Tracking Measurements Week Two

One full week under my belt and the lesson for the week is simply this: Tracking measurements is an important part of any weight loss journey.

Tracking Measurements Not Weight

Tracking Measurements Not Weight

We typically rely on the scale to measure our progress. Let’s face it. We have an emotional relationship with that number. If the number goes up, our spirits go down. A morning weigh-in can ruin our entire day. Here’s the thing. Weight fluctuations are completely normal and happen daily for a few reasons. Hormone fluctuations, hydration, exercise, eating habits, and even digestion are reasons why our weight may increase though our calories have decreased.

For instance, carb heavy meals can cause us to retain water because of the blood sugar rise. Constipation can add a few pounds while sweat-inducing exercise can cause us to lose a couple pounds if we’re not replacing the lost fluids. Hormones, too, can cause water retention. When we look at that number on the scale, we’re not just seeing OUR weight. We’re also seeing our water weight.

Tracking measurements along side our weight gives us a better measure of the progress we’re making. While our cells may be retaining a bit of extra water, our measurements will tell the truth about whether we’ve lost fat. If you haven’t already done so, you can Download Your Free Progress Log to help you keep track of your measurements.

This morning, my scale was up. Fortunately, I’d taken my measurements first, so I already knew I’d made progress this week. That number didn’t bother me one bit. So, take a tip from me and measure yourself first on weigh-in days. You’ll see your progress before that scale number can rob you of your joy.

Here’s my stats for the week:

week-2-progress-log

I’ll be back this weekend with some more thoughts on meal prep. If you’d like me to address a particular topic, please leave a comment.

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Week 1 Meal Planning

Wow, I cannot believe how fast that chemistry mid-term grade came back. I bet all teachers everywhere wished they could use ScanTron for grading tests. What a time saver!

Speaking of time savers, today is the day for me to do meal prep and planning for the upcoming week. I posted my beginning stats on Wednesday but didn’t jump headlong into the lifestyle change simply because change requires effort and I had mid-terms last week. Instead, I upped my veggie intake by eating salads for lunch and I doubled and tripled dinner meals in order to stock my freezer. If you need some help with salad variety, check out this book.  Even my meat loving man has found salads he likes.

low-carb-cereal

Low Carb Breakfast “Cereal”

Meals on my meal prep list for this afternoon are low carb breakfast “cereal”, refrigerator oatmeal, shredded chicken, and meatballs. I’ll freeze the meatballs and shredded chicken into meal size portions for use later in the month. Yeah, such easy dinner starters.

Here’s my menu for the week:

Breakfast: low carb breakfast “cereal” with almond milk, refrigerator oatmeal, doTERRA Trim Shakes with Terra Greens, repeated as necessary.

Lunch: Southwest Chicken salad, Tuna salad ala Romaine, and Sweet Kale/Romaine salad with boiled egg, bacon, and cheese, repeated as necessary.

Dinner: Zucchini lasagna, Shredded chicken tostadas on sprouted grain corn tortillas, Meatball sandwiches (over zucchini noodles for me), Salsbury meatballs over Cauli Rice, Beef Barley soup, and Ginger Beef Pot Roast.

If you’re interested in any of the recipes, please leave a comment. See you Wednesday for the weigh-in.

 

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Weigh-In Wednesday Week One

A sense of humor makes everything better and I just realized that today’s post contains a tongue twister: Weigh-in Wednesday Week One. I think we can handle that one, eh?

As promised, today is the day that stark reality becomes public. Because it’s mid-term week, I honestly don’t have time for a long post. But, promises are promises. So, here’s my starting progress log.

week-1-progress-log

I’ll be tracking my eating the old-fashioned way with pen and paper. Why? It allows me to keep my food tracking, exercise tracking, and water intake tracking in one place.  And, because making the notebook provides a cute little DIY project to make me happy. (I may post pics of this project when I start into the second 8-week cycle.)  I’ll also use MyFitnessPal as needed because it has an awesome recipe creator that breaks down nutritional and caloric information that helps me figure out good portion sizes for any new recipe.

weight-loss-1

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Well, that’s it for today, folks. My algebra notes are staring at me and, since I need that A in class, I’ve got to get at it.

Chat with you again this weekend when I post some meal planning and preparation for my upcoming week.

 

 

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