I remember at the beginning of this weight loss journey feeling like it was going to be a really daunting mountain to climb. I knew that the time was going to pass anyway, so I wanted to make sure that my actions aligned with my goals over the process of time. But at the beginning, three months really seemed far away! The change that I anticipated achieving seemed so far out of reach. But I was willing to push ahead regardless of the bleak outlook.
And now in retrospect, the time has flown by! Three months has already come and gone! The most empowering thing is to be able to see that I had it in me to change my habits, mindset, and fixed beliefs about what I could and couldn’t do.
I wish that I could just hand this feeling over to everyone beginning their own weight loss journey, but unfortunately confidence in your abilities can only be accrued in your own personal process. It’s simply a matter of continuing to place one foot in front of the other. But it CAN be done, regardless of the temptation to veer off course. Even if you do veer off course, you quickly find your course correction. That is how you win at this weight loss game! (And believe me, I’ve veered time and time again in the last three months!
Anyway, check out how far I’ve come in the last three months!
End of Week 12 Before and After Pictures:
Maybe I’m weird in thinking this, but stretch marks actually look kind of cool! Also, I kind of have an “inny” arm pit, now! That’s fun, right!? I didn’t have and “inny” armpit when I started this adventure, three months ago!
Week 12 Food Journal:
This last week has felt a little more challenging in regards to eating. I had gone three weeks without an indulgence meal, which felt awesome. It also seemed to make a huge difference in the acceleration of my progress. Since there’s no need to fix what isn’t broken, my indulgence meal on Friday looked exactly the same as almost every other indulgence meal in the last three months: Cava and Crumbl cookies (A girl loves what a girl loves!)!
The difficulty, this past week, came from a couple days of travel, mingled with Crumbl cookies that remained on the counter days after the indulgence meal was past. I always seem to find it really difficult to bounce back from the indulgence meal: permissiveness one meal, and then re-embracing the strict strategy mindset immediately after. Not to be overly dramatic or anything, but It feels kind of cruel to myself to say “yes” one minute, and “no” the next.
It’s all about reshaping my thoughts to see the indulgence meal for what it is, a reset, a quick break, a single circumstance treat.
I need to recognize the quick jump back into strategic eating as the course I WANT to take in order to succeed at my goals. But I’m human, and there’s still so much a part of me that would be quite happy with buying the party size box of cookies and eating them all myself…in one sitting… But don’t worry. I didn’t do that. I did however allow for a quarter, or a half of a cookie for the following few days after the indulgence meal.
Most of the days ended too uncomfortably close to my maintenance calorie target. I knew that I needed to reset, so I ended this week with a 38 hour intermittent fast. That always helps me to shed the sugar cravings, as well as reseting my focus on the course of eating which will lead me to success.
Anyway, here’s one of my food journal entries from this last week.
I chose Saturday, March 20th to share here, because it was one of the most “normal” days of eating. The rest can be found at the bottom of this post.
Week 12 Bioelectrical Impedance Results:
I’m starting to see a pattern with my Bioelectrical Impedance readings. Do you remember back in week 4 and week 8 when my weight didn’t change much, but everything else (body water, dry lean mass, body fat mass, muscle mass, and Body fat percentage) changed drastically, but then went back to a more realistically gradual pace the following week? Do you remember how I chalked it up to the machine’s 4 percent margin of error? I’m beginning to wonder if, maybe, I’ve been at a certain point in my menstrual cycle on week 4, 8, and 12, where water weight increases and all the rest of the readings are confused?
Back in December of 2019, I had a hysterectomy, so I no longer have periods. Because of this, I don’t know exactly where I would be in my menstrual cycle (if I still had periods). I do still ovulate and get a tiny bit crampy and irritable, so I know the cycle still exists; but I don’t know if this current theory could be legit, or if I need to do more research to find out why these results have been wonky every 4 weeks. Anyway, enough of this girl stuff talk. As I did in weeks 5 and 9, next week I’ll compare both this week’s and next week’s results in the post.
But let’s talk about this week. My weight still decreased by almost a pound. And that was even with my less than perfect food consumption!
Check it out:
My total body weight: 128.1 lbs. (Decrease of 0.9 pounds since last week, and a total decrease of 14.8 lbs. since start date).
Breaking my total body weight down into different categories of body composition:
- Total Body water: 78.1 lbs (Increase of 2 lbs. since last week. Total of 0.2 lbs. decrease since start date).
- Dry lean mass: 28.2 lbs. (Increase of 0.6 lbs. since last week. Decrease of 0.3 lbs. since first weigh in. Remember that this includes muscle, organs, and bone minus any fluid)
- Body fat mass: 21.2 lbs. (This was a 3.5 lb. decrease from last week. Total of 14.3 lbs. of fat lost since start date!)
- Skeletal muscle mass: 60 lbs (Increase of 1.8 lbs. from last week. Exact same as first assessment).
- BMI: 22 (Decrease of 0.1 from last week. Total decrease of BMI is 2.5 since start date)
- Body fat percentage: 16.6% (This decreased by 2.6% from last week. Total of 8.2% decrease in body fat percentage since start date.)
- Basal Metabolic Rate (BMR): 1417 calories (This decreased by 33 calories.)
- Total Daily Energy Expenditure (TDEE): 2187 calories
- Calorie target range for weight loss: 1560 calories (I’m keeping this target range the same, but allowing for a couple hundred extra calories to be consumed if I find that I’m more active than could be considered moderate.)
For more info on Bioelectrical Impedance, check out this link here.
Week 12 Measuring tape results:
- Right calf (measured at widest part): 14 1/4 inches (Same last week, and down 2 1/2 inches from first measurement)
- Right thigh (measured at widest part): 21 1/4 inches (Same as last week, and down 1 3/4 inches from first measurement)
- Hips (measured at widest part): 37 inches (Same as last week, Down 6 inches from first measurement)
- Butt (measured at widest part): 36 3/8 inches (Down 3/8 since last week. Down 3 inches from first measurement.)
- Right below my muffin top: 33 1/2 inches (Same as last week, and down 2 3/8 inches from first measurement)
- Waistline (measured across belly button): 31 1/4 inches (Down 1/2 inch from last week, and down 4 inches from first measurement)
- Chest (measured at widest part): 36 5/8 inches (Same as last week. Down 11/8 inch from first measurement.)
- Shoulders (measured at widest part): 39 7/8 inches (Same as last week. Down 5/8 inch from first measurement)
- Biceps: (measured at widest part): 10 7/8 inches (Same as last week, and down 5/8 inch from first measurement).
It’s pretty weird how one week one area will decrease while other areas don’t budge, then the next week a different area shrinks drastically while previous week’s progress areas don’t change. That has been the case through this whole three months process.
This is what my workouts looked like:
I believe that the scale weight is accurate. I saw some more decreases with the tape measure. But I am not sure how much stock to place on the bioelectrical impedance readings…
As in times past, I want to emphasize that perfection is not a requirement for weight loss success. If you look close at my food journals, you’ll see how much I veered from the “perfect” plan. All that matters is that I stayed the course. I used strategies to fight a little bit harder after the days where I was a little bit more “loose” with my food choices. Sometimes we have to do that. We shouldn’t be obsessive, because that is an unhealthy extreme. But when fighting for our desired outcomes, there are times and seasons where we need to “rein it in” a little tighter.
I’m happy with my trajectory. I’m eager to tell the world that you, too, can accomplish your own weight loss mountains. I know you can!
That’s it for now. Talk to you soon!
Experience the new found confidence in yourself! Get new content delivered directly to your inbox.
Food Journal Entries From the Rest of The Week:
Friday, March 19:
Indulgence meal day. I only tracked my food in the first part of the day. I can assure you the rest of the day was liberating, delicious, and a bit rebellious because it turned into far more than the one indulgence meal! No regrets!
Sunday, March 21:
Monday, March 22:
Tuesday, March 23:
Wednesday, March 24:
This was the day that I fasted the whole day (beginning at 9:00 pm the day before, and ending at 11:00 am the day after, 38 hours total).
Bioelectrical Impedance Bioelectrical Impedance Bioelectrical Impedance Bioelectrical Impedance Bioelectrical Impedance Bioelectrical Impedance
Thursday, March 25