Sunday, April 14, 2013

My Week in Numbers... Including a Weigh In

This was a very good week for me! My eating was 100% on plan, with no off-plan bites at all since that dreadful bite of beef in oyster sauce last weekend that sent me to the ER. This week finally felt easy for the most part. I had a few hungry moments, but managed to get through it without extra food. I made my meals delicious and healthy: baked fish, extra lean ground beef, cauliflower, tomatoes, mixed green salads, light cheese, Egg Beaters, squash, celery, red peppers, tuna, eggs, broccoli, and scallions. I had a couple of small snacks during the week of almonds or pistachios and drank lots of water. This morning the scale said 209, which is a one pound loss from last week. I'll take it!

This week I tracked my calories daily in a food tracker. It's not really *necessary* on Medifast, if you follow the plan, eat 5 Medifast meals and measure your meat and veggies, but I think with my slower losses it may be beneficial for me to see where I am and what may need to change. Here's my stats for the last 7 days, averaged:

average per day:
1002 calories
108 g protein
89 g carbs
33 g fat

This is all perfect, within the guidelines set by Medifast dietitians. The only thing I'd like to change is to lower the carbs just slightly; it's okay to have up to 100 g carbs per day on Medifast, but the "optimal" range is 80-85g/day. 

What I really like about this plan is that it literally takes me about 5 minutes per day to log my food. It takes little thought and I am free to focus on *life* rather than food. I do have to decide what to cook for dinner each night, but that's no harder than it was for the past 20+ years having a family! 

I did not exercise this week. At all. I totally dropped the ball on that and my body is feeling it! I'm a little stiffer and less energized when I don't bike, so my goal for the coming week is to get back on. 

That's all for now. Getting closer to being back under 200 again. Finally.

Disclosure: I receive free product in order to comment on my experiences on the Medifast Program. Medifast products are not intended to diagnose, treat, cure, or prevent any disease or illness. Any medical improvements noted while on the program are related to weight loss in general, and not to Medifast products or programs.


timothy said...

BRAVO! glad you had a good week!

Anonymous said...

Nice job for the week! I am wondering, though, why you feel that you need to tweak your regimen to do better than one pound per week? I've always understood that to be an ideal rate of weight loss, making one less prone to yo-yo-ing in the long run. I think that shows like the Biggest Loser have unfortunately caused people to have unrealistic expectations of weight loss. (I'm not saying that that is how you've acquired any expectations, but I do think it's a prevalent notion "out there".) One pound per week is healthy and sustainable!!


Lyn said...

Thanks guys :)


I agree! A pound a week would make me pretty happy. I averaged about 1.6 lbs/week on Medifast last time and that was with a lot more exercise. I am currently *not* averaging a pound a week, though... I have lost one pound so far in April, 3 pounds in March and 3 pounds in February. I can live with 3/month, but would like to maximize my losses (reasonably) in a healthy way.

Anonymous said...

I've been following your blog for years and I have to say it looks like you are finally back in the groove. I can totally see you reaching your goal and staying there. Kudos!


Theresa said...

Awesome Lyn!!
A pound in a week is great! 52 pounds lighter next spring? I think so!! You are inspiring!! I don't think you need to change anything. :)

dlamb said...

Great job staying with your program, Lyn. Getting that kind of control is key in motivating you to keep moving forward in the direction that you've been aiming for!

I found that when I FINALLY got control over my binges (your blog was responsible for that, more than 1.5year ago), everything else fell into place. Tweaking to this day, as I am at a comfortable wt. and not necessarily looking to lose anymore, but that first step was absolutely necessary.

You string a few more of these weeks together, when eating on program becomes as part of your routine as brushing your teeth and you will start looking forward to living your life again, as a much healthier person. THAT will carry you through to goal and eventually to a life free of pain, discomfort and fears that are elicited by the extra wt.

Lori said...

I have a friend whose doctor told her to lose a pound a week. It sounds so small, but when I think if I'd done that four years ago, I'd be at my goal weight now.

Keep it up!

Jami Stakley said...

Good for you girl! Keep us all motivated. On another note I just made your tuna casserole recipe. It is amazing!

Jennifer said...

Thats wonderful! I am just getting back into the swing of things myself. Its a struggle but I think I am finally getting it!


InWeighOverMyHead said...

Good job!

Mary (A Merry Life) said...

Good job Lyn! Happy to see that you are doing well and getting closer to where you were. It always makes me happy to stop by and see things are going well for you. :)

Samuel Young said...

Very good to see your post… In individual 1 pound is very less to think but it costs while cutting the pounds. Since 1 month I am in plateau, I knew the value of 1 pound weight loss. Keep going on. Good Luck.