Weight Loss Journey

[Matt J]

Week 4 weigh in today and I met the goals, so now I just have to maintain for the final 2 weeks to get my initial investment back!

 

Total on the week was 3.5 pounds of fat lost for a total of 15.6 pounds of fat lost. That is a total of 7.1% body fat lost in one month.

 

Unfortunately I got a head cold day before yesterday and am out for the count until further notice, so no real exercise to speak of in the last two days.

[jaysno24]

> @"Matt J" said:

> > @highergr0und said:

> > Man 10 lbs of fat and gaining 4 in lean mass is insane for a week! I'm about 6 weeks in to my latest adventure, down 9 lbs at 40, down about 8 lbs of fat and 1 lb of body mass. I'm switching to more weights / less cardio this week as my endurance is way improved. Just got to get the diet dialed in

>

> Turns out I had the calculations wrong. I was so proud too!

>

> Week 2 weigh-in yesterday and my totals for the 2 weeks are down 12.8 lbs fat and up 1.5 lb of lean muscle.

>

>

 

Heck yeah!> @"Matt J" said:

> Week 4 weigh in today and I met the goals, so now I just have to maintain for the final 2 weeks to get my initial investment back!

>

> Total on the week was 3.5 pounds of fat lost for a total of 15.6 pounds of fat lost. That is a total of 7.1% body fat lost in one month.

>

> Unfortunately I got a head cold day before yesterday and am out for the count until further notice, so no real exercise to speak of in the last two days.

 

Nice! Finish strong ?! Then keep on keeping on!

[Matt J]

Ended on a good note, after the head cold flu my last week numbers weren't as good, but I got to nearly 8% lost and won the challenge. I'm mixing it up now with 3 clean days then a cheat meal or two. Basically eating clean at home and trying to keep it within reason out and about. Going to scan myself once a month with a 3 month goal to maintain body weight while building muscle mass.

[ralph11]

I've been a licensed chiropractor, kinesiologist, nutritionist for 35+ years. In the last 3 years I've had 7 patients who have lost over 100 lbs., and several others who are now very happy about their appearance and loss of joint pain. It's very individual, and basic.

1). Morning or afternoon 3 mile walk, minimum....building over time in speed, endurance, or length.

2). Change to Vegan diet, avoid processed, salted, sugar laden foods.

The results here have been nothing short of amazing. Very gratifying to receive letters of appreciation from spouses of formerly overweight partners.

[bu11dog]

> @"Matt J" said:

> Ended on a good note, after the head cold flu my last week numbers weren't as good, but I got to nearly 8% lost and won the challenge. I'm mixing it up now with 3 clean days then a cheat meal or two. Basically eating clean at home and trying to keep it within reason out and about. Going to scan myself once a month with a 3 month goal to maintain body weight while building muscle mass.

 

Nice work.

 

Our department is starting a new challenge next week. I'll spend the weekend eating poorly to bulk up for the weigh in next week. :)

[Matt J]

> @bu11dog said:

> > @"Matt J" said:

> > Ended on a good note, after the head cold flu my last week numbers weren't as good, but I got to nearly 8% lost and won the challenge. I'm mixing it up now with 3 clean days then a cheat meal or two. Basically eating clean at home and trying to keep it within reason out and about. Going to scan myself once a month with a 3 month goal to maintain body weight while building muscle mass.

>

> Nice work.

>

> Our department is starting a new challenge next week. I'll spend the weekend eating poorly to bulk up for the weigh in next week. :)

 

Gotta do it. My last meal before the challenge was a meal deal at Micky D's. ?

[DShepley]

I have lost 32lbs since January 1st. I started the year at 190lbs, (I'm 5'7"), which is the heaviest I've ever been and last week I weighed in at 158lbs. For me I have the most success by turning it into a math problem, ....track your calorie intake and be honest about it. I use myfitnesspal to log my food and find it to work quite well. Next, identify the habits that are leading to your over consumption of calories and find ways to minimize them. This battle is 90% about what you eat and you really can't out work a poor diet; 1lb of body fat is equivalent to 3500 calories, and it's a heck of a lot easier to eat 3500 calories than it is to burn an excess of 3500 calories through exercise. So, track what you eat and start making better choices but be aware of how much you are consuming. Don't demonize any one type of food, moderation is fine as long as it is truly moderation, (something isn't a 'treat' if you have it every day!). Removing something that you enjoy entirely from your diet is a recipe for failure,..don't strive to be perfect every day, but you need to be aware of calories so you can learn to be 'happy' while in a caloric deficit. Apart from this, move...exercise is great and will speed the process up, but....only if you aren't sabotaging the effort by over consuming. My advice,....pick a daily caloric intake target that is healthy, 1500-1700 calories, (depending how active you are), and treat any exercise as a bonus caloric deficit.

My motivation came in the form of joining the gym, seeing my body change in the mirror rather quickly was motivation to keep some balance in my diet. I have found food that I enjoy eating, and one key to success has been to pack my lunch daily, (before bed), rather than eating out. I have also looked for small changes that can add up over the course of a year, for example, I cut out cream and sugar from my coffee, and no longer put butter on my sandwiches. I also have given up french fries, (this one is hard), but figure if I'm going to eat 600 calories of burger, I probably don't need to have 450 calories of french fries along with it. Now it is a habit to just order the side salad.

One other thing, the less processed a food is, the longer it is going to keep your body feeling full as you work to digest it, (think veggies, real proteins, etc.), and typically the less dense it is going to be in calories. Find enjoyment in this type of food, and also, start reading nutritional info on labels and make yourself aware of portion sizes.

 

Find your motivation, to start my plan, I posted a rather unflattering photo on Facebook outlining my plans, then started a Facebook group to post updates and for others to join so we could help each other along. My thought process for this, which worked well, was that every day I would post an update with my plans for the day, (meal plans, and work out plans). You are much more likely to follow through on something if you tell someone you are going to do it..., so start telling people, it will hold you accountable.