Thursday, July 22, 2010

Weight Loss Mission - Week 2 Update



I cannot believe how quickly this week’s just flown by. It feels like it was just 2 days ago that I had posted my 1st weigh-in…. and all of a sudden, I’m having to weigh in and measure myself yet again.

Where has the time gone?

But first things first, I must apologize to my amazing readers for being such a complete knob. Yes, that’s me. Me, the knob. I had meant to reply to your questions in inquiries but for some reason, the time just got away from me and next thing I know, it’s Thursday, time for another update and I still haven’t responded to your questions. I’m sooooo sorry. I promise I will get to your questions in the next day or two.

In fact, I’m even going to try to address some of them here – kinda like killing 2 birds with 1 stone... not that I would actually stone a bird. But I digress.

Anyway, here we are. Another Thursday. Another weigh-in, measure-up day.

Don’t take this the wrong way. I really look forward to Thursdays because it’s the day that I get to see how well my plan for the last week worked. So, it’s not a negative thing whatsoever. This week just crept up a little too quickly, that’s all.

So, how did I do this week?

Weight: 130.4 lbs (down by 1.6lbs from last week)
Body Fat %: 27.4% (up by 0.3% - but that’s not a bad thing really – I will explain more shortly.)

Bust: 33.5” (No change from last week – Thank God for that!)
Natural Waist: 28.75” (decrease of 0.25” from last week)
High Hip: 35.75” (decrease of 0.25” from last week)
Hip: 38.75” (decrease of 0.25” from last week)

So how am I feeling? Pretty good. I feel pretty good with my progress. I’m continuing to lose inches, albeit small, but I’m losing. So that’s good. I’m glad.

As for the increase in the Body Fat percentage…. At first, I wasn’t thrilled. My immediate reaction was… WTF??? But I need to remember that Body Fat Percentage (BFP) is a percentage of your body weight. So, while my BFP may increase slightly, my actual Fat Weight (what an awful thing to think about), may not have changed or may have decreased.

How you ask??? Well, let me explain.

When I began, my weight was 135.2 lbs and my BFP was 28.1%. This works out to 97.2 lbs of Lean Body Mass (which is comprised of Lean Muscle, Water, Organs, etc.) And my actual Body Fat Weight was 37.99 lbs. In short, I had 37.99 lbs of fat in my entire body at the start of my Fat Loss Project.

After my 1st week, my weight was 132 lbs and my BFP was 27.1%. This converts to 96.23lbs of Lean Body Mass and 35.77 lbs of Fat. In other words, I loss 2.22lbs of fat between week 1 and week 2. However, the downside was, I also loss 0.97 lbs of Lean Muscle in at the same time. (I’ll speak about the importance of maintaining or increasing Lean Muscle in a moment)

In my 2nd week, my weight was 130.4 lbs and my BFP was 27.4%. This works out to 94.67lbs of Lean Muscle Mass and 35.73lbs of Fat. So what I was trying to say is, although my BFP may have increased, my actual Body Fat did not increase. I loss 0.04lbs of fat this past week. Not good but at least I'm not gaining Fat. The truly sad part is, I am still losing Lean Muscle because I lost another 1.5 lbs of which none of it was fat.

So, why is it important to maintain if not increase Lean Muscle Mass? I have read, and I mean, read loads of articles that say that Muscle helps burn fat even at rest. So based on this theory, I don’t want to lose muscle. In fact, I want to gain muscle so that my body can help burn fat while I’m resting, sitting or even sleeping. Muscle is metabolic. Fat isn’t. So when I’m losing muscle, my metabolism slows down… which explains why when someone is on a diet, after the first couple of weeks, the weight loss really slows down.

So, what am I going to do to ensure that I don’t lose more Lean Muscle Mass, well, I’m going to try eating more lean protein like Egg Whites, Fish, Lean Steak, Chicken Breast with every meal and since I eat 5 times a day, I’m going to make sure that I have a lean protein every time I eat.

For those wondering what I eat, here’s a typical day for me.

I essentially eat the same breakfast daily at 7:30am – which is, 1 Cup of Fiber One Honey Clusters with ½ cup of regular Fiber One cereal and 1 cup of Low Fat Silk (Soybean milk)

At 10am, I’m usually starving, so I’ll normally have 1 Banana. But since I need to add more protein to my diet, I’m now going to add 2 Low Fat Yogurts as well.

I eat lunch at 12 noon and my lunch normally consists of a Lean Protein and Vegetables. Today, I had 3.5oz of Sirloin with half a roasted zucchini and half a bunch of steamed Asparagus.

I eat again at 3:30pm and my afternoon snack normally consists of 3 Egg Whites (no yolks) and 2 cups of fruit.

I normally have dinner at 6:30pm and dinner is usually a 5oz portion of Lean Protein, like Chicken or Fish, Salad with low-fat dressing and steamed vegetables.

If I am craving carbs with my meals, I will normally have Quinoa (pronounced as Keen-Wah) which is lower in Carbs but contains 4 grams of protein in 1 cup of cooked Quinoa.

While I’m not losing a ton of Lean Muscle Mass, I am losing some, so I’m going to focus on eating more protein in hopes that my body will slowly do what I want it to do.

So, how did you do this week? Were you able to get your work-outs in? Did you eat as clean as you possibly can? I could have eaten cleaner this week … but honey took me out to Goldfish in Yaletown for our 13th year Anniversary and I blew my clean-eating and fell off the proverbial wagon. But like everything else in life, I dusted myself off and got right back on the wagon.

I hope you’ll write and tell me how you did this week. We certainly need each other for support. Being slim is not natural nor easy for me. I have to work hard, very hard in fact, to be slim. So, let’s count on each other for support. Together we will persevere.

Be Fierce, Be Strong. Love Yourself. Love, Karen

19 comments:

Andrea said...

You are doing great! I meant to start my weight loss program when you did, but I had a trip to Vegas and I ate things I shouldn't have. No willpower in Vegas. So sad. Anyway, I started my program this past Sunday. So far I've eaten well, but probably should add more protein after reading your post. I've also been good with exercise, so hopefully by the end of the week I will have some decent numbers. Keep up the good work! :)

王美妹 said...

來囉~先問聲安............................................................

Elaine said...

Keep up the great work! I've essentially been following a similiar plan for 5 or so months now (minus the exercise, I'm embarrassed to say, but I wanted to be honest). I'm thrilled to report that I have lost 23 pounds since early February simply by cutting back portions, cutting WAY back on bad carbs, and nearly eliminating processed foods from my diet.

I believe it takes 4 weeks to make a habit. I really do. The start of something like this is really rough for those first few weeks. But as time goes on, it gets much easier.

I highly, highly recommend The Thin Commandments by Dr. Stephen Gullo. It appeals to your vanity, for sure, but that's what happens to work for me. :-) I literally need to say to myself when facing down a craving for something horrible, like a donut ..."That donut will not make me happy. All donuts have done in the past is make me fat. I'm not going to be fat anymore. I don't like that donut enough to wear it on my thighs." Might sound harsh, but it's got to be to keep me from falling off the wagon. To use Dr. Gullo's terminology, I've 'boxed in' donuts -- I get one a week on our Sunday morning trip to Dunkin Donuts and that's it no matter what.

I needed a little boost about a month ago, I bought the book used on eBay and it's really helped me out a lot. I think Dr. Gullo makes a LOT of sense, and if more people approached weight loss the way he does, more people would be successful at it. It does help a lot if you like to eat fruit, vegetables and lean proteins -- if you're like my neighbor and you hate all three, well, you have your work cut out for you!

Keep up the great work!!
Elaine

Closet Crisis said...

Just want to congratulate you on keeping up the good work. I fell off the wagon this weekend (4 days of carbs and fatty meats, yummy). Back on the lean train this week though. Maintaining my "no carbs at dinner", expanding to "after 7PM unless I hit the gym".

To help me increase lean muscle mass, I've started exercising at home, to take away the "I can't get to the gym excuse". I've got a yoga mat and pair of 5lb weights. I do squats, push ups, dips, crunches etc as I'm watching some guilty-pleasure TV (like ET or TMZ, haha). Time flies and next thing you know you've sweated out 30 min. of your evening.

If you lose weight without gaining muscle tone, let me tell ya, it's not pretty. Trust me, I've been there.

Good luck with this coming week!

魏智偉魏智偉 said...

唯有用熱情、用智慧去觀察事物,這事物才會把他的秘密,洩漏給我們............................................................

ToryO_Vis建銘 said...

知識可以傳授,智慧卻不行。每個人必須成為他自己。. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

文王廷 said...

Learning makes a good man better and ill man worse.............................................................

建邱勳 said...

缺少智慧,就是缺少一切..................................................

偉曹琬 said...

Say not all that you know, believe not all that you hear.......................................................................

偉曹琬 said...

人生中最好的禮物就是屬於自己的一部份............................................................

小草 said...

期待你每一篇文章............................................................

玉韓韓韓婷韓韓韓韓 said...

好的部落格就要和好朋友分享--感謝分享..................................................

詹碧周宗翰周宗翰芸 said...

看到大家都留言-我也忍不住說聲---加油..................................................

Fuschia and Teal said...

I'll join this with you, we're about the same size. I'm 5'4" and weighed in at 134.5lb the other day:/ So I'm on a mission to get back to about 125lb - where I feel slim and good about myself.

Kristina said...

Congrats to you! Yay for determination...wanted to tell ya I loved your Miss Albright boots in some previous posts!
Kristina J.

Tabitha said...

Oh we're the same shape. Does any excess weight go straight to your belly first? I have never been able to whittle my middle, if I get any thinner my legs will be sticks.

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onlinephduk said...

Wow, this is truly inspiring for someone like me, thriving for progress on weight loss. Thanks a lot for sharing your experiences and hardships. I really admire your determination in pursuing your goal. Good job! I wish I was like you, so disciplined and focused. My, how could I ever get through with this program when you are surrounded by delish.


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Helen Keyes said...

I want to be fatter but it's too difficult. I think you should do exercises every day to be healthy and the weight is not a serious problem.

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