Weeks 6 & 7 – Friday Fitness & Weight Loss Restart (Hectic, but some good results)

I’m sorry I missed last week’s update. The past two weeks have been ultra-hectic. I confess that some of the days I neglected to track my meals. I also ate some things that I wouldn’t normally eat during this effort. I didn’t go too overboard. See what happened below:

Weeks 6 & 7 Weight Change:  + 0.8 lbs (+0.36 kg)

Cumulative Weight Change (Weeks 1 -7):  – 7.2 lbs ( – 3.27  kg)

Exercise: I was certainly quite active, physically, but did not include much “deliberate” exercise. Almost no time to. However, my physically taxing chores and errands certainly made me sweat. That does count for something, in my book.

Week’s Observations/Thoughts: I know the importance of not letting hectic days side line my efforts. I must make the best POSSIBLE choices in meals, even if I can’t/don’t track them. I’m OK with a period of maintenance during a weight loss effort, but not too long of one. I am certain my physical activity will remain high in coming weeks. The next month will continue to be hectic. If you don’t see me post for a bit, that is why. I will provide an update, when I can. I will be back!

Despite my small weight increase, I feel trimmer. Part could be cognitive distortion, more may be increased muscle mass. In my youth, I danced ballet quite seriously, and developed lean and long muscles. I see some again. The same weight of muscle, as fat, takes up less space than fat. More muscle, but less fat? The article Why Do I Look Leaner But Weigh More discusses this in more depth.

About 4 ½ weeks after I started this journey, I had blood tests taken. Though still not in the normal range, my efforts did lower my cholesterol and triglycerides, notably. I’m proud of that. As I continue to reach for my final goals, I am hoping they will normalize.

Interim goal(s):  I look forward to reaching a total 10 lbs (4.5 kg) loss. Who knows, maybe I’ll make it by the next time I post. If not, I’ll get back on track to reach it. As for my clothes, they are already fitting more comfortably, as I mentioned further above.

Recipe Share

Steak & Arugula Salad with Shaved Parmesan and Lemony Honey Mustard Vinaigrette – I found this entrée salad recipe on Food Network’s website. Click here to view. It reminded me of one my husband and I enjoyed in the seaside town of Punta Marina in Italy – halfway between Venice and San Marino, along the Adriatic Sea. I did season the steak ahead of time with some thyme, salt and pepper. I also added more color to the dish by using yellow bell peppers and adding grape tomatoes. Everything else was the same. Be sure to buy block Parmesan cheese and shave it with a peeler, or buy pre-shaved. This is important. No wood pulp stuff!

“Carrot Cake” Overnight Oats – There are many recipes for this, but I like mine the best. Like other “overnight oats” concoctions, make the evening before. In a large serving glass or Mason jar, mix together: 1/3 cup rolled oats, ¼ tsp ground cinnamon, 1/8 tsp ground all-spice or nutmeg, 1 tsp chia seeds (a must), and 1 tsp chopped raisins. Then in a small bowl, mix: 2 Tbs finely shredded carrot, ¼ tsp vanilla extract, ½ cup skim or low-fat milk (or more, if you like it more liquidy), and 1 tsp maple syrup or honey. Add the wet ingredients to the dry ingredients and mix well. Cover and refrigerate overnight. Also the night before, pan roast 1 ½ tsp of finely chopped pecans, and set aside. In the morning, top the oat mixture with a dollop of low-fat plain yogurt, and the roasted pecans. Serves 1.


Approach: Beyond exercise, my weight loss 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 soon!

5 thoughts on “Weeks 6 & 7 – Friday Fitness & Weight Loss Restart (Hectic, but some good results)

  1. Mark Holley September 4, 2020 / 8:37 pm

    Awesome about the overall weight loss!

    My gym opened up again last Friday and I’ve been weightlifting every day since then except for Sunday. I’m so glad to get back to a place with an actual bench press and leg press. Not surprisingly, I’ve gained two pounds. But on a positive note my clothing keeps fitting better, even with the small gain. I’ve recently gone from 2XL shirts to XL shirts and my waist size is around 37″. I’d love to do better, but baby steps towards the goals I suppose. 🙂

    There are plenty of times when I don’t make the best possible choices. Like two weeks to a week ago, when I was trying to wean myself off of Geodon entirely. As it turns out, I still need 40mg to sleep through the night. It’s possible that I’ll be free of it in the future, but I can’t see that future happening any time soon. So, I wasn’t sleeping well and I was pretty strung out for a while.

    I was pretty gentle with myself. I didn’t ride my exercise bike all week because my mind was all over the place and I was just flat-out exhausted. I said to myself, “Self – I know I’m under the weather and I’m not exactly making the best life choices.” Sometimes the best a guy can do is to go back on the meds, get some sleep again, and ride out the storm. Also during my work shifts that week I got coffee from the break room coffee maker and even used sugared creamers. I got peanut butter cups from the vending machine one day, because the coffee and the peanut butter cups were my only chance in hell of making it to the end of my shift.

    It’s human nature. When we’re under a good deal of stress, or tired, or we’re sick, or we’re feeling overconfident or under-confident, we don’t always make the best possible choices at all times. Always important to realize that doing the minimum to get through the day is sometimes a Herculean feat in and of itself. 🙂

    Liked by 1 person

    • updownflight September 5, 2020 / 1:31 am

      Yes, indeed. I have really been at that point lately. I am just happy to be managing OK, despite.

      Like

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