Week 3 – Friday Fitness & Weight Loss Restart (Yummy food helps me lose)

Week 3 image diet food helps me lose

I would have been quite surprised if I didn’t lose weight this past week! I was determined to meet my interim goal of reaching the next lower 10 lb weight bracket, by today. Though my exercise did slightly dip, my daily food allowances were not exceeded. And yet, I think that some would not have thought all of my daily menus diet-like. Menu planning takes effort, but it’s more than worth it. Loving to cook and bake helps, too. Curious about my week’s weight change? It’s right below.

Week 3 Weight Change:  – 2.0 lbs ( – .91 kg)  I met my interim goal!

Cumulative Weight Change (Weeks 1 -3):  – 6.2 lbs ( – 2.8 kg)

Exercise:  Hubby and I got outside most of the days for at least a short walk. I also kept myself busy inside with projects and chores that made me sweat plenty. We had a hurricane pass by one day that made outdoor activities a bad idea.

Week’s Observations/Thoughts: I am still feeling and seeing positive changes in my body. What’s interesting is that body parts that used to be harder to slim down seem to be slimming faster than the ones that slimmed quicker in the past. Huh?!?! I guess because I’m further into middle-age. Anyway, I’m happy that my spatium submentale (the part under my chin, but above the neck) seems to be rising upwards. Less “turkey neck”!

My weight loss menu planning can be fun. I challenge myself to still make satisfying, yet healthful and well-rounded meals. Since I’m an experienced cook, and not a picky eater, there are numerous options to choose between. I’ve learned to “lighten up” many favorites, identify naturally lower fat/calorie options that still taste yummy, and continue to learn and discover more along the way. It’s important that I eat how I am willing and happy to eat, within healthful ranges. Every week in my updates, I include two to three recipes I made that week. See “Recipe Share” further below. Some are my original recipes, others ones I’ve found online or elsewhere.

I confess that in order to reach my interim goal by today, I shaved off about 100 calories from my daily allowance this past week. It worked, narrowly, but I missed those 100 calories. They are now restored.

Interim goal:  My next interim goal is not a number on the scale, but rather a number on the tags of my jeans. Ones I haven’t fit into, comfortably, for a while. Yea, I kinda sorta fit into them, but I want them “just right” like what Goldilocks said about the baby bear’s bed. What will make this interim goal so sweet is that reaching it will increase my wearable wardrobe, significantly. Those clothes have been collecting dust for a while. My guess is that another 5 to 7 lbs (~ 3 kg) will make this happen.

Recipe Share

Seared scallops green pea pureeSeared Scallops with Mint Vinaigrette & Green Pea Purée – This ultra delicious dish comes from Clean Eating’s website (click here to view). Both my husband and I agreed that it was as good as, or better than, dishes we’ve had at high-end restaurants. And so easy and quick to make! If you can afford the fresh sea scallops, you may want to try this. Clean Eating lists the per serving total calories at approximately 259 only. This excludes the other sides pictured and plating decorations.

Diet Friendly Wild Blueberry Blintz1 (3)Lightened Wild Blueberry Blintzes (with low-fat crepes) – My lower fat and calorie than usual blintzes can be found by clicking here. They look and taste indulgent, but without the guilt. You can also make a double batch of the low-fat crepes to eat as leftovers, with a variety of savory or other sweet fillings. Have you ever tried crepe manicotti? Yum! There are many such recipes you can find online. These blintzes freeze well, to later be thawed and reheated. My calorie calculation per blintz (excluding pictured toppings) is approximately 120 only. I used MyFitnessPal calculator.

chicken fajitasShrimp Fajitas – I’m a Tex-Mex food fan, and shrimp fajitas are a great meal choice when watching my calorie intake. They don’t need cheese to taste good, nor do they require much oil to prepare. I buy the smaller flour tortillas so I can have two. Or, I stick to one tortilla and have a little more fajita filling on some spring greens as a “Tex Mex fajita salad”, of sorts. I use the recipe from Dinner at the Zoo (click here to view), but remove the shrimp tails. I also increase the amount of peppers and onion by 50%, or add some additional veggies, to extend the recipe servings. Use a big skillet. Fat free salsa, dots of low/non-fat sour cream, avocado slices, lime juice, and/or cilantro makes for a feast! Save $$ by buying bagged pre-peeled frozen raw shrimp. I defrost them in five minutes in a large bowl of hot water from the faucet. Drain, blot dry, and they’re ready to go. Firm fish, chicken or lean steak fajitas are great, too! Simply adjust cooking time(s) and methods, accordingly.


Approach: Beyond exercise, my diet approach is based on a Mediterranean style diet and a former Weight Watchers diet called the “Core Plan”, which includes lots of fruit and vegetables, whole grains, pulses and legumes, lean proteins, low fat or fat free dairy products, small amount of healthy fats (i.e. olive, canola, avocado), and extremely limited amounts of refined sugars. I am also using MyFitnessPal (MFP) to track my foods consumed, and provide guidance on a daily calorie, carbohydrate, fat, protein, and salt intake.

See you next Friday!

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