Before and After

Week 20 Weigh In: Every Food Action Has A Consequence

I tell you what, the food has been LEGIT TASTY this WHOLE last week! And I’m not talking about the kind of food that LillieEatsandTells makes which helps in the process of weight loss through macronutrient counting. I’m talking about the stuff that our taste buds can’t get enough of, that we probably eat in too large of quantities, and that make us feel like our rolls are expanding at an undesirable rate!

weight loss

The hubby and I spent the weekend in St. Louis, Missouri, learning how to implement the process of “becoming financially free in 10 years or less” through real-estate. (It was a great educational experience, and we’re really excited to go down that road.) But while we were away…and since we’ve been back… the food choices have been at the opposite end of strategic.

MY GOODNESS!!!

I am having the hardest time being willing to pull myself together! I even picked up Crumbl cookies (and ate more than my fair share) today, even after my weigh in revealed that I’m on a trajectory away from the results that I want. (Perhaps it was an emotional reaction to undesirable results? I know… I know… Counter productive).

Uggh… And even though my exercise has been on point, the saying goes, “you can’t out exercise a ‘bad’ diet”.

You’re welcome for the visual!

So here I am, pondering how I can turn this into a teaching moment for you. As I was growing up, my dad seemed to frequently remind my sisters and I that EVERY ACTION HAS A CONSEQUENCE. (I remember him saying that often, but I guess I don’t remember why. I must have enjoyed all my actions too much and not cared about consequences… until it was time for them to show up… hmmmm, not much has changed with that)!

Actions and Consequences

It’s simple, really. You make the sacrifices of not eating the foods (or quantities of foods) that usually contribute to weight maintenance or gain, and you slowly see the results that you’re working towards. In contrast, if you allow yourself to say “yes” to the non-strategic foods, it’ll become that much harder to maintain the necessary mindsets to see your goals realized. And if you have binge eating tendencies like me, saying yes once can QUICKLY escalate to a “bag it all, I’m eating all of it” ending.

In the results below, you’ll see that I’m teaching you exactly how to gain weight! But I really want to turn this around so that I can show you just how quickly body composition improves when the body is properly nurtured with nothing but power foods from whole sources, in a macronutrient and calorie range it can thrive on. Not only that, I’ve invited some inflammation into my body with the excess sugars, diet sodas, and processed foods. I can feel it in the headaches, sluggishness, and bloat/gassiness (TMI?).

Here I am, making a commitment to show you how weight loss is achieved. I’m not embracing any extreme diets. I’m going to commit to eating within the calorie deficit that I have seen success in, and yet not starved in. I’m also committing to the macronutrient range that I have felt really good in (high protein, moderate fat, low carb). Mark my words… next week’s results are going to be awesome because my actions are going to reap the consequences that are conducive with my weight loss goals!

Alright, confessions/lesson/pep talk/commitment time is over. Here are the results from this week’s weigh in.

End of Week 20 Before and After Pictures:

Week 20 Food Journal:

I will fully own the fact that my food journaling was inadequate this last week. I started each day keeping a record of my food consumption. I think, more than anything, I just didn’t want to know. So I gave up part way through the day. If any of my food journal entries, at the bottom of the page seem unnaturally low on food. You can probably safely assume that food consumption was well into a weight gain range on those days. It is what it is. It’s happened, and we’re moving on with our life… Best foot forward, here on out!

Here’s the food journal entry from last Friday, May 14th.

The rest of the journal entries can be found at the bottom of this post.

Bioelectrical Impedance Results:

My total body weight: 133.6 lbs. (Increase of 4.8 pounds since last week. Total decrease of 9.3 lbs. since start date).

Breaking my total body weight down into different categories of body composition:

  • Total Body water: 82 lbs (Increase of 2.6 lbs from last week. Total of 3.7 lbs. increase since start date).
  • Dry lean mass: 30.4 lbs. (Increase of 0.8 lbs. since last week. Increase of 1.3 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 1.4 lb. increase from last week. Total of 14.3 lbs. of fat lost since start date!)
  • Skeletal muscle mass: 63.3 lbs (Increase of 2.2 lbs since last week. Increase of 3.3 lbs since first weigh in).
  • BMI: 22.9 (Increase of .8 from last week. Total decrease of BMI is 1.6 since start date)
  • Body fat percentage: 15.8% (This increased by .4% from last week. Total of 9% decrease in body fat percentage since start date.)
  • Basal Metabolic Rate (BMR): 1437 calories (This increased by 36 calories.)
  • Total Daily Energy Expenditure (TDEE): 2283 calories on moderate exercise weeks. 2541 calories on heavy exercise weeks.
  • Calorie target goal for weight loss: 1600 calories (May increase by upwards of 300 on days that I burn over 600 calories)

Week 20 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 (Same as last week, and down 1 3/4 inches from first measurement)
  • Hips (measured at widest part): 37 inches (Up 1/2 inch from last week, Down 6 inches from first measurement)
  • Butt (measured at widest part): 36 1/2 inches (Up 1/2 inch from last week. Down 3 1/8 inches from first measurement.)
  • Right below my muffin top: 32 5/8 inches (Up 1/8 inch from last week, and down 2 3/4 inches from first measurement)
  • Waistline (measured across belly button): 32 1/4 inches (Up 1/4 inch from last week, and down 3 1/8 inches from first measurement)
  • Chest (measured at widest part): 36 1/2 inches (Same as 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:

Summary:

The bioelectrical impedance displayed a significant increase in total body weight (+4.8 lbs), water weight (+2.6 lbs), body fat mass (+1.4 lbs), and muscle mass (+2.2 lbs). I’m confident that the In-body machine’s margin of error is on it’s higher end, simply in the amount of muscle it is saying that I’ve gained since last week. I’m not surprised by the increase in water weight or fat. The measuring tape revealed a slight expansion in my hips, booty, muffin top, and belly button line.

This last week there were the wrong kind of consequences. I’m feeling more and more excited about embracing the actions which will lead to all of the right kind of consequences- weight loss, decreasing inflammation, more energy, and overall feeling good.

Talk to you soon!


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Food Journal Entries From the Rest of the Week:

Saturday, May 15

Sunday, May 16

Monday, May 17

Tuesday, May 18

Wednesday, May 19 (Yesterday)

Thursday, May 20 (Today)

Diet Actions and Consequences Diet Actions and Consequences Diet Actions and Consequences Diet Actions and Consequences Diet Actions and Consequences Diet Actions and Consequences

Before and after

Week 19 Weigh in: Developing Mental Toughness

Mothers day weekend has come and gone. My husband, Adam, didn’t know this but I have been suppressing a serious craving for French toast. I was ecstatic to find that he surprised me with that very breakfast on Mother’s Day morning! It was in that meal that I decided to gift myself with a day off from keeping a food journal. I assure you that my food intake was far from strategic, that day!

At church, they gave all the women a lovely buffet of Crumbl cookies and fruit. Then Adam came through, again, with a killer Steak dinner. And he did all the dishes, and changed all the diapers that day too!

It’s taken quite a bit of psychological effort to come to this mental place where I can allow myself days like those (every now and then) without allowing an ounce of guilt into the day.

In fact, In the early summer of 2019 I was meeting with a therapist for help in overcoming my struggles with binge eating. I expressed anxieties to him about how I was going on an upcoming cruise and I was terrified of my own inabilities to be in control of my eating when faced with the cruise ship buffets, and all you can eat everything. I remember being really bothered with him when he told me that a cruise is a time of celebration. It’s okay to have moments in life where we allow ourselves to enjoy the food when the opportunity is presented.

Of coarse, in that moment, I didn’t feel like I was being given the counsel and direction that I thought I should have been given. I thought how absurd it was that he was telling someone with a binge eating disorder that it was okay to go hog wild. (I know, that wasn’t his intention). Side note: If you ever find yourself needing to be told that “yes, you can be in control of your food choices. Yes, you can say no to your kryptonite foods,” Please, reach out to me! I’d absolutely love to help you make that strong voice in your head louder than the voice that’s telling you to give in!

Now that I do feel about 87% in control of my binge eating, I can see his logic. I can allow myself to have the less strategic food items and occasions which call for celebratory eating, and I can remove the negative emotions from the equation. Even if the non-strategic foods are eaten at times when I wasn’t planning to allow for that.

Now my focus is to eat strategically 85% of the time, and then 15% of the time can be moments when I have the pizza, cookies, etc. Of coarse, this is a goal that I have yet to master. You’ll see how far I am from accomplishing that if you look closely at the food journal entries, below. But that’s okay! We reach our goals through consistent effort, and effort is something I can commit to!

Alright, enough of that! Let’s talk about week 19 results!

End of Week 19 Before and After Pictures:

Week 19 Food Journal:

This week had a few days with pizza, crumbl cookies, French toast, chocolate banana bread, more pizza, and even more crumbl cookies, etc. I can’t decide if I should feel sheepish about all that, or be totally stoked that I was able to enjoy the food and still stay within a calorie deficit which allowed for another week of weight loss. I’m going to go with the latter because I really want you to see that you, too, can lose the weight while eating more than just chicken and veggies. (A calorie deficit means that your body is burning more calories than you’re taking in- whether through your basal metabolic rate, or addition calorie burn through exercise).

True that in weeks like the one I’ve had, it may require you to up your exercise so that you still stay in the deficit. But not always. Just like how some weeks you may find that you exercise very little, but your calorie consumption through food also stays lower than the calories you burn. (Anyway, I’m getting off topic).

I’m going to drop Saturday’s food journal here. That was the day that my food intake came in the highest, and furthest out of a weight loss calorie range.

Bioelectrical Impedance Results:

My total body weight: 128.8 lbs. (Decrease of 1.1 pounds since last week. Total decrease of 14.1 lbs. since start date).

Breaking my total body weight down into different categories of body composition:

  • Total Body water: 79.4 lbs (Increase of 0.5 lbs from last week. Total of 1.1 lbs. increase since start date).
  • Dry lean mass: 29.6 lbs. (Increase of 0.2 lbs. since last week. Increase of 0.5 lbs. since first weigh in. Remember that this includes muscle, organs, and bone minus any fluid)
  • Body fat mass: 19.8 lbs. (This was a 1.8 lb. decrease from last week. Total of 15.7 lbs. of fat lost since start date!)
  • Skeletal muscle mass: 61.1 lbs (Increase of 0.3 lbs since last week. Increase of 1.1 lbs since first weigh in).
  • BMI: 22.1 (Decrease of 0.2 from last week. Total decrease of BMI is 2.4 since start date)
  • Body fat percentage: 15.4% (This decreased by 1.3% from last week. Total of 9.4% decrease in body fat percentage since start date.)
  • Basal Metabolic Rate (BMR): 1437 calories (This increased by 7 calories.)
  • 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 19 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 (Same as last week, and down 1 3/4 inches from first measurement)
  • Hips (measured at widest part): 36 1/2 inches (Down 1/4 inch from last week, Down 6 1/2 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 3/4 inches (Down 1/8 inch from last week, and down 2 7/8 inches from first measurement)
  • Waistline (measured across belly button): 32 inches (Down 3/8 inch from last week, and down 3 3/8 inches from first measurement)
  • Chest (measured at widest part): 36 1/2 inches (Same as 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:

Summary:

I actually believe that the bioelectrical impedance results were a bit off this week. Another one of those weeks where the machine was manifesting its margin of error. I have a hard time believing that I’ve lost 1.8 pounds of fat, and gained .3 pounds of muscle in one week. I do believe that my total body weight locked in accurately though. So for today, that is an acceptable enough indication of progress. Well, that and the fact that I’m now needing to buy a smaller set of clothes, as most of my other clothes are fitting too loose (I’ve found some fun workout clothes shops that are comparable to Target prices, but with LuLulemon quality. Check out my instagram @thelast15pounds in the coming days, and I’ll show you where to find some great workout clothes!)

That’s it for today! Talk to you soon!


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Food Journal Entries From the Rest of the Week:

Friday, May 7

Sunday, May 9

Mothers day! I didn’t log a single food item! But the day was filled with French toast covered in fruit, powdered sugar and syrup. Also, Crumbl cookies, Steak, rice, corn on the cob, and Sister Schubert’s rolls!

Monday, May 10

Tuesday, May 11

Wednesday, May 12 (yesterday)

Thursday, May 13 (today)


Looking for an additional read? Check out this blog with tips on developing mental toughness

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Fit Mom

Week 18 Weigh In: The Secret to Your Fit Mom Bod (Hint: It’s Not Perfection)!

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:

Summary:

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:

For more on this, come check out Very Well Fit.

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Before and After

Week 17 Weigh In: When Actions Are Aligned With Goals…

What goals are on your radar? What is something that you want to accomplish? What actions are you taking right now in order to meet those goals?

I don’t know about you, but I have some ideas floating around that I find myself thinking “that would be nice to accomplish, but…” The excuses are so easy to come by! That’s how I was with this whole weight loss thing.. UNTIL I MADE A DECISION TO TAKE ACTION! I’ll tell you, I wasn’t excited about not being able to eat whatever I wanted whenever I wanted. The process of adopting habits of saying “no” seemed impossible. Keeping a food journal, forget about it!

But then there was the other side of me that really felt desperate to not groan at what I was seeing in the mirror. I wanted to stop feeling embarrassed about being the personal trainer who didn’t even look like she was following what she preached. I felt a little bit like a fraud, and often told myself the adage “you can’t trust a skinny baker, so how can you trust…well, me.” I know, I know. I do preach being kind to yourself. And I really do believe in the importance of it.

The decision to take action came first.

And if you read back on my first couple of posts on this blog, you might be able to sense how fearful I was to take action (Post #1, Post #2).

I’ve been thinking, lately, about how awesome momentum towards goal achievement feels. It’s gratifying, enabling, and highly motivating to have measurable progress behind me.

I want the same thing for you. Is weight loss on your radar? Or perhaps building muscle? Maybe it’s making healthier nutrition habits that you’d like to create. Maybe you’re hindered by self doubt, or some other excuse? If this is the case, I want to urge you to simply decide today to make the change.

Sometimes the motivation to meet our goals doesn’t even come until we have started forming the habits that we believe we should be forming. So start with the decision to act. Align your actions with your goals. Then watch as you make progress. Progress is motivating, so work towards progress! You’ve got this! If you want to read more on this, check out this site here

Alright, I’m excited to show you where I am in my progress. I’m 17 weeks into my weight loss adventure. I had about a month there where I had my pre-vacation + vacation+ adapting to real life pause from weight loss. But I’m back on a weight loss trajectory! Here it is…

End of Week 17 Before and After Pictures: Check out that Florida tan!

Week 17 Food Journal:

I’m going to plant yesterday’s food journal screenshots here. I chose to go with yesterday’s, because it was the first day in weeks where I felt like I was finally in a groove of eating within my strategy without having a hankering for some non-strategic food item. Even when the hankering showed up, it didn’t feel like my heart was breaking to say “no”. I killed it with my veggie intake, making one of my veggie smoothies and sipping on it throughout the day. This allowed me to consume most of my daily nutrient needs through food intake, before adding in my multi-vitamin and iron supplements.

Bioelectrical Impedance Results: Week 17

My total body weight: 130.5 lbs. (Decrease of 2 pounds since week 16. Total decrease of 12.4 lbs. since start date).

Breaking my total body weight down into different categories of body composition:

  • Total Body water: 78.9 lbs (Decrease of 0.5 lbs. since last week. Total of 1.1 lbs. increase since start date).
  • Dry lean mass: 29.3 lbs. (Decrease of 0.2 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: 22.3 lbs. (This was a 1.3 lb. decrease from last week. Total of 13.2 lbs. of fat lost since start date!)
  • Skeletal muscle mass: 61.1 lbs (Decrease of 0.3 lbs. from last week. Increase of .8 lbs since first weigh in).
  • BMI: 22.4 (Decrease of 0.3 from last week. Total decrease of BMI is 2.1 since start date)
  • Body fat percentage: 17% (This decreased by .8% from last week. Total of 7.8% decrease in body fat percentage since start date.)
  • Basal Metabolic Rate (BMR): 1431 calories (This decreased by 6 calories.)
  • 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 17 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 3/8 inches (Same as last week, and down 1 1/2 inches from first measurement)
  • Hips (measured at widest part): 36 7/8 inches (Down 1/8 inch from last week, Down 6 1/8 inches from first measurement)
  • Butt (measured at widest part): 36 inches (Down 1/4 inch from last week. Down 3 5/8 inches from first measurement.)
  • Right below my muffin top: 32 3/8 inches (Down 1/8 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 2 7/8 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 5/8 inches (Same as last week. Down 7/8 inch from first measurement)
  • Biceps: (measured at widest part): 10 5/8 inches (Down 1/4 inch from last week, and down 7/8 inch from first measurement).

This is what my workouts looked like:

My gym opened back up at 5:00 am, and there might not be words sufficient to express how happy I am about this! 5:00 a.m. is my favorite workout time! This being the case, I’ve been able to up my activity level by an extra 45-60 minutes most days! It’s a win-win situation because extra workouts means that I can eat a little extra food and still lose weight!

Summary:

It’s nice to see the weight loss progress under way again. It’s been two weeks since we’ve been home from vacation, and although my actions haven’t been 100% perfect, they’ve been consistent enough to help me make progress. This week I lost a half pound of water weight, and almost a pound and a half of fat. The measuring tape is showing some areas decreasing, as well. It feels really motivating to have the momentum continuing in the trajectory of weight loss. I’m excited to stick to my strategy, and see what next week brings!


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Food Journal Entries From the Rest of the Week:

Friday, April 23

Saturday, April 24

Sunday, April 25

Monday, April 26

Tuesday, April 27

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Before and After

Week 11 Weigh in: My Lowest Weight in Six Years!

So… I’ve been a little bit MIA from the online world this week. It’s Spring Break for my kids, although if you were to look out our window you would think it is Winter Break given the remaining foot of snow that has yet to melt after last weekend’s blizzard! I’ve chosen to be more available to them this week, instead of spreading myself thin while working to put content out on the world wide web. Don’t worry, I’ll be back dropping some knowledge again after this next weekend. But before I take the kids swimming today, I wanted to make sure that I get my weekly weigh in post up.

End of Week 11 Before and After Pictures:

Week 11 Food Journal:

This week turned out to be a far more active week than the last handful of weeks since my back injury. Between that and having gone 2.5 weeks without an indulgence meal, I have found myself just wanting to eat. For the most part, I’ve staved off the indulgent cravings, but they have definitely been there! I only hit my target macronutrient range one day this week. The rest of the week, my carbs were more around 30% of my daily macronutrient intake than the 20% that I’m shooting for. My calorie intake ranged between 1351-2153 each day. Most of the days ended at around 1800 calories for the day.

It’s fine. I know that my numbers, and food choices weren’t perfect. But I still stayed in a calorie deficit state conducive to fat and weight loss. I’m not complaining.

Here’s my food journal from the day that I ate the most, but was also the most active (last Thursday). The rest of the week’s food journal can be found at the bottom of the post. As always, the food reported in my food journal has the correct quantities, but may not have been consumed in the order it was reported.

Here it is:

Week 11 Bioelectrical Impedance Results:

My total body weight: 129 lbs. (Decrease of 1.4 pounds since last week, and a total decrease of 13.9 lbs. since start date).

Breaking my total body weight down into different categories of body composition:

  • Total Body water: 76.1 lbs (Decrease of 0.6 lbs. since last week. Total of 2.2 lbs. decrease since start date).
  • Dry lean mass: 28.2 lbs. (Decrease of 0.3 lbs. since last week. Decrease of 0.9 lbs. since first weigh in. Remember that this includes muscle, organs, and bone minus any fluid)
  • Body fat mass: 24.7 lbs. (This was a 0.4 lb. decrease from last week. Total of 10.8 lbs. of fat lost since start date!)
  • Skeletal muscle mass: 58.2 lbs (Decrease of .7 lbs. from last week. Total of a 1.8 lb decrease in muscle since start date).
  • BMI: 22.1 (Decrease of 0.3 from last week. Total decrease of BMI is 2.4 since start date)
  • Body fat percentage: 19.2% (This decreased by 0.1% from last week. Total of 5.6% decrease in body fat percentage since start date.)
  • Basal Metabolic Rate (BMR): 1391 calories (This decreased by 33 calories.)
  • Total Daily Energy Expenditure (TDEE): 2160 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 11 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 (Down 1/2 inch from last week, and down 1 3/4 inches from first measurement)
  • Hips (measured at widest part): 37 inches (Down 3/4 inch from last week, Down 6 inches from first measurement)
  • Butt (measured at widest part): 36 3/4 inches (Down 1/4 since last week. Down 2 5/8 inches from first measurement.)
  • Right below my muffin top: 33 1/2 inches (Down 3/8 inch from last week, and down 2 3/8 inches from first measurement)
  • Waistline (measured across belly button): 31 3/4 inches (Down 7/8 inch from last week, and down 3 1/2 inches from first measurement)
  • Chest (measured at widest part): 36 5/8 inches (Down 1/8 inch from last week. Down 11/8 inch from first measurement.)
  • Shoulders (measured at widest part): 39 7/8 inches (Down 1/8 inch from last week. Down 5/8 inch from first measurement)
  • Biceps: (measured at widest part): 10 7/8 inches (Down 1/4 inch, and down 5/8 inch from first measurement).

This is what my workouts looked like:

This week was a bit extra active. Thursday I did my own workout in the morning, then did the workout with my bootcamp class in the evenings. I don’t always do the workout with my class (I often just coach), but last Thursday I did, and burned an extra 800+ calories that day. I plan to do that again tonight, for no other reason than I really really love the movement!

Some additional activity came from our friend Mother Nature! We had a blizzard, here in Denver, over the weekend and ended up with 2 feet of snow in 24 hours! I’m so mad I wasn’t wearing my heart rate monitor during the three times that I went out to shovel. The snow was super wet, and heavy. Each of those times were 30-60 minutes of extra workouts, and I know that I burned some additional calories, I just don’t know how much. LAME!

Lastly, I flew progeny #1 out to hang out with his cousin in SLC, yesterday. After handing him over to my in-laws, I had to run all the way from the ticket counter to the gate. I made it just in time, but I’m figuring I ran, easily, a mile and half to make it to my plane on time (I don’t recommend running in jeans, a sweater, and wedge sneakers, though! My feet are angry at me today!). I didn’t have my heart rate monitor on that time either. I’m estimating an additional 100-125 calories burned.

Summary:

Another week of weight loss progress has come and gone. Although my macronutrient numbers haven’t aligned to meet the range that I’m aiming for, I still lost weight. Last week, I lost 0.3 lbs of fat, and this week I lost 0.4 lbs of fat. I assume I’m just at the point where fat loss slows down as I am coming really close to my target goal. I am really excited, though, because I haven’t weighed below 130 lbs since 2015! A whole lot of life has happened since then, but this time I’m determined to never allow myself to cross over to the opposite side of 130 lbs ever again!

This weekend will be my first indulgence meal in three weeks. I’m really excited about that! But then I’m going to go another two weeks without an indulgence meal. I want to make as much progress as I can before we head out on our beach trip. SWIMSUITS BABY!!!

Anyway, that’s a wrap for today. Talk to you soon!


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Food Journal Entries From the Rest of The Week:

Friday, March 12:

Saturday, March 13:

Sunday, March 14:

Monday, March 15:

Tuesday, March 16:

Wednesday, March 17:

Before and after Before and after Before and after Before and after Before and after

Week 7 Weigh In: The Post I’ve Dreaded Writing Since the Beginning of This Journey!

I have contemplated using so many different titles for this particular post! Here are some that I have come up with: “Do what I say, not what I do”, “Extra indulgences do not serve you well!”, “Two steps forward and one step back”, “A bad week was bound to happen some time”, “The week I wish I could go back and re-do, and “my worst results yet“.

Valentine's cookies

This week, I found myself exhibiting old tendencies. I allowed myself to over indulge on the Valentine’s cookies. (I do believe that hormones played a large role in my desire to eat all the things). Then I went to the opposite extreme with a 36 hour intermittent fast in order to offset my excessive eating, eliminate the sugar addiction which I had been nurturing, and get my mind and body back into a healthier atmosphere. This is the exact behavior that doesn’t serve us well. WE DO NOT NEED TO ACT IN EXTREMES IN ORDER TO SUCCESSFULLY LOSE WEIGHT (I can’t decide if I just yelled that sentence at you or just me…). You’ll even see from my bioelectrical impedance and tape measure results, below, that I just ended my week slightly worse than last week.

The fast did serve its purpose. I do feel freed of the burning desire to ceaselessly eat all things sugar. My mind is clearer, and I feel ready to make food decisions with logic rather than emotions. I contemplated making it a 72 hour fast. But when I went to the gym for my own workout, early this morning, I had zero energy and the weights I usually lift felt heavier than normal. My workout was really only about 20 minutes vs. my normal 55-60 minutes. After three sets of the three exercise circuit I was doing, I decided I was finished and wanted to go pop into the grocery store, instead. I decided, then, that if I can’t even do the exercise that I love to do, then I have given sufficient time to my fast.

Enough of that. Let’s just get these results over with, shall we?

End of Week 7: Before and After Pictures

Week 7 Food Journal:

I’ve de