After last weeks blog/getting back on the wagon, I kept myself accountable for the week (the blog starts below the dashed line further down if you want to miss out the "data":
My accountability record 2-8th aug.
Thurs - calories - in range. 15 min walk after work. - goals completed.
fri - calories - in range. 20 mins Turbo Jam - goals completed
sat - calories (over 2,200)- far too many from alcohol while enjoying the Olympics. over 60 mins walking. calorie goal not met but all tracked and accountable. Still a calorie deficit for the week.
Sun - calories - just under 1200 inc 5 F+V, fitnesss- cut grass and 38 mins watp. Me-time. Calories acceptable, goals met.
Mon - calories - 1200, 30 mins Turbo Jam, 62 mins walking including quite a bit of it in the rain. goals met. 1000 calorie defecit. An excellent day.
Tues - calories - in range walk 30 mins (did 25 - delayed at work, no time to walk as much as I wanted). goals just about met.
Wed - calories - 2300. not acceptable. Walked 50 mins.
Summary. Nutrition was OK most days. Far too excessive on some - alcohol does not work in my weight loss attempt. Exercise has been ok. I don't have much time for it, so need to continue to do the little "normal everyday" things like take the stairs instead of the lift rather than do workouts instead of other more important stuff. Overall not the best 1st week back on the wagon, but I have a decent calorie deficit for the week, have got the blood pumping again and feel I'm back on track.
What I learned was on most days I don't have a problem staying in calorie range if I don't give in to temptation with sugary snacks. I also learned that even though I go over the range when I drink, this excess is quickly absorbed so I wont stop drinking but i will make it fri/sat night only AND TRACK IT. Hopefully, knowing i'm "not blowing it" will make me stay on track better. Previously when I'd have excessive calories I'd stay away from the tracker because I didn't want the evidence staring at my face, and that in itself led to bad choices and overeating for me. Now I'm happy to go over my calories once or twice a week AND put them on the tracker. Slow and steady is better than crash and burn.
I'll see how my weight loss attempt goes this time. Maybe this is the attempt that gets me to goal and fixes some of the lifestyle changes I need for successful loss and maintenance