Week 3
Goal #1: Water! My first goal will be to drink at LEAST 8 glasses of water a day or more. For whatever reason, I really struggle with drinking enough water everyday. The only time in my life that I drank a healthy amount of water, was during pregnancies and breast feeding.
Drinking water throughout the day is so important for weight-loss and wellness. It replenishes the body, flushes out toxins, improves digestive health, increases the rate at which the body burns fat, and promotes the breakdown and elimination of fat cells. There is now scientific research that has found drinking two glasses of water before each meal suppresses your appetite and overall food intake. There are so many reasons why drinking plenty of water is beneficial and essential in good health and losing weight.
Goal #2: Meal Prep. I've never done a meal prep before but I always see my friends doing them on social media and they're usually related to weight-loss. This week my friend Katy showed me one of her favorite recipes for a meal prep for the week. She made this meal divided by 6 (picture on the left) , while I took notes and taste tested (a very important job in case that's unclear).
This meal prep includes: 2 Turkey Meatloaf Muffins
Baked Sweet Potato Mash
Sauteed Squash anZucchini
Steamed Broccoli
Total Calories=350
This was so good and filling for only 350 calories! I was very impressed to say the least.
Summer with the kids has been so incredibly busy with all of their activities, classes, play dates, etc. We're constantly on the go each day. I've been eating fast food more than I'd like to admit. And while I still attempt to make healthy choices when ordering at a fast food restaurant, it's still processed and ultimately unhealthy. It's a bad habit that I need to break and having a meal ready to go that's healthy and filling is essential staying on track.
Wednesday
Starting Weight: 189.5`
Breakfast: Coffee with Cream and
Greek Yogurt (Almond Coco Loco Flip)
Lunch: Asian Sesame Chopped Salad
Dinner: Quinoa Enchilada Bake
Dessert: Apple Crisp Oatmeal Bake
Snacks: Mozzarella Cheese Snack (Costco)
Water: 8 Cups
Exercise: Walking 30 Minutes (mod. pace) and Calisthenics 15 Minutes
Steps: 9,061
Total Calories Consumed:1,270
Total Calories Burned: 645
Thursday
Breakfast: Coffee with Cream
Greek Yogurt (Almond Coco Loco Flip)
Lunch: Santa Fe Chicken Salad (Trader Joe's)
Dinner: 2 Slices of Pepperoni Pizza
Snacks: Grapefruit
Dessert: Gelato Affigato (gelato with espresso poured on top)
Water: 10 Cups
Steps:13,194
Exercise: Walking Brisk Pace 35 Minutes
Total Calories Consumed:1,373
Total Calories Burned: 632
Friday
Breakfast: Coffee with Cream
1/2 Grapefruit with a tsp of sugar
Lunch: 2 Fresco Steak Tacos
Dinner: Medium Baked Sweet Potato
Garlic Bread
Shrimp (sauteed in butter)
Spinach Salad
Snacks: Chocolate Delight Protein Shake w/PB Powder and Almond Milk
2 Oreos
Water: 8 Cups
Steps: 12,137
Total Calories Consumed: 1,830
Total Calories Burned: 845
Saturday
Breakfast: Coffee with Cream (4tbsp of cream)
Lunch: Meal Prep Lunch
Dinner: BBQ with friends
Water: Roughly 10 cups
Fitbit was charging this day
Total Calories Consumed:More than normal
Total Calories Burned: Less than normal
Sunday
Breakfast: Coffee with Cream (4tbsp of cream)
1 Fried Egg and Tortilla with Green Chili
Cup of Blueberries
Lunch: Veggie Sandwich
Dinner: Blue Cheese Spinach Salad with Chicken
Snacks: Carrots and Ranch
Water: 10 cups
Steps: 7, 189
Total Calories Consumed: 1,362
Total Calories Burned: 554
Monday
Troy and Brendan's Birthday!
- I didn't spend a single minute counting calories or food logging and I'm okay with that.
Tuesday
Breakfast:Coffee with Cream (4tbsp of cream)
1 Fried Egg and Tortilla with Green Chili
Cup of Blueberries
Lunch: Meal Prep Lunch
Dinner: 3 Fresco Steak Tacos
Water: 11 Cups
Exercise: 35 Minutes of Walking at a Brisk Pace
Steps: 21,883!!!!!!!!!!!!!!!!!!!!!!! Yay me!!!!
Total Calories Consumed:1,028
Total Calories Burned:1,192
Wednesday Weigh-In and Week Overview
Ending Weight: 187.7
Total Weight Loss for the week: 1.7 lbs.
I will start with the positive and say that I'm happy the scale is moving in the right direction. I'm also very proud of myself for meeting my water goal and even going above some days. However, I promised I would be honest in this process, so I must also say that I feel frustrated with the work to results ratio. In other words, I'm not losing as much as I would like to each week. Against good advice and better judgement, I've weighed myself multiple times throughout the last few weeks. It has been discouraging watching my weight go up and down over the last couple of weeks. I'm so lucky to have friends on this journey with me, supporting and encouraging me every step of the way. This week I've needed many pep talks!
In the weeks to come, I plan on reevaluating my diet and exercise routine. I want to try some new approaches to improve my weekly weight loss outcome.
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