Weigh-in woes

Well the results are in for this week and I have loads of excuses in my head for not hitting my target.  As I mentioned earlier in the week, I was aiming to be under 120Kg today but I didn’t manage it.  I weighed in at 120.1Kg.  Not far off, so it is still a good achievement in 3 weeks, but still a little disappointing.  On the plus side, it does put me under 19 stone for the first time in a long time which I am happy about.

In other good news, I have got under the 31% fat barrier.  I am now 30.4% fat.  I still need to lose at least 10.5% to get me between the ideal 10 and 20% range.  I now aim to be under 30% fat in 3 weeks time.  And I also tried out some running in the gym today after my 30 minute walk on the treadmill (it increases and decreases the incline so it isn’t too easy) to see if I could manage to do 1.5 kilometers.  I managed it in what I think is a pretty good time of 4 minutes 55 seconds and though I was tired when I finished it, I had recovered by the time I wiped down the machine and walked to the weights section of the gym.  Not bad for someone who couldn’t run half a mile without getting a bad back and out of breath as little as 3 weeks ago.

So in light of my almost, but not quite, hitting my target my excuses are as follows: last week was somewhat of a break from the norm at the back-end of the week (I posted about that earlier in the week), I did extra weights yesterday so it is muscle growth from all that, my food is getting put out on the normal plates again, not the small ones (and that is going to change, I shall be having words), and I had my lunch 2 hours late today so it was still weighing me down.

There we have it, those are my rubbish excuses.  Time to move on…

…So after talking through my weight loss and body fat loss with a PT at the gym who took my readings, he said that what I had achieved in 3 weeks (see my weight tracker page) was something to be proud of, that I shouldn’t worry about missing out on my goal by such a narrow margin and that I am obviously doing something right.

Which leads nicely on to what I am doing to get these results:

• Cutting my sugar intake – I drink Pepsi Max instead of Coca-Cola, eat less chocolate, less sugary cereal, less cakes etc.
• Eating more fruit and veg – I used to take an apple and a banana to work, I now add an orange to that.  I have fruit juice in the morning with my breakfast, veg with evening meals every night and I will have grapes or raisins about an hour before bed.
• Drinking more water – I have about 2 liters when I am at the gym anyway, but on top of that I have 2 or 3 tall glasses a day with some Robinsons no added sugar cordial
• Instead of having butter on my toast on a morning, I use Philadelphia light spreadable cheese.  This is only 3% fat compared to around 80% for butter, and also provides me with some protein at the start of the day.
• switched from regular mayonnaise to the extra light variety, totally skipping the light one.  Same great taste.
• Go to the gym and work out for at least an hour Monday to Thursday – I’ll post my gym routine in a later post
• Play two hours of badminton on a Friday

Not only those above, but I also allow myself a treat every week so I am less tempted by things at other points in the week.

If I can make these changes, anyone can.