Weight Loss Journey - Ki's Progress
Let me just say, we're going to ignore the fact that week 1 was a full two and a half months ago. I didn't do all bad throughout that time. My eating clean was sort of on again off again though, and I need to quit that.
There was a lot going on since I posted last, but I'm not going to make any excuses about it. I did not post because I didn't consistently eat clean. But I need to hold myself accountable even in those times if I want this to work, right? I need to post anyway, even on the bad weeks. So, this is me committing to ratting myself out when I'm not doing well.
I found yesterday that I've not only lost some pounds, but I've also lost some inches. It was much better than I expected. That was incredibly motivating.
This week was a good week. I did have one cheat day to reset a plateau. But the rest of the week I did really well with both eating clean and staying active. I'm working on shifting my mindset. I have chosen to live the keto lifestyle.
I feel my absolute best when I'm staying in ketosis. So I really think this is the way I need to go. I also show the most progress in keto. I just need to stick with it... even when the scale doesn't cooperate. When I plateau, I need to take measurements before deciding to cheat.
What's the Plan?
Aside from the diet, I had planned to achieve at least 100 active minutes, four days and go to the gym with my son three days to complete the workout I've outlined below. We have not been to the gym in awhile because I have not felt my best. I've made many excuses like that one. So we haven't gone. We have a Tropical Storm coming in this week which will give us bad weather and potential flooding. My dogs will be anxious, I'm not going to commit to the gym this week. But I'm going to plan for that commitment to start up again next week.
Last Week's Stats - 07/05/2021
I started this week 4.1 pounds heavier than last week. I stayed pretty true to my diet with the exception of 1 day. It was a good week for my diet, but the months in between delayed my progress.
I met my step goal only 4 days this week, 2 days less than last week. But I achieved 91 total miles for the week by exercising 7 days for a total of 1,375 active minutes and an average daily calorie burn of 4,515. It was a really good week and I made a lot of good improvement over last week where activity is concerned... just not at the gym.
Goal #1 - Diet - Glucose Logs - My diet goal was to keep myself in ketosis and to develop the habit of checking my blood glucose levels before and after each meal, every day. This will help me keep track of where my pre-diabetes stands. My fasting glucose reading was 200 which is way too high, I need to see progress each week.
I haven't done well with this goal. I found one food item that I added to my diet recently that kicked me out of ketosis. That delayed my progress, but only because I let it. I still lost half a pound the day I was kicked out of keto. But I still cheated. That's on me. No excuses, I need to do better. That's all there is to it.
When I get out of keto, I tend to give up on all of my healthy new habits... tracking and everything. I need to quit doing that as well and stay focused on the end game in spite of the obstacles.
Goal #2 - Exercise - 100 Active Minutes / 4 days - My exercise goal was to accomplish at least 100 active minutes for at least 4 days this week and to continue going to the gym. I had set out on a beginner's program at the gym and intended to follow it for six weeks.
I did achieve 4 days with at least 100 active minutes. But I didn't go to the gym. I need to make improvements on this goal and get myself in the gym to strength train.
Goal #3 - Diet - Macro Tracking - By tracking my macros each day, I can get a better idea of what I need to be doing to stay in ketosis. I have a spreadsheet that uses conditional formatting to show when I did well and when I didn't. The red indicates areas that need improvement. I did very well with tracking my macros and staying within my limits this week. I did have the one cheat day but, otherwise, it was a good week for meeting goals.
It was an alright week. I made good progress on some things, not so much on others. I need to do better. I'm going to brush off the week and start anew for week 3. No excuses, just get it done.
I'll be back this time next week to let you know that I met these goals of mine.
How was your week? Did you meet your goals? What are you currently working on? Let us know in the comments below!
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