Fiberoptic's Journal, 06 January 2021

For my benefit in looking back on my journey to a healthy weight.

I am finally seeing 143 again as I did a couple of weeks ago. While Christmas and the Holidays had some temptations, I managed to work them in or exercise them off. My water is up as high as it has ever been, yet I got a drop to where I thought I should be in weight numbers. My scale also shows loss of 2.0 fat so I will take it all as good.
You really can't just go by the numbers on the scale. Don't let the numbers fool you. When you know you didn't cheat and are recording accurately don't throw in the towel. It will show! I gave up a couple years ago for this reason. I figure I should still be down a couple more lbs. but if I have regained some muscle I am sure that is even better. Muscle is better than fat! Muscle uses more calories and resistance training helps build them. It there fore raises your metabolism to burn more, even at rest. I am all for that, so I am eating more protein, exercising and beginning resistance training with bands. I can even do this while I pedal! Bonus!

I am not a seamstress, so measuring is not my thing, but in about 6 weeks my waist is down 2 inches and my hips 1.5 inches. Looking good!

Most of all I feel great. I decided to lose the 10 lbs. this month by a 1200 calorie diet and harder exercise. I really can eat well on just 1200. I have learned so much about nutrition as to stay healthy and sated while I lose weight and to stay well maintained going forward.

I am glad to be losing weight safely , learning nutrition and WOE , CICO, building muscle and increasing metabolism . Best of all learning how to keep it off once there. Who woulda thunk it?
143.2 lb Lost so far: 6.4 lb.    Still to go: 1.2 lb.    Diet followed 100%.

Diet Calendar Entries for 06 January 2021:
1196 kcal Fat: 25.31g | Prot: 62.74g | Carb: 196.07g.   Breakfast: AT Foods Ground Flax Seed, Quick Oatmeal (1 or 3 Minutes), Persimmon, Cocoa Powder (Unsweetened), Coffee with Milk and Sugar, International Delight Hazelnut Coffee Creamer. Lunch: AT Foods Ground Flax Seed, Apples, Plain Pancakes, Granulated Sugar. Dinner: Ground Beef (80% Lean / 20% Fat), Tomatoes, Five Guys Onions, O Organics Mixed Baby Greens, Kroger Red Wine Vinegar, Midland Harvest Meatless Chili, Turkey Meat, Quinoa (Cooked), Cucumber (with Peel). Snacks/Other: Persimmon, Cottage Cheese. more...
2216 kcal Activities & Exercise: resistance band while watching tv...sitting - 15 minutes, doorway resistance bands - 15 minutes, Walking (moderate) - 3/mph - 30 minutes, Pedalling - 1 hour, Resting - 14 hours, Sleeping - 8 hours. more...
losing 4.9 lb a week

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Comments 
Good afternoon have a nice day 😊 
06 Jan 21 by member: jenny3781
Advice on how not to feel hungry all the time on 1200cal? I eat about 1400cal a day and always feel hungry.  
06 Jan 21 by member: AbbyssinianRed
Can you share any information (books, websites?) on proper nutrition? We are pretty basic here. Daughter is doing Keto, but I'm finding that too much cheese is just not my friend. Doing more veggies and keeping it real (food wise) and simple is how I want to do it. Even though the carbs are up, the scale started to drop and that makes me happy. Course I have no plans to deprive myself . . it's not how I roll. But I can always use more information. 
06 Jan 21 by member: Gramma Shawn
Hi. After my stroke I wanted to lose the weight gradually, but was more concerned about eating properly. I eat more fruits and vegetables now. I found flax to be a great Omega -3 source as well as a great fiber for few calories. Fiber keeps you full and we need to aim for 25 gms. a day for women. Protein also keeps you sated, so fish and lean meat like chicken are great and low cal. Beans are also your friend ..... good for the heart and for the diet! There are many good sites that will tell you what i just imparted and other basics like avoid whites, sugar, starch, white rice, white bread and pasta. You can eat anything in moderation, but they really are wasted calories on a diet when you want to make every calorie count towards nutrition. Limit processed foods like sausage and bacon, bologna etc. Potatoes are not the enemy...its the toppings and salad dressings that add up. Use spice and olive oil (a healthy fat) . While wanting to do a 1200 calorie menu I want to have some variety. I am tired of my usual after 3 months....I shouldn't say that really because I do love them. Just want to experiment some more. I also eat nuts...almonds and cashews are my preference. Almonds are a source of Vitamin E. Cashews ...I forget! I did do a nutrition app. and lost weight before I joined FS. I have recently discovered quinoa to put in my salad as well as chicken for extra protein. I exercise and the protein will help stop you losing muscle instead of fat while doing so. Research and eat healthy. Make it work better for you overall. Good diet eliminates aches and pains too. Spices offer so many benefits. You are welcome to view my diet calendar and get some ideas that might work for you.  
06 Jan 21 by member: Fiberoptic
You're doing great!!! I gave up for those same reasons and finally also came to those same realizations about the fluctuation this year. We can do this!!!  
06 Jan 21 by member: bearnoggin
You bet we can and WILL Bearnoggin! 
06 Jan 21 by member: Fiberoptic

     
 

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