week, Down 4 3/4 inches from first measurement)
- Butt (measured at widest part): 37 1/8 inches (Down 1/2 inch from last week. Down 2 1/4 inch from first measurement.)
- Right below my muffin top: 34 1/8 inches (Down 5/8 inch from last week, and down 1 3/4 inch from first measurement)
- Waistline (measured across belly button): 33 1/8 inches (Down 1/2 inch from last week, and down 2 1/8 inch from first measurement)
- Chest (measured at widest part): 36 5/8 inches (Down 1/8 inch from last week. Down 1 1/8 inch from first measurement.)
- Shoulders (measured at widest part): 40 inches (Same as last week. Down 1/2 inch from first measurement)
- Biceps: (measured at widest part): 11 1/4 inches (Same as last week, and 1/4 inch from first measurement).
This is What my Workouts Looked Like:
I’m just going to go ahead and say it. I think this was my best week, yet. I’m really happy with my actions. I’m really happy with my results. It’s nice to finally have week where everything has felt like a smooth, downhill, process. I’m sure that the next handful of weeks will be way less “smooth sailing” than this one, because that’s just how the weight loss process works. I definitely haven’t been perfect, this week, but I’ve been consistent and that is paying off! Can’t wait to see what next week brings!
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Here are my food logs from the rest of the week:
Friday, February 5th:
Saturday, February 6:
Sunday, February 7:
Combination of 21 hour intermittent fast and indulgence meal. That meant I was off the hook from recording my food! ‘Twas a sigh of relief!
Monday, February 8:
Tuesday, February 9:
Wednesday, February 10th: