Continuing the discussion from Unstuck Summer Weight Loss Challenge (Potatoes Not Included):
07.06.20 - 250.6 lbs
07.17.20 - 239.2 lbs
Lost a total of 1.75 inches. I will post what I measure when I have more time later.
The majority is water weight but I am starting to gain momentum and will power. Good habits that I use to follow are coming back.
Much better week. Skipped a few beers. Did one meal a day without overdoing the one most days. Mostly keeping up with the body weight exercises and walking. Will try to ride my bike more this week; do some hills.
Goal: -11 lbs
Week Δlbs from Start
1 +1.6
2 -3.0
Current weight: 252 (-2.6)
10-day weighted average: 252.7 (-1.9)
A much better week for me as well. The heat broke so I was able to get outside more for exercise, and I managed to stay more within my calorie targets.
This was the highlight, from yesterday:
Nice average speed.
Thanks. It didn’t feel quite that fast, which I guess is a good sign I’m getting my legs back. I bombed it down a couple of big hills, which helped — got it over 30 mph in a couple of spots.
7/8 - 205.2
7/14 - 206.6
7/21 - 207.2
Oh wait we’re supposed to lose weight? Ok now I get it. Let’s see what I can do by next week.
Excellent first week - I’ve managed full compliance and averaged out at 1170 calories per day. Haven’t really struggled with the food at all - it definitely helps that Mrs Swanky has joined the battle so I don’t have to deal with any food jealousy.
One thing I did last time, again at Mrs S’s instigation, which I am doing again, and I find really helpful is sit down the evening before and write in my food notebook exactly what I will eat the next day.
So today I know I will be having;
Breakfast; 3egg 4oz potato omelette (obv); banana
Lunch; 6oz Sardines and 6oz green salad , 6oz Mango
Dinner;6oz Roast Chicken 10oz Roast aubergine pepper and onion 4oz Broccoli
Not having to think about what I am going to eat makes the process much easier for me - especially during the week when I’m working. I find It’s much easier to make bad decisions when you are tired and stressed, and just think fuck it -I’ll get a takeaway, Having already decided what to eat takes a whole level of pain out of eating well. Last night for example I had Turkey stir-fry. Normally when hungry I would never choose to eat Turkey stir-fry, but because it was in the diary that’s what I had. It’s a much easier mind set than having to decide every meal to “be good” because the decision is already made
Anyway results; 270 this morning,so down 7lb, which was nice- but as @anon24898493 wisely states
Didn’t do so well on the exercise - found it much harder to get up before work for my run, so only managed 1 - but did get a couple of decent walks at the weekend.
Also in honour of @JohnnyTruant Sardines x 6 days
I hope Johnny has shares in sardines.
This is pretty great for a calorie controlled meal plan. Lots of good stuff - fibre, nutrients, etc.
One of the advantages for me is the low calories are more of a byproduct than the point.
I only calculated the calories out of interest, the important bit is weighing to get the correct portion size, and weighing is trivially easy. Mentally I really like not having to think I am on a “diet”
Also satiety isn’t a problem 6oz Chicken/14oz vegetables is big old plate of food
Agree, nice job Swanky
Brocolli is a great option when you’re on a low calorie diet, you can eat a ton of it without racking up calories and it’s very filling
Yes, broccoli is good. Basically seeking high fiber veggies is a good way to fill up your plate and feel satiated and still achieve your calories goals.
Down 4 pounds so far
Walking and making good food choices every day.
Didn’t update this week, but it wasn’t my best. I had a couple days where I didn’t track my food and basically was just chilling on the couch eating like 50% more than planned. I hit my water goal 5/7 days, one day I missed by 4 oz, the other by about 50%.
Never the less, at Sunday weigh-in I was down to 243.2 lbs, for a loss of 3.4 lbs. That brings the total to 6 lbs in two weeks.
One key is just not letting myself run out of prepped meals. That’s one of the key factors in leading to a day or two chilling on the couch eating too much.
I read this post so while I was at Costco yesterday I picked up some sardines. I haven’t had any since I was a kid. What are the supposed benefits?
Protein ok but I could just eat a Costco protein bar, which also has some fiber and is sweet. And sweet is my kryptonite.
Just good fats and lower mercury content compared to tuna and other big fish.
And if you get the small sardines that aren’t boneless and skinless you’re eating the whole animal, including bones and organs. Which seems gross but there’s a lot of nutrients in organs that are missing or lower in meat. And bones have tons of calcium.
Another good week. I did what I said I was going to do. A friend I was counting on didn’t. Emotional turmoil seems to be good for my weight loss goals.
As I understand it, you typically store about 4 pounds of glycogen/water, which is depleted when you impose a calorie deficit. Plus it’s been warm and I haven’t bothered to turn on the window ac, so I may be generally a little fluid depleted and the weight I lost is mostly water. But I look leaner, and that’s more of a goal for me than the number on the scale, so it’s still a win.
Goal: -11 lbs
Week Δlbs from Start
1 +1.6
2 -3.0
3 -6.0
Down a tiny bit; I thought last week was a little much. Calories this week were good, average 1516, target 1680, with one day slightly over.
The thing I’m wondering about is cheat days. I’ve heard that they can help with long-term compliance. Should I be doing cheat days, and if so, how often? How cheat-y should they be? I’m assuming YTF level is not recommended.
| 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 |
Seriously. I’ve added them to the rotation myself, thanks to JT.
I always used to wonder who the fuck actually eats those things. I still kind of do. I know almost no one IRL who eats canned sardines, but they’re readily available anywhere.