40 by 40: Checkpoint 5

February 10, 2012 Leave a comment

Today’s weigh-in shows that I’m down by another pound.  As I noted last week, I had stalled out at 18, but this week I appear to be back on track.

I have to admit that I was a little surprised – I expected to be flat again this week.  My wife’s grandfather died this week, and we’ve been spending a lot of time dealing with that.  As a result, there have been a lot of late night meals, fewer healthy dinners at home, and not much exercise.

I’m still doing OK on portion control.  We went out for dinner a week ago, and I ate what would have previously been a typical meal for me.  I’m happy to report that I felt miserably full after that meal, which tells me that my body is getting used to the smaller portions.

So for the record, I am 9lb toward my total loss goal of 40lb.  I’m still ahead of where I should be at this point, but the stall of last week still rings.  I need to make sure I stay on track with at least 1lb a week.

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Zero

February 3, 2012 Leave a comment

Nada. Zip. Zilch.

Goose egg.

Zero.

That’s what I lost last week.  Exactly zero weight.

I started off well.  I’d planned to blitz the week, running extra hard, substituting shakes for meals, and trimming back on the extraneous snacks.  With those changes, I had hoped to drop 3 pounds this week.

And then life got in the way. 

I had a book chapter that was due, and I ended up burning the midnight oil to get it done.  This translated to skipped workouts (I only worked out twice all week) and more snacks, mostly of the late-night variety.  Certainly not good excuses, but it’s the way things go I suppose.

Getting back on the horse

I shall be damned if I’ll let this get me down.  My 40 by 40 journey is a marathon, not a sprint.  There will be ups and downs.  As long as the downs (on the scale) outpace the ups, I’m good.

So this week was a success in that I did not gain weight; however, it’s simply not good enough.  I need to average a 1 lb per week loss, and that’s what I’m aiming for moving forward.  I’m still ahead of schedule, for the record, but I won’t use that as an excuse to rest.

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Weekly touchpoint, and some changes

January 28, 2012 1 comment

I’m still making progress toward my 40 by 40 goal.  I had my weekly weigh-in on Wednesday, and I was down another pound for a total weight loss of 8 pounds since January 3.  I’m happy to report that I am still well ahead of schedule on weight loss.  My progress graph appears below.

Image

Things that are going well:

  • Still avoiding soda for the most part.  I was drinking several Diet Cokes a day before I started this.  Even though they don’t have calories, there is some evidence that diet sodas contribute to unhealthy eating habits and bloat.  So I’ve done really well, having at most one per day (and most days I don’t have any).
  • Avoiding white bread and the like.  I haven’t completely given up on white bread, but I’ve significantly cut back on it.
Things I need to do better
  • Eat more celery: I was doing well with this, but I ran out of celery (which is no excuse, given that there’s a Kroger just up the road).  This is a healthy, filling snack, and I need to get back in the habit of keeping cleaned and cut celery for when I get the munchies.
  • Exercise: I’ve been slacking.  Time to get back in the groove.

A few changes

I’m going to mix things up a bit.  Though I’m still making progress, I’m not as aggressive as I was when I started.  I’m not exercising as much, nor am I being as cautious as before.  In fact, since my Wednesday weigh-in I’ve only done one session on the treadmill, and haven’t done a single meal replacement shake.  In fact, last night I went out with the family and really pigged out at On The Border.

So for the next 7 days (today through next Friday, inclusive) I’m going on a sprint if you will.  I’m committing to exercise for an hour a day, no excuses.  I’m also going to do a meal replacement shake every day, and get back into the groove of avoiding less-than-healthy snacks.  I’m hoping that at next Friday’s weigh-in, I’ll be down by 3 pounds for the week.

Also, I’m changing my weigh-in day to Friday.  My #gethawt friends all check in on Fridays, and I’d rather get in sync with them.

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40 by 40: Second Weigh-In

January 18, 2012 Leave a comment

As expected, I posted a more modest weight loss this week, down by just 1 pound for the week.  I’m actually pretty satisfied with just the loss; since I got sick this past week, I wasn’t able to work out nearly as much, skipping the treadmill for 4 days straight.

My diet and exercise are still going as planned.  I’m continuing to sub a shake for a meal at least every other day, and the last couple of days I’ve respectively logged 2.25 and 2.5 miles on the treadmill.  In fact, I’ve started missing some short bursts of jogging in with my walking.

So for the record, I’m down a total of 7 pounds.  With the inertia of the 6 pound drop for the first weigh-in, I’m still well ahead of where I should be in terms of fat loss.  Still quite a way to go, but I’m very pleased with my progress so far.

Second weigh-in

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It takes a village

January 15, 2012 1 comment

OK, it really doesn’t. A person is fully capable of getting fit by him/herself.  However, as the decision to change and maintain a lifestyle, joining together with others with similar goals and methods can help to increase the chance of success. 

So for my 40 by 40 journey, I’m following the progress of several others.  A few of the folks below have joined together in an initiative called #gethawt, which I’m summarily inviting myself to be a part of.

I’m adding all of these to my blogroll.  If you’re on a similar journey and would like to be linked (or if you know of someone else blogging about same), let me know.  Let’s do this thing together!

Jen McCown

Sarah Strate

Jeff Rush

Denis Gobo

Rebecca Mitchell

 

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40 by 40: Day 13

January 15, 2012 Leave a comment

I’m almost two weeks into my quest, and I’m still doing pretty well though I’ve been less aggressive over the last 4 days.  I got sick on Thursday (as in, buried under the covers fully clothed and still shivering kind of sick), and I’m still recovering.  I haven’t done any formal exercise since then, though I’ve stayed active in other ways… we took the kids swimming last night, I spent about 90 minutes cleaning up my truck today, and I’ve played with the kids a bunch.  

I have done well with maintaining my diet.  I’ve still been replacing a meal every other day (at a minimum) with a shake, and I continue to closely guard against large portion sizes.  I’ve not had as much water these last few days, though – I need to get back on that.  The only good thing about being sick is that my appetite has been diminished both from the illness and the meds, so while I burned fewer calories I also consumed less.

I’m still 3 days away from another weigh-in, but I’m setting my expectations for a modest loss.  I’m hoping to feel well enough tonight to get back on the treadmill for a brisk walk, and if I can keep that up over the next 3 days along with a daily meal-replacement shake, I should be set for a 1-2 pound loss.

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40 by 40: First Weigh-in

January 11, 2012 Leave a comment

I did my first weekly weigh-in this morning, and am happy to report that I am down by 6 pounds after 9 days!  Certainly part of that, as I reported earlier, is due to water weight and the detoxification of impurities from my body, so I don’t expect to maintain this kind of weekly loss.  Still, it’s a great shot in the arm to see results like this.

I’m still maintaining consistency on my exercise program, hitting the treadmill six days per week (and sometimes, twice per day).  I’m still doing brisk walks at a 10% incline, but I’m ramping up to start running again assuming that my knees don’t give me trouble.

So for the record, I’m 15% of my total goal after a week.  I’m currently at 561% of my expected weight loss for where I should be at this point.

Weight loss progress for first weigh-in

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40 by 40: Day 6

January 8, 2012 Leave a comment

The last few days have been reasonably good.  On Friday, I only had a short morning session on the treadmill, and relaxed my diet just a bit, having some take-out sushi and a beer for dinner.  I took the day off on Saturday – though I still ate reasonably healthy, I still took in about 2500 calories and did not exercise.

This morning I did a light breakfast (egg substitute breakfast burrito and toast with reduced-sugar jelly), and logged 50 minutes on the treadmill for a total of 2.4 miles.

Taking a day off

It’s still early, but I’m thinking that allowing myself to take an occasional day off from the regimine might actually help me stick to this thing.  You know, all work and no play…. Anyway, I’m thinking that if I take off one day a week (at most), it will allow me to splurge a little bit without derailing things.  Friday or Saturday would probably work best, though I’ll play it by ear each week.

Weigh-ins

Daily weigh-ins have little value, in my opinion.  Chances are I’m not going to see day-to-day changes in my weight, and even if I do, it’s likely to be unrelated my overall progress (for example, a little extra salt the day before leads to water retention).  I’m instead going to do a weekly weigh-in, and I’ll set Wednesday as the day.  It’s far removed enough from the weekend day off that it should give me a good picture of where I really stand.

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40 by 40: Day 3

January 5, 2012 Leave a comment

I’ve had a good couple of days since my last post.  Yesterday, I skipped the elevator and took the stairs to my 6th floor office.  I had a meal replacement shake for breakfast, a Healthy Choice microwave dinner for lunch, and another meal replacement shake, banana, and small handful of pistachios for dinner.

I hit the treadmill for about 35 minutes last night, logging 1.6 miles at around 3.2 mph.  This morning, I was back on the treadmill, upping the pace to 3.8 mph and putting in a full mile.  Breakfast was a homemade omelet and a small glass of OJ.

I weighed in this morning and was down by three pounds (to 189), though the loss is certainly water weight and not real fat loss.  Still, it’s great to have established a good pattern of diet and exercise.  More soon!

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Great article on getting in shape

January 4, 2012 Leave a comment

I came across this yesterday.  It’s an excellent post about getting in shape – not just pushing forward blindly and doing it (which often fails) but offers tips for exploring the how and why of fitness and weight loss.

http://nerdfitness.com/blog/2012/01/03/get-in-shape/

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