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

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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

weight loss goals weight loss goals weight loss goals weight loss goals

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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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/