Another week is in the books. I’m happy with my consistent efforts. I have gone two full weeks without an indulgence meal, and I don’t even feel deprived. I’m pretty excited about the progress that I can see, and feel (Even my hubby has made multiple comments about the visible differences, so I know it isn’t just me noticing it!). My meal plan for this week has been legit (watch for that to come out tomorrow)! Forward progress is being made, and that feels good! Check it out:
End of Week 10 Before and After Pictures:
Interesting how the stretch marks become more pronounced as the fat decreases!
This is my explanation for the stretch marks and loose skin:
Bringing three incredible children into this world, has been extremely rewarding. That said, child birth truly takes a toll on a momma’s body. From peeing my pants a little while running and jumping (you moms know what I am talking about) to the beautiful stretch marks that now permanently adorn my body. I wouldn’t trade that experience for anything, but wouldn’t it be great if there was a magic wand to correct after effects of child birth?!
Week 10 food Journal:
I’m feeling really good about my food intake, this week. My calorie intake has ranged between 1455 and 1716. My carbohydrate intake has remained low, coming in between 70 grams and 114 grams. I’ve stayed really close to the macronutrient target range that I’ve set for myself. Saturday being the only exception, where I veered a little higher on the carbs. But I allowed for it because I knew I was about to begin a 24 hour fast for religious purposes. I actually did a few intermittent fasts, this week. But I manipulated my food intake so that I consumed all my calories for the day by 2:00 pm, and began fasting after that. Two of those fasts were around 18 hours, and the third fast was 24 hours.
I have done really great without an indulgence meal, and I’m just over half way since committing to three full week without one!
I’ve actually allowed myself little “treats” or snacks, here and there. But I’ve logged it all. A few crackers, Chipotle for lunch (but keeping my order within my nutrition strategy). I don’t think we’ve talked about this, but I’m kind of obsessed with peanut butter and jelly sandwiches. I actually find ways to have substitute versions of PB&J sandwiches almost daily. Although, instead of peanut butter, I use almond butter (Not that that there’s anything wrong with peanut butter, I just don’t have any on hand that doesn’t have sugar added, but I do have almond butter). I have been using my keto bread from Costco or Joseph’s Lavash Wraps in place of regular bread. For the jam, I either use Smucker’s Sugar Free Jam, or find jams with minimal added sugar. Allowing these altered versions of PB&J sandwiches have been the exact treat I need to keep me happy and moving forward. The best part, I’ve made it so that they fit within my macronutrient and calories target goals!
Anyway, here’s my food intake from last Friday, the day that Progeny#3 (3 years old) asked if we could go to Chipotle for lunch while Dad took the big boys skiing.
The rest of my daily food logs can be found at the bottom of this post.
Week 10 Bioelectrical Impedance Results:
My total body weight: 130.3 lbs. (Decrease of 3.5 pounds since last week, and a total decrease of 12.6 lbs. since start date).
Breaking my total body weight down into different categories of body composition:
- Total Body water: 76.7 lbs (Decrease of 2.4 lbs. since last week. Total of 1.6 lbs. increase since start date).
- Dry lean mass: 28.5 lbs. (Decrease of .8 lbs. since last week. Decrease of 0.6 lbs. since first weigh in. Remember that this includes muscle, organs, and bone minus any fluid)
- Body fat mass: 25.1 lbs. (This was a 0.3 lb. decrease from last week. Total of 10.4 lbs. of fat lost since start date!)
- Skeletal muscle mass: 58.9 lbs (Decrease of 1.9 lbs. from last week. Total of a 1.1 lb decrease in muscle since start date).
- BMI: 22.4 (Decrease of 0.6 from last week. Total decrease of BMI is 2.1 since start date)
- Body fat percentage: 19.3% (This increased by 0.4% from last week. Total of 5.5% decrease in body fat percentage since start date.)
- Basal Metabolic Rate (BMR): 1400 calories (This decreased by 33 calories.)
- Total Daily Energy Expenditure (TDEE): 2099 calories (Because my exercise capacity still isn’t all the way up to what it was before my back injury, my maintenance calories are decreased by a couple hundred.)
- Calorie target range for weight loss: 1560 calories (I’m keeping this target range the same)
Week 10 Measuring Tape Results:
- Right calf (measured at widest part): 14 1/4 inches (Same last week, and down 2 1/2 inch from first measurement)
- Right thigh (measured at widest part): 21 3/4 inches (Down 1/8 inch from last week, and down 11/4 inch from first measurement)
- Hips (measured at widest part): 37 3/4 inches (Down 1/2 inch from last week, Down 5 1/4 inches from first measurement)
- Butt (measured at widest part): 37 inches (Down 1/4 since last week. Down 2 3/8 inch from first measurement.)
- Right below my muffin top: 33 7/8 inches (Down 1/4 inch from last week, and down 2 inch from first measurement)
- Waistline (measured across belly button): 32 5/8 inches (Down 1/2 inch from last week, and down 2 5/8 inch from first measurement)
- Chest (measured at widest part): 36 3/4 inches (Same as last week. Down 1 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 1/8 inches (Down 1/8 inch, and down 3/8 inch from first measurement).
This is what my workouts looked like:
I lost a ton of water weight this week, probably due to a longer period of time without a carb re-feed in the form of an indulgence meal. Of the 3.5 lbs I lost in total, only 0.3 lbs of that is fat loss, which led me to be curious about why my fat loss is so low. A couple ideas: as we get down to lower body fat percentages, our bodies can resist the fat loss. It does take longer to lose fat the closer we get to our goal. Another idea, I wonder if I’m not eating enough calories. This could explain the muscle loss, this week. There were a few days where my calorie intake came in below 1500. Perhaps my body is working harder to protect against starvation mode. Another thought, there were a handful of nights where my sleep came in closer to 6 hours than the 7.5 or 8 hours which are better for our hormone levels. Anyway, we’re moving in the right direction, so I’m not mad about the progress!
Can’t wait to see what next week brings! Talk to you soon!
Want to see more of my weekly results? Check out these posts here!
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Food Journal Entries From the Rest of the Week:
Saturday, March 6:
Sunday, March 7th:
Monday, March 8th:
Tuesday, March 9th:
Wednesday, March 10:
Intermittent Fasting Results Intermittent Fasting Results Intermittent Fasting Results Intermittent Fasting Results