How to Lose 75 Pounds – Week 1

How to Lose 75 Pounds

The voice in your head that says you can’t do this is a liar

I once lost 45 pounds. I lost it… and then I progressively found every pound of it four years later. How did I do it? I stopped eating carbs. Zero. Nada. No bread. No pasta. No sugar…not even fruit. No alcohol. Just proteins, vegetables and fats. I was in a constant state of ketosis so my body burned fat for energy since there were no carbohydrates in my system to speak of. First the body looks for carbs to use for energy and if none are available it converts fat into energy.

This restriction on my life was a constant struggle. I felt like I was walking around in a fog half the time and there was absolutely no food joy in my life. I lost 30 pounds in the first 30 days. My breaking point was crying at the dinner table over a plate of grilled steak and broccoli.

It was no way to live and for my lifestyle, it was unsustainable. I journaled my entire process on a now defunct website that I let go of a couple of years ago. I think the reason I was so successful with my strict diet plan is because I was being held accountable by the readers of that blog. You may be one of those people. If you are, thank you. Thank you for sticking with me so long. My readers were there to keep me encouraged and motivated and I in turn felt a responsibility to stay the course to inspire them. It was a win win.

Which brings us to today.

How to Lose 75 Pounds

COUNTING CALORIES

Once I got off the extreme no-carb regime, I maintained my weight for two years after adding carbohydrates back into my diet by tracking my calories. I kept the weight off and lost a little bit more weight, albeit slowly, by having a daily caloric deficit.

This time I’m taking the turtle approach to weight loss and I’m eating what I want to eat…just less of it. I’m also back to counting calories. I use the MyFitnessPal app.

I’ll be sharing my daily food and exercise journal with you here. I find the most motivation from people when I can see their process. So I…am going to show you mine, no matter how slow it is. This is officially week one (well actually only 5 days cause I want to post each week’s update on a Sunday) and technically I only want to lose 72.8 pounds but for search purposes I am titling these posts “How to Lose 75 Pounds” because no one Googles “How to Lose 72.8 Pounds”.

My goal weight…150 pounds

This is going to be a raw and uncensored look at my daily consumption and activity. Straight talk, no bullshit. I’m tracking it all cause even if I don’t track the calories, my body does. I started this journey on July 5th where I weighed in at 222.8 pounds. For reference, I am 5’6″, 40-years-old and extremely sedentary. I’m a blogger. Most of my time is spent online. You can find me tethered to a laptop, iPad or iPhone most hours of the day.

STARTING WEIGHT – 222.8
CURRENT WEIGHT – 217.6
POUNDS LOST THIS WEEK – 5.2
GOAL WEIGHT – 150
POUNDS TIL GOAL ACHIEVED – 67.6

My Basal Metabolic Rate is 1,700 calories. This means that if I laid in bed all day and did nothing my body would burn 1,700 calories just to maintain basic functions. For the purpose of achieving a calorie deficit each day, my daily caloric intake goal will be 1,200 calories. That will give me a deficit of 500 calories. 500 calories per day over the course of seven days equals 3,500 calories. 3,500 calories equals one pound.

Its safe to assume that I will not lay around in bed all day. I actually do get up and walk around and as a rough estimate, I’d say I will burn another 500 calories per day by just performing daily tasks. Those 500 calories burnt equal an additional 3,500 calories per week, which brings us to two pounds lost per week through a combination of basic movement and caloric deficit.

Two pounds per week over the course of 36 weeks puts me at my goal weight on March 12th, 2017.

I can get to my target faster if I add in exercise to burn even more calories per day. This will probably happen. I’m patient but not 8 months patient.

How to Lose 75 Pounds

FOOD AND EXERCISE LOG

Wednesday July 6th
Food 770 – Exercise 0 = 770 calories
Starting weight 222.8

Breakfast

16 oz Don Francisco’s Butterscotch Toffee – 0 calories
2 tbs International Delight Simply Pure Caramel Creamer – 60 calories

Lunch

4 oz Hamburger Patty – 300 calories
2 tbs BBQ Sauce – 60 calories
1 cheese slice – 55 calories

Dinner

4 oz Hamburger Patty – 300 calories
2 tbs BBQ Sauce – 60 calories
1 cheese slice – 55 calories

Snacks

12 Triscuit Mediterranean Olive Crackers – 240 calories

Water = 9 cups

Thursday July 7th
Food 1,730 – Exercise 0 = 1,730 calories
Yesterday’s weight 222.8 – Today’s weight 220.2 = 2.6 pound loss

Breakfast

8 oz Don Francisco’s Butterscotch Toffee – 0 calories
1 tbs International Delight Simply Pure Caramel Creamer – 30 calories
1 Thomas Everything Bagel Thin – 110 calories
2 tbs cream cheese – 135 calories

Lunch

4 cups Olive Garden Salad – 300 calories

Dinner

1 cup pulled pork – 335 calories
2 tbs BBQ Sauce – 60 calories
1 bun – 140 calories

Snacks

24 Triscuit Mediterranean Olive Crackers – 480 calories
4 Oreo Thins – 140 calories

Water = 6 cups

Friday July 8th
Food 1,157 – Exercise 0 = 1,157 calories
Yesterday’s weight 220.2 – Today’s weight 220 = 0.2 pound loss

Breakfast

8 oz Don Francisco’s Butterscotch Toffee – 0 calories
1 tbs International Delight Simply Pure Caramel Creamer – 30 calories

Lunch

2 cups Orzo – 300 calories
1 tbs olive oil – 119 calories
1/4 cup cherry tomatoes – 7 calories

Dinner

Burger King Whopper Jr. – 340 calories
15 french fries – 51 calories

Snacks

1 Thomas Everything Bagel Thin – 110 calories
2 tbs cream cheese – 100 calories

Water = 4 cups

Saturday July 9th
Food 1,478 – Exercise 220 = 1,258 calories
Yesterday’s weight 220 – Today’s weight 219.4 = 0.6 pound loss

Breakfast

8 oz Don Francisco’s Butterscotch Toffee – 0 calories
1 tbs International Delight Simply Pure Caramel Creamer – 30 calories

Lunch

1 cup Fried Okra – 417 calories
1 cup pulled pork – 410 calories
3 tbs hot BBQ sauce – 75 calories
2 tbs ranch dressing – 52 calories

Dinner

1/3 iceburg lettuce head – 20 calories
2 tbs oil & vinegar salad dressing – 144 calories
1 Thomas Everything Bagel Thin – 110 calories
2 tbs cream cheese – 100 calories

Snacks

6 Triscuit Cracked Pepper and Olive Oil Crackers – 120 calories

Water = 8 cups

Sunday July 10th
Yesterday’s weight 219.4 – Today’s weight 217.6 = 1.8 pound loss
Total Lost This Week = 5.2 pounds

You may be wondering why I lost 5.2 pounds in five days and the answer is simple. I was coming off of a heavy food holiday…4th of July. Most of the weight I lost was a reduction in the total volume of food in my GI tract coupled with water loss from a reduction in total carbohydrates consumed. Hence the super loss. I’m betting next Sunday will show a more reasonable two pound loss. We shall have to wait and see…

READ THIS POST NEXT: How to Lose 75 Pounds – Week Two

Let’s Connect On Social Media
Facebook | Twitter | Pinterest | Instagram | YouTube | Snapchat

Did you find this post helpful? Please Share!