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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Week 16 Weigh in: After the Vacation

It has been three weeks since I wrote up one of these weigh in posts! Although this hasn’t been a dedicated time for weight loss, I have placed healthy decisions as a priority. We were so blessed to spend 9 full days in Naples, Florida. I went on my vacation with an intention not to allow myself to gain weight (You can find my pre-vacation goals for weight maintenance here). By day six of the trip, I decided I wanted to stop feeling the pressure of making all of the calorie and protein numbers align. I wanted to give myself a break from the pressures of writing down every little morsel of food. Some of the remaining days, I recorded partial food intake logs. And some of the remaining days I fully embraced the “forget this, I’m going to live my life to the fullest” attitude. In this moment, living life to the fullest looked like Wagyu beef burgers, coconut flan, excess amounts of chocolate covered key lime pie, stomach aches and no judge-y food journal entries to try make me feel guilty!


Since exercise is my favorite, I fully embraced the opportunity to go running on the beach and HIIT (High intensity interval training) workouts by the pool in the backyard of the house we rented (I even posted some workouts on Instagram: @thelast15pounds). Maintaining my exercise routines throughout the whole adventure aided in me feeling even more okay about allowing the few days of enjoying the local fare (and not just ordering salads).

Coming home has been a less than an easy transition…

Towards the end of our trip, four out of the five of our family picked up a nasty head cold (Don’t worry, we got covid tests to make sure before heading back into our regular public places, i.e. school, church, work, gym). Upon returning home, I spent a few days resting to recover. That meant not going in for my week 15 weigh-in until last Saturday morning. I also did not exercise between Wednesday of last week and this last Sunday. I began “re-entry” into my workout routine, and regular daily tasks on Monday. But, I’m happy to say that my nutrition has been back in strategic mode since we returned. Still with a few more carbs than intended, but those haven’t hindered any progress in coming back from vacation weight gain.

Enough chit chat. Let’s get to the weekly results.


End of Week 16 Before and After Pictures:

Week 16 Food Journal:

I can’t help thinking that looking at three weeks of food journal entries is really not worth your time. So, I’m going to show you the snapshot of the average seven day nutrition intake, calories, and macronutrient ranges that I ate in over the last three weeks. It won’t show specific foods that I ate. Just the general nutrients consumed.

The days that I decided against food journaling will either show up as calories/nutrients/macros that are significantly lower than a normal day. Or there will be a blank space. It’s safe to assume that those days included large amounts of calories, sugars, and deliciousness!

Week of April 2-April 8:

Week of April 9-April 15:

This past week: April 16-April 22

Bioelectrical Impedance Results: Week 16

I’m going to compare my pre-vacation (week 13 results) and today’s results (not the results that were collected Saturday after my vacation. I will show a picture of the three separate scans, below. So you’ll be able to see what 4 days of clean eating and exercise can do to improve the post vacation body.)

My total body weight: 132.5 lbs. (Increase of 1.1 pounds since week 13. Total decrease of 10.4 lbs. since start date).

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

  • Total Body water: 79.4 lbs (Decrease of 0.4 lbs. since week 13. Total of 1.1 lbs. increase since start date).
  • Dry lean mass: 29.5 lbs. (Decrease of 0.3 lbs. since week 13. Increase of 0.4 lbs. since first weigh in. Remember that this includes muscle, organs, and bone minus any fluid)
  • Body fat mass: 23.6 lbs. (This was a 1.8 lb. increase from week 13. Total of 11.9 lbs. of fat lost since start date!)
  • Skeletal muscle mass: 61.1 lbs (Decrease of 0.2 lbs. from week 13. Increase of 1.1 lbs since first weigh in).
  • BMI: 22.7 (Increase of 0.2 from week 13. Total decrease of BMI is 1.8 since start date)
  • Body fat percentage: 17.8% (This increased by 1.2% from week 13. Total of 7% decrease in body fat percentage since start date.)
  • Basal Metabolic Rate (BMR): 1437 calories (This decreased by 7 calories.)
  • Total Daily Energy Expenditure (TDEE): 2230 calories
  • Calorie target goal for weight loss: 1600 calories

For more info on Bioelectrical Impedance, check out this link here.

Comparison of Bioelectrical impedance readings before and after the vacation:

Week 13 Measuring tape results:

  • Right calf (measured at widest part): 14 1/4 inches (Same as week 13, and down 2 1/2 inches from first measurement)
  • Right thigh (measured at widest part): 21 3/8 inches (Down 1/8 inch week 13, and down 1 1/2 inches from first measurement)
  • Hips (measured at widest part): 37 inches (Same as week 13, Down 6 inches from first measurement)
  • Butt (measured at widest part): 36 1/4 inches (Same as week 13. Down 3 1/8 inches from first measurement.)
  • Right below my muffin top: 33 1/4 inches (Down 1/8 inch from week 13, and down 2 5/8 inches from first measurement)
  • Waistline (measured across belly button): 32 1/2 inches (Up 1/2 inch from week 13, and down 2 3/4 inches from first measurement)
  • Chest (measured at widest part): 36 5/8 inches (Same as week 13. Down 11/8 inch from first measurement.)
  • Shoulders (measured at widest part): 39 5/8 inches (Same as week 13 week. Down 7/8 inch from first measurement)
  • Biceps: (measured at widest part): 10 7/8 inches (Same as week 13, and down 5/8 inch from first measurement).

This is what my workouts looked like:

Summary:

The most notable change in my body composition from before my vacation is an almost 2 pound increase in body fat. I’m not in the least surprised by that. I know those two pounds will be shed fairly quickly as I proceed with my nutrition strategy. All in all, I’m content with how my nutrition, exercise, and weight maintenance played out over the last three weeks. Sure, I gained a little bit of weight and fat. But I don’t regret anything. I really enjoyed the eating experiences that I had on my vacation. I wouldn’t go back and change a thing! (Except for maybe getting to the street taco restaurant one more time before leaving Florida!)

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


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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/

Before and After

Week 13 Weigh in: Loving Yourself Means There’s No Room For Regret!

Spoiler Alert: This week was not a weight loss week, and I’m 100% okay with that. As I mentioned the other day, my brain has been trying hard to be in vacation mode before I actually leave on vacation. My actions have been slightly more aligned with my goals in the last couple days. But not enough for me to see improvement in my weekly results.

Let’s talk about regret!

I listened to a podcast episode from Jody Moore on the topic of regret that I think you should go listen to immediately after you finish reading this post! My take away was that regret is not a productive feeling. Unless you have a time machine to go and change the past, regret does us no good! We can look at regret as feedback. It’s simply telling us that we are momentarily torn between two morals, ideals, or matters that seem most important to us in the moment. We should not feel guilt over it and it isn’t something we should beat ourselves up over. It’s an opportunity for us to recognize and put to words the two ideals that we are juggling. Acknowledge them, and say “Thank you for the information.” We then recognize the greater priority in the moment (forward progression), make peace with the decision of which ideal we chose to favor in the past, and then proceed with our best efforts towards our end goals!

I am choosing to recognize that my eating decisions of this past week were very delicious.

I allowed myself some snacks that I haven’t eaten in a really long time (my sister’s amazing chocolate chip cookie recipe, chocolate covered raspberries, cheddar and sour cream potato chips, etc.). With those decisions, though, I’m not allowing these types of thoughts: “Why did I do that? I wish I hadn’t. Now the scale is up, and I look and feel a little bloated…”.

No way! Instead, I’m choosing to treat myself the way I’d treat a best friend. I’m feeding myself thoughts of, “How good were those cookies? So good! I think I’m going to choose not to eat those today, though. I’m going to analyze why I felt like I needed those snacks when I did (and the quantity I ate them in). And yes, I feel a little bit inflamed today and yes the scale is up a little bit today and that’s okay. I can handle all of that because I know how to fix the natural consequences of those food choices.”


I believe that life should be lived, and part of that living includes learning from our more human tendencies.

Just like the next gal, I appreciate good tasting food- not just the strictly healthy stuff. I believe that there is a time and place for those foods. I believe that my efforts should be my very best. On occasion, like this week, my very best looks more like weight maintenance rather than weight loss. It’s worth celebrating that I didn’t fall into my old cycles of all out binge eating after allowing myself a little bit of leniency in my snacking, this week.

And what do I do now instead of beating myself up and dwelling on regrets of my past week? I keep working to be conscious of my decisions and to be intentional with my eating. I ask myself, who do I want to be today, and I live like that version of myself. Don’t quit! Just consistently keep moving forward. That’s how we reach our goals- not allowing any room for regret!

I want you to offer yourself the same kind of kindness! Will you?

Alright, let’s get the the weekly results.

End of Week 13 Before and After Pictures:

Week 13 Food Journal:

No avoiding the truth on this one. The food was delicious and abundant. And exceeded the quantity and quality conducive to weight loss. It is what it is. Let’s pick something to celebrate. How about the fact that I ate enough protein and fiber all week! Can’t complain about that!

Here’s the food journal from last Friday, March 26. All of the rest of the week’s food logs can be found at the bottom of this post.

Week 13 Bioelectrical Impedance Results:

I’m continuing to test my hypothesis that some wild physiological changes have occurred on weeks 4, 8, and 12. For this reason, I’m going to be comparing today’s results with that of both weeks 11 and 12.

My total body weight: 131.4 lbs. (Increase of 3.3 pounds since last week, and an increase of 2.4 lbs since week 11. Total decrease of 11.5 lbs. since start date).

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

  • Total Body water: 79.8 lbs (Increase of 1.7 lbs. since last week and increase of 3.7 lbs since week 11. Total of 1.5 lbs. increase since start date).
  • Dry lean mass: 29.8 lbs. (Increase of 1 lbs. since last week, and increase of 1.6 lbs since week 11. Increase of 0.7 lbs. since first weigh in. Remember that this includes muscle, organs, and bone minus any fluid)
  • Body fat mass: 21.8 lbs. (This was a 0.6 lb. increase from last week, and still a 2.9 lb decrease from week 11. Total of 13.7 lbs. of fat lost since start date!)
  • Skeletal muscle mass: 61.3 lbs (Increase of 1.3 lbs. from last week and increase of 3.1 lbs from week 11. Increase of 1.3 lbs since first weigh in).
  • BMI: 22.5 (Increase of 0.5 from last week. Total decrease of BMI is 2 since start date)
  • Body fat percentage: 16.6% (This is the same as last week and decreased by 2.6% from week 11. Total of 8.2% decrease in body fat percentage since start date.)
  • Basal Metabolic Rate (BMR): 1444 calories (This increased by 27 calories.)
  • Total Daily Energy Expenditure (TDEE): 2187 calories (This will be my calorie target range while I’m on vacation in Florida, next week)
  • Calorie target range for weight loss: 1600 calories (I’ll be coming back to this calorie goal after I come back from my trip.)

For more info on Bioelectrical Impedance, check out this link here.

Week 13 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 1/2 inches (Up 1/4 inch from last week, and down 1 1/2 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 1/4 inches (Down 1/8 inch since last week. Down 3 1/8 inches from first measurement.)
  • Right below my muffin top: 33 3/8 inches (Down 1/8 inch from last week, and down 2 1/2 inches from first measurement)
  • Waistline (measured across belly button): 32 inches (Up 3/4 inch from last week, and down 3 1/4 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 5/8 inches (Down 1/4 inch from Last week. Down 7/8 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).

This is what my workouts looked like:

The Myzone system recorded tonight’s Zone class weird. Between 5:35 pm and 7:00 pm, I actually burned around 750 calories (give or take a bit).

Summary:

So, big increase in water weight in the last two weeks. This could be due to where I am in my menstrual cycle. It could also be because I have been liberal with my consumption of carbohydrates. If you look at all the food logs, you’ll see that there were only one or two days where I stayed below the recommended amount of sugar. My muscle mass and dry lean mass actually increased, significantly (Here’s a teaching moment: If increasing your muscle mass is your main goal, a calorie deficit isn’t in your best interest. Muscle mass increases when your calorie intake is higher, paired with muscle strengthening exercises). I also gained a little more than a half a pound of fat. I’m not hung up on this, because my measuring tape measurements still showed a slight decrease in some areas.

I am definitely not calling this week a loss. Just a slow down, and I really am okay with it.

I’ll come back in a day or two and lay out my strategy for weight maintenance while on vacation. I don’t mind having an intentional break from weight loss. I just want to show you that I will not be gaining weight either!

Talk to you soon!


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Food Journal Entries From the Rest of the Week:

Saturday, March 27:

Sunday, March 28:

Monday, March 29:

Tuesday, March 30:

Wednesday, March 31 (yesterday):

Thursday, April 1 (Today):

Loving Yourself Loving Yourself Loving Yourself Loving Yourself Loving Yourself Loving Yourself Loving Yourself Loving Yourself Loving Yourself Loving Yourself