Wednesday, July 30, 2014

A Good Loss






Actually Perfection.
Another 6lbs gone with the wind! I'm so pleased with this number - it's exactly where I wanted to be this month. That said, no changes to daily calories, no meatless Wednesday, at least not now. I'll revisit again after next weigh-in.





Update

  You’ll notice below that my August goals are two fold, first I am leaving several goals there that I believe require reinforcement (1-9). Then I’ve added strength training and stretching as focused goals because I want to dedicate more time and attention to them. I’m hoping to join a gym, but I won’t have a decision for a few more days. If I do join, then my daily walking minimum will be dropped to 25 minutes. And finally, I’ve decided to include some new goals specific to ‘eating out’. As you know I discontinued the alcohol elimination. I was really pushing it with that one! So, going out to eat with friends/family is a real challenge for me. I love to laugh and have a good time and eating and drinking enhances the experience. One change I’m happy to have made over the past 7 months is reducing the number of meals I eat out. I did that not just because of the excess calories (which are significant), but also for health reasons. Fact is, no restaurant prepares food like I do. Restaurant food typically has a lot of ‘hidden’ calories and other undesirable things like oils, butter, sugar, sodium, etc. However, I’m no longer happy with having 3 to 5 3000+ calorie evenings every month and so I am including some new goals to help establish clear boundaries for eating out. Now that I have these very specific ‘guidelines’ I will publish them in my blog posting the day before any anticipated outing (or worst case scenario the day of) as a reminder to myself and to my readers. I will continue to do this until I am convinced that eating out is completely 100% under control and no longer an issue. That will probably take a few months. But it’ll get done, no doubt about it. 

  So, July was an excellent month. Another few pounds gone forever. July was a month full of fruits and vegetables and far fewer carbohydrates than any of the preceding months. I feel really good about the journey. You can really trace the evolution of my eating and exercise habits from week to week, month to month. Periodically I pull out the trackers / analysis / comment section and review my progress. Not just in terms of weight loss, but in terms of overall progress which to me is most important. Losing weight is a side effect of all the healthy changes I’m making. Limiting daily calorie consumption is as much about long term health as it is weight loss. Fact is, I can eat 1700 very unhealthy calories. People do it every day.  So good health, physical strength and long term superior quality of life these are my foundational goals. Not just weight loss. But for now, back to the business at hand.      

       Next Weigh-In:  August 27th



DATE WEIGHT
2/13/2014 351
3/13/2014 343
4/9/2014 336
5/7/2014 327
6/4/2014 321
6/30/2014 307
7/30/2014 301
Total Lost: 50



AUGUST GOAL SUMMARY:
Daily Calories: 1700
Monthly Weight Loss: 8lbs.
Exercise: Gym – twice per week
Walking: 30 minutes/day min.




       
       Goal Update for August

       1. Meatless Monday’s
      2. Skipping meatless Wednesday’s for now
      3. Seafood Friday (2 servings minimum, may split between 2 days if nec.)
           4. Daily Goal: 5 Vegetable Servings
      5. Paleo Dinner Every day
      6. No Carbs after Lunch (no carb snacks and no carbs w/dinner)
      7. No Coffee           
      8. No Gum
      9. No Pickles (or anything with added sodium)
     10. Strength Training – 2x per week
     11. Stretching – Once per day – full body. 10 minutes minimum
     12. Exercise: Walking minimum 35 minutes daily (or 25 if going to gym)
     13. Eating out – 2 times per week maximum (includes lunch)
     14. Alcoholic beverages: 2 large or 3 small once per week maximum
     15. Eating Out: No fried foods, bread/rolls, appetizers (other than salad)



A Look Back at 29 Days:

Daily Avg. Calories
7/1/141710
7/2/20141635
7/3/20141765
7/4/20141750
7/5/20142400
7/6/20141705
7/7/20141610
7/8/20141705
7/9/20141660
7/10/20141560
7/11/20141515
7/12/20143300
7/13/20141405
7/14/20141640
7/15/20141610
7/16/20141850
7/17/20141490
7/18/20141485
7/19/20142020
7/20/20141675
7/21/20141400
7/22/20141405
7/23/20141555
7/24/20141400
7/25/20141550
7/26/20143500
7/27/20141470
7/28/20141370
7/29/20141585
 Daily average:1749.13793



Let’s begin month 8...


Daily Tracker: (tonight)
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