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!
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.
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:
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