Weight loss update: Week 1

My weight is down about 2 pounds from a week ago. Sounds good I guess, but I don’t think it’s anything to shout about. I’ve weighed myself several times this week, and I’ve seen the numbers go down a little, up a little, down again… I know that it isn’t really valuable to weigh in every day; I know that differences of a pound or two from day to day aren’t significant and that they represent the weight of water, undigested food, etc. I also know that net pounds lost only tells half the story, because a pound of muscle lost is worse than useless. I’ve got to pick up some resistance exercises to keep from losing muscle mass.

I haven’t been keeping an obsessive log of my food intake because I know that, for the most part, I eat healthy food and not to excess. Although maybe I should keep track; it’s hard to know how much over diet I go on a given day because of eating out once or getting free bagels at work. Free snacks, especially carbs (which is what most freebies are), are my weakness.

What I really need to change is my activity level. I have been trying to do that this week. Last Sunday Jay and I went for a 4-mile walk outdoors. On Monday I treadmilled for about 20 minutes. On Tuesday I rode the exercise bike for about 40. It’s hard to keep track of all these things, even with a Fitbit watch to record my activities…because for the most part, it doesn’t record them automatically. I have to stop and start the record. I nearly always forget. But I’ve started manually entering all my activities into Strava, in hopes that seeing a record of it will give me positive reinforcement. It’s been a good technique for me before.

Oh yeah, I also did a few exercises with barbells on Friday. Bicep curls, deltoid extensions. I need to get more systematic about that and add a whole range of exercises.

 

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