They say that losing the last 15 pounds is the hardest. It’s not that the body doesn’t know what to do, or how to lose weight. The difficulty lies in the mental toughness and patience required to eat and exercise in a consistent strategy. STRATEGY being the operative word. I’m asked, somewhat frequently, what the best diet is for weight loss. The answer is that it’s the one you can stick to… consistently. Take note that I didn’t say “perfectly”. That’s the first step to your fit mom body.
Losing the last fifteen pounds requires time, good nutrition, sufficient protein and veggies, some carbs and fats (but in controlled amounts and timing), calorie deficits, exercise (HIIT circuits are highly efficient for fat loss and muscle growth), and patience. I am now on week 18, 4 and a half months, into my weight loss journey. I still estimate another month or two of weight loss effort before I reach the point that I want to maintain.
Could I have done it faster? Sure, had I not gone on vacation, allowed myself the occasional trips to Cava and Crumbl, or stole bites of Progeny #3’s PB& J sandwiches or fishy crackers. But living life and enjoying it is important to me, and I’ve been able to show through my journey that you can still live life and lose weight at the same time. You just have to keep working at it. That’s all. None of this, “I’ll start over on Monday”. You have moments where you enjoy the tastier food, and then you ensure that 80% of the rest of the time your actions are aligned with your goals. That’s where success lies!
Alright… moving on. Here are the results of my 18th’s week of this weight loss journey.
End of Week 18 Before and After Pictures:
Week 18 Food Journal:
You know, I didn’t feel like my food intake was stellar this week. There have been plenty of moments where “taboo” food items made their way into my mouth without me making any effort to stop them. (Because that’s how this works, right? We are victims because all the foods taste so good, and we have no agency as to what actually ends up being consumed by us!?!? Wrong!).
Actually, here’s a fun confession… about 68% off the less strategic/non “power foods” that show up on my food journals tend to not get logged until a day or two after I eat them. Call it human nature, my naturally defiant tendencies. But sometimes I just wanna eat the non-nutritious stuff and not have to tell the world about it. Of coarse, I always remember that I ate it. And after I take some time to make peace with the fact that I promised to be transparent about all of my food choices while on this weight loss/blogging journey it’ll go down in myfitnesspal. Written in stone…
Anyway… I made it work with both the healthy stuff and the non-strategic (yet tasty) stuff. I’ve focused on plenty of proteins, veggies, fiber, exercise, and calorie consumption that came in just short enough to still be in a calorie deficit. But also, goldfish crackers, sugar cereal, apple pie, animal cookies, homemade wheat bread with butter and honey, etc.
I guess, if anything, I want you to learn that there are certain principles to implement when it comes to weight loss (i.e. calorie deficit, eating mostly nutritious foods, eat your body weight (or goal weight) in grams of protein and 6-8 servings of veggies, don’t have “cheat days”, don’t “start over on Monday”, stay consistent with your nutrition approach, keep a food journal, or learn to eat intuitively, etc.).
But, perfection isn’t necessary. Extreme dieting isn’t necessary. Obsessive behavior isn’t necessary. Being as consistent as possible with those weight loss principles is an absolute must. That means no cheat weekends. But an indulgence meal or sugary treat here and there is perfectly acceptable!
Anyway, here is yesterday’s food journal entry (Thursday, May 7). Entries from the rest of the week can be found at the bottom of this page.
Bioelectrical Impedance Results:
My total body weight: 129.9 lbs. (Decrease of .6 pounds since last week. Total decrease of 13 lbs. since start date).
Breaking my total body weight down into different categories of body composition:
- Total Body water: 78.9 lbs (Same as last week. Total of 1.1 lbs. increase since start date).
- Dry lean mass: 29.4 lbs. (Increase of 0.1 lbs. since last week. Increase of 0.2 lbs. since first weigh in. Remember that this includes muscle, organs, and bone minus any fluid)
- Body fat mass: 21.6 lbs. (This was a .7 lb. decrease from last week. Total of 13.9 lbs. of fat lost since start date!)
- Skeletal muscle mass: 60.8 lbs (Same as last week. Increase of .8 lbs since first weigh in).
- BMI: 22.3 (Decrease of 0.1 from last week. Total decrease of BMI is 2.9 since start date)
- Body fat percentage: 16.7% (This decreased by .3% from last week. Total of 8.1% decrease in body fat percentage since start date.)
- Basal Metabolic Rate (BMR): 1430 calories (This decreased by 1 calorie.)
- Total Daily Energy Expenditure (TDEE): 2225 calories
- Calorie target goal for weight loss: 1600 calories (May increase by upwards of 300 on days that I burn over 600 calories)
Week 18 Measuring Tape Results:
- Right calf (measured at widest part): 14 1/4 inches (Same as last week, and down 2 1/2 inches from first measurement)
- Right thigh (measured at widest part): 21 1/4 inches (Down 1/8 inch from last week, and down 1 3/4 inches from first measurement)
- Hips (measured at widest part): 36 3/4 inches (Down 1/8 inch from last week, Down 6 1/4 inches from first measurement)
- Butt (measured at widest part): 36 inches (Same as last week. Down 3 5/8 inches from first measurement.)
- Right below my muffin top: 32 7/8 inches (Down 1/4 inch from last week, and down 2 3/4 inches from first measurement)
- Waistline (measured across belly button): 32 3/8 inches (Down 1/8 inch from last week, and down 3 inches from first measurement)
- Chest (measured at widest part): 36 1/2 inches (Dow 1/8 inch from last week. Down 11/4 inch from first measurement.)
- Shoulders (measured at widest part): 39 5/8 inches (Same as last week. Down 7/8 inch from first measurement)
- Biceps: (measured at widest part): 10 5/8 inches (Same as last week, and down 7/8 inch from first measurement).
This is What My Workouts Looked Like:
I’m still inching towards my end goal. Really more like 1/8 of an inch”ing”. But that’s normal! I dropped just over a half pound of fat, this week. The measuring tape showed a decrease by either 1/8 or 1/4 inch in my thighs, hips, stomach and chest. Slow and steady. These last 5 or so pounds are sure to take their time, so 1/2 pound per week is worth celebrating. (Even 1/8 of a pound is worth celebrating when it’s moving in the right direction.)
That’s it for today! Talk to you soon.
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Food Journal Entries From the Rest of the Week:
Thursday, April 29:
Friday, April 30:
Saturday, May 1 (Indulgence meal in the evening was not recorded):
Sunday, May 2 (I fasted this day, low food consumption was a bit lower):
Monday, May 3:
Tuesday, May 4:
Wednesday, May 5:
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