There’s something so satisfying about adhering to a strategy which leads you to an end goal! With every passing day of following the weight loss rules, and not caving to the unplanned food temptations, my confidence in my abilities continues to strengthen. I’m happy to say that this was one of those weeks that my focus on the necessary tasks was greater than my focus on the distractions. Trust me, the distractions were still there. I successfully refrained from eating the pizza, cookies, cupcakes, ice cream, and soda, that the rest of my crew enjoyed for my oldest child’s 13th birthday! But the resounding “No!” in my head was loud enough to help me keep my sights set on the actions (or inactions) that I really wanted to be taking. And, despite my injury from last week I was able to work in some additional exercises into my fitness plan!
I’m happy with the baby steps that I took, this week, and the progress that I achieved from those baby steps! I was able to push myself past the self-inflicted plateau from the last two weeks!
Let’s get right to these results, shall we?
End of Week 9 Before and After Pictures:
(Maybe I should have brushed my hair and fixed my pony tail after my workout, this morning. Oh well. What you see is what you get!)
Week 9 Food Journal:
I’m happy to say that I stayed within a strategic calorie and macronutrient range, this week. My carbohydrate intake, each day, fell anywhere between 90 grams and 110 grams. So on the high end of my goal range, but still close enough that I’m totally ok with it. I practiced and succeeded at saying “no” to all of the sneaky little food temptations. It feels good to have a week behind me where I followed my plan as intended!
Here’s my food journal from last Friday. Just remember that I don’t always log my food in the order it was consumed. But the foods and quantities are accurate.
The remaining food journal entries can be found at the bottom of this post.
Week 9 Bioelectrical Impedance Results:
Do you remember back in week 4 when I seriously questioned the accuracy of my Inbody assessments results? I believe the same thing happened in last week’s assessment, where I got to experience the machine’s 4% margin of error. In the results, below, I’m going to go ahead and give you a comparison of both last week, and the week before (just as I did in Week 5’s results post).
My total body weight: 133.8 lbs (Decrease of 2.5 pounds since last week, but decrease of 0.9 lbs if we are comparing this week to week seven. I don’t doubt that my total body weight was right, last week. But I don’t think that the different aspects of my body composition were right. I’ve had a total decrease of 9.1 lb. since start date).
Breaking my total body weight down into different categories of body composition:
- Total Body water: 79.1 lbs (Decrease of 3.6 lbs since last week, but increase of 0.6 lbs compared to week seven. Total of 0.8 lbs. increase since start date).
- Dry lean mass: 29.3 lbs. (Decrease of 1.4 lbs. since last week, but increase of 0.4 lbs. compared to week seven. Increase of 0.2 lbs. since first weigh in. Remember that this includes muscle, organs, and bone minus any fluid)
- Body fat mass: 25.4 lbs. (This was a 2.5 lb. increase from last week, and 1.9 lb. decrease compared to week seven. Total of 10.1 lbs. of fat lost since start date!)
- Skeletal muscle mass: 60.8 lbs (Decrease of 2.9 lbs. from last week, and increase of 0.6 lbs. of muscle compared to week seven. Total of a 0.8 lb increase in muscle since start date).
- BMI: 23 (Decrease of 0.4 from last week, and decrease of .1 compared to week seven. Total decrease of BMI is 1.8 since start date)
- Body fat percentage: 18.9% (This increased by 2.1% from last week, and decreased by 1.4% compared to week seven. Total of 5.9% decrease in body fat percentage since start date.)
- Basal Metabolic Rate (BMR): 1433 calories (This decreased by 47 calories.)
- Total Daily Energy Expenditure (TDEE): 2099 calories (Because my exercise capacity still isn’t all the way up to what it was before my back injury, my maintenance calories are decreased by a couple hundred.)
- Calorie target range for weight loss: 1560 calories (I’m keeping this target range the same)
Week 9 Measuring Tape Results:
- Right calf (measured at widest part): 14 1/4 inches (Decreased 1/4 inch from last week, and down 2 1/2 inch from first measurement)
- Right thigh (measured at widest part): 21 7/8 inches (Down 1/8 inch from last week, and down 11/8 inch from first measurement)
- Hips (measured at widest part): 38 1/4 inches (Down 1/4 inch from last week, Down 4 3/4 inches from first measurement)
- Butt (measured at widest part): 37 1/4 inches (Down 1/8 since last week. Down 2 1/8 inch from first measurement.)
- Right below my muffin top: 34 1/8 inches (Down 1/4 inch from last week, and down 1 3/4 inch from first measurement)
- Waistline (measured across belly button): 33 1/8 inches (Down 3/8 from last week, and down 2 1/8 inch from first measurement)
- Chest (measured at widest part): 36 3/4 inches (Down 1/8 since last week. Down 1 inch from first measurement.)
- Shoulders (measured at widest part): 40 inches (Same as last week. Down 1/2 inch from first measurement)
- Biceps: (measured at widest part): 11 1/4 inches (Same as last week, and down 1/4 inch from first measurement).
This is what my workouts looked like:
My back was feeling good enough by Tuesday of this week, so that’s when I began reintroducing exercises more than just walking. I’m so thankful for the quick recovery!
Although my total body weight has decreased by 9.1 pounds from the beginning of this journey, I have put on close to 1 lb of muscle. I care less about the total body weight decrease than I do about the body fat mass decrease. After all, the ultimate goal is to shed fat and not weight! This is why we get to celebrate the 10 pounds lost milestone today!
This week feels like a win! We see success in our goals when we push past the distractions and the set backs! I’m feeling really optimistic about my abilities to stick to the plan. I’m even kind of excited to go a few weeks without an indulgence meal, because I know that I’m also erasing the battle (wanting to keep eating the non-strategic foods at un-planned times) that comes after the indulgence meal is over.
Can’t wait to see the progress that this next week brings!
Talk to you soon!
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Food journal from the rest of the week:
Saturday, February 27:
Sunday, February 28:
Monday, March 1:
Tuesday, March 2:
Wednesday, March 3
Thursday, March 4 (today):
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