March 7
Exercised?: Yes. Walk 6km in 47 mins (hills).
Calories?: Yes
Tracked?: Yes

Good pace again.

Not much else to report today.

@jackswife1207. Emotional eating is a difficult one to solve. Usually it is a combination of identifying triggers (while working strategies to avoid them), being mindful of what and when you eat, and possibly getting professional help if you are unable to do this on your own (or do not have support of your family).

Weight does not define you (or anyone else). Changing weight will not change who you are. It will not magically make you happy, nor will people automatically notice (some do, and it's a nice feeling when they do, but you cannot rely on it). If you are not confident in your own "self image", being 20, 50 or 100 lbs lighter will not change this (you will always find something to be critical of).

What attaining, and maintaining, a healthy weight does is give you more options of things to do and can help you enjoy more of what you choose to do. You will have more energy, you "feel" better and more willing to do stuff, less stuff hurts, you heal faster, you get sick less often.

Remember, the scale measures one thing, and one thing alone. The force gravity makes the mass of the shell you inhabit exert upon the ground on which you are standing. That is it. Your self worth, the amount of good you do for others, how clever you are, how disciplined you are (or are not), how much you influence others for good or ill, etc.. *NONE* of this is represented by the number on the scale.

Enough for tonight. I'll soap box more another night.


Daily Strength challenge

Challenge for March 07 is push ups

3 sets

• First set till the point where you can do no more, wait 2 mins
• Second set of 60% of the number you did in the first set (half, then another 10%), wait 2 mins
• Third set of 50% of the number you did in the first set (half)

JessieCanDoThis wrote: »

...
Today’s weight: 268.8 (-4.8 lbs)
...

I changed the calorie intake for 1.5 lbs loss a week and it’s at 1680 which I have been staying at. Worked out only 4 times last week (trying a goal of 5 days a week) but looking for a productive week!

@JessieCanDoThis. Well done. This is big change for a week. Expect weight to stabilise for a bit before another big drop (or woosh).

I encourage people to review their results vs plan regularly. As you lose weight, the daily calorie requirements change. Review of daily calorie intake should be done at least monthly, or every 10 lbs weight has changed (whichever comes sooner).

The other thing I encourage is measuring size (hips, waist, chest). These move slower, but more consistently. Water is the biggest contributor to weight variances and it is generally stored more near the extremities. You may see reductions is size without corresponding weight changes (especially working out frequently). Also lean muscle weighs more than fat for the same size (and burns more calories at rest).

When actively losing weight, it may not budge for 2 to 3 weeks. However, if size is decreasing, stick to your plan. The weight will eventually "get the memo". (I found this occurs even when weighing daily - but trends in the 7 day average tend to stall less).

Most should be aiming for around 1% a week loss at most (for aggressive weight loss). Any more than this must be managed very carefully (else the body may rebel in unpleasant ways - persistent fatigue, metabolic adaption, increased susceptibility to illness, etc).