6 Week Weight Loss Challenge: Week #4

When I started this challenge four weeks ago, I was extremely excited to have people join me in this weight loss journey. I figured it would be a good way to keep me motivated, while at the same time, helping people. I have to confess though, I kind of regret starting this challenge- but purely for selfish reasons though. Every time I want to excessively eat, I always have Tuesday's results post in the back of my mind. Oh, the stress!

I guess the whole accountability factor does really work. Which reinforces the notion that if you want to lose weight, you should consider having someone help you. I know it's difficult sharing your weight or your struggles, but trust me, making my journey public has been the best thing I could've done. I'm not saying you should go out and blog about it, but confiding in a friend does work. You need that encouragement and sense of pressure. Having a partner along the way will make a huge difference.

Like I said on my first challenge post, everything I write is based on my own experience and opinion. I share it, so it can possibly help you as well. My method is not the only or correct way to lose weight. But hopefully you find some value from these posts.

Ok, so after that mini novel, let's finally begin this week's results.

week 4
week 4
week4
week4

I'm torn with the results. On one hand, I'm extremely proud of myself for reaching 112 lbs. Around this time last year, I was weighing 112.2lbs, so finally surpassing that weight makes me very happy. On the other hand, I'm a bit disappointed in my body fat % increase and my muscle mass decrease. Not what I had hoped for, but there's really no point in getting down about it. Next week I'll just have to step up my working out regime and watch what I eat a bit more. Done!

Here are this week's tips:

heartrate
heartrate
heart rate monitor
heart rate monitor
  1. Use a heart rate monitor: I decided to take my heart rate monitor out of retirement. I bought it last year and probably used it for a month straight then stopped. But now it's back in business! This little bad boy is a great tool to view the calories burned and to monitor that you're staying within your fat burning zone. To calculate your zone/max heart rate, use the following formula: Based on those calculations, my range falls between 118-168. Last workout, I averaged a heart rate of 145, which is right in the middle. I use the Polar FT4 model. I can't rave enough about it. If you're in the market for a heart rate monitor, I highly recommend this one.
  2. portion-distortion
  3. Trick your mind: It's no surprise that we typically eat more than one single serving. The problem is that we eat with our eyes. To avoid overeating, I normally eat in smaller plates. That way my plate appears to be filled with more food than there really is. If you only have big plates, another great way to cut back on your portions, is to spread your food out. The picture below cleverly illustrates how our minds can trick us into eating more than we should. Remember, it's all about portion control, portion control, portion control! I can't stress this enough. You can kill yourself at the gym 7 days a week, but if you're not eating healthy and watching your portion size, you'll find it difficult to lose weight.
  4. workouts
  5. Sneak in quick work outs: We all get busy with work, family, school, and life in general, that sometimes it's hard to find the time (or motivation) to work out. But by making small adjustments to your everyday routine, it can, in the long run, yield positive results. I used to be the type of person that would only park in the first two spots of my destination. I didn't care if I had to wait 10 mins for it, I refused to park far away. Now, I intentionally park father away just to sneak in a few extra steps. I also opt to take the stairs instead of the elevator or escalator. You'll be surprised on how much these minor changes can help with your weight loss.

This week I only have three tips to share. I didn't change my diet too much and the workouts pretty much stayed the same. I'm losing weight at a healthy and consistent rate, which I'm pleased about. Even though I've only lost 3 lbs and 3.5% body fat, I am starting to see and feel the results. Since I'm short (5'1), every little pound gained or lost, immediately shows.

jeans
jeans

I'm nowhere near my goal weight, but I've already seen an improvement in my tummy -which is my problem area- and in how my jeans fit. They don't feel as snug as before. A great indication that I'm actually losing weight.

These final two weeks, I'm going to push myself and really stay focused and dedicated. Hopefully by next Tuesday, I'll break the 110 mark.

It seems as though I've lost most of you during the second week of the challenge. (Don't worry, I'd be right there with you if it wasn't for having to post each week) But don't think you can't join or start back up again. You can always go back and read the previous challenge posts to get some tips and motivation. Remember, it's never too late!

year
year

Let's end these last couple of weeks strong and show ourselves that we can do it!

Posted on March 18, 2014 and filed under Mind & Body.