Weekly Update - 2/24/2008

February 24, 2008 · 23 comments

Diet starting weight: 295

Week starting weight: 267

Today’s weight: 264

Week weight loss: 3 lbs

Total weight lost: 31 lbs

This weight loss stuff is a fickle demon. This week I started off well on my plan, doing my cardio in the morning instead of lifting weights. The idea was that I have a better chance of getting my cardio in if I start the day with it rather than trying to do it later. And for the first 3 days of the week, that worked. Then a little travel, and a little bit of other distractions and the next thing you know is I don’t do any more exercising for the week. I ate too many girl scout cookies, I had some fast food, and in general I felt like I grazed too much.

And yet I lose 3 pounds.

Things I did well this week:

Did 3 days of cardio.
Continued with my morning sit-ups.
No major food binges.

Things I did not so well this week:

I didn’t do as much cardio as I had planned.
While I knew I was not going to be doing as much strength training as normal I had hoped to get a couple of days in and instead I did none.
Too much grazing and still too many calories at night.

As you can probably tell by my limited posting it has become hard to get pumped up to write when things on the plan aren’t going well. It’s amazing what a little victory like this can do for you - I feel suddenly energized this morning. I really need to focus on remembering this feeling and if I have a great week this week I could actually get below my lowest posted weight of 263 (I saw a 262 inter-week once).

Focus, focus, focus. I can do it.

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{ 23 comments }

Deidre February 24, 2008 at 12:46 pm: I am now at your doorstep everyday. Jan wrote about you this past week, and now I am going have another blog to follow. It seems as though everyone is struggling and we need as much support, be it good or bad news. You can’t only write when there is good news, we need to hear about the challenges too, and see how you bounce back. I can not start with one girl scout cookie or the whole box will be gone.
Ready Maid February 24, 2008 at 1:34 pm: You ARE a guy, aren’t you? Then stop wondering why you can “graze” for a few days and still lose weight. It’s the most unfair of all the gender differences.

Okay, I’m just kidding. Congratulations!!!
AndrewE February 24, 2008 at 2:29 pm: Great news John! It’s amazing how much easier it all is when the scale moves.
Cammy February 24, 2008 at 7:00 pm: Of course you can do it! You did a LOT of things right this week.

I wonder how much moving the cardio to mornings helped. From what I understand, it’s better that way because you continue to burn calories more efficiently during the day.

Anyway, congrats on the good week. Catch the momentum train and ride it through the next seven days.
TB-Milwaukee February 24, 2008 at 10:23 pm: It’s amazing what a little cardio can do as well. Exercise seems to be a key, that and girl scout cookies.
diamond February 25, 2008 at 5:34 am: Hey John, glad to see you are doing so well. Keep up the good job!
Health Nut February 25, 2008 at 7:35 am: Just keep going. I know the scale is a place to find comfort that you’re doing the right thing but it’s so not it at the end of the day. I stopped using the scale a long time ago and just focus on changing my eating habits altogether

You go John!
Steve v4.6 February 25, 2008 at 9:36 am: I think weight loss is an “inertia” thing- once put in motion, your efforts will carry you through (very) short periods of grazing. Congrats on your loss!
Shirley February 25, 2008 at 1:44 pm: John, You have a lot to be proud about. Losing 3 pounds this week is a lot. I too have had Girl Scout cookies in my house, but bought the new sugar free chocolate chip ones this year.
Mike February 25, 2008 at 4:21 pm: Good progress. Losing 3 pounds in one week is still something to be happy about. Keep it up
Tommy February 25, 2008 at 7:45 pm: congrats on the “no major food binges” part, that’s one of my major weaknesses
Cynthia February 25, 2008 at 8:03 pm: Excellent job! Keep up the focus though! It’s really important to remember these have to be lifestyle changes.
Catherine February 26, 2008 at 3:55 pm: Great job with the weight loss. Sometimes our bodies need a little grazing as long as we don’t make a habit of it.

I agree with the other comments on the fact that you do a lot of good things for your body.
Grimey February 27, 2008 at 11:44 am: Hey John,

I just stumbled across your blog. It looks like your doing really well.

I’m on a similar journey. I started in October at 207, and am working my way to 160 (I’m 5’9″). I’m currently at 169. For me there are 3 keys to my weight loss.

1. Make sure to work out at the same time. I go 3 days a week to the gym for 55 - 90 minutes. If I try and go sometime other than the morning, I won’t go at all. So pick a time that works and stick to it.
2. Journal your eating. It’s work. It’s a pain in the butt. It can make you feel guilty. But it also tells you what makes you hungry. It tells you if your near you calorie goal. It keeps you accountable to yourself. The weeks I don’t lose weight are the weeks I am not diligent about tracking my meals carefully. Sites like http://www.calorieking.com can be very helpful. I journal in an online program, but I use calorie king to get values for things I don’t know.
3. Eat less more often. Always eat breakfast and then try to eat a snack before lunch, a snack after lunch and a good dinner. I eat 5 times a day. My targets breakdown like this:
Breakfast (7:45 am) - 20% of my calories
Snack (10:00 am) - 10% of my calories
Lunch (11:30 am) - 30% of my calories
Snack (3:00 pm) - 10% of my calories
Dinner (6:00 pm) - 30% of my calories

Each snack has ~14 g (2 oz) or protein to stay with you and a carb (fruit typically) to give a energy boost. This should keep you from grazing.

Keep up the good work. It’s tough but it’s rewarding. I’m fitter than I have ever been. I feel like I could do just about anything.
Diana the Scale Junkie February 28, 2008 at 12:05 pm: You are back on track, you can ease back into the cardio, you’ll be kicking your own ass with it soon enough!
metroknow - AlmostFit.com March 5, 2008 at 4:57 pm: Hi John,

I found you through Entrecard and am really glad I did. I’m on a similar journey - started two months ago and have lost 16 lbs. We are in a similar weight range as well, so its even more inspiring to me to read about your experience.

So far for me I’ve been focused on diet changes first; However I kind of consider exercise my “ace in the hole” in that I’m gearing up to get going with it soon. I’m thinking about shooting for a local 10k walk/run as motivation, and possibly finding a running group.

At any rate, very inspiring - I’ll be subscribing right away.

Keep up the good work!

Jeremy (Metroknow)
http://www.almostfit.com
workout mommy March 7, 2008 at 5:36 pm: just checking in…haven’t heard from you in awhile?
Sally Parrott Ashbrook March 8, 2008 at 2:29 pm: Yay on your loss, John!

We all struggle at times. But that’s okay as long as we keep the focus long-term.
John March 8, 2008 at 5:31 pm: Ah, girl scout cookies. Foul tools of the devil. Especially those thin cursed thin mints!
Cynthia March 8, 2008 at 6:28 pm: Hope all is well! Check in when you can!

I was a Girl Scout. I *know* those cookies. I shudder to think of how many people I talked into cookies that I probably shouldn’t have.
Tim Wilson March 9, 2008 at 4:33 pm: Just found your blog - you are doing great! Keep it up!
Sue March 9, 2008 at 10:13 pm: Hi John, I haven’t been here in a while… but just wanted to congratulate you on the great progress! You can do it! In my opinion, its ok to eat what you like, but in moderation… that’s key!
Dona March 11, 2008 at 7:47 am: John - where are you???? I’m concerned that we haven’t heard from you in a while. If you have fallen pull yourself back up and jump back on the wagon! We can do this!!!