(M29 6ft 2ins |G/L: -3lbs, 187lbs, GW: 149) End of week one

Up/down vs goal

I lost 3lbs this week. My goal is a modest one, to lose about 1lb a week. Losing 3lbs in the first week is something I'm happy with, but I'm aware there'll be more bumps in the road so I can't take the 3lbs for granted.

Reflections

This week has been good so far. My eating habits haven't been difficult at all. No binge eating at all and I feel generally quite calm and measured in a way that I didn't when I was overeating. I have much more time than before, too (bing eating is time consuming). I feel much better about myself in terms of confidence (binge eating is shameful). I'm trying to devote very little of my esteem to my weight and focus more on my diet being healthy and sustainable. So right now enjoying where I'm at, but remembering this is a life long goal. It's not a diet.

Weekly eating and exercise

Exercise

Cardio: Only two 5ks this week. I had a very busy week at work and the snow wasn't encouraging. My
intention next week is to get up to 15k for the week and keep adding.

Strength: My weights arrived today! Very excited to use these, but there's a lot to learn.

Water intake

3 litres a day average

Calories and macros

1600ish average calories. Macros average at 38% protein | 42% fat | 20% carbs - need to get my
carbs down a little lower.

I'm veggie, so eating lots of tofu, cauliflower, kale, salad, nuts and avocado (can't stop being veggie)

Health

As I mentioned before, feeling so much better in general. Very calm and under control. Next week, I'm hoping adding in regular exercise will be the next step.

Goal vs. where I'm at

Current weight: 187lbs

Goal weight: 149lbs

Current weight loss rate: 3lbs

Estimated goal end based on current rate: 10 April 2021^\)

^\___)

^{I don't mind if it's much later than this but it's fun and motivating to track the goal end.}

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