(92 days)3 months in and I'm down 32 pounds. Here's stats and things I've done as I go into the second leg of my 4 or 5 leg plan of losing weight.
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Stats-Biggest streak of going in a caloric deficit was 53 days. I have eaten in a deficit 87/92 days, all 5 days "messing up" due to eating with friend/s or parties. perfect 87/87 when I'm in control of what I eat or the environment(restaurants or food places/cooking). Currently on an 11 day streak.
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Breakfast-During this time, I have 7 breakfast options I go to: Protein shake, Smoothie, Eggs w/ any combination of vegetables/meat/cheese/sauce, Oatmeal w/Protein/ fruit, Yogurt w/protein powder/ fruit, cereal, or breakfast burrito(at a food place my fam goes to). I also have Minute Maid zero sugar for vitamin C or water.
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Other food-The rest of the day is made up of whatever I feel like eating or whatever my family cooks. Ive eaten out a fast food places, cooked meat and combined it with rice, I've eaten an Oreo or fruit snack, Ive had fruits, ramen, literally anything. Fish, pasta, burgers, are things that the fam cooks and ill eat that throughout the week until its gone. The plan here is to be able to eat like how the normal person can eat. I don't really care for huge gains or trying to have peak fitness, I just want to be able to enjoy things most people around me enjoy while having a normal lifestyle. Being able to have everything and anything I like allows me that luxury. Its all about portion control and making at least one good food decision a day.
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Exercise- I am one that plays a lot of basketball and you could say I have that itch of a Steph curry despite my weight( great shooter, and when I have the energy will run around and use other players to get myself open). I play 4-5 times a week and play in a league so I'm always trying to get better. With that, I burn a lot of calories in the week. One thing that hinders me from playing so much that you'd call me crazy is a meniscus injury that I left untreated, so that's held me back a couple times. This also led me to obtain a Achilles tendinitis injury as well, and a bunch of scrapes and bruises that haven't been fun having, but I'm trucking through like a warrior. Getting down to the weight is my number one goal, then I will look into fixing these issues and build myself up through lifting and other healthy options to get to where I want to be, but for now its'"f**k it, we ball". Side note, I did go to the gym for lifting and cardio, but I decided to lose the weight first through basketball then, improve physique after. I get a little bit of everything through basketball anyways.
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Motivation- I don't run through motivation at all. I used to believe that one needs it to do this, but despite all the reasons I would want to lose weight, none of them drive me to succeed. It's loving the process like I do making spreadsheets, watching sports or other things that I've been able too do long term. Learning to cook, finding new methods to lose, diagnosing how I feel every time I eat, making decisions when friends ask me and figuring out how to adapt the rest of the day if my path changes. That is what's driving me, but it doesn't even feel like I NEED to keep thinking about it, its just happening.
6- Hunger Levels- Two things I hate when it comes to hunger levels: Feeling full and feeling hungry. Only time I don't feel good( other than lack of sleep) is when I overeat or I feel the need to eat through my stomach. Ive done a good job eating despite not feeling hungry and it keeps my stomach from sending signals to eat something.
7-Water Intake- for me personally, only time I feel the need to drink water is when I'm exercising. Other times, I'll either drink what I want, or ill have a water bottle here or there, but it's not something constantly on my mind. I know that if I get back into water, drinking one to two cups every 1-2 hours is the ideal thing (outside exercise). I lose the most weight after I exercise because sodium levels and water retention deplete, so when I hit the scale I can lose up to 3-4 lbs from before the workout and after( not net loss throughout the day). This is not a recommendation for how to drink water, only the sentence regarding 1-2 cups every 1-2 hours is my recommendation for people wondering how much to drink. Either that or when you pee having a clear or lightly yellow color.
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Body measurements- Not really sure how to feel about body measurements. I guess the main ones I'll talk about are waist and chest size. I lost about 3 inches off chest and 4 inches off waist. other things I'm looking for a change in is the over the knee circumference for my leg sleeves I feel required to wear and the upper thigh because not having my legs touching when walking would save me a couple weeks for clothing not rubbing together and chafing. I haven't seen real movement there yet and it can be quite inconsistent.
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Clothing- This is a project that I'm most excited about and the last one I will talk about. That's where the true enjoyment of doing this will come from long term. So I have about 120 shirt/hoodie in my closet, drawer or baskets. they range from 45 waist to 61 waist and I added torso as I will lose a couple inches from it because of the waist. Right now about a 5th of the clothes fit good, the rest either have a body outline, show the bottom of my belly or just aren't close. the ultimate goal is to fit into this one flannel hoodie long sleeve that I bought 5 years ago, but If I don't its ok. It's kind of like a game to me. You unlock new clothes with each loss of a inch on the waist. Two of my favorite hoodies I've ever bought are starting to fit enough that I can hoop in them with one of my long workout shirts. That puts a smile to my face most people never see around me lol.
So, with that being said. The second leg of my weight loss will have me losing 30lbs getting to 270 which should take approximately 3 months to do barring any setbacks. I've already made TDEE adjustments, and yeah, I'm just excited to be at a weight I haven't been at since early 2020. step 3 will be to get to 240-250. step 4 will be optional which is learning to maintain and maybe put some muscle on, and step 5 will be to get to 220. last two steps depend on loose skin as I want my body to be able to catch up to it if it can.
If you have any questions, lmk. until summertime 🙂
P.S. not a doctor, any recommendations or things I do say should be taken with a grain of salt.
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