Today is my first official weekly weigh-in. I ended the week 70 calories under my weekly calorie budget, despite my wedding anniversary and the Superbowl. The results? I weighed in this morning at 333.6, which is exactly 5 pounds under my previous weight. My goal remains to lose 1 pound every week. I also realize that a large portion of my 5 pounds was water weight, but I'm also confident that at least 1 pound was actual true weight loss. My goal for this week is to lose an additional pound to reach the weight of 332.6 or under. To accomplish this, I will:1) Eat less than an average 2,630 calories every day.
Remember, I'm working toward gradual weight loss. I could eat less than this, which would give me bigger numbers of weight loss initially. However, this would eventually stall my weight loss and also negatively impact my metabolism.
Remember, I'm working toward gradual weight loss. I could eat less than this, which would give me bigger numbers of weight loss initially. However, this would eventually stall my weight loss and also negatively impact my metabolism.
2) Do cardio exercises for 30 minutes on at least 3 days.
Also I will try to add weight training this week, but next week will be my formal goal in this area.
3) I will listen to the latest two episode of Fat2Fit Radio and two episodes of the Nutrition Diva.
4) I will read two more chapters in the Fat2Fit book. Oh, by the way, you can view the Table of Contents and a few pages of the book here.
5) Be polite to everyone that tells me I should do the latest Weight Watchers, Low-Carb, or Vegetarian diet. I don't do diets anymore. This is a life change, which is why I'm giving myself three years to make it a part of my life.
5) Be polite to everyone that tells me I should do the latest Weight Watchers, Low-Carb, or Vegetarian diet. I don't do diets anymore. This is a life change, which is why I'm giving myself three years to make it a part of my life.
6) Lastly, I need to add more veggies to my diet. I'm doing OK with fruit, especially apples, but need to eat more vegetables like broccoli. I'll accomplish this through better meal planning.
As a summary, here are my weight loss goals:
1 week goal (14 Feb 2011) Lose one pound to 332.6
3 month goal (1 May 2011) Lose 12-3 pounds to reach 325
1 year goal (1 Feb 2012) Lose 52 pounds to reach 286.
3 year goal (1 Feb 2014) Lose 150 pounds to reach 188
Rest of my Life Goal: Maintain this weight.
Rest of my Life Goal: Maintain this weight.
These goals are challenging, but God willing, I will be able to do it.
God bless and have a great week! I'll check back in a couple of days.
Jeff
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