Week 22

Progress!

Saturday I weighed in at 206 which is a new low for the weekly weigh in, but disappointing as I was hoping to eke out another half pound for the weigh in after a good week of exercise and eating within the goals.

But then Sunday I clocked in at 205 lbs and today I'm hitting 204.5 lbs! Now lost 27 lbs overall. Hope I can keep it off for the rest of the week until Saturday but knowing my luck I'll sit heavy that day. I should move my weekly weigh in to Monday.

Funny thing is that I had my monthly cheat day on Sunday. And still didn't gain. Can't count on that every time but sometimes things work out.

In other news, I'm going to sign up for a fall race to run 5 km. Its an effort to provide incentive for my work on the treadmill and get me to push the speed I move from fast walk to actual running.

Saturday weight: 206.0 lbs

Week 21

Overall it was a good week in that I dropped back down to 206.5 and avoided eating a McDonald's Big Mac on Sunday despite being very very hungry. And, for more good news, recorded a new low of 206.0 lbs this morning.

However, My Fitness Pal took my weight loss as a perfect opportunity to offer to lower my caloric goals, and being the fool I agreed, so I found myself facing a chop of 60 calories a day from my diet. EGADS! I'M NOW SO VERY HUNGRY! Curse you psychology!

Time to load up on more vegetables in the house.

Saturday Weight: 206.5

Week 20

After last week's huge drop of over 3 pounds, I was not surprised to weigh in a pound heavier this week. I've been floating around the 207-208 area for the period and figure next week it will push lower as long as I behave. Having trouble fighting the "snackies" lately, where I have a single chocolate egg or a big of a rice crispie square and don't count it. I've recognized the issue and taking steps to address it but its hard, those small things are so small yet so tasty!

I took Lukas to the pool on Saturday, and even though I'm still very fat I felt a lot better about walking around with him without a shirt. I'll feel even better once I lose another 25 lbs.

Saturday Weight: 207.5

Week 19

On Saturday I hit another milestone as my scales dipped surprisingly low to 206.5 lbs, representing 25 lbs lost overall and half of my goal loss of 50 lbs. I was so shocked after a week of hitting around 208, and a new low the day before of 207.5, that I had to step on the scales again to make sure it was not a glitch.

So the battle continues. New jeans of size 34 fit nicely, all my summer shirts fit very comfortably, and tennis is starting up and I continue to hit the treadmill. I survived the Easter family dinners and minieggs with only a temporary slowdown and nothing but work work and more work on the house from here to mid summer. Everything is coming up sixes!

Saturday Weight: 206.5

Week 18

All week I was hovering around 208 and 208.5 until I got to Saturday and I stepped on the scales and saw 209.5 lbs. Cue insane rage; I really wanted to set a new low this week for my official weigh ins. Spent the rest of the weekend hovering around 209 and didn't get back to 208 lbs until today. I'm really hoping to drop below that marker this week.

Still, my weight loss has gotten to the point where all of my pants are far too big on me. Had Kim order me a couple pairs of size 34 jeans which means I really can't afford to stop calorie counting now! Even though my rate of loss has slowed down I'm still making progress. I need to buckle down more now that the Easter chocolates are gone. Sigh. Hitting 200 by July 1st looks to be unlikely.

Saturday Weight 209.5

Week 17

Sorry there was no post last week, Easter and Birthdays took all my attention.

I have found my weakness and it is mini-eggs.

I can avoid the temptation of all other Easter treats but mini-eggs... they are so small yet so tasty I find myself slipping a couple into my mouth all the time! Fortunately, they don't last and I behaved on almost all other fronts. The two Easter family dinners in a row were hard, though, especially avoiding too much desert.

The week after Easter I got down below 210 but stayed in the 209.5-211.0 range for a week and clocked in at 209.5 on Saturday. But Monday morning I stepped on the scales and was hugely surprised by the numbers 208.0 lbs! And again today so it wasn't a fluke. So I feel good.

That means I've officially lost 23.5 lbs which is significant because it means I have lost over 10% of my original body weight which does not sound like a lot but really it is. Next milestone is just a pound and a half away to represent half way to my goal of losing 50 lbs.

Now that Easter dinners and chocolate are behind us and spring weather is in front, I have hope I can do it sooner rather than later.

Saturday weight: 209.5

Week 15

Yes, this saturday I weighed more than last Saturday, but I can explain!

Earlier in the week I dropped down to 210.5 lbs and then 210.0 lbs by Friday morning which made me very happy. However, Friday was my once-a-month "cheat day" where I don't track calories and I indulge in my desires for too much food and chocolate. Ah, so good. But the upshot of that is a couple days getting back down again after the sudden infusion of food.

Anyway, now that I'm toying with 210 lbs, I am looking at my next goal of 200 lbs by July 1st. That gives me 2.5 months to accomplish it so I'm hopeful.

Saturday Weight: 212.0 lbs

Week 14

One reason I started blogging this weight loss journey was to write my thoughts so I could pass them on to others struggling with weight loss later on, sort of, "I did it but it wasn't easy and it took time" lesson. Another reason is to allow me to gain perspective on a weekly basis to see progress over time as compared to day to day.

This is a perfect example:
Week 10: 216 lbs
Week 11: 214 lbs
Week 12: 213 lbs
Week 13: 213.5 lbs
Week 14: 211.5 lbs

So taken together we see that over the past four weeks I've lost 4.5 pounds, comfortably over my 1 lbs a week goal. But on the daily basis I feel frustrated because I hit 211 between the week 12 and 13 weigh ins, and hit 211 again between week 13 and 14 weigh ins, but didn't break below 211 on Saturday. So I feel disappointed that I failed to do so, while the big picture reveals everything is going along swimmingly. This is why daily weigh ins can be a bad idea.

Anyway, beyond frustration I've also had a lot of cravings for unhealthy food this past week and especially this weekend. I avoided breaking my goals (for the most part) but I'm struggling right now for some delicious junk food. Hopefully this week I can break down to 210.5 lbs for some positive motivation.

Saturday Weight: 211.5

Unlucky Week 13

I had an up and down week for this one.

Early on in the week I went from Saturday's weigh in of 213 down to 212 and then 211! I broke the 20 lb mark! Hurray! .... And then I prompty had a splurge day on Thursday and ill-advised amount of ma and cheese dinner on Friday and faced 213.5 lbs on the scale on Sunday. *facepalm*

Fortunately I'm back in the saddle and weighed 212 lbs this morning so I expect to be returning to 211 and parts beyond soon. Local highs versus local lows and all that. As long as it keeps trending down over time.

On the day I did hit 211 I was talking to Andrew about my success and how happy I was and another friend piped up asking how I was doing it. I blithely replied "eating less" and he proceeded to inform me that I had to do more than that or else it would not stay off... you know, the usual well intentioned stuff that we all (should) know about lifestyle changes versus fad diets, etc. I said, "yeah yeah, I know the theory and everything" and he started in on me that it wasn't just theory and I should do this and that and I kind of lost it on the poor guy. I know he was trying to help but I hate unsolicited advice, especially about weight control from people who have never been fat in their life.

Saturday Weigh In 213.5 lbs

Week 12

And the good news keeps on coming. Another week, another whole pound lost.

We're sitting at the cusp of 212 lbs, the low point marker from last year. I need to break past it as a mental block to prove to myself I can keep going and not get stuck like I did last spring. Incidentally, 211.5 lbs represents the 20 lbs lost marker, so double whammy.

Spring cannot get here son enough for more outside time and activity.

Saturday Weight: 213.0 lbs

Week 11

Despite hitting a new excellent low of 214 lbs this Saturday after a week where I was hovering around 215, and a low I might add that was 2.5 lbs down from the week before, AND a weight that represents my successful non-sick lowest weight from last year when I counted calories, I still feel fat.

The first ten pounds feels like you've lost a million. The next ten? Feels like only a handful. Sigh.

On the bright side, since I still feel fat it means I'm still dedicated to counting calories and continuing to lose weight unlike last year where I really ran out of steam and started letting a lot of bad habits back in by this time. It give me promise that this time is different and I'm going to reach my goal of 180 lbs this year.

Besides, I might still feel large but there is tangible evidence I'm continuing to get smaller. My pants are constantly getting looser, my belt is on its last notch down two from December, my shirts and sweaters are all getting baggy except my new ones which are only XL instead of XXL... I'm losing weight, just feels so slow.

With Jiu Jitsu ending this month I'm going to have to really work harder in the work gym to keep up the healthy weight loss. I'm really dying for summer where I can start getting moving outside more. Here's to under 200 by summer's end!

Saturday Weight: 214.0 lbs

Week 10

Despite spending all week at 216.0 lbs, Saturday morning my body decided to piss me off and jumped to 216.5. Sigh. One of those local highs I was telling you about. But then Sunday I was 215.5 lbs, and today 215.0 so its all good.

I had a bit of trouble controlling myself around the chips and mini-eggs at Kaelan's birthday party yesterday so I was forced to have only a banana and one slice of toast for dinner, still blowing my calorie limit for the day. Not smart. Going to need more willpower if I'm going to keep going down. Fortunately summer with its plenty of physical activity is coming and I'm hoping to power through the 212 mark before June gets here. Two months, should be easy.

Saturday Weight: 216.5

Week 9

After last week's big drop I was expecting to hold the line or even bounce up a pound but was happy to see a little dip again. *Happy Dance* As long as I can keep from plateauing this time at the ~215 mark I should be good to go on down below 200. *fingers crossed*

Anyways, while entering my progress on MyFitnessPal.com it asked me if I wanted to update my goals. Huh, never saw this before, I said to myself. I picked OK and it promptly lowered my daily caloric goals from 1870 calories to 1810. While its only a 60 calorie difference, it felt like 600! It convinced me I need to get more exercise more often.

Summer can't get here soon enough.

Saturday Weight: 216.0

Week 8

Remember how last week I pointed out that I my Saturday weigh in was a local high point from the fluctuations a person goes through in a week? Well, this Saturday was another fluctuation in the other direction. By Monday I had bounced up a pound and a half to 218 but its all good, as long as the trending is down.

So at 15 lbs lost since I started, I'm back to roughly where I was last year when I plateaued and stalled. Then I was sick with Strep Throat for a week, lost four pounds, and stopped tracking food and calories.

Can I break the barrier and get down to 210 lbs before summer swings in?

Saturday Weight: 216.5 lbs

Week 7

So we are right in the heart of the grind now, and this will probably last until I hit my goal weight of 180 lbs. What this means is that my weight will flux up and down from day to day, like this past week when I hit 219 on Wednesday, 220 on Thursday, 219.5 on Friday, 220 on Saturday, 219 on Sunday, and finally 218 on Monday and today (Tuesday). If I was only going on a weekly weighin basis on Saturday's it would look like I had lost nothing from one Saturday to the next (both at 220) but in reality the first was a new low and the second was a local high flux. Over time, as long as you follow your plan, the trend will be downward but the local daily fluctuations can be disheartening if you let them get to you.

So, while Saturday's weight was the same week on week, I'm actually down two pounds from last week which makes me very happy indeed, sitting at 13.5 lbs lost since Jan 1st.

Which brings me to the next topic: the most dangerous thing about losing weight as an obese person.

When you are really overweight, and you decide to start a weight loss plan, the first few pounds are easy and before you know it you've lost a belt size or two and you feel amazing! Hardly anyone looking at you can see a difference but you feel great, and lighter, and healthier, despite losing less than 5% of your mass. And that's when the slipups can happen. "Its ok, I should reward myself." Or: "Just this once." The slipups start occasionally.... then more often... then BAM your weight loss plan is in the garbage and you slowly get back into the bad habits again.

The moral of the story is this: eternal vigilance. You are not on a weight loss program, you are trying to change a lifestyle.

Saturday weight: 220.0 lbs

Week 6

Week 6 did not go as planned. From Saturday to Saturday I lost only a half pound, possibly due to my "cheat" day for my Birthday party on Saturday, followed by a questionable guess of calories of a pork chop on Thursday. Or maybe its just a natural fluctuation. Or maybe my fat is being replaced by heavier muscle as I get in shape. I dunno. The second guessing and self doubt runs rampant at this point and I understand why they say you should only weigh yourself once a week to avoid the mind games.

By Monday I had lost another half pound though, so I felt a little better. It helped I behaved all weekend despite being at a family gathering on Saturday AND Sunday. Sunday was the worst; trying to avoid delicious sandwich, chips, Salsa dip, and cake all at the same time! I managed though, and even had room for cake.

So overall, 12 lbs lost, broke the 220 lb barrier, and more determined then ever to break last year's low of 212. Just really hard going right now... I could use a victory.

Saturday weight: 220.0 lbs

Week 5

I'm in a bit of a plateau for the past half week, probably partially due to my cheat day I had on Saturday for an all day party with my friends. I was hoping to get down to 220 or lower by Saturday as I hit 220.5 lbs three days prior on Wednesday's weigh in, but I did not and it left me a little deflated. (Or inflated! HA!)

Regardless, Once Saturday was over I got back on the calorie counting and today I made it to my Jiu Jitsu class despite some time pressure. With luck, I'll hit that 220 lb mark by Wednesay this week and sail into the 219.5 lb mark by Saturday.

Saturday Weight 220.5

Week 4

Late last week was when the cravings really started to hit, and Saturday was really bad for being hungry.

I think the main culprit of my difficulties was the fact that Friday I was forced to stay home due to broken water heater and thus missed my afternoon training at the dojo. And into that being involved in very boring work all alone in the basement at home and its a recipe for wanting to snack / drink Coke Zero without having the extra exercise calories to stave off the hunger pangs.

Then on Saturday I underestimated the number of calories in a chicken burger I had (should have pre-entered before eating and I could have cut back!) and ended up 2 calories over budget! Not impressed, especially on movie night. Sunday was better though, and I still woke up Monday morning down half a pound from Saturday morning.

Regardless, I'm looking forward into getting back into the swing of things this week before my upcoming birthday party board game extravaganza on Saturday.

Saturday Weight: 221.5

Week 3

I was weak and checked my weight on Wednesday morning after four days of the new calorie limit, rather than waiting until Saturday. I was please to find a nice low number of 223 on the scale indicating that Saturday's measurement was probably a higher than normal fluctuation. I got on the scale on this Saturday and was greeted with a nice 222.5 lbs readout, officially putting me down 9 lbs since new years day. Excellent!

I know this rate of loss (9 lbs over 18 days) will not sustain itself but its nice to have some immediate tangible results to power me into the next phase where weight loss will be more gradual.

* * * * *

Being aware of calories and exercise makes me more aware of weight loss ads and programs on the internet and TV and while I've always been skeptical of these programs and products and websites, I get extra mad now as unscrupulous people prey on the hopes and fears of those less informed or looking for a magic bullet.

Look, its simple math: your body needs so many calories to operate per day and survive. Since we evolved in the past where times of food scarcity were often your body has a storage system such that if you eat more than what your body needs to survive this instant, it will store the extra calories as fat. If you eat fewer calories than what your body needs, it will burned stored fat to make up the difference.

There is no other way to weight loss. You can try and trick your body or trick yourself, but ultimately you need to eat less to lose weight. In fact, technically you could eat nothing but sugary junk food and still lose weight as long as you kept under the calorie needs of your body. You'd have other problems of course, but you'd lose weight.

Now exercise helps in that it makes your body require more calories in a day thus burning more fat in the process (unless you've been like me in the past and simply ate the gains away every time you exercised to appease the gluttony demon inside you).

To summarize: to lose weight, eat less and exercise more.

Next time maybe I'll dive into what kind of food is best to eat

Saturday Weight: 222.5 lbs

Week 2

I weighed myself on weighing day, Saturday, and found myself down half a pound over the week. Despite this being my goal in my calorie counter program I'm using (My Fitness Pal to be precise) I felt disappointed. I had had a great week in terms of meeting my caloric goals and exercising and to only see a small benefit was underwhelming.

Now I know there could be plenty of reasons for the result. When you start exercising, muscle is heavier than fat. My entry for the week before was down a lot so maybe it was too low and I had modest losses two weeks in a row. Or maybe I was retaining water Saturday morning. Who knows?

Regardless, I decided that I was adapting well to my 2130 calories a day and the cravings were getting under control so it was time to move my weekly goal to losing 1 pound per week instead of a half pound. This lowered my daily calorie goal to 1870 which doesn't sound like a lot but really was noticeable right away. Over a week it adds up to an entire day of eating. Egads!

But here we are Tuesday and I'm surviving. Hungry a lot, but not starving. Right now I'm aiming for a 300 calorie breakfast, ~500 calorie lunch, leaving ~1000 calories for supper. Mornings, afternoons, and late evening are the hardest right now as they seem to be my prime snacking times.

Next step, getting more in shape so I can make the push for my second degree black belt.

Saturday Weight: 226.0 lbs