I just finished week three of my fitness and weight loss journey! I’m so proud that I’ve remained committed to this endeavor. Actually, after getting past the first two weeks, tracking and staying on plan is getting easier. It’s like less effort, and comes more naturally. Though I know not all weeks will yield weight losses, so far I have lost weight every week since my journey’s start. See this week’s results below, followed by reflections, a statement of my updated interim goals, and a link to my plan details (for those who’ve not read them).
Week’s weight change: -1.8 lbs (-0.82 kg)
Total weight loss to date (over 3 weeks): -7.4 lbs (-3.36 kg) – See photo above to see what this represents if all products are full
Week’s exercise (above & beyond): 120 minutes (25 mins above current interim weekly goal)
The beauty of planning meals in advance is that I can be sure to stay within not only my calorie goals, but also fat, carb, fiber, protein, total sugars, cholesterol, and sodium goals. Sometimes I struggle to meet them, not just exceed them. I rework my day’s meals and snacks appropriately. Sodium is actually an issue for me. Not too much, but rather too little. I’ve never been into salty snacks. I have to deliberately salt my food to be sure I get enough in my diet.
Despite pre-planning meals, I do occasionally make sudden changes. Like last Friday, I confess I had a little mini “binge” and ate 3 Kind nut bars in a row. Eeek! Luckily that was a one-off this past week. That day I exceeded my calorie goal by about 700 calories, but that was far from being a tragedy. That day’s calorie intake was still in a weight loss range. Or even if it hadn’t been, the next day was a new day. Then another day I spontaneously decided to go out for lunch. There were few truly low-cal options at that restaurant. I chose one of the better ones (eating only half), but had to modify my dinner accordingly to reduce the daily calories.
After my mini “binge” last Friday, my hunger actually started to reduce. My late night/early morning snacking also stopped. Hmm? Was it because of better meal planning? Because my monthly period ended ? The weather? Finally getting used to lower portions and better foods? Better food choices in general? Who knows! Probably a mix of these things.
I’ve found that for me, true success on a weight loss program requires that I cook a lot and put a lot of thought and love into it. The food must taste good, be adequately filling, and be healthful! To make things easier, I try to make enough for multiple meals on occasion, freezing portions if necessary. Definitely if I make a diet-friendly sweet treat, I have to either freeze excess (to avoid the urge to eat too much of it), or make smaller numbers of servings in the first place. Convenience in food preparation, for some meals, is important on days I lack motivation to cook. Healthful diet-friendly options must be as easy and quick to prepare as higher calorie options.
Interim goals: This week I met my interim goal of getting into a lower “weight bracket”. By “next weight bracket”, I mean like going from the 130s to the 120s. Again, no, I’m not in the 120s yet. That’s just an example. As for exercise, unlike last week, I exceeded the amount of exercise I did in my first week. So what are my new interim goals? They are reaching a 10 pound total weight loss, and continuing to increase my weekly exercise, even if by just a little. I’m not setting any date requirement for reaching the 10 pound loss interim milestone. I’m only committing to reach it eventually.
As promised, I’ll share a few diet-friendly recipes (with photos) of meals I ate during the week. See them below along with approximate nutrition information (calculated using MyFitnessPal recipe calculator). To see the recipe, click the recipe name hyperlink.
Sun-dried Tomato Chicken Italian Sausage & Spaghetti (yields 6 servings)
Approx. per serving nutrition info: 386 calories, 15 g total fat (3 g saturated fat), 43 g carbohydrates (4 g dietary fiber), 18 g protein, 3 g total sugars, 45 mg cholesterol
Super quick and easy to make!
Greek Shrimp Tomato & Herbs with Feta (yields 6 servings)
Approx. per serving nutrition info: 196 calories, 9 g total fat (2 g saturated fat), 8 g total carbohydrates (2 g dietary fiber), 28 g protein, 4 g total sugars, 158 mg cholesterol
Low carb, or goes great with a side of brown rice, Israeli couscous or crusty bread, like French baguette.
Quick Crispbread Guacamole Snack (6 snack servings)
Approx. per serving nutrition info: 51 calories, 4 g total fat (1 g saturated fat), 3 g total carbohydrates (2 g dietary fiber), 1 g protein, 1 g total sugars, 0 mg cholesterol
Quick and filling healthful snack. There’s no need to add extra fat to the avocado guacamole. Sometimes I eat two servings, along with extra raw veggies as a light lunch.
To read about the weight loss plan and tools I chose for this effort, click My Fitness and Weight Loss Plan Described. You can also read my very first post introducing this effort at Long haul healthy weight and fitness efforts – creation of a Friday post series.