Snowflake2
New member
Hello,
My goal was to lose 20KG in 12 weeks. Once I achieve this I will set my next weight loss goal which won’t be as aggressive as this initial goal.
F / 30YRS / 163CM / Start weight was 102.5Kilograms
18/08/2018 Weight = 102.5KG
24/08/2018 Weight = 97.5KG
11/09/2018 Weight = 96KG
17/09/2018 Weight = 95
Week 1:
The 1st 5 kilo’s was easy & probably misleading to myself.
My lifestyle before this consisted of zero added exercise, terrible eating, junk food, high carbs, sugars, and next to no movement. Walk to my car for work, walk when I had to and sat down all day on my job and sat down all night in front of the TV often eating junk and snacking on sugar or bad carbs.
All I changed my first week was what was going in my body. Which seemed to kick start some motivation.
Swapped all cold sugar drinks out for water.
Swapped my 3-5 coffees a day, that all usually have 2-3 sugars in them each for coffee with 2 scoops of Chocolate Fat Blaster powder in them. This way it is still sweet and not as bad as normal sugar (I think)
I don’t like coffee that isn’t sweet so that was my compromise.
Meals
My first week with those changes above I lose 5kg.
Taking that for granted I did much the same thing in week 2 with no where near the same result! (no surprise really, as this was not going to be sustainable…)
Week 2:
Much the same change in week 2 as week 1 in foods, drinks. However this only gave me a loss of 1.5KG.
Which I guess made some sense. I know I wasn’t going to maintain losing 5kg a week with no exercise.
Realising what I am calling my “weight loss honey moon period” was pretty much over already, I knew I had to step it up to keep losing weight and to hit my goal of 20KG in 12 weeks.
Week 3:
Aware that I should have been moving, exercising and so far done this the lazy way for two weeks with no added exercise and movement. I decided it is time to go harder & set some new movement goals.
Foods / Drinks continue much the same, I eat out with friends once a week each week.
Happy that I had lost 6.5KG so far, but also very keen on losing the remaining Kilo’s I wanted to get active and feel good, move easier, and be fitter, more flexible not as stiff etc.
I know I have been lazy for too long! New Goal is = Walk 100ks at over the whole week.
Well… I had motivated days and not so motivated days in this week’s goal. I walked 80ks over my week and missed my 100kilometer goal.
Result Lost 1.5KG
I’m not happy nor sad about my weight loss this week. I am only disappointed I didn’t commit hard enough to hit the 100KS. Only myself to blame. Looking at my results, I could have hit this, if I had committed another 20 minutes – 30 minutes on any of those lazy days in my tracker.
I need to sustain this weight loss of close to 1.5KG per week to hit my goal,
Re assessing my Week 4 Goal is to walk 120KS to hit my 100kilometer goal from Week 3 + Hit the 100’s walk for week 4.
1st week of exercise walking.. I was determine to just walk, I am unfit & didn’t want to run or jog. I committed to at least walking to make a start & create a behaviour change opposed to sitting on my couch all afternoon, also makes me get up earlier to try and do a small morning walk before work & walking till just after dark (in a lit up area) after work.
I had days I was motivated & I certainly had days I didn’t want to walk and barely walked!
Sunday felt pretty guilty due to lack of efforts from Friday and Saturday, so walked from about 12.30PM till 7.30PM with a few stops as I played a game on my phone as I walked to pass time.
Can say the almost 25kilometers has hurt my feet and I have blisters; lesson learnt – consistency is key #easier said then done
100ks a week goal tracker
K'S WALKED ON THESE DATES
9/09/2018 SUNDAY 5.7K'S
10/09/2018 MON 15K'S
11/09/2018 TUE 9K'S
12/09/2018 WED 5K'S
13/09/2018 THU 17.3K'S
14/09/2018 FRI 5.34K'S
15/09/2018 SAT 2.46K'S
16/09/2018 SUNDAY 24.77K'S
TOTAL FROM MON TO SUNDAY: 84.57 KILOMETERS
Week 4:
Goal 120Kilometers to walk over the full week. Weight loss Goal 1.5KG or better.
Next Change to lifestyle:
Need to cut out breads at least minimize my bread eating by 80% or more. The foods I eat it with can easily go without bread in each of the 3 main meals a day.
I ate about 1.5-2 loafs of bread last week I think, by the time I have it for breakfast as toast(1-2 slices), chicken sandwiches etc for lunch (2 slices) dinner with soups (1-2 slices) sometimes a snack = toast. Clearly I am no nutritionist but anyone can identify this is not a healthy amount of bread to eat in 1 week when trying to lose weight…
I have no idea how many calories that is in bread but I know that would be high. I wonder if I remove it this week would my weight loss increase to 2-3KG a week.
Knowing how hard long I walked for last week and other changes I made working on everything else from what I drink, how many K’s and how long that is taking me is feels pointless to consume so many useless carbs that are only slowing my progress.
I don’t expect to walk 100KS a week forever, initially it is a 4 week goal of 100ks a week for 4 weeks.
If I lose enough weight, I would like to shorten it and swap some K’S out for some “light” jogging with walking on rotation.
Eventually I would like to commit to 1-2 to hours a day on healthy movement but for now I want to make result happen within my 12 weeks.
The date is important to me as the first week of December something special to me will occur and I want to look decent.
Thoughts so far? Good? Bad?
Sustainable weight loss target of about 1.5KG for 12 weeks to hit the 20KG goal?
My goal was to lose 20KG in 12 weeks. Once I achieve this I will set my next weight loss goal which won’t be as aggressive as this initial goal.
F / 30YRS / 163CM / Start weight was 102.5Kilograms
18/08/2018 Weight = 102.5KG
24/08/2018 Weight = 97.5KG
11/09/2018 Weight = 96KG
17/09/2018 Weight = 95
Week 1:
The 1st 5 kilo’s was easy & probably misleading to myself.
My lifestyle before this consisted of zero added exercise, terrible eating, junk food, high carbs, sugars, and next to no movement. Walk to my car for work, walk when I had to and sat down all day on my job and sat down all night in front of the TV often eating junk and snacking on sugar or bad carbs.
All I changed my first week was what was going in my body. Which seemed to kick start some motivation.
Swapped all cold sugar drinks out for water.
Swapped my 3-5 coffees a day, that all usually have 2-3 sugars in them each for coffee with 2 scoops of Chocolate Fat Blaster powder in them. This way it is still sweet and not as bad as normal sugar (I think)
I don’t like coffee that isn’t sweet so that was my compromise.
Meals
- Breakfasts: scrambled eggs on toast, or omelette eggs, milk, tomato, spinach – usually with toast, or porridge
- Lunches: about half my lunches were shakes, other two were chicken sandwiches with 2 slices of bread / chicken / butter/ mayo / spinach
- Dinner: Ate more soups (homemade, chicken and veg, pumpkin, and vegetable soups with 1-2 slices of bread.
My first week with those changes above I lose 5kg.
Taking that for granted I did much the same thing in week 2 with no where near the same result! (no surprise really, as this was not going to be sustainable…)
Week 2:
Much the same change in week 2 as week 1 in foods, drinks. However this only gave me a loss of 1.5KG.
Which I guess made some sense. I know I wasn’t going to maintain losing 5kg a week with no exercise.
Realising what I am calling my “weight loss honey moon period” was pretty much over already, I knew I had to step it up to keep losing weight and to hit my goal of 20KG in 12 weeks.
Week 3:
Aware that I should have been moving, exercising and so far done this the lazy way for two weeks with no added exercise and movement. I decided it is time to go harder & set some new movement goals.
Foods / Drinks continue much the same, I eat out with friends once a week each week.
Happy that I had lost 6.5KG so far, but also very keen on losing the remaining Kilo’s I wanted to get active and feel good, move easier, and be fitter, more flexible not as stiff etc.
I know I have been lazy for too long! New Goal is = Walk 100ks at over the whole week.
Well… I had motivated days and not so motivated days in this week’s goal. I walked 80ks over my week and missed my 100kilometer goal.
Result Lost 1.5KG
I’m not happy nor sad about my weight loss this week. I am only disappointed I didn’t commit hard enough to hit the 100KS. Only myself to blame. Looking at my results, I could have hit this, if I had committed another 20 minutes – 30 minutes on any of those lazy days in my tracker.
I need to sustain this weight loss of close to 1.5KG per week to hit my goal,
Re assessing my Week 4 Goal is to walk 120KS to hit my 100kilometer goal from Week 3 + Hit the 100’s walk for week 4.
1st week of exercise walking.. I was determine to just walk, I am unfit & didn’t want to run or jog. I committed to at least walking to make a start & create a behaviour change opposed to sitting on my couch all afternoon, also makes me get up earlier to try and do a small morning walk before work & walking till just after dark (in a lit up area) after work.
I had days I was motivated & I certainly had days I didn’t want to walk and barely walked!
Sunday felt pretty guilty due to lack of efforts from Friday and Saturday, so walked from about 12.30PM till 7.30PM with a few stops as I played a game on my phone as I walked to pass time.
Can say the almost 25kilometers has hurt my feet and I have blisters; lesson learnt – consistency is key #easier said then done
100ks a week goal tracker
K'S WALKED ON THESE DATES
9/09/2018 SUNDAY 5.7K'S
10/09/2018 MON 15K'S
11/09/2018 TUE 9K'S
12/09/2018 WED 5K'S
13/09/2018 THU 17.3K'S
14/09/2018 FRI 5.34K'S
15/09/2018 SAT 2.46K'S
16/09/2018 SUNDAY 24.77K'S
TOTAL FROM MON TO SUNDAY: 84.57 KILOMETERS
Week 4:
Goal 120Kilometers to walk over the full week. Weight loss Goal 1.5KG or better.
Next Change to lifestyle:
Need to cut out breads at least minimize my bread eating by 80% or more. The foods I eat it with can easily go without bread in each of the 3 main meals a day.
I ate about 1.5-2 loafs of bread last week I think, by the time I have it for breakfast as toast(1-2 slices), chicken sandwiches etc for lunch (2 slices) dinner with soups (1-2 slices) sometimes a snack = toast. Clearly I am no nutritionist but anyone can identify this is not a healthy amount of bread to eat in 1 week when trying to lose weight…
I have no idea how many calories that is in bread but I know that would be high. I wonder if I remove it this week would my weight loss increase to 2-3KG a week.
Knowing how hard long I walked for last week and other changes I made working on everything else from what I drink, how many K’s and how long that is taking me is feels pointless to consume so many useless carbs that are only slowing my progress.
I don’t expect to walk 100KS a week forever, initially it is a 4 week goal of 100ks a week for 4 weeks.
If I lose enough weight, I would like to shorten it and swap some K’S out for some “light” jogging with walking on rotation.
Eventually I would like to commit to 1-2 to hours a day on healthy movement but for now I want to make result happen within my 12 weeks.
The date is important to me as the first week of December something special to me will occur and I want to look decent.
Thoughts so far? Good? Bad?
Sustainable weight loss target of about 1.5KG for 12 weeks to hit the 20KG goal?