Week 21 WEIGH IN: Climbing the Mountain All the Way to the Top!

I’m just going to go ahead and start this post by saying that if you’re on your own weight loss journey and you feel discouraged by the lack of progress, I feel you! I see you as you are putting in the work, and the scale… or measuring tape… or tighter fitting clothes… are moving in the opposite direction that you’re wanting. I know how heavy and daunting the process can feel. The plateaus can feel frustrating. The increased water weight, or bloating for various reasons can drive you mad. It’s alright. Let yourself feel all the feelings. I give you permission to throw a pillow across the room in these moments of great discouragement. Your feelings are very real, and they need to be felt and processed. Ignoring your feelings can lead you to seek comfort in the cookie jar, and you know that may be what you want in the moment, but that’s not your ultimate desire.

Choose to be productive in how you respond to your feelings. Remember that these frustrations pass, just as your stalled or dauntingly slow progress will pass. But only if you are very intentional about not turning to the non-strategic foods or habits to comfort your feelings.

“The man on top of the mountain didn’t fall there”

-Vince Lombardi

I heard this quote in a Mark Batterson book, a few weeks ago. It has been on replay in my thoughts ever since, and I’m so dang thankful for that! I love the imagery and the implications. That dude (or She-beast) worked so dang hard to get to the top. While there may have been a few moments where the trail to the top was easy going. it’s most likely, that climber’s heart rate was elevated as he climbed up steep inclines. Think of all the blood, sweat, and tears that were shed as the mountain climber trudged through terrain where there was little or no trail to follow. Perhaps there were spots where she or he could only ascend with the help of a rope and harness to keep from falling off the nearly vertical slope. There could have been rain or snow storms that made the conditions nearly unbearable.

Enduring all these events, it’s human nature for the climber to question her/his ability to progress forward when the terrain seemed excessively grueling. Not withstanding, the hiker didn’t stop. She/he trudged forward, one step, climb or crawl at a time. We know that the goal was achieved, because the quote says so. That mountain climber made it to the top. She/he didn’t give up, or fall to the temptation of defeat. She/he didn’t grant any of the challenges power to stop her/him from reaching her/his goal.

climber, summit, mountain

Here’s another quote that literally was handed to me today:

“Excellence is never an accident. It is always the result of high intention, sincere effort, and intelligent execution; it represents the wise choice of many alternatives- choice, not chance, determines your destiny.”

Aristotle

So what should we do with this pep talk, then? Let’s be intentional. Working through the storms, and steep climbs and keep pushing forward, one step in front of the other. Let’s continue to make the choices which will propel us up the mountain to reach our intended destination. Through continued effort, we will attain excellence.

Envision the incredible view from the top! The lessons and the experiences you’re working through are going to feel so empowering when you’re at the summit!


Now, I’ve gone through this whole process, myself, just today. This morning when I got my bioelectrical impedance results and took my measurements, I sure wasn’t feeling this pep talk… I was frustrated, during my workout at how heavy my legs were feeling. I was frustrated that the measuring tape revealed some expanding, rather than shrinking. Even the bioelectrical impedance readings weren’t aligned with where I thought they should be.

I began over-thinking all of the possible reasons for the heavy legs, bloated belly, etc. Perhaps menstrual cycle? Maybe my body is not pleased with the extra workout I did yesterday? Maybe the ice cream and cookies from Tuesday are still affecting my system? Perhaps my second covid shot from last Friday? What else can I blame? Not enough sleep? Diet soda detoxing? How many of these are actually plausible?

Doesn’t matter.

I’ve had the day to work through my feelings. At first I was thinking about how steep the mountain of my goal felt. But then I shifted focus to continuing on with the baby steps, regardless of the steep incline. Even though my results have been frustrating for three weeks in a row, I’m not turning around to descend back down the mountain. I will continue to climb! I want to reach the top!

Enough of that. Let me show you this week’s results:

End of Week 21 Before and After Pictures:

Week 21 Food Journal:

Since this whole experiment has felt a little extra heavy, today, I’m starting with a food journal entry that was worth celebrating. Here’s my food journal from yesterday, May 26:

The rest of the food journal entries can be found at the bottom of this post.

Bioelectrical Impedance Results:

My total body weight: 132.5 lbs. (Decrease of 1.1 pounds since last week. Total decrease of 10.4 lbs. since start date).

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

  • Total Body water: 80.9 lbs (Decrease of 1.1 lbs from last week. Total of 2.6 lbs. increase since start date).
  • Dry lean mass: 30.0 lbs. (Decrease of 0.4 lbs. since last week. Increase of .9 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 0.4 lb. increase from last week. Total of 13.9 lbs. of fat lost since start date!)
  • Skeletal muscle mass: 62.2 lbs (Decrease of 1.1 lbs since last week. Increase of 2.2 lbs since first weigh in).
  • BMI: 22.7 (Decrease of 0.2 from last week. Total decrease of BMI is 1.8 since start date)
  • Body fat percentage: 16.4% (This increased by 0.6% from last week. Total of 8.4% decrease in body fat percentage since start date.)
  • Basal Metabolic Rate (BMR): 1456 calories (This increased by 36 calories.)
  • Total Daily Energy Expenditure (TDEE): 2257 calories on moderate exercise weeks. 2512 calories on heavy exercise weeks.
  • Calorie target goal for weight loss: 1600 calories (May increase by upwards of 300 on days that I burn over 600 calories)

Week 21 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 (Same as last week, and down 1 3/4 inches from first measurement)
  • Hips (measured at widest part): 37 1/4 inches (Up 1/4 inch from last week, Down 5 3/4 inches from first measurement)
  • Butt (measured at widest part): 36 1/2 inches (Same as last week. Down 3 1/8 inches from first measurement.)
  • Right below my muffin top: 33 inches (Up 3/8 inch from last week, and down 2 7/8 inches from first measurement)
  • Waistline (measured across belly button): 32 1/2 inches (Up 1/4 inch from last week, and down 2 3/4 inches from first measurement)
  • Chest (measured at widest part): 36 1/2 inches (Same as last week. Down 11/4 inch from first measurement.)
  • Shoulders (measured at widest part): 39 1/2 inches (Down 1/8 inch from last week. Down 1 inch from first measurement)
  • Biceps: (measured at widest part): 10 1/2 inches (Down 1/8 inch from last week, and down 1 inch from first measurement).

This is What My Workouts Looked Like:

Summary:

Although I’m down 1.1 pounds from last week, it is all water and muscle. I actually increased in fat by almost a half of a pound from last week. I did find that I increased my steady state cardio workouts a bit, this week, but I don’t think it was enough that it would eat away at muscle. But maybe?

The measuring tape results were strange. I increased in size in my hips, right below my muffin top, and at my waistline. But I decreased in my shoulders and biceps. So weird!

I’m just going to go ahead and say it. I’ve come to understand that the In-body bioelectrical impedance machine does have a distinct margin of error. I do not believe that people should be measuring their body composition with this devise weekly, as I am. I do believe that it is reasonable to measure every 4-6 weeks, though.

I’m definitely feeling the burn out from doing so, so often. And I’ll be honest, I have some orthorexia tendencies, so sometimes I feel like I’m feeding the addiction by weighing in every week. Part of my frustrations from today are that I quite frankly want to be at the end of the portion of this journey where I have to watch all the numbers so closely. So that fact that I didn’t lose any fat, and even gained some caused the mountain to feel really steep.

I’m tired. But I’m going to keep going. I’m going to keep doing my best to see all the numbers objectively, and not let the emotions be tied to them.

I’m absolutely determined to reach the top of the mountain, no matter how rough the terrain. I just have to keep up the practice of giving my strategy the respect it deserves.

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


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Food Journal Entries From the Rest of the Week:

Friday, May 21:

Saturday, May 22:

Sunday, May 23:

Monday, May 24:

Tuesday, May 25:

Thursday, May 27 (today):

climbing the mountain climbing the mountain climbing the mountain climbing the mountain climbing the mountain climbing the mountain climbing the mountain climbing the mountain climbing the mountain climbing the mountain

Before and After

Week 20 Weigh In: Every Food Action Has A Consequence

I tell you what, the food has been LEGIT TASTY this WHOLE last week! And I’m not talking about the kind of food that LillieEatsandTells makes which helps in the process of weight loss through macronutrient counting. I’m talking about the stuff that our taste buds can’t get enough of, that we probably eat in too large of quantities, and that make us feel like our rolls are expanding at an undesirable rate!

weight loss

The hubby and I spent the weekend in St. Louis, Missouri, learning how to implement the process of “becoming financially free in 10 years or less” through real-estate. (It was a great educational experience, and we’re really excited to go down that road.) But while we were away…and since we’ve been back… the food choices have been at the opposite end of strategic.

MY GOODNESS!!!

I am having the hardest time being willing to pull myself together! I even picked up Crumbl cookies (and ate more than my fair share) today, even after my weigh in revealed that I’m on a trajectory away from the results that I want. (Perhaps it was an emotional reaction to undesirable results? I know… I know… Counter productive).

Uggh… And even though my exercise has been on point, the saying goes, “you can’t out exercise a ‘bad’ diet”.

You’re welcome for the visual!

So here I am, pondering how I can turn this into a teaching moment for you. As I was growing up, my dad seemed to frequently remind my sisters and I that EVERY ACTION HAS A CONSEQUENCE. (I remember him saying that often, but I guess I don’t remember why. I must have enjoyed all my actions too much and not cared about consequences… until it was time for them to show up… hmmmm, not much has changed with that)!

Actions and Consequences

It’s simple, really. You make the sacrifices of not eating the foods (or quantities of foods) that usually contribute to weight maintenance or gain, and you slowly see the results that you’re working towards. In contrast, if you allow yourself to say “yes” to the non-strategic foods, it’ll become that much harder to maintain the necessary mindsets to see your goals realized. And if you have binge eating tendencies like me, saying yes once can QUICKLY escalate to a “bag it all, I’m eating all of it” ending.

In the results below, you’ll see that I’m teaching you exactly how to gain weight! But I really want to turn this around so that I can show you just how quickly body composition improves when the body is properly nurtured with nothing but power foods from whole sources, in a macronutrient and calorie range it can thrive on. Not only that, I’ve invited some inflammation into my body with the excess sugars, diet sodas, and processed foods. I can feel it in the headaches, sluggishness, and bloat/gassiness (TMI?).

Here I am, making a commitment to show you how weight loss is achieved. I’m not embracing any extreme diets. I’m going to commit to eating within the calorie deficit that I have seen success in, and yet not starved in. I’m also committing to the macronutrient range that I have felt really good in (high protein, moderate fat, low carb). Mark my words… next week’s results are going to be awesome because my actions are going to reap the consequences that are conducive with my weight loss goals!

Alright, confessions/lesson/pep talk/commitment time is over. Here are the results from this week’s weigh in.

End of Week 20 Before and After Pictures:

Week 20 Food Journal:

I will fully own the fact that my food journaling was inadequate this last week. I started each day keeping a record of my food consumption. I think, more than anything, I just didn’t want to know. So I gave up part way through the day. If any of my food journal entries, at the bottom of the page seem unnaturally low on food. You can probably safely assume that food consumption was well into a weight gain range on those days. It is what it is. It’s happened, and we’re moving on with our life… Best foot forward, here on out!

Here’s the food journal entry from last Friday, May 14th.

The rest of the journal entries can be found at the bottom of this post.

Bioelectrical Impedance Results:

My total body weight: 133.6 lbs. (Increase of 4.8 pounds since last week. Total decrease of 9.3 lbs. since start date).

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

  • Total Body water: 82 lbs (Increase of 2.6 lbs from last week. Total of 3.7 lbs. increase since start date).
  • Dry lean mass: 30.4 lbs. (Increase of 0.8 lbs. since last week. Increase of 1.3 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 1.4 lb. increase from last week. Total of 14.3 lbs. of fat lost since start date!)
  • Skeletal muscle mass: 63.3 lbs (Increase of 2.2 lbs since last week. Increase of 3.3 lbs since first weigh in).
  • BMI: 22.9 (Increase of .8 from last week. Total decrease of BMI is 1.6 since start date)
  • Body fat percentage: 15.8% (This increased by .4% from last week. Total of 9% decrease in body fat percentage since start date.)
  • Basal Metabolic Rate (BMR): 1437 calories (This increased by 36 calories.)
  • Total Daily Energy Expenditure (TDEE): 2283 calories on moderate exercise weeks. 2541 calories on heavy exercise weeks.
  • Calorie target goal for weight loss: 1600 calories (May increase by upwards of 300 on days that I burn over 600 calories)

Week 20 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 (Same as last week, and down 1 3/4 inches from first measurement)
  • Hips (measured at widest part): 37 inches (Up 1/2 inch from last week, Down 6 inches from first measurement)
  • Butt (measured at widest part): 36 1/2 inches (Up 1/2 inch from last week. Down 3 1/8 inches from first measurement.)
  • Right below my muffin top: 32 5/8 inches (Up 1/8 inch from last week, and down 2 3/4 inches from first measurement)
  • Waistline (measured across belly button): 32 1/4 inches (Up 1/4 inch from last week, and down 3 1/8 inches from first measurement)
  • Chest (measured at widest part): 36 1/2 inches (Same as 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:

The bioelectrical impedance displayed a significant increase in total body weight (+4.8 lbs), water weight (+2.6 lbs), body fat mass (+1.4 lbs), and muscle mass (+2.2 lbs). I’m confident that the In-body machine’s margin of error is on it’s higher end, simply in the amount of muscle it is saying that I’ve gained since last week. I’m not surprised by the increase in water weight or fat. The measuring tape revealed a slight expansion in my hips, booty, muffin top, and belly button line.

This last week there were the wrong kind of consequences. I’m feeling more and more excited about embracing the actions which will lead to all of the right kind of consequences- weight loss, decreasing inflammation, more energy, and overall feeling good.

Talk to you soon!


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Food Journal Entries From the Rest of the Week:

Saturday, May 15

Sunday, May 16

Monday, May 17

Tuesday, May 18

Wednesday, May 19 (Yesterday)

Thursday, May 20 (Today)

Diet Actions and Consequences Diet Actions and Consequences Diet Actions and Consequences Diet Actions and Consequences Diet Actions and Consequences Diet Actions and Consequences

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.

Fit mom Fit mom Fit mom Fit mom Fit mom Fit mom Fit mom Fit mom Fit mom

Week 16 Weigh in: After the Vacation

It has been three weeks since I wrote up one of these weigh in posts! Although this hasn’t been a dedicated time for weight loss, I have placed healthy decisions as a priority. We were so blessed to spend 9 full days in Naples, Florida. I went on my vacation with an intention not to allow myself to gain weight (You can find my pre-vacation goals for weight maintenance here). By day six of the trip, I decided I wanted to stop feeling the pressure of making all of the calorie and protein numbers align. I wanted to give myself a break from the pressures of writing down every little morsel of food. Some of the remaining days, I recorded partial food intake logs. And some of the remaining days I fully embraced the “forget this, I’m going to live my life to the fullest” attitude. In this moment, living life to the fullest looked like Wagyu beef burgers, coconut flan, excess amounts of chocolate covered key lime pie, stomach aches and no judge-y food journal entries to try make me feel guilty!


Since exercise is my favorite, I fully embraced the opportunity to go running on the beach and HIIT (High intensity interval training) workouts by the pool in the backyard of the house we rented (I even posted some workouts on Instagram: @thelast15pounds). Maintaining my exercise routines throughout the whole adventure aided in me feeling even more okay about allowing the few days of enjoying the local fare (and not just ordering salads).

Coming home has been a less than an easy transition…

Towards the end of our trip, four out of the five of our family picked up a nasty head cold (Don’t worry, we got covid tests to make sure before heading back into our regular public places, i.e. school, church, work, gym). Upon returning home, I spent a few days resting to recover. That meant not going in for my week 15 weigh-in until last Saturday morning. I also did not exercise between Wednesday of last week and this last Sunday. I began “re-entry” into my workout routine, and regular daily tasks on Monday. But, I’m happy to say that my nutrition has been back in strategic mode since we returned. Still with a few more carbs than intended, but those haven’t hindered any progress in coming back from vacation weight gain.

Enough chit chat. Let’s get to the weekly results.


End of Week 16 Before and After Pictures:

Week 16 Food Journal:

I can’t help thinking that looking at three weeks of food journal entries is really not worth your time. So, I’m going to show you the snapshot of the average seven day nutrition intake, calories, and macronutrient ranges that I ate in over the last three weeks. It won’t show specific foods that I ate. Just the general nutrients consumed.

The days that I decided against food journaling will either show up as calories/nutrients/macros that are significantly lower than a normal day. Or there will be a blank space. It’s safe to assume that those days included large amounts of calories, sugars, and deliciousness!

Week of April 2-April 8:

Week of April 9-April 15:

This past week: April 16-April 22

Bioelectrical Impedance Results: Week 16

I’m going to compare my pre-vacation (week 13 results) and today’s results (not the results that were collected Saturday after my vacation. I will show a picture of the three separate scans, below. So you’ll be able to see what 4 days of clean eating and exercise can do to improve the post vacation body.)

My total body weight: 132.5 lbs. (Increase of 1.1 pounds since week 13. Total decrease of 10.4 lbs. since start date).

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

  • Total Body water: 79.4 lbs (Decrease of 0.4 lbs. since week 13. Total of 1.1 lbs. increase since start date).
  • Dry lean mass: 29.5 lbs. (Decrease of 0.3 lbs. since week 13. Increase of 0.4 lbs. since first weigh in. Remember that this includes muscle, organs, and bone minus any fluid)
  • Body fat mass: 23.6 lbs. (This was a 1.8 lb. increase from week 13. Total of 11.9 lbs. of fat lost since start date!)
  • Skeletal muscle mass: 61.1 lbs (Decrease of 0.2 lbs. from week 13. Increase of 1.1 lbs since first weigh in).
  • BMI: 22.7 (Increase of 0.2 from week 13. Total decrease of BMI is 1.8 since start date)
  • Body fat percentage: 17.8% (This increased by 1.2% from week 13. Total of 7% decrease in body fat percentage since start date.)
  • Basal Metabolic Rate (BMR): 1437 calories (This decreased by 7 calories.)
  • Total Daily Energy Expenditure (TDEE): 2230 calories
  • Calorie target goal for weight loss: 1600 calories

For more info on Bioelectrical Impedance, check out this link here.

Comparison of Bioelectrical impedance readings before and after the vacation:

Week 13 Measuring tape results:

  • Right calf (measured at widest part): 14 1/4 inches (Same as week 13, and down 2 1/2 inches from first measurement)
  • Right thigh (measured at widest part): 21 3/8 inches (Down 1/8 inch week 13, and down 1 1/2 inches from first measurement)
  • Hips (measured at widest part): 37 inches (Same as week 13, Down 6 inches from first measurement)
  • Butt (measured at widest part): 36 1/4 inches (Same as week 13. Down 3 1/8 inches from first measurement.)
  • Right below my muffin top: 33 1/4 inches (Down 1/8 inch from week 13, and down 2 5/8 inches from first measurement)
  • Waistline (measured across belly button): 32 1/2 inches (Up 1/2 inch from week 13, and down 2 3/4 inches from first measurement)
  • Chest (measured at widest part): 36 5/8 inches (Same as week 13. Down 11/8 inch from first measurement.)
  • Shoulders (measured at widest part): 39 5/8 inches (Same as week 13 week. Down 7/8 inch from first measurement)
  • Biceps: (measured at widest part): 10 7/8 inches (Same as week 13, and down 5/8 inch from first measurement).

This is what my workouts looked like:

Summary:

The most notable change in my body composition from before my vacation is an almost 2 pound increase in body fat. I’m not in the least surprised by that. I know those two pounds will be shed fairly quickly as I proceed with my nutrition strategy. All in all, I’m content with how my nutrition, exercise, and weight maintenance played out over the last three weeks. Sure, I gained a little bit of weight and fat. But I don’t regret anything. I really enjoyed the eating experiences that I had on my vacation. I wouldn’t go back and change a thing! (Except for maybe getting to the street taco restaurant one more time before leaving Florida!)

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


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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).

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Thursday, March 25