March 11
Exercised?: Yes. Walked 6.5km in 48 mins (flat + dunes).
Calories?: Yes
Tracked?: Yes

Lunch at parents today. Seafood - lobster / prawns / dessert.

My parents live close to the beach, so went for a walk after lunch. Nice to get out in the salt air.

Yesterday (Saturday) is now a pass day (first this month). I posted before picking up daughter from skating (11:00pm). I then got caught up with other things after picking up daughter and was 2:00am by the time I had finished. So the intended 20 mins bodyweight work did not occur. Was under in calories for the day and tracked everything, just no 20 mins physical activity.





Daily Strength challenge

Challenge for March 11 is squats (no weight - air squat - http://www.12minuteathlete.com/how-to-do-a-proper-air-squat/).
You can do assisted squats (using a table or bench top to take weight off the knees if it is too much).

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)

brunchowl wrote: »

Username: brunchowl
Weigh in Week: march week 2
Weigh in Day: Monday
Previous weight:189.8
Current Weight: 192

This is a weird gain because my calories were correct. I'm hoping it is water retention and that I will see a "whoosh" soon.

@brunchowl. It's really only 2 lbs. This is within normal fluctuations even if steadily losing weight. Stick to plan and a woosh is likely.

If you want, PM me your age, height, activity level and target loss per week and I will verify what daily target calories is likely to be.

concordancia wrote: »

..
More importantly, my back is healing enough that I went for a 30 minute walk this morning at a good enough clip to warm up!

@concordancia. This is great news. I highly encourage the walking. Non-stressful movement often helps things like backs, hips and knees.

concordancia wrote: »

...
We all know that weight loss is not linear, well evidently blood sugar reduction is not linear, either. My morning fasting numbers seem stuck at around 110, but i had my lowest reading yet today after a very pleasant snack of sugar free pudding with peanuts. It may be sugar free, but it still has carbs!

Sugar free pudding is still made with flour. Flour is fibre reduced carbs. This should still spike blood sugar, but the natural fats in peanuts should help slow the absorption.

Blood sugar is a partially a measure of insulin effectiveness. If you are regularly taking measurements, you should notice that:

• Blood sugar rises sharply after carbs (especially those not consumed either not with fibre, or from gluten based sources)
• Blood sugar rises, but not a sharply after protein rich food.
• Blood sugar changes little with fatty food that is not carb rich.
• Blood sugar falls and stays lower after exercise.
• Blood sugar falls and flattens out the longer you do not eat.

The most effective type-2 treatments involve either low carb diets, or intermittent fasting (either 5:2 or 16:8).

The best thing you can try is try to eliminate snacking completely. Eat most calories at meal times. Most snack foods are carb rich anyway.

Next best thing is the daily activity (which you are doing). The longer you can delay consuming calories after activity, the better.