I just got back from the doctor's office. I did not have a dramatic weight loss like last week, but I did have a loss none the less. For week 5 I lost a total of 4 pounds for .96%. That brings my total weight loss to 22 lbs! That is a total of 5.06% weight loss. I am a little disappointed I did not lose more, but I have to remember that ANY weight lost is a positive thing. It's like they say on the show, one week you have huge numbers and the next not as much. It's because your body is trying to adjust to all the new physical activity.
So how am I going to try to get bigger numbers for next week?
For starters, Monday night before my weigh-in I did my version of a "last chance workout." It was pretty intense. I started off with the bootcamp workout from the Biggest Loser DVD. I then did about 18 minutes on the elliptical, 12 minutes running and a 4 and 2 minute warm up and cool down. I then went out to the garage and did four 3-minute rounds on the heavy bag. I then came back in and did three sets of 15 reps upright rows with a 20 lbs. dumbbell. This was followed by some triceps workout, three sets of 15 reps with 20 lbs. Finished of with some lower abdominal work, 1 set of 15 reps. I was exhausted by the end. My shirts were completely soaked with sweat. It was an awesome feeling!
As far as my meals are concerned, this is where I need to plan and be prepared. I already made my lunches to take to work for the week: one serving of wheat pasta with a low cholesterol sauce and beef. I also take a salad with a bit of shredded cheddar cheese and carrot sticks. I drizzle on a bit of a fat free Italian dressing and mix it all up. For snacks I usually take 1 - 2 apples, quartered and seeds removed. I made two batches of granola the other night so I take a bag (1 cup) and a fat free yogurt. I've been trying yogurt for a change to satisfy my sweet tooth. I'll sprinkle the granola in the cup with each bite. It is really delicious. Breakfast usually consists of one whole egg and 1 - 2 egg whites. I'll either put them on a whole grain English muffin or wrapped in a wheat tortilla. I also purchased some Jennie-O turkey bacon and fat free cheese. I'll either do two egg, bacon, and cheese muffins or three tacos of the same. I think I'll be cutting down to two tacos. That usually keeps me full and satisfied until lunch time. Dinner will usually be a cheeseburger with baked Lay's sour cream and onion flavored chips.
I would have loved to have seen a bigger number at the doctor's office. I cannot let the small number slow me down. I have to keep going and think of the bigger picture, the main goal I am trying to reach. I want to lose 100 lbs. in six months. I already have 22 gone. Only 78 lbs. more to go. If I can lose about 20 lbs. a month, I will definitely reach my goal. Keep thinking, "big picture, big picture, baby steps, baby steps. It will happen."
I am also not far from beating the self-imposed challenge at my doctor's office. The challenge was 30 lbs. in two months. I already lost 22 lbs. in 5 weeks. There is no doubt in my mind that I can lose 8 lbs. in three weeks. I can beat this challenge. I WILL beat this challenge.
