Our newly formed BFF-ship is paying off (for me anyway)! It’s totally helping me stay focused knowing that my love handles are on display for the world to see. There’s no way in h@!* that I’m going to let these pictures of me be the last pictures you ever see of my midsection. I guess there really is something to having enough skin in the game. Pun totally intended!
Anyway, I’ve made it through my entire first week of this project! That feels like an accomplishment because there was some serious focused work involved, which wasn’t always easy. I’m trying to ignore the fact that I still likely have 3-4 months in front of me. But good things have happened this week, and I’m really happy with the end results. I’m also happy that I didn’t have any “oopsies” that I was going to be embarrassed about sharing with you! Before I get to the results, I want to tell you about just a few things that have helped me to stay the course.
Both diligence in measuring all of my food, and tracking it in the myfitnesspal app were key activities to knowing exactly where I ended up in my macronutrient and calorie target goals. I will say, I veered a bit from the meal plan that I posted here the other day (I never ended up making the turkey meatloaf), but I stayed where I intended to with my macronutrients, and I actually landed well below my intended daily calorie target of 2150 cal.
Here are the snap shots of each day’s actual food consumption with my nutrient and macros end results (Day 1 results are included directly below, for the remaining days, you can find them at the bottom of the post). Please note that each of the foods that I ate are listed with the amount that I consumed. I also did an intermittent fast on both New Years day, and on Sunday. I only hit the 1800 calorie target range twice throughout the week. The rest of the time I was between 1200 (those are the days I fasted) and 1852 calories. Except for when I was intentionally fasting, I was never left feeling deprived. I did feel hunger between meals, which is actually a good thing for me. Binge eater Amy rarely lets herself feel hungry before eating again. But this version of Amy is learning to utilize that tool in order to learn her body’s needs vs her emotional eating wants.
A few notes:
- The foods listed on my myfitnesspal app log may not have been consumed in the exact order they were listed. I also added back in my veggie smoothie because I’ve found that to be the most simple and quick way for me to get all my veggies in.
- I don’t track my water consumption because I’m already well in the habit of drinking 1 gallon of water a day. I buy a gallon of spring water at the grocery store, about once a month, and simply refill it every day. Wherever I am in the house or in the car, my gallon of water is there with me (kind of like the old My Buddy and Kid Sister commercials. Anyone remember those?!).
- I’ve been working really hard to remember to take a multivitamin supplement and an iron supplement. If you look at the food log pictures from myfitnesspal, you’ll notice that almost every day, I didn’t meet my iron needs through just my food consumption.
End of week 1 before and after pictures:
(Why can’t the loss of almost 4 (3.8) lbs. look more obvious!?!? It’s going to be so awesome when we can visibly see the changes occur!)
Week 1 bioelectrical impedence assessment results:
Breaking my total body weight down into different categories of body composition:
My total body weight: 139.3 lbs (That’s 3.6 lbs down from last week!!! This quick drop happens, sometimes, in the first couple weeks. But I guarantee this will slow down as the weeks progress).
- Total Body water: 78.5 lbs. (This actually increased by .2 from my first weigh in. I wasn’t expecting that! I actually thought It would be water weight that would be first to go. But I guess I didn’t drop my carb intake very low, so the water weight will likely decrease later on.)
- Dry lean mass: 29.1 lbs. (Same as first weigh in)
- Body fat mass: 31.7 lbs. (3.8 lbs less than first weigh in! Notice that I lost 3.6 lbs total, but I lost 3.8 lbs of fat. That means I built some muscle to replace the fat! Boom!)
- Skeletal muscle mass: 60.4 lbs. (+.4 lbs from last week. Check this out, I lost 3.8 lbs of fat and gained .6 lbs of muscle!)
- BMI: 23.9 (This decreased by .6!)
- Body fat percentage: 22.8% (This dropped by a whopping 2%!).
- Basal Metabolic Rate (BMR): 1423 calories. (This stayed the same)
- Total Daily Energy Expenditure (TDEE): 2199 calories. (I didn’t workout as much as I originally intended to, so I’ve decreased this from 2454 to 2199. Remember that this is the daily calorie target that I should consume if I want to maintain exactly where I am right now.)
- Calorie target range for weight loss: 1800 calories. (I decided that since I only hit this number twice, last week, this is a good top amount of calories to consume each day (unless there’s a day that I’m extra active or even extra hungry).
Week 1 measuring tape results:
- Right calf (measured at widest part): 14 5/8 inches (-1/8 inch from first measurement)
- Right thigh (measured at widest part): 22 7/8 inches (-1/8 inch from first measurement)
- Hips (measured at widest part): 39 7/8 inches (-3 1/8 inches from first measurement. You guys, I re-measured this -no joke-7 times to make sure I had it right, and that I wasn’t seeing things wrong. I honestly don’t know if this is typical. Perhaps I was carrying the whole -3.8 lbs of fat right here? Or maybe I measured wrong at my very first measurement. At this point, I won’t know if that was a typo from my first measurement, or not. So we’ll continue to watch this area and see what happens in future weeks. From all of my training, the idea of “spot reduction” is a flawed idea, because the body burns fat from everywhere at once. It doesn’t pick and choose which spot it wants to reduce first. If you are reading this and you understand this process better than me, please feel free to educate the rest of us in the comments. Moving forward, I’m going to make sure I have a second pair of eyes to help make sure that I’m avoiding any mis-measurements or typos).
- Butt (measured at widest part): 38 1/2 inches (-7/8 inches from first measurement. So I mean, almost an inch off here. Maybe the above scenario is real and believable?)
- Right below my muffin top: 35 3/4 inches (-1/8 inch from first measurement)
- Waistline (measured across belly button): 34 3/4 inches (-1/2 inch from first measurement)
- Chest (measured at widest part): 37 ¾ inches (no change here from first measurement)
- Shoulders (measured at widest part): 40 ½ inches (no change here from first measurement)
- Biceps: (measured at widest part): 11 1/2 inches (this is my first bicep measurement since I forgot last week).
Look at these things that I chose not to eat. They’ve managed to last on the counter all week long because I didn’t even have a lick (you’re welcome family)!
Progeny #1 (12 years old) decided to bake chocolate cookies just for fun, and Progeny #3 turned 3 years old on Wednesday and he wanted cupcakes with sprinkles!
What my workouts were really like:
Do you remember, in my very first post, where I told myself that I was going to workout for 90 minutes for 6 days a week? Ha! There were a couple days that I came close to that, but that was it. There were a few days where I did two workouts in one day because my gym is on a reservation system which only allows 55 minute sessions (dang covid, insert fist shake here! But I’m so thankful they are open, since that doubles as my place of employment!). But most of the week’s workouts were way shorter, and guess what? They were completely enough! Here are the snapshots from my ‘myzone’ heart rate monitor belt readings from each of my workouts:
That’s it for week one. I’m feeling empowered to stay on the course! I can’t even tell you how much I want to win at this experiment! Yes, it is a ton of work, and requiring some major focus on all the tiny elements that make weight loss successful, but I know it’ll be worth it!
Talk to you soon!
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If you really care to look, here are the rest of the logs from my daily food consumption.
Saturday, January 2, 2021
Sunday, January 3, 2021
Monday, January 4, 2021
Tuesday, January 5, 2021
Wednesday, January 6, 2021
Thursday, January 7, 2021
Friday, January 8, 2021