Diario de 59Carol, 07 sep. 19

This week has ended in a modest loss which is great to see. All week long I was like a yoyo. My eating was fairly consistent however my morning weigh ins were all over the map. Sometimes as much as 3 pounds in a day going up!!! I really am not sure why that happened. I am telling myself to stay the course and keep on eating as I have been and my body will adjust.

I have been on this particular weight loss journey for 54 weeks the last 52 with Fat Secret. Throughout I averaged 1.3 pounds per week until the last 4 weeks when things went wonky and now I am at a 1.2 pounds per week.

Reflecting over the last year the wisdom I can take from it is this:

Tracking has been incredibly important. I track what I eat daily, I record the calories daily and average them over a week to better see the trend, I track my weight losses (and gains) in my spreadsheet so I can see the bigger picture, I track my long term goals daily to see if I am fulfilling them. I may want to re-visit those goals to see if they are still the ones I want to be tracking (presently I track if I have filled in my charts daily, if I have exercised, if I have drank my water, if I have meditated, if I have supported my feet through exercise, if I have been snacking at night). When I am tracking something it brings my attention to it and often stops me in the moment as I know I will be tracking it (late night eating in particular!).

The food area: batch cooking and freezing meals that are portioned out has been key. Breakfast and lunch are usually pretty easy but the evening meal can be dicy unless I have it prepped this way. I now clear my kitchen table and eat there while having music on so that I can eat mindfully. (that is a new behaviour for me as normally my husband and I ate in the living room while visiting and watching the news) I am also cooking 'plainly' to avoid extra 'hidden' calories in sauces and add ons. I have learned to appreciate salad without dressing and now prefer it that way. Finally I no longer sweat the small stuff - if I am going out to eat I choose the best that I can off the choices offered to me and then enjoy my food. One meal here and there is not going to make or break me. It is the overall pattern that matters!

And now on to losing the next 40ish pounds!!

94,5 kg Disminuído hasta ahora: 27,3 kg.    Aún para ir: 17,4 kg.    Dieta seguida: Bien.

---

1195 kcal

Grasa: 40,73g | Prot: 73,02g | Carbh: 140,80g.   Desayuno: Tea (Brewed), Honey, Whole Milk, Poached Egg, Kombucha, Yam. Almuerzo: 365 Organic Jumbo Green Olives, Lettuce Salad with Assorted Vegetables, Split Pea Soup. Cena: Keebler Zesta Original Saltine Crackers, Dare Breton Multigrain Crackers, Cooked Beets (from Fresh), 365 Organic Jumbo Green Olives, Lettuce Salad with Assorted Vegetables, Cooked Summer Squash (from Fresh), Baked or Broiled Salmon. Pasa Bocas / Otros: 365 Greek Yogurt Plain. más...

2582 kcal

Ejercicio: Caminar (Lento) - 3/kph - 1 hora y 5 minutos, Estiramiento (Yoga) - 30 minutos, Durmiendo - 9 horas, Entrenamiento con Pesas (Moderado) - 13 minutos, Descansando - 13 horas y 12 minutos. más...