Don’t do them. You don’t need to, you are doing awesome.
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I cheated yesterday. Beer, pizza, cheesecake. Serious regret followed along with, of course, a big uptick on the scale. Do not recommend.
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+1 to no cheat days. Better to incorporate an indulgence once in a while as needed — it’s never a good idea to completely deprive yourself — but I’ve found that an entire cheat day promotes a bad mindset and can wreck your progress.
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Current weight: 251 (-1.0)
10-day weighted average: 251.5 (-1.1)
I mean, that’s pretty much exactly what I’m going for. One pound a week, nice and steady.
My back is bothering me again, so I’m hoping I can exercise enough this week to continue my progress.
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Down 4.3lbs since I posted this 3 weeks ago. Been generally tracking calorie intake and finding time to get any kind of activity in every day. I’m really not a sweets person but Mrs Cooler just brought home a pint of some insanely good ice cream from one of the local farms that I’ll have later.
I enjoy working out/exercising so I just need to continue to do that every day and log what I’m eating to make sure I don’t have too much. Even after just three weeks I can tell I’m getting back to where I need to be - played 27 holes yesterday (walked 18 and 9 carted) and feel great/not sore today.
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Checking in for the end of week 2.
Kept fully to the program without any issues, in fact I am really enjoying it - and dropped another 6 lbs so at 264. That’s probably the easy weight loss out of the way, but my energy levels are increasing, and I’m sleeping better, so feeling very positive at the moment.
I’ve got a days holiday today, so about to head out for a country walk followed by a pub lunch - which I could not be looking forward to more. Going to have a couple of pints, and whatever looks good on the menu without worrying too much about the calories.
I kept this regime up for a year previously, but if I go out I will have a drink, or a meal that’s not strictly to the plan and thoroughly enjoy it, much more so when I have my home behaviour under control.
I weigh myself every morning at the same time - I know some discourage this, but again it helps me feel in control of what I am doing - so I will be interested to see if today impacts the downward trajectory, but as long as I stay on track at home it’s not going to affect my mood.
2 runs 2 walks this week so not too bad.
Mrs S, against my advice, has bought an exercise bike, which I assume after the first
month will be gathering dust unused somewhere around the house.Having said that I had a bash this morning and did 30 mins before breakfast and burnt off one and a half pints of beer’s worth of calories, so hey ho!
Sardines x 6 days
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Alright I’m finally in. I weigh about 170, up six pounds from June 3rd when I stopped exercising basically. Weight is about what it was pre-pandemic. I need to be 160 to fit into my clothes and 150 to fit into them well.
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I did have a minor indulgence this week – takeout food and cheesecake for a friend’s birthday. Not really a cheat day, though. I replaced the massive plate of rice with a cucumber salad, and didn’t eat any differently the rest of the day. Edit: avg. cals 1661, target 1680
Anyway, down a pound this week, and at the 5 lb. mark. So now I just need to maintain for the rest of the time. My back is feeling better, so I’ve started running and strength training again. I definitely need to recomp as the next step. Last time I was this weight, I looked better.
| Date | Weight | 5-week avg |
|---|---|---|
| 7/2/2020 | 157.6 | 158.4 |
| 7/9/2020 | 156.0 | 158.1 |
| 7/16/2020 | 153.4 | 157.3 |
| 7/23/2020 | 153.2 | 155.6 |
| 7/30/2020 | 152.4 | 154.5 |
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07.06.20 - 250.6 lbs
07.17.20 - 239.2 lbs
07.31.20 - 235.8 lbs
Not super disciplined the last two weeks BUT still making better decisions overall. Having trouble at night after dinner. At least I have been able to limit myself to a little bit of sugar and not going crazy. No trips to the walgreens candy isle.
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I read those as times initially (not a real date format for a euro) and that’s a massive dump you had this morning :)
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I came from way behind to have a good week after a disastrous cheat day. Having your heart ripped to small pieces increases expectation, but at the cost of greater variance.
Goal: -11 lbs
Week Δlbs from Start
1 +1.6
2 -3.0
3 -6.0
4 -7.2
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Current weight: 249.4 (-1.2)
10-day weighted average: 250.6 (-0.9)
Crossing back over to the right side of 250 never gets old. Down 5 pounds in a month.
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7.15. 200.8
8.3. 197.6
On the way
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Yes, this is critical, as is the need to keep your calcium up. Without that, you are far more prone to falling (because of lack of muscle to recover from a small stumble), and more prone to breaking a hip when you fall (because of the depletion of calcium in your bones). Once old people break a hip, they often just go downhill from there. Keep it up.
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Week 3
Compliance can be described as sketchy at best this week.
Wednesday went for a pub lunch - plus 4 pints
Sunday had a long walk was- heading home and past one of our before-times regular haunts that had empty tables outside. Stopped and had roast beef, and the inevitable 4 pints.
Tuesday - Sons birthday - celebration chinese meal.
Result 1lb gain.
Exercise 4 days
Sardines 5 days
Reset and go again
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I thought I was doing well this week but just ~held my own on the scale. I guess it gets harder from here. I usually have a beer in the evening but I might have to cut it out altogether. 
Goal: -11 lbs
Week Δlbs from Start
1 +1.6
2 -3.0
3 -6.0
4 -7.2
5 -6.6
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I had a couple of questionable days, but kept it under control. No way would I be at this level if I were still drinking. It’s like a 15-lb. penalty for my default consumption level. Calories were 1603 average this week, and I reset my goal in MFP going forward to maintain 152 lbs. New calorie target is 2140/day, which seems high, so I’ll try to keep it maybe around 1900-2000. I’m taking a very low intensity approach towards both cardio and strength workouts, because I don’t want any more injuries (ha!)
| Date | Weight | 5-week avg |
|---|---|---|
| 7/2/2020 | 157.6 | 158.4 |
| 7/16/2020 | 153.4 | 157.3 |
| 7/23/2020 | 153.2 | 155.6 |
| 7/30/2020 | 152.4 | 154.5 |
| 8/6/2020 | 151.2 | 153.2 |
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Current weight: 248.7 (-0.7)
10-day weighted average: 249.7 (-0.9)
I was sure this week was going to be a plateau because it was a horrible week of sleep. We have a new neighbour who brought in a gigantic dog against condo board rules, and it does NOT like living in an apartment. Barks incessantly from 9:00-midnight (sometimes later - we were up past 2:30 on Friday). We registered a complaint that will cause her landlord to make her get rid of it, along with her other side neighbour, the people across the hall, the people above her, AND the people below her.
Anyway, I guess I did enough good stuff this week that the extra cortisol didn’t matter. 6 pounds lost in 5 weeks.
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I’m still updating.
Good week for me this week - my only blemish being a bag of fish and chips on Sunday. However considering on Sunday I went for a run before breakfast, a 2 hour hilly walk before lunch and went for an hour long dip in the sea before the aforementioned fish and chips I’m not going to beat myself up about that. I think its the first time I’ve been in the sea in the UK since I was a kid, and it was awesome - cant believe how much I enjoyed it, been after work the 2 days since, and planning to go again tonight.
Exercise 5 days
Sardines 5 days
Alcohol 0 days
Down 4 lbs after last week blip - so down 16lbs over first 4 weeks
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I’m still fat, sorry.
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