This Post is part of my Project Weight Loss and a follow up to Days 6-8.

Meal Photos and Nutritional Information

The following are photos of some of foods/meals I’ve been eating. I’ve included the nutritional information to the best of my knowledge for each food/meal.

Lowfat Cottage Cheese & Strawberry Topping
Calories: 130
Fat: 2g
Carbs: 17g
Protein: 11g

Salmon Steak Sandwich (Made with Light Wheat Bread)
Calories: 250
Fat: 5g
Carbs: 20g
Protein: 30g

Fiesta Grilled Chicken - Lean Cuisine
Calories: 250
Fat: 7g
Carbs: 27g
Protein: 19g

Fruit Salad

As you can tell I like to keep my meals nice and simple

Weight & Body Fat Percentage Check

Day 9 - 195.2 pounds - 22.8% Body Fat
Day 10 - 197.6 pounds - 22.6% Body Fat
Day 11 - 197 pounds - 22.6% Body Fat
Day 12 - 197.6 pounds - 22.8% Body Fat
Day 13 - 197 pounds - 22.5% Body Fat
Day 14 - 196 pounds - 22.1% Body Fat

I’m guessing that the slight weight gain between day 9 and day 12 is due to recovering from my mild flu. It seems that I gained back a couple of the pounds I lost too quickly on days 6-8 due to catching the flu.

The slow weight loss and the small decrease in my body fat percentage looks great for days 12-14. It indicates that I’m minimizing muscle loss and maximizing the burning of fat.

Exercise & Workouts

Days 9-10 and 13-14: I did my regular 20 minutes of cardio followed by 20 minutes of weight lifting and strength training.
Day 11-12: These were my off days, I skipped exercising

Cheat Meal

One of my cheat meals during this period was a greasy Reuben Sandwich with Fries from a nearby diner. It was delicious and satisfied my cravings for fast food. Once I was done eating it I also realized that by avoiding fast foods I’m not really missing out on much. I will still have an occasional cheat meal every couple of days since I don’t expect myself to eat 100% healthy meals for the rest of my life. Having such great expectations would require a very restrictive diet that I don’t think I can realistically live with. Occasional cheat meals also boost the body’s metabolism, because the human body requires a lot more energy to burn their high caloric content.

Thanks for your continual feedback and support if you have any related ideas or helpful weight loss advice please share in the comments section.

This Post is part of Project Weight Loss and a follow up to Days 3-5.

Hunger & Energy

Since I’ve been trying to eat 4-6 small meals throughout the day, I’ve noticed that I get hungry every 2-3 hours. The smaller meals are great and leave me feeling light and energized.
I have also noticed that my sleeping is much better. If I only get 5 hours of sleep on a night or two, I still wake up in the morning feeling very energized. It seem that with the healthier eating and exercising, my body has been much more efficient even during my sleeping hours.

Friends & Flu

I had some friends over yesterday who were going through my fridge trying to find some food, I knew I’m eating healthy when they made fun of the foods I had
I recovered from my mild flu rather quickly, I think this is mostly due to taking one full day of rest and then gradually increasing my workout intensity in the following two days. In the past when I’ve had a flu, and decided to mostly rest for a few days, I never recovered this quick.

Weight & Body Fat Percentage Check

Day 6 - 197 pounds 23.9% Body Fat
Day 7 - 197 pounds 24.2% Body Fat
Day 8 - 195.8 pounds 23.2% Body Fat

It seems that I’m losing weight a bit too quickly, I think this is mostly because I’m still in my first week of adjusting my eating and exercising habits. I’m also a bit concerned about how I’m losing pounds while keeping a somewhat stable body fat percentage. This means that I’m not maximizing the burning of body fat and minimizing the burning of muscle tissue. If this pattern continues I will have to decrease cardio training time and increase weight lifting time.

Exercise & Workouts

Days 6-7 : I did my regular 20 minutes of cardio followed by 20 minutes of weight lifting and strength training.
Day 8 : This was an off day.

Thanks for your continual feedback and support

This Post is part of Project Weight Loss and a follow up to Day 2 & Before Photos.

Value of the Public Commitment

Making a public commitment on here to lose weight has been very motivating especially during moments of weakness. Over the past couple of days I caught a mild flu. As a result, I took some time off relaxing. While I did skip working out for a day, I was tempted to skip my workout the next day. Being reminded of my public commitment on here, helped me to get the workout done anyways. It was a much lighter workout, just a few minutes of walking, however afterwards I felt much better. While making clear specific goals is motivating, sharing those goals and making them a public commitment is even more powerful. This is why I recommend that you make your goals public commitments because during moments of weakness you will remember that if you give up you are not only letting yourself down but also others that you told.

Weight Check

Day 3 - 201.8 pounds 23% Body Fat
Day 4 - 198.2 pounds 23.6% Body Fat
Day 5 - 197 pounds 24.2% Body Fat

It seems that I’m losing weight a bit too quickly, this is probably due to my flu. The next few days will clarify if the weight change was actual burned fat or just water loss as result of catching the flu. Catching the flu generally cause fluctuations in the body’s water levels. While it might seem that someone with the flu is losing a lot of weight, most of this weight is water instead of fat. As a result, usually when a sick person is recovering, their body will start putting back some of the water weight slowly.

Exercise & Workouts

Day 3 - This is the first day I felt I was getting sick however I was feeling fine physically so I performed my regular 20 minutes of cardio followed by 20 minutes of weight lifting.

Day 4 - Due to my flu, I skipped exercising on this day. Since I’m planning to workout 5 days a week, this also made a great off day. Off days, or days that you don’t exercise, are important because they allow your body to recover. Additionally off days are good psychologically because they prevent exercising from becoming a boring everyday tasks. Taking an off days is like taking a short vacation, where you come back feeling more refreshed and focused.

Day 5 - I just walked for 20 minutes. Afterwards, I tried lifting weights, however due to my flu, I felt a bit too week and decided to skip the weights.

Supplementation

I have been taking a daily multivitamin. One thing that I noticed on day 3 of taking the multivitamin is my skin looking healthier, and feeling softer. This is why I recommend that anyone take a daily multivitamin.

Overall Feeling

Even with my flu, I have been feeling a bit more energized as a result of eating healthier foods and exercising. I also have this great 2-3 hour window after each workout where I notice I’m very productive.

Your encouraged to share your goals with everyone in the comments section making them more of a public commitment

Thanks Everyone

I wanted to thank everyone for their support and comments on my Project Weight Loss introduction post. Your support has been very encouraging.

Weight Check

I weighed myself first thing in the morning on an empty stomach - 203 Pounds with 22.6% body fat. This is a bit strange and a rough start since on day 1, I weighed 201 pounds, however it’s normal since I’m just starting out. I will be weighing myself right after waking up every morning. This is recommended because it minimizes the weight fluctuations that result from the body’s water and sodium levels throughout the day.

Food

Here is a quick list of what I’ve been eating for the last couple of days:

• Low fat cottage cheese (or yogurt) with fruit (strawberries, blueberries etc.)
• Lean meats and fish including grilled chicken, salmon, tuna
• Eggs (boiled or scrambled)
• Mixed Nuts (in moderation)
• Lean cuisine microwave meals for when I’m feeling lazy or short on time
• Fruits (apples, oranges etc.)

Exercise & Workouts

I’ve been doing about 20 minutes on an elliptical machine, followed by 20 minutes of weight-lifting.

Overall Feeling

Overall I’m feeling great. I know I have a long way to go which is tough yet motivating because I feel that I’m taking on a bigger challenge. Of course the bigger the challenge the bigger the reward and payoff.

Your welcome to share any of your healthy food/meal ideas along with any of your favorite exercises or workouts, thanks for your support

Project Weight Loss Defined
Project Weight Loss is my plan for building healthy eating and exercising habits for the month of January. If I can make it a habit to eat healthy and regularly exercise for 31 days, I should be able to turn that into a lifelong habit. I have been putting on extra pounds in the fall and winter. I’m noticing that many of my clothing are starting to feel tighter. My purpose of sharing this weight loss project is to encourage others who would like to lose weight, eat healthier or get fitter. I also would appreciate everyone’s support and feedback.

My Weight Loss Background
Growing up I was always overweight. I reached my highest weight when I was 18 weighing 225 pounds, at the time I was 5′10″ tall. I didn’t play any sports growing up so all of that extra weight was fat. I remember throughout elementary school, junior high and high school getting picked on as the fat kid whether it was in the locker room or when I was walking down the hall going to class. Over the next 12 months (between ages 18 and 19) I improved my eating habits and started regularly exercising. I ended up dropping 50 pounds weighing 175. Losing the weight certainly made me feel great and improved my self esteem. However over the next months and years I started developing the bad habit of resorting to food for dealing with stressful situations. This developed some bad overeating habits. I have since been learning to control my emotional overeating.

Weight and Fitness Goals to achieve by January 31st
My current weight is 201 Pounds, with 23% body fat, at 6′0″ tall. Here are my goals:

• Exercise 5 days a week for at least 45 minutes each day
• Eat healthier more nutritious meals throughout the week, with an allowance of 2 cheat meals each week. More specifics about my meals is included in the following paragraphs.
• Lose 2.5 pounds per week for a total of 10-11 pounds in a 31 day period
• Drop my body fat percentage to 19%

Slow Weight Loss is Very Important
I can certainly lose more than 2.5 pounds per week, however I’ve noticed in the past that the slower I lose the weight, the longer I keep it off. Losing the weight slower helps me develop healthier eating and exercising habits for life. When I have went on extreme diets in the past, I did end up losing weight quickly however after the diet was over I always gained the weight back. Slow weight loss also insures that my body will mostly burn body fat instead of muscle mass.

Eating Guidelines
I will be aiming for the following nutrition intake 40% protein, 40% carbohydrates, and 20% fat. That means that I’ll try to formulate my meals such that 40% of the calories come from protein, 40% come from carbs, and 20% from from fat. To achieve this my meals will generally be made up of lean meats, eggs, veggies, fruits, beans, and other healthy carbs. I will be minimizing my intake of white carbohydrates such as bread, pasta, rice, fried foods etc.
Calories wise I will be aiming for about 2000-2500 calories per day. I could restrict my caloric intake more, however this would increase the chances of my body burning more muscle mass instead of just burning fat. I will be eating 4-6 small meals throughout the day to insure that my body is constantly burning food, maintaining a high metabolic rate, and a steady levels of energy.
I will also have two cheat meals per weak where I’ll just eat something I crave that might not be the healthiest. Cheat meals are also good because they insure that my metabolism will not slow down because of the decrease in my caloric intake.

Exercising Guidelines
I will be Performing a combination of cardio and strength training exercises. The cardio will help my body burn fat, while the strength training will insure that my body maintains most of its muscle mass

Leverage to Stay on Track
Simply defined, leverage is circumstances and systems that one sets up to insure that if they are tempted to slack off or fall off track, it will be much harder. A great form of leverage for any goal is letting all of your friends, family and coworker know about the goal. This way if you are tempted to slack off, not only will you be letting yourself down, but also everyone else that you’ve told. As you can see leverage makes it easier to stay on track. My forms of leverage:

• Publicizing this weight goal on here, and writing regular progress reports
• Signing up and paying for a few personal training sessions
• I will also add additional forms of leverage on here as I implement them

I Need Your Support
I really would appreciate everyone’s support, questions and feedback. As you know losing weight can be a tough goal, and the more support one has the easier it is. You can support me in two ways:

• Leave a comment at the bottom of this blog post, this will keep me conscious of my public commitment to accomplish this goal
• If you are currently trying to lose weight, or increase your fitness please share your current weight, your goals, and any eating or exercising recommendations. You can share by leaving a comment at the bottom of this post. This will encourage everyone who reads this post who also wants to lose weight and will create some leverage for your weight loss goals since by sharing you are making them a bigger public commitment.

Thanks in advance for your support