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| Week: 51 - 0.7 kg loss - Total Loss: 37.1 kg |
Week: 51
Weight lost this
week: 0.7 kg (1.54 pounds)
Starting Weight: 148.8 kg
(328 pounds)
Current weight: 111.7 kg
(246 pounds)
Total weightloss: 37.1 kg (81.79 pounds)
Thoughts on this
week
Wow! I can't believe that I'm 3kgs off a 40kg loss! Crazy! My first big goal is to make it to 100kgs and it's really not that far away either! This week has been tough due to my health. I've been pretty unwell most of the week but I'm slowly getting more and more tests done and slowly getting to the bottom of it. Due to this, it has been really challenging to get in exercise. I just have to be patient and push on my good days.
I haven't been counting calories since I've been on Paleo and it seems to be working for me. I just make sure I eat when I'm hungry and drink enough water.
Goals for next week
I really want to balance out my meals more. I need to read up more on Paleo as I haven't really. I know what isn't allowed but I need to ensure that I'm getting enough protein, fats, carbs (from veggies) in each meal.
Meal frequency: eat 5-6 small meals per day
ReplyDeleteMeal timing: eat approximately every 3 hours, with a substantial breakfast and a substantial post workout meal.
Sufficient Caloric Intake: maintain a small calorie deficit and avoid starvation-level diets (suggested safe levels for fat loss: 2100-2500 calories per day for men, 1400-1800 calories per day for women; adjust as needed)
Food choices: Select natural, unprocessed foods with high thermic effect (lean proteins like chicken, turkey, egg whites and fish are highly thermic, as are all green vegetables, salad vegetables and other fibrous carbs)
Cardio training: Push up the intensity a bit if you really want to get a metabolic boost. Walking and low intensity cardio is fine, but higher intensity is more metabolism-stimulating
Weight training: The basic exercises that include the largest muscle groups or even call into play the entire body as a unit (squats, front squats, split squats, deadlifts, stiff legged deadlifts, overhead presses, all kinds of rows and core-activation exercises) will have a much greater metabolism stimulating effect than isolation exercises (concentration curls, calf raises, etc)
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