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Good morning!
Weight today say 83.2 kilos. It's 100g under the average for the last 28 days. It's still great maintenance mode. :)
Over the last 28 days, I've had an average calorie deficit of 120 calories per day, just a little bit under, and it seems to fit with the intake/burn/weight.
Body fat percentage is down quite a bit today, under 10 - at 9.7% This is where I like to be, just a tad under ten. I gotta admit I like to see the one digit number on this. It makes me feel "safe" for a lack of a better work.
Muscle and fluid weight is up compared to averages, but that's probably just fluctuation a bit.
Overall, it's all good. I'm liking it.
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This morning, I am SLEEPY.
I worked hard yesterday, and had a lot to do. Right after work I had classes, got a few new clients signed up, and worked late after class introducing new clients to my system. I didn't go to bed until 10 PM, which is LATE when one wakes up at 3:30 AM.
On top of that, Fitbit tells me that I slept very unevenly. I had several very uneasy periods, and my total sleep time ended up at a little less than 4 hours, with a sleep efficiency of 77%.
It's gonna be a long day.
I'm glad there are no plans for the evening, because I know I'll be dead tired.
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So, I called the doc regarding my heart. He's gonna submit a request for a new shock to it, and asked me to go do an EKG. I did, and it confirms my theory, that it looks like my heart has bounced out of the sinus rhythm again. Boo.
I hope it will be fixed this time. I really liked the way it felt to have it running the RIGHT way.
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It is so interesting to have new clients in my classes. I love seeing how surprised they are when I start telling them that they essentially can do as they want and find the way that works for you within the system of the support from the group, counting the calories, and putting focus on the mission.
They all love it. They all have a little more faith in their weight loss mission, and that is the best starting point of all. Then, through the first week they get all the discoveries on calories that we all get that first week, and then they are just doing it, being happy and comfortable on their journey, AND losing weight. It's fun to see.
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Today is a little more calm. At least, I hope it is. I need a little break.
I don't have any interviews at work. I just had adminitrative work that I need to do. It's all simple work, it just needs to be done, so I'm gonna focus on that, along with having a nice cup of coffee (or five), drink my water, have my lunch and my protein shake, and then go home.
Easy.
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I did okay on the calories yesterday. I did what I'm supposed to, and even went a little over, as I could see that my calorie burn was gonna be high.
It's something I have to get accustomed to. NOT being in a large deficit.
These days, my body can usually handle a deficit of about 500-600 calories. I am not supposed to go lower than that. If I do, it'll make a dent in my muscle mass, and I don't want that. I just have to make sure to do this right.
Yesterday, I ended up burning 3250 calories (according to Fitbit), so I needed to UP my intake a bit. I did, but went a little too far. Still, there is a little deficit of a few hundred calories, and this IS what maintenance is about. Finding the right level of intake and burn.
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I apologize if my journal sounds a little unfocused today. I am SO sleepy.
I think it might be smart if I go sleep an hour before I go walking. Just to get a little more rest.
I will be back with more tomorrow. :)
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Today, I'm thankful for:
- A fun, busy day yesterday.
- New Clients.
- Morning coffe. More needed today than most days.
Happy Tuesday! Life is good!
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183.0 lb
Lost so far: 158.7 lb.
Still to go: 0 lb.
Diet followed reasonably well.
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gaining 6.2 lb a week
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