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

Chronicles of the two voices inside my head, installment #2 – Before the Cheat meal

Client Amy:

Today, this feels hard!

Trainer Amy:

Okay we’re going to need to get a bit more specific than that! What feels hard?

Client Amy:

I am in food prison! I just want to eat and not think or care about the nutritional value of what is going into my mouth! In fact, this is feeling daunting enough that I even took a bite of my kid’s pizza and had like eight spoonfulls of homemade Mac and cheese, yesterday!

Trainer Amy:

Okay, it’s not the end of the world. You’ve been very diligent in your nutritional approach for over two weeks now. That’s huge! That is a long time to stick with a strict regime when before that you were eating whatever your taste buds desired.

Remember that in order to meet specific goals, we need to follow specific rules to get to that point. You’re following a specific nutrition strategy which, you have seen, is actually working to change your body composition for the better.

Let’s pause and look at the bigger picture for a minute. Tell me, what do you feel you are doing well within this process?

Client Amy:

Okay… well… I’ve planned, food prepped, and stuck with a meal plan for two whole weeks. Even though it has felt like a lot of work, I do see the value in those efforts as they’ve helped me stay the course. I’ve also diligently logged my food intake each day. I usually hate food journaling, but doing so is helping to keep me on track. Also, I’ve exercised about 5 times each week, and a few of those days I’ve done two workouts!

Trainer Amy:

That’s awesome! Those are all habits which will lead you to success. Now, tell me what areas you feel like you can improve in your weight loss process?

Client Amy:

Well… For starters, I had those unplanned bites of “non-strategic” foods yesterday…

Trainer Amy:

OK, let’s talk about that. Was that your first unplanned food indulgence? Where did you end up in your calorie and macronutrient targets for the day?

Client Amy:

Yes, that was my first time eating something that wasn’t in my plans. I really tried not to be obsessive about it once I had a little taste. Ya know, “let it go”, “brush it off”, “quickly stay the course on my food plan”, and all. But I did manage to stay under 1700 calories. The only hiccup with my macronutrients were that my carbohydrates landed around 40 grams higher than I intended (Stupid Pasta!).

Trainer Amy:

Let’s celebrate this! Yes, you took a few unplanned bites of food, but you didn’t turn that into a binge-fest, and you stayed under your calorie goal! You should totally feel good about those things! Did you enjoy those tastes of pizza and homemade Mac and cheese?

Client Amy:

Yes! It was just enough to be able to enjoy the flavor without eating too much to carry frustration and guilt! Thanks for pointing that out!

Trainer Amy:

You’re welcome! Are there any other areas that you feel like you can do a little better in to take your efforts to the next step?

Client Amy:

Perhaps adding more foods to my weekly meal plan that will help me get enough potassium and iron so that I don’t worry about supplementing. Also, not beating myself up when I do happen to miss a day of working out.

Trainer Amy:

We can work on that the potassium and iron foods, no problem. But yes, be kind to yourself! If you are unkind to yourself you will lose your focus on why you’re taking on this journey. You’ll have negative feelings toward the process, and lose your desire to continue to push through. This is a journey of self love, where you are learning to instill habits which will help you feel your best both physically and mentally. You’re human. There’s room in life for “oopses”. Just as you did with the pizza and Mac and cheese, you pick yourself up immediately and keep placing one foot in front of the other. And you’re doing that! Have you seen how your body has changed over that last two weeks? Between following your nutrition strategy and doing your five days a week of exercise you are making progress!

You say that you feel like you’re in food prison. Let’s remember that you have a planned indulgence meal in three days. You’ve already made it through 19 days sticking to your eating strategy. Let’s talk about the indulgence meal, and review what the rules around that are.

Client Amy:

Uggggggh…. More rules!

Trainer Amy:

I know, I know, but rules are the safety nets which help us meet our ultimate goals! Rules are our friend. We become our best self when we adhere to rules!

First, we don’t call this a cheat meal because cheating has a negative connotation. Cheating is being dishonest and disloyal. When it is planned out, you aren’t being disloyal to your plan, it’s literally built in! There is a plan in place which invites you to have a meal which helps you feel a little bit more free. You can eat anything that you want, all within your set hour. Itching for those Crumbl cookies? Go for it! More Mac N Cheese? Down it! Really! Whatever you want, eat it! No measuring! No Tracking! In fact, I discourage you from journaling because we are working on being balanced and not obsessive about the numbers.

Doing this also acts as a psychological break. Listen to your body through this meal. Be super mindful, slow down, and stop when you feel like you’ve had enough food. But don’t make yourself sick! Remember that this will not be the last time you get to have these foods! Beginning this next week, you get to have an indulgence meal every week, if you want! Once your indulgence hour is over, you’re right back to your weight loss nutrition plan for the next seven days.

With all this in mind, will you commit to three more days without any food indulgences?

Client Amy:

Yes, I know I can do that. And I can commit to giving the indulgence meal the respect it deserves.

Trainer Amy:

Awesome! Let’s review your “why’s?”. Tell me the reasons that you’re working on losing weight.

Client Amy:

  1. I want to be my healthiest, eliminate gross tummy aches, feel my best.
  2. I want to eliminate risk of developing cancer and heart conditions that run in my family.
  3. I want to have energy to play with my very active boys.
  4. I want to feel my best in my own skin, and like the way that my clothes fit on me.
  5. I want to teach the world that this process works, and is totally doable (even for those with binge eating tendencies).
  6. I want to inspire others to make their own healthy lifestyle changes.

Trainer Amy:

Is this enough to help you focus on three more days of intentional food intake before your planned indulgence meal.

Client Amy:

Yes. My head is in the right place. I’m excited for the additional progress I’ll see on weigh in/measurement day on Thursday morning. I’m also excited to show myself that I can last all the way until Friday evening before eating my indulgence meal.

Trainer Amy:

You’ve got this! I can’t wait to hear all about that indulgence meal! Talk to you soon!


Want more info on indulgence meals? Check out this link from the University of Colorado.

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Week 2 weigh in: This is why women shouldn’t weigh themselves weekly

Let me start by saying I am actually enjoying this blogging process far more than I anticipated. I feel like I’m back in those days of having a tiny little baby. Do you remember feeling so excited to see your newborn baby in the morning, or when they woke up from a nap? This experience can’t even compare to that on the same level, but I am catching glimpses of that same excitement of nurturing a little one. My thoughts are dominated with, “what am I going to write about today?” and “how can I best share what’s in my mind and heart on the topics of weight loss, fitness, and nutrition so that it can help someone else on their own journey?” I’m learning my limits, and working to implement systems. One of the systems that I’m implementing, moving forward, is to make Thursdays my weekly results post days. I’ve actually been taking my measurements on Thursdays through this whole process, I’m just moving up the day that I “reveal” my weekly results.

Now, I’m really excited about this week’s weigh in because I get to show you what the real process of weight loss looks like, and why the scale isn’t our best measure of progress. This week, I’ve followed the plan to a “T” (What a weird phrase… I should research why “a T” means exactness…) and I actually weigh more than I did last week. It is at this point that many people get discouraged and assume their efforts aren’t working. But the scale doesn’t tell the whole story. The information we get from the scale is simply the total weight of our body. Most scales won’t tell you all of the different components contributing to our total weight such as body fat, muscle mass, water weight, bone/dry lean mass, etc. (You can actually purchase a “smarter scale” such as the Renpho scale which will measure your weight, BMI, body fat content, and muscle mass. It will also store your biometrics (aka measurements, in an app on your phone.) I’m a firm believer that women should only step on a scale once a month, unless you have one of these more advanced scales to give you more specific information.

There are a few factors that might contribute to why you have increased your total weight even if you’ve been following all the rules for weight loss.

  1. You might be retaining water at certain stages in their menstrual cycle.
  2. You might have increased your muscle mass.
  3. You might have had an indulgence meal, or eaten a higher carbohydrate quantity than normal and you’re retaining a bit of extra water.
  4. You might have had a drink of water close to your weigh in.

I believe my water weight is up this week for all of these reasons except the third. I’m happy to say that I have stuck to my plan, and have not had an indulgence meal or increased carbohydrates.

Now on to my weekly results.

First we start with the before and after pictures from the last two weeks:

End of week 2: Before and After pictures

Here is my food journal from myfitnesspal from last Saturday. The rest of the week’s food journal pictures will be shared at the end of this post. For the most part, I followed the week 2 meal plan. Although, I believe that most days I ate one less meal than was suggested on the meal plan. Just like last week, the food may have been logged in a different order than it was actually consumed. But the food quantities are correct.

Week 2 bioelectrical impedence assessment results:

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

My total body weight: 139.8 lbs (That’s up a half a pound since last week! Total of 3.1 lbs. lost since start date).

  • Total Body water: 79.5 lbs. (This actually increased by a whole pound. Total of 1.2 lb. increase since start date).
  • Dry lean mass: 29.7 lbs. (Increase of .7 lbs. Remember that this includes muscle and bone minus any fluid)
  • Body fat mass: 30.6 lbs. (1.1 lbs less than last week. Total of 4.9 lbs. lost since start date)
  • Skeletal muscle mass: 60.8 lbs. (Increase of .4 lbs from last week. Total of .8 lb. increase in muscle since start date)
  • BMI: 24 (Thanks to increased water weight and muscle, this actually increase by .1, this week. Total BMI decrease of .5 since start date)
  • Body fat percentage: 22% (Decrease of .8 from last week. Total of 2.8% decrease in body fat percentage since start date.)
  • Basal Metabolic Rate (BMR): 1438 calories. (This actually increased by 15 calories, meaning I burn an extra 15 calories per day at rest!)
  • Total Daily Energy Expenditure (TDEE): 2232 calories.  (Because my BMR increased, this number increased by 33 calories from last week)
  • Calorie target range for weight loss: 1700 calories. (I decided to decrease last week’s target of 1800 calories to 1700 calories. I never ate over 1700 calories in a day, besides today (but I did workout twice today, so I felt like I needed a little bit more). I was plenty satiated, and never felt deprived staying between 1500 and 1700 calories per day. Also, I’m anticipating an indulgence meal at the end of this next week, so I kind of want to be conservative throughout the rest of the week and not stretch to the top of my calorie range).  

Week 2 measuring tape results:

  • Right calf (measured at widest part): 14 1/2 inches (Down 1/8 inch from last week, and down 1/4 inch from first measurement)
  • Right thigh (measured at widest part): 22 5/8 inches (Down 1/4 inch from last week, and down 3/8 inch from first measurement)
  • Hips (measured at widest part): 39 7/8 inches (Down 1/4 inch from last week, Down 3 3/8 inches from first measurement. I’m still highly convinced that the first week’s measurement was a measuring tape user error. I might just go off of week 1’s hip measurements moving forward.).
  • Butt (measured at widest part): 38 1/2 inches (This measurement stayed the same from last week. Down 7/8 inches from first measurement.)
  • Right below my muffin top: 35 5/8 inches (Down 1/8 inch from last week, and down 1/4 inch from first measurement)
  • Waistline (measured across belly button): 34 5/8 inches (Down 1/8 inch from last week, and down 3/4 inch from first measurement)
  • Chest (measured at widest part): 37 ¾ inches (no change here since the beginning. The ladies aren’t wanting to budge. I’m a tiny bit surprised by this…but my hubby is happy!)
  • Shoulders (measured at widest part): 40 3/8 inches (Down 1/8 inch from first measurement)
  • Biceps: (measured at widest part): 11 5/8 inches (Down 1/8 inch from first measurement).

This is what my workouts looked like:

My rest day was Sunday, and I ended up skipping a workout on Monday. I made up for it by doing two workouts today.

That’s it for today. Progress is being made. I love the way that I feel with all of these healthy and delicious meals I’ve been eating. I’m feeling focused and ready to tackle another week. The one thing I am going to focus on improving upon is getting around 8 hours of sleep. I’ve been falling short at 6 hours most nights of the week. Here’s to self improvement, and taking it one step at a time!

Talk to you soon! (In case you care to see what I ate the rest of the week, it’s posted at the bottom:

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Sunday:

Monday:

Tuesday:

Wednesday:

Thursday (today):

(I did an intermittent fast, today, so I didn’t actually eat until lunch time. But I still consumed plenty of food!)

Meal Plan

Meal plan #2-Way more simple!

This is proving such a good learning experience for me as I’m coming to understand my capacities, or lack thereof! I was reminded, this last week, about my disdain for meals that take way too long to prepare. I mean, I adjusted the first programed meal plan on this site because it required way too much of me! Like all moms, I’m a busy gal, and I need simplicity when it comes to my food prep and consumption.

This next meal plan promises just that! You’ll still be required 2-3 hours of meal prep at the start of the week. The rest of the week, it’ll only be work at dinner time. This plan still follows a 6 meal a day program, but the 6th meal is something different you can make each day for dinner (or eat leftovers!). A bonus, you’re also ensuring that you’re making a dinner for your family that you know is loaded with the best type of nourishment for the body. I only suggested recipes that I’ve tried, and know that my kids all like. Believe me, I’ve searched high and low to find recipes which cater to all my picky eaters, and these suggested dinner recipes are winners!

Meals 1-5 on this meal plan make enough food to have meals for six days. It takes a strong minded person to endure much longer than that eating the same foods on repeat! I’m not there yet, so I’m only suggesting six days worth of meals.

Here are a few of the products listed in the meal plan and other product options that can help make your meal prep even easier:

  • Don’t feel like cracking and separating 35 egg whites? You can either use a carton of liquid egg whites, or this egg white powder and just add water.
  • LAKANTO Monkfruit sweetener is the top artificial sweetener that I recommend.
  • I’m a huge fan of Muir Glen marinara sauce for both it’s flavor, and ingredient list that I feel great about consuming.
  • When I’m not making my own bone broth, this is the bone broth powder that I like.
  • I find that it’s way more cost effective to purchase almond flour in the larger size bags on Amazon or Costco than at the local grocery store. You’ll need almond flour for both the turkey meatballs and grain free chicken nuggets.
  • Snag some of this sugar free, paleo, whole30 approved Primal Kitchen BBQ sauce to go with those grain free chicken nuggets.

And there you have it! I’m doing all my shopping and meal prep on Monday morning. I’m excited to put my best foot forward and win at week two of weight loss!

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Weekly weigh in: End of week 1

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