Fit Mom

Week 18 Weigh In: The Secret to Your Fit Mom Bod (Hint: It’s Not Perfection)!

They say that losing the last 15 pounds is the hardest. It’s not that the body doesn’t know what to do, or how to lose weight. The difficulty lies in the mental toughness and patience required to eat and exercise in a consistent strategy. STRATEGY being the operative word. I’m asked, somewhat frequently, what the best diet is for weight loss. The answer is that it’s the one you can stick to… consistently. Take note that I didn’t say “perfectly”. That’s the first step to your fit mom body.

Losing the last fifteen pounds requires time, good nutrition, sufficient protein and veggies, some carbs and fats (but in controlled amounts and timing), calorie deficits, exercise (HIIT circuits are highly efficient for fat loss and muscle growth), and patience. I am now on week 18, 4 and a half months, into my weight loss journey. I still estimate another month or two of weight loss effort before I reach the point that I want to maintain.

Could I have done it faster? Sure, had I not gone on vacation, allowed myself the occasional trips to Cava and Crumbl, or stole bites of Progeny #3’s PB& J sandwiches or fishy crackers. But living life and enjoying it is important to me, and I’ve been able to show through my journey that you can still live life and lose weight at the same time. You just have to keep working at it. That’s all. None of this, “I’ll start over on Monday”. You have moments where you enjoy the tastier food, and then you ensure that 80% of the rest of the time your actions are aligned with your goals. That’s where success lies!

Alright… moving on. Here are the results of my 18th’s week of this weight loss journey.

End of Week 18 Before and After Pictures:

Week 18 Food Journal:

You know, I didn’t feel like my food intake was stellar this week. There have been plenty of moments where “taboo” food items made their way into my mouth without me making any effort to stop them. (Because that’s how this works, right? We are victims because all the foods taste so good, and we have no agency as to what actually ends up being consumed by us!?!? Wrong!).

Actually, here’s a fun confession… about 68% off the less strategic/non “power foods” that show up on my food journals tend to not get logged until a day or two after I eat them. Call it human nature, my naturally defiant tendencies. But sometimes I just wanna eat the non-nutritious stuff and not have to tell the world about it. Of coarse, I always remember that I ate it. And after I take some time to make peace with the fact that I promised to be transparent about all of my food choices while on this weight loss/blogging journey it’ll go down in myfitnesspal. Written in stone…

Anyway… I made it work with both the healthy stuff and the non-strategic (yet tasty) stuff. I’ve focused on plenty of proteins, veggies, fiber, exercise, and calorie consumption that came in just short enough to still be in a calorie deficit. But also, goldfish crackers, sugar cereal, apple pie, animal cookies, homemade wheat bread with butter and honey, etc.

I guess, if anything, I want you to learn that there are certain principles to implement when it comes to weight loss (i.e. calorie deficit, eating mostly nutritious foods, eat your body weight (or goal weight) in grams of protein and 6-8 servings of veggies, don’t have “cheat days”, don’t “start over on Monday”, stay consistent with your nutrition approach, keep a food journal, or learn to eat intuitively, etc.).

But, perfection isn’t necessary. Extreme dieting isn’t necessary. Obsessive behavior isn’t necessary. Being as consistent as possible with those weight loss principles is an absolute must. That means no cheat weekends. But an indulgence meal or sugary treat here and there is perfectly acceptable!

Anyway, here is yesterday’s food journal entry (Thursday, May 7). Entries from the rest of the week can be found at the bottom of this page.

Bioelectrical Impedance Results:

My total body weight: 129.9 lbs. (Decrease of .6 pounds since last week. Total decrease of 13 lbs. since start date).

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

  • Total Body water: 78.9 lbs (Same as last week. Total of 1.1 lbs. increase since start date).
  • Dry lean mass: 29.4 lbs. (Increase of 0.1 lbs. since last week. Increase of 0.2 lbs. since first weigh in. Remember that this includes muscle, organs, and bone minus any fluid)
  • Body fat mass: 21.6 lbs. (This was a .7 lb. decrease from last week. Total of 13.9 lbs. of fat lost since start date!)
  • Skeletal muscle mass: 60.8 lbs (Same as last week. Increase of .8 lbs since first weigh in).
  • BMI: 22.3 (Decrease of 0.1 from last week. Total decrease of BMI is 2.9 since start date)
  • Body fat percentage: 16.7% (This decreased by .3% from last week. Total of 8.1% decrease in body fat percentage since start date.)
  • Basal Metabolic Rate (BMR): 1430 calories (This decreased by 1 calorie.)
  • Total Daily Energy Expenditure (TDEE): 2225 calories
  • Calorie target goal for weight loss: 1600 calories (May increase by upwards of 300 on days that I burn over 600 calories)

Week 18 Measuring Tape Results:

  • Right calf (measured at widest part): 14 1/4 inches (Same as last week, and down 2 1/2 inches from first measurement)
  • Right thigh (measured at widest part): 21 1/4 inches (Down 1/8 inch from last week, and down 1 3/4 inches from first measurement)
  • Hips (measured at widest part): 36 3/4 inches (Down 1/8 inch from last week, Down 6 1/4 inches from first measurement)
  • Butt (measured at widest part): 36 inches (Same as last week. Down 3 5/8 inches from first measurement.)
  • Right below my muffin top: 32 7/8 inches (Down 1/4 inch from last week, and down 2 3/4 inches from first measurement)
  • Waistline (measured across belly button): 32 3/8 inches (Down 1/8 inch from last week, and down 3 inches from first measurement)
  • Chest (measured at widest part): 36 1/2 inches (Dow 1/8 inch from last week. Down 11/4 inch from first measurement.)
  • Shoulders (measured at widest part): 39 5/8 inches (Same as last week. Down 7/8 inch from first measurement)
  • Biceps: (measured at widest part): 10 5/8 inches (Same as last week, and down 7/8 inch from first measurement).

This is What My Workouts Looked Like:

Summary:

I’m still inching towards my end goal. Really more like 1/8 of an inch”ing”. But that’s normal! I dropped just over a half pound of fat, this week. The measuring tape showed a decrease by either 1/8 or 1/4 inch in my thighs, hips, stomach and chest. Slow and steady. These last 5 or so pounds are sure to take their time, so 1/2 pound per week is worth celebrating. (Even 1/8 of a pound is worth celebrating when it’s moving in the right direction.)

That’s it for today! Talk to you soon.


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Food Journal Entries From the Rest of the Week:

Thursday, April 29:

Friday, April 30:

Saturday, May 1 (Indulgence meal in the evening was not recorded):

Sunday, May 2 (I fasted this day, low food consumption was a bit lower):

Monday, May 3:

Tuesday, May 4:

Wednesday, May 5:

For more on this, come check out Very Well Fit.

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inspiration

A Hit of Inspiration

Alright moms, check in time. How are you doing in your nutrition and exercise strategy? Are your knuckles turning white as you’re clinging to your goals? Are you finding yourself feeling a little bit of apathy towards your weight loss efforts? Is your motivation starting to waiver? Maybe you are stuck in excuse land, thinking thoughts of “I can’t do this right now because…..”? Do you remember back in this post when we talked about how you need to make sure your health and nutrition are a top priority? You aren’t going to be able to fill the cup of those who depend on you if your own cup isn’t sufficiently full.

I’m not saying that you need to go train for a marathon (yet…) when you have toddlers tugging at your pant legs (or pesky teenagers giving you cause to stress out). Nor am I saying that you need to go buy only organic ingredients in order to live your cleanest life. Both of those things are noteworthy, but not the only way to get you to your end goal. We accomplish our goals by continuing to place one foot in front of the other (hmmm, OneRepublic again).

Feeding our thoughts to help us propel ourselves forward…

Inspiration hit hard a couple days ago as I was listening to an episode of the fit2fat2fit podcast. The guest being interviewed by Drew Manning was Steve Maraboli. I didn’t know who he was before this episode, but it turns out that I have seen a quote or two of his on social media.

I have gleaned some good snippets of inspiration and motivation from the fit2fat2fit podcast, here and there. Some of the episodes have been irrelevant to me. But, this particular episode had so many “mic drop” moments that I thought it was worth telling you about. I even listened to it twice! (If you’re particularly sensitive to some of the more gentle swear words, or perhaps referring to Jesus in a “more light” manner, than you might take offense. But when referring to Jesus, he does bring the point around to being a powerful (and truthful) message.)

In this episode, Steve Maraboli drives home the point that there is no good reason for us to place our own progress on hold.

https://www.stitcher.com/show/the-fit2fat2fit-experience/episode/ep054-dont-put-yourself-on-hold-take-action-46370468

Go ahead, turn this episode on while you get in a good sweat session! Some say that multi-tasking isn’t a thing, but us moms know it totally is! Give yourself the opportunity to be inspired at the same time that you are providing your body with the exercise it needs!

Talk to you soon!


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Where is your Motivation

Fat Baby

“Because I’m Fat…”

As a mom, I’m always working to be so careful about my own weight loss in hopes that I’m reflecting a good example to my kids, rather than a bad one. I’m cautious to say things like, “I’m choosing not to eat (insert food item here) because it won’t help me to feel good.” “I’m working on losing weight so that I feel better.” I NEVER say things like “I’m fat, I need to lose weight.” And I am always hoping that my love for exercise is evident, and that the kids can see I am consistent simply because it helps me feel good. I never ever comment on my kid’s sizes (except for the awesome moments when they decide to flex their child sized muscles looking for a little stroke to their ego).

Children's Muscles

I compliment them for their efforts to take care of themselves, and never point out flaws in their lack of exercise and I work to help them recognize a need for balanced meals with all food groups, loaded with nourishment (And yes, I do comment when they’ve had too much sugar.) But I don’t inflict diet strategies on them.

But even with all of that, my twelve year old came to me the other night telling me that he wants to do a low carb approach, again. He took on a low carb eating approach in the summer, all on his own, and ended up losing about 15 pounds. Since then he’s gone back to his old habits of eating whatever sounds good. I asked him why he wants to do this again, and his response was “Because I’m fat.”

Now, if my eyes were capable of shedding tears, I would have cried a river here. But, crying doesn’t come easy for me. I can assure you that my heart was breaking for the kid. As someone who has been way too weight conscious my whole life, I sincerely wish my kids could avoid carrying the weight of caring about if they were fat or not.

What is a mom to do?

This has had my head spinning on all the ways I need to be better at helping him. How can I help him learn to love himself? How can I help him recognize that although he might be carrying more weight than he would like, he shouldn’t ever classify himself as fat? What can I do to help him learn to see his own self-worth? How can I help him recognize the fine line between him being completely enough, and also the importance of working on self-improvement? How do I teach my child to love and take care of his body, but not feel a need to have it look a certain way? What do you do, when you feel your example to your kids isn’t enough?

I’m torn. I know that eating strategically places our body in an environment where we do have more energy to take on more active endeavors. Mindfully eating the healthiest things helps us to avoid some of the pitfalls that come with overweight and obese body compositions. Eating the right type of nourishment naturally provides us with slimmer bodies. This might be a controversial thought, but this can also lead us to feel better in our own skin and feel more self-confidence.

Seeking Answers

seeking answers

I definitely don’t want my child to want to lose weight because he think he’s fat. But I do want to help him learn the right kind of motivators which will help him love and respect the healthiest habits.

Since I don’t have all the answers, and we often learn best from others, I’d love to hear your perspective and wisdom. How do you set the example for your kids? From your vantage point, how do we raise our kids to be able to recognize the goodness and beauty in themselves? How do we help them gain the healthiest habits, while avoiding the unnecessary pressures that come with comparing their body composition with others? What have you done to encourage them to work to be the best version of themselves, but also help them feel good about who they are now? How do you go about your own weight loss efforts without projecting onto your kids?

Please leave a comment, below, and let’s all gain wisdom together! Talk to you soon!


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