Current Weight: 197.8 lbs.
Loss/Gain: - 5 lbs.
Weekly Percentage of Weight Loss: 2.47%
1.2 lbs. Past Year-End Goal (199 lbs.)
28.8 lbs. to Goal (169 lbs.)
Exercise Hours: 10:06:01 hours
Exercise Distance: 43.43 miles (7.5 running; 16.32 walking; 18.33 biking; 1.28 elliptical)
Calories Burned: 5,967 (852 avg. daily)
Weekly Calories Consumed: 7,222 (1,037 avg. daily)
Net Weekly Calories: 1,255 (179 avg. daily)
I. Did. It.
I passed over the 200 pound barrier. And not just barely. This week I lost another 5 pounds, putting myself safely below the 200 pound mark. It was a tough week to get to this point. I worked hard to ensure I met my year-end goal a full THREE weeks early. Since I started this journey again 8 weeks ago, I've lost 41.6 pounds (an average of 5.2 pounds per week!). I'm now under 30 pounds from my goal weight. It just blows my mind to think that I've come so far so fast.
The hard work I mentioned? This week I exercised 3 more hours than last week, nearly doubled my total mileage covered, consumed fewer calories daily (barely), and burned about 2,000 more calories than I did last week. All of this in just 4 days of working out. I averaged a net of only 179 calories a day. That's a strict week.
In reviewing my data (which I do obsessively), I've noticed that I don't consume nearly enough fat. There's a huge discrepancy. When The Daily Plate calculates its percentages of the different nutrients and such, it does so based on the number of calories it suggests you eat daily to meet your weekly weight loss goal. For example, suppose I want to lose 3.1 pounds a week, it factors in my weight and gives me the total grams of fat I should consume, scaled down from a 2,000 calorie diet. I'm eating maybe 50% of the scaled down recommendation. So that's essentially a tiny amount of fat daily. I'm sure that isn't super great, but the low calories foods and small portion sizes I eat just don't contain much fat. I've always chosen foods with little fat, only now it shows more visibly with this low-calorie approach to weight loss. I need to do some research and find out just how important that fat consumption is. I may have to adjust some of the foods I eat.
Now that I've met my year-end goal, I need to think about the next three weeks, and plan for the new year. While I was sitting out in my hut, huddled next to the space heater at work, I did some planning:
I'm creating a NEW year-end goal of 190 lbs. I am 7.8 pounds away from that goal, leaving me an average of 2.6 pounds to lose per week over the next three weeks. That seems possible based on the progress I've made so far over the past 8 weeks. I gave some thought to the excessive (yeah, I see that) exercise and calorie deficit, and I came up with the following plan. I'm going to eat 1,100 calories on the days I exercise (an attempt to start building back up the consumable calories), while following the weight loss recommendation of total calories on the days I don't exercise (1,032). If all goes according to plan, that will give me a weekly total of 7,564 calories (avg. of 1,080 daily). This will allow me to eat a bit more on the days I need the extra calories.
That will leave me with just 21 pounds to lose in the new year. I'm going to slow down the weekly weight loss in the new year; that has always been the plan. I'm going to shoot for an average weekly weight loss of 1.5 pounds, allowing me to build back up the number of calories consumed daily to a more sustainable level. On this plan, it will take me approximately 14 weeks to reach my goal, sometime around mid-March. This is still well before my original projection of May. Fantastic.
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