Week 21 WEIGH IN: Climbing the Mountain All the Way to the Top!

I’m just going to go ahead and start this post by saying that if you’re on your own weight loss journey and you feel discouraged by the lack of progress, I feel you! I see you as you are putting in the work, and the scale… or measuring tape… or tighter fitting clothes… are moving in the opposite direction that you’re wanting. I know how heavy and daunting the process can feel. The plateaus can feel frustrating. The increased water weight, or bloating for various reasons can drive you mad. It’s alright. Let yourself feel all the feelings. I give you permission to throw a pillow across the room in these moments of great discouragement. Your feelings are very real, and they need to be felt and processed. Ignoring your feelings can lead you to seek comfort in the cookie jar, and you know that may be what you want in the moment, but that’s not your ultimate desire.

Choose to be productive in how you respond to your feelings. Remember that these frustrations pass, just as your stalled or dauntingly slow progress will pass. But only if you are very intentional about not turning to the non-strategic foods or habits to comfort your feelings.

“The man on top of the mountain didn’t fall there”

-Vince Lombardi

I heard this quote in a Mark Batterson book, a few weeks ago. It has been on replay in my thoughts ever since, and I’m so dang thankful for that! I love the imagery and the implications. That dude (or She-beast) worked so dang hard to get to the top. While there may have been a few moments where the trail to the top was easy going. it’s most likely, that climber’s heart rate was elevated as he climbed up steep inclines. Think of all the blood, sweat, and tears that were shed as the mountain climber trudged through terrain where there was little or no trail to follow. Perhaps there were spots where she or he could only ascend with the help of a rope and harness to keep from falling off the nearly vertical slope. There could have been rain or snow storms that made the conditions nearly unbearable.

Enduring all these events, it’s human nature for the climber to question her/his ability to progress forward when the terrain seemed excessively grueling. Not withstanding, the hiker didn’t stop. She/he trudged forward, one step, climb or crawl at a time. We know that the goal was achieved, because the quote says so. That mountain climber made it to the top. She/he didn’t give up, or fall to the temptation of defeat. She/he didn’t grant any of the challenges power to stop her/him from reaching her/his goal.

climber, summit, mountain

Here’s another quote that literally was handed to me today:

“Excellence is never an accident. It is always the result of high intention, sincere effort, and intelligent execution; it represents the wise choice of many alternatives- choice, not chance, determines your destiny.”

Aristotle

So what should we do with this pep talk, then? Let’s be intentional. Working through the storms, and steep climbs and keep pushing forward, one step in front of the other. Let’s continue to make the choices which will propel us up the mountain to reach our intended destination. Through continued effort, we will attain excellence.

Envision the incredible view from the top! The lessons and the experiences you’re working through are going to feel so empowering when you’re at the summit!


Now, I’ve gone through this whole process, myself, just today. This morning when I got my bioelectrical impedance results and took my measurements, I sure wasn’t feeling this pep talk… I was frustrated, during my workout at how heavy my legs were feeling. I was frustrated that the measuring tape revealed some expanding, rather than shrinking. Even the bioelectrical impedance readings weren’t aligned with where I thought they should be.

I began over-thinking all of the possible reasons for the heavy legs, bloated belly, etc. Perhaps menstrual cycle? Maybe my body is not pleased with the extra workout I did yesterday? Maybe the ice cream and cookies from Tuesday are still affecting my system? Perhaps my second covid shot from last Friday? What else can I blame? Not enough sleep? Diet soda detoxing? How many of these are actually plausible?

Doesn’t matter.

I’ve had the day to work through my feelings. At first I was thinking about how steep the mountain of my goal felt. But then I shifted focus to continuing on with the baby steps, regardless of the steep incline. Even though my results have been frustrating for three weeks in a row, I’m not turning around to descend back down the mountain. I will continue to climb! I want to reach the top!

Enough of that. Let me show you this week’s results:

End of Week 21 Before and After Pictures:

Week 21 Food Journal:

Since this whole experiment has felt a little extra heavy, today, I’m starting with a food journal entry that was worth celebrating. Here’s my food journal from yesterday, May 26:

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

Bioelectrical Impedance Results:

My total body weight: 132.5 lbs. (Decrease of 1.1 pounds since last week. Total decrease of 10.4 lbs. since start date).

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

  • Total Body water: 80.9 lbs (Decrease of 1.1 lbs from last week. Total of 2.6 lbs. increase since start date).
  • Dry lean mass: 30.0 lbs. (Decrease of 0.4 lbs. since last week. Increase of .9 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 0.4 lb. increase from last week. Total of 13.9 lbs. of fat lost since start date!)
  • Skeletal muscle mass: 62.2 lbs (Decrease of 1.1 lbs since last week. Increase of 2.2 lbs since first weigh in).
  • BMI: 22.7 (Decrease of 0.2 from last week. Total decrease of BMI is 1.8 since start date)
  • Body fat percentage: 16.4% (This increased by 0.6% from last week. Total of 8.4% decrease in body fat percentage since start date.)
  • Basal Metabolic Rate (BMR): 1456 calories (This increased by 36 calories.)
  • Total Daily Energy Expenditure (TDEE): 2257 calories on moderate exercise weeks. 2512 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 21 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 1/4 inches (Up 1/4 inch from last week, Down 5 3/4 inches from first measurement)
  • Butt (measured at widest part): 36 1/2 inches (Same as last week. Down 3 1/8 inches from first measurement.)
  • Right below my muffin top: 33 inches (Up 3/8 inch from last week, and down 2 7/8 inches from first measurement)
  • Waistline (measured across belly button): 32 1/2 inches (Up 1/4 inch from last week, and down 2 3/4 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 1/2 inches (Down 1/8 inch from last week. Down 1 inch from first measurement)
  • Biceps: (measured at widest part): 10 1/2 inches (Down 1/8 inch from last week, and down 1 inch from first measurement).

This is What My Workouts Looked Like:

Summary:

Although I’m down 1.1 pounds from last week, it is all water and muscle. I actually increased in fat by almost a half of a pound from last week. I did find that I increased my steady state cardio workouts a bit, this week, but I don’t think it was enough that it would eat away at muscle. But maybe?

The measuring tape results were strange. I increased in size in my hips, right below my muffin top, and at my waistline. But I decreased in my shoulders and biceps. So weird!

I’m just going to go ahead and say it. I’ve come to understand that the In-body bioelectrical impedance machine does have a distinct margin of error. I do not believe that people should be measuring their body composition with this devise weekly, as I am. I do believe that it is reasonable to measure every 4-6 weeks, though.

I’m definitely feeling the burn out from doing so, so often. And I’ll be honest, I have some orthorexia tendencies, so sometimes I feel like I’m feeding the addiction by weighing in every week. Part of my frustrations from today are that I quite frankly want to be at the end of the portion of this journey where I have to watch all the numbers so closely. So that fact that I didn’t lose any fat, and even gained some caused the mountain to feel really steep.

I’m tired. But I’m going to keep going. I’m going to keep doing my best to see all the numbers objectively, and not let the emotions be tied to them.

I’m absolutely determined to reach the top of the mountain, no matter how rough the terrain. I just have to keep up the practice of giving my strategy the respect it deserves.

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


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Food Journal Entries From the Rest of the Week:

Friday, May 21:

Saturday, May 22:

Sunday, May 23:

Monday, May 24:

Tuesday, May 25:

Thursday, May 27 (today):

climbing the mountain climbing the mountain climbing the mountain climbing the mountain climbing the mountain climbing the mountain climbing the mountain climbing the mountain climbing the mountain climbing the mountain

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

Mental toughness Mental toughness Mental toughness Mental toughness Mental toughness

Developing Mental Toughness Developing Mental Toughness Developing Mental Toughness Developing Mental Toughness Developing Mental Toughness Developing Mental Toughness

Naples

5 Tips To Get Your Diet Back on Track After Vacation

While going on vacation is one of my favorite things, it can be the worst for staying on track with my fitness and nutrition goals. All the new restaurants (or old favorites when visiting a place you know), the general lack of a rigid structure that allows you to graze all day, etc. make it hard to stick to commitments around food and exercise.  Getting your diet back on track after vacation, is critical to ensure you meet your goals.

When I travel I am a little more laxed on my daily regimen, but I do my best to keep my workouts and nutrition in check. I prefer to rent an Airbnb or VRBO property, as it allows me to be able to do some sort of meal prep and eat a few meals at the house to help me stay on track with my nutrition goals (and, you can save a little bit of money by not eating out for every meal).

On our latest trip to Naples, Florida we took full advantage of hitting up our favorite spots.

We ate the world’s best tacos at Taqueria San Julian, donuts from Trackside, lights out Cuban food from Fernandez the Bull (Their coconut flan?! It’s probably a good thing I live on the other side of the country!), jalapeño wagyu burgers at Jimmy P’s, barbecue brisket and pulled pork from Mission BBQ, and the beloved ice cream & chocolate covered key lime pie from Sweet Melissa’s (which I may or may not dream about). 

We also had some really good meals at the house. We did steak and vegetables one night, I made my favorite egg white bake for multiple breakfast’s, and had some healthy snacks like fruits, veggies, and protein bars on hand. While we did an “ok” job of eating-in while on vacation, my body was definitely feeling the extra sugars, oils and sodium that it isn’t used to from all that processed food.

As we are coming into the vacation months and things are starting to open up more and more, I decided that I would share 5 tips to get back on track after vacation as many of you will probably be taking vacations soon too. These tips don’t apply to just vacations either, you can use these tips to get back on track at any time! 

5 Tips to Get Your Diet Back on Track After Vacation

1. Whatever You Do, DO NOT Weigh Yourself!

Look, if you are feeling gross, bloated and sluggish, you don’t need a scale to confirm it. Getting on that scale will more than likely put you in a bad mood and can trigger your behavior spiral out of control and send you into a binge (raise your hand if you have been here?! I know I have, which is why I’m choosing not to post my next weekly weigh in until this next Thursday, a whole week after we’ve been home from our trip). And, most of the “weight” you gain will be in the form of water weight anyway (unless it was like a five year vacation…) so why beat yourself up over it? Which leads us to our next tip… 

2. Don’t Be So Hard on Yourself

You DO NOT need to shock your body out of vacation mode or “work off” those maple donuts you ate. You DO NOT need to do five hour workout sessions all week to get back on track, or mentally abuse yourself with negative thoughts about how you should have done things differently. There is absolutely nothing positive that will come of this behavior. It happened, own it, accept it, even allow yourself love that you were able to have the experience and eat such tasty food and then move forward focusing on what is in front of you, not looking back at the “would have, could have, should have.” 

3. Increase Your Water Consumption 

Increasing the amount of water you drink when you return from your trip helps get your body back on track. There are soooo many benefits to increasing your water intake, starting with getting those kidney’s working and flushing out anything leftover from your vacay. This can help remove a lot of that sodium you are holding onto, as you replace it with better, healthier food and beverage choices. 

Water also helps you work off that “vacation fog” by increasing your energy and relieving fatigue. This allows you to get back into the swing of things faster. You can also work in some apple cider vinegar drinks (I love the Kevita Sparkling pro-biotic drinks! Meyer Lemon is my favorite!) to mix things up if you want.

4. Start/Continue Your Workout Plan

The best time to restart your fitness plan was yesterday. The second best time is today. So whether you are looking to engage in a new workout plan or pick up where you left off on your previous plan, getting back to the gym (or your home workout space) with a clear direction will help you get back into the habit and reach your goals much faster. Check out this stair workout plan, this abs/core workout plan, or this “back day” workout plan to give you an idea of where to start. 

5. Eat Real Food

I do not believe in extreme dieting, juice cleanses or crazy restrictive detoxes. Sure you can see immediate results from these, but they don’t last, and give you a false sense of what to expect as you stick to your nutrition strategy. When you get back, start eating real, whole unprocessed foods as quickly as possible. Don’t continue the “vacation eating” for weeks (Yes, I know, easier said than done). 

While spending a day doing food prep might be the last thing you want to do after sitting poolside all week, your body will thank you! If you find yourself dreading getting back into food prep, look for things that you can use that are already prepared for you that you can work into your eating (like those cooked rotisserie chickens at the store) until you get back into the swing of things.

I know that transition away from vacation mentality can feel like climbing a major mountain. But you can do it! Take a moment to remind yourself why you want to be living your healthiest strategy, and nurturing the habits that go along with that. Then, to borrow from a popular brand of our day, “Just do it”. Don’t overthink things. Don’t look back. Just sprint forward with your plan, take action. Then you will find that your vacation inflammation will correct itself in no time!

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


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exercise

Choosing to Live My Healthiest While on Vacation

We’ve made it to Southwest Florida! Fun fact, we lived in Estero (between Naples and Ft. Myers) from March 2015-June 2017. And while it has been almost 4 years since we moved away (Crazy!) there is so much to this place that we wish we could have brought with us in our move back to Colorado (i.e. dear friends who became family, the beach, the weather, the beach, Sweet Melissa’s Ice cream, the beach, trackside donuts, did I mention the beach? etc.)

So… What about your fitness and nutrition goals?

We are in vacation mode this week, and it is so needed! However, the one thing that I’m determined not to take a vacation from is prioritizing my health. My food intake, for sure, is going to be a little bit more loose than it has been over the past few months. I believe that life should be lived. There are times in life when our strategy really should be tight, and other times when we really should go visit our favorite ice cream shop (maybe every day) in the city we no longer live in. Dieting and exercise on vacation can be tough, so don’t hold yourself to unrealistic goals, you are just going to beat yourself up for breaking them later. I am not saying throw it all out the door, but set reasonable targets to help keep yourself on track.

For my vacation nutrition/exercise strategy this week, I have five rules:

dieting on vacation
  1. I will count my calories and keep them at or below my TDEE (maintenance calories).
  2. I will keep a food journal.
  3. Daily Exercise (except Sunday), and post workout videos to instagram.
  4. I will keep my protein intake above 115 grams (but preferably closer to 130 grams).
  5. Before I eat anything, I need to tell myself to pause and ask myself if after I’ve eaten (insert food item name here), will I wish I hadn’t eaten in? (I’ve enlisted my kids help for this one)

Here we are at the end of day one of our vacay. I’m happy to say that I can put a check mark next to each of these items! It feels really good to do the work, and accomplish goals! 

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


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Dieting on vacation

https://thelast15lbs.com/2021/04/01/week-13-weigh-in-loving-yourself-means-theres-no-room-for-regret/

Bioelectrical Impedance

Week 12 Weigh In: I’ve Made it Three Months!

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.

weight loss

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:

Summary:

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!


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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

Keto Friendly Taco

Meal Plan: Taco’s, Cheeseburger’s and Chocolate Muffins! Oh My!

This week’s meal plan is quite possibly my favorite meal plan from this whole journey, thus far! I have been so excited for every single meal, and none of them can be categorized as “meh”! I don’t want to give too much away, but we’re talking all your favorites with this week’s meal plan: If you’re on your weight loss journey but have missed cheeseburgers, this week’s meal plan is sure to satisfy that craving! Also guilt free tacos which are completely waistline friendly. You even get a sweet morning treat in the form of a chocolate muffin! You’ll be starting your day with a crustless quiche, which is loaded with flavor!

Are you ready to fall in love with a tortilla?!

While this weeks tacos come with a delicious recipe to make your own high fiber, keto friendly tortilla… it also comes with a lot of work. I would compare it a bit to the process of making homemade bread. If you love some quality time in the kitchen putting the mixer, rolling pin, and griddle to use, then this recipe is right up your alley. That said, if you are like me and you would rather leave the tortilla making to someone else, there is a product that I have absolutely fallen in love with: The 1 carb wholegrain tortilla from Mr. Tortilla. I’m hoping to get a discount code to pass along your way. I’ll be sure to update this, if I can nail that down! I literally dream about adding these to as many meals as possible because they are so delicious.

The 1 carb tortillas are everything you’ve ever dreamed of in the perfect tortilla while on your weight loss journey. Not only are they full of flavor and mega low in carbs (3 grams total carbs/1 gram net carb), they’re also only 15 calories, which means that you could eat 4 of their tortillas to just one of the tortillas in this meal plan. I’m 1000% not offended if you opt to buy the Mr Tortillas instead of making them with the recipe provided! I promise they’re not paying me to say any of this. I just love them enough to pass the scoop on to all my besties who decided to pop in to read this meal plan blog post! The only downfall is having to wait for shipping!

Enough talk… Who’s Hungry?

Meal plan, Keto Friendly Tortilla, Keto Friendly Taco

All of the meals are intended to feed one person for 6 days. A couple of the recipes will provide a few extra servings for you to either share with a loved one or freeze for a later use.

Grocery items that might be easier to find online:

Nutritional info for this week’s meal plan:

Here’s the nutrition info if you make your own tortillas from the recipe provided:

Here’s the nutrition info if you decided to buy the tortillas online from Mr. Tortilla.

That’s it for today! Happy feasting!


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Keto Friendly Taco Keto Friendly Taco Keto Friendly Taco Keto Friendly Taco