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This week has ended in a modest loss which is great to see. All week long I was like a yoyo. My eating was fairly consistent however my morning weigh ins were all over the map. Sometimes as much as 3 pounds in a day going up!!! I really am not sure why that happened. I am telling myself to stay the course and keep on eating as I have been and my body will adjust.
I have been on this particular weight loss journey for 54 weeks the last 52 with Fat Secret. Throughout I averaged 1.3 pounds per week until the last 4 weeks when things went wonky and now I am at a 1.2 pounds per week.
Reflecting over the last year the wisdom I can take from it is this:
Tracking has been incredibly important. I track what I eat daily, I record the calories daily and average them over a week to better see the trend, I track my weight losses (and gains) in my spreadsheet so I can see the bigger picture, I track my long term goals daily to see if I am fulfilling them. I may want to re-visit those goals to see if they are still the ones I want to be tracking (presently I track if I have filled in my charts daily, if I have exercised, if I have drank my water, if I have meditated, if I have supported my feet through exercise, if I have been snacking at night). When I am tracking something it brings my attention to it and often stops me in the moment as I know I will be tracking it (late night eating in particular!).
The food area: batch cooking and freezing meals that are portioned out has been key. Breakfast and lunch are usually pretty easy but the evening meal can be dicy unless I have it prepped this way. I now clear my kitchen table and eat there while having music on so that I can eat mindfully. (that is a new behaviour for me as normally my husband and I ate in the living room while visiting and watching the news) I am also cooking 'plainly' to avoid extra 'hidden' calories in sauces and add ons. I have learned to appreciate salad without dressing and now prefer it that way. Finally I no longer sweat the small stuff - if I am going out to eat I choose the best that I can off the choices offered to me and then enjoy my food. One meal here and there is not going to make or break me. It is the overall pattern that matters!
And now on to losing the next 40ish pounds!!
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94.5 kg
Lost so far: 27.3 kg.
Still to go: 17.4 kg.
Diet followed: Reasonably Well.
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View Diet Calendar, 07 September 2019:
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1195 kcal
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Fat: 40.73g | Prot: 73.02g | Carbs: 140.80g.
Breakfast: Tea (Brewed), Honey, Whole Milk, Poached Egg, Kombucha, Yam. Lunch: 365 Organic Jumbo Green Olives, Lettuce Salad with Assorted Vegetables, Split Pea Soup. Dinner: Keebler Zesta Original Saltine Crackers, Dare Breton Multigrain Crackers, Cooked Beets (from Fresh), 365 Organic Jumbo Green Olives, Lettuce Salad with Assorted Vegetables, Cooked Summer Squash (from Fresh), Baked or Broiled Salmon. Snacks/Other: 365 Greek Yogurt Plain. more...
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2582 kcal
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Exercise:
Walking (slow) - 2/mph - 1 hour and 5 minutes, Stretching (yoga) - 30 minutes, Sleeping - 9 hours, Weight Training (moderate) - 13 minutes, Resting - 13 hours and 12 minutes. more...
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Losing 0.4 kg a Week
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 Comments
No sweat. Next year at this time you and I will both be sporting solid blue lines. :)
07 Sep 19 by member: LZenn
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Good job, you inspire me to do better!
07 Sep 19 by member: shirfleur 1
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Discipline is very important for alot of people. I am one of those people too. If I don't have planned out meals, it doesn't work out for me. Eating traditonally at traditional time at the dinning room table has saved me alot of grocery costs and saved me from gaining weight. I completely removed the coffee table from in front of the TV so that there would be no zombie snacking and eating in front of the tube. I am following your progress now! Now that I am close to my highschool graduation weight, my weight loss has almost completely tapered off. Still aiming for 169 lbs. though. Keep living right. It always pays off!
07 Sep 19 by member: jaimejay
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Thank you LZenn -- I can hardly wait to be sporting a blue line!! Soon we will have the coveted blue line by our names.
07 Sep 19 by member: 59Carol
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Jaimejay I am all about the plan and follow through. I too eat at predetermined times- 8:30, 12:30 and 7:00! It allows me to better gauge what I have eaten. I get making the environment subtly suggest my actions. The coffee table plan makes good sense to me. Sounds to me like we are aiming for the same goal weight. The day to day one foot in front of the other eating according to plan is the best way to make progress!
07 Sep 19 by member: 59Carol
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Excellent summary of this past year's journey, @59Carol. Cheering you on! In what way did "things go wonky" over the past month? Anything you can pinpoint? (OTOH, a change in average loss from 1.3 to 1.2 pounds/week -- +0.1 pounds -- seems minor.)
07 Sep 19 by member: Miraculum
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Considering what you've been thru this year, you deserve an award. You held it together better than I did.
07 Sep 19 by member: FullaBella
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The 'wonky' part was a few weeks where the steady weight loss did not happen. Some of it had to do with being away from home and routines and some I just found unexpected. It is minor to go from 1.3 to 1.2 however I was so steady at 1.3 for 11 months and then in the last month it moved up to 1.2! I lost 4+ pounds every month for 10 months and then the last two months I lost 3 pounds each. It is fine however not a trend I want as my goal is at least 4 pounds a month.
08 Sep 19 by member: 59Carol
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You are right Fulla Bella I have had a very difficult year and the fact that I have held onto the weight loss through it is deserving of an award of some sort! I do acknowledge that journey and I am satisfied with my accomplishment on this front. But you know, there is always that reach for just a little bit more success! Believe me, I am not beating myself up over this at all. I am just glad to be down 60+ pounds!
08 Sep 19 by member: 59Carol
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08 Sep 19 by member: FullaBella
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