Eating More to Drop Weight


Day 16 of 63, Thursday May 16 – 2.5 lbs lost

  1. Morning weight / body fat: 212 lbs / 25%
    1. Weight loss to date: -2.5 lbs
    2. Target 203 lbs June 28
  2. Calories from food: 2,227
    1. Tracked using MyFitnessPal app
  3. Calories burned from exercise: 600
    1. Strava, FitBit and MyFitnessPal
  4. Eating window: 10 hours
  5. Activity: 9 holes of golf (2 hours).  Everyday Active 15,225 Steps
  6. Mood: Great, productive, happy
  7. Stiffness and pain on waking: 3

Weight Loss Diary

Changed it up a bit.  I’ve decided to eat more (bumping calories from food from about 1850 to about 2250) and have removed any restrictions other than avoiding sugar and limiting alcohol.  I’m very active and just wasn’t getting enough calories to avoid panic eating at 10pm.

Hopefully with fewer restrictions I’ll be able to ride out the cravings late at night and improve compliance.  I’ve added a cheat day weekly as well.

My short term goal is to be between 200-205 by June 28 and to stay there while maintaining or growing muscle mass.  I figure if I can hang out in that range for several months that can be a healthy new set weight.

The dreaded 11pm meltdown of will


Day 9 of 62, Thursday May 9

  1. Morning weight / body fat: 210 lbs / 24%
    1. Weight loss to date: -4.5 lbs
    2. Target 200 lbs June 28
  2. Calories from food: 3,721
    1. Tracked using MyFitnessPal app
  3. Calories burned from exercise: 751
    1. Strava, FitBit and MyFitnessPal
  4. Eating window: 14 (Fail)
  5. Activity: 30 minute walk with Coco.  Everyday Active 15,246 Steps
  6. Mood: Great, productive, happy
  7. Stiffness and pain on waking: 3

Diary

So, everything was on track to continue last week’s resolve and resulting success.  Dishes done, kitchen tidied, should have gone to bed at 10:30 and instead hit the couch and devoured cheese and crackers with the end of a bottle of wine.

So, let’s let that be water under the bridge.  Today is a new day.  The only time you will ever do something good for yourself is right now.   Eat clean, move, drink lots of water and get enough sleep.

One week down and so far so good…


Day 8 of 62, Wednesday May 8

  1. Morning weight / body fat: 210.5 lbs / 24%
    1. Weight loss to date: -4 lbs
  2. Calories from food: 2,383
    1. Tracked using MyFitnessPal app
  3. Calories burned from exercise: 369
    1. Strava, FitBit and MyFitnessPal
  4. Eating window: 9.5
  5. Activity: 50 minutes resistance training in the gym. W,944 Steps
  6. Mood: Great, productive, happy
  7. Stiffness and pain on waking: 3

Diary

I had a moment of lucidity today, having completed a successful week and on-track for the goal I have set.  My achilles heel has always been sliding back into bad habits once a little of success is achieved.  This has happened countless times.

Gandhi said that true change takes 10 years.  I’d say I am in about year 9 of resolving to drop those sticky 15lbs that accrue over time.  Why not now to get it done?

195 may be too ambitious.  6’0 200 has a nice ring to it though…dropping 10.5 lbs in 7 weeks would be 1.5lbs per week.  That’s a good realistic goal.