Saturday Self-Evaluation Week 4
Saturday, June 22, 2013
Each Saturday, I evaluate my progress for the week, so I thought I'd share it here.
Week 4: 6-16-13 to 6-22-13
While the week started out rough, getting laid off last Friday afternoon, I decided not to let it derail me. After splurging on a glass of wine each evening on Friday and Saturday, I realized that was just what I was in danger of doing, so I got right back on track. I tried telling myself, "But it's red wine, it's good for me," but I know that is rationalization. I am not willing to give up wine for the rest of my life (horrors!) but for just a little while, it needs to go. My comfort is elsewhere!
I reintroduced dairy this week and it went great! I just realized this morning though, that I had not fixed myself a latte all week! These were my morning addiction and I would have sometimes 2 or 3 throughout the day! While I was gradually adding cheese and yogurt (Greek yogurt seems more like Sour cream, doesn't it?!) I forgot all about milk! So, this morning, I have treated myself to a latte which I am enjoying as I type this.
I also joined a gym and started working out with a personal trainer this week! (More about this in my previous blog post!) We are doing all-over fitness circuit training 3x a week, and I am doing some sort of cardio --walk/jog , elliptical or bike 5x a week. I am trying to do short periods of interval training. I am in terrible shape, so my intensity compared to most people is pretty laughable, but I have been able to do well on the bike which has some cool video courses to motivate me. My muscles give out on the elliptical before my heart does but I am trying! I am looking forward to taking my measurements next week :)
Great improvement from 68%! I did great on 3 meals, breakfast, protein at every meal, veggies, fiber (thanks to my Buddy Annette's recipe for flaxseed muffins in a minute!) , stress control and an apple or berries every day. I did moderately well on portion control, water-drinking, sleep and the "forbidden" foods, and still need lots of work on focused eating and fasting after 7. I realized it's not my job that's to blame, it's just me! I am changing the guideline to not eating three hours before bed. We'll see if that makes any sort of difference!
Weight 6/1 261.2 6/8: 250.8 6/15: 250.2 6/22 : 248.4
BMI 6/1 46.27 6/8: 44.43 6/15 44.32 6/22: 44.0
Week 4 Loss -1.8
Total Loss -12.8
Week 4 BMI Loss -0.32
Total BMI Loss -2.27
Plan for this week -
Keep my adherence >80%
Reintroduce grains to see how I respond. (can't wait to have some steel-cut oats!)
Stick to my fitness plan!
Continue stress management techniques to help me respond in a healthy manner to this new stress of being unemployed and a job search.
Completing week 5 & grain reintroduction
Next weight milestone -( 25 # loss )- 12.2 pounds to go!