How to Lose 75 Pounds – Week 2

How to Lose 75 Pounds

Welcome! My name is Amanda and this is my journey to drop 75 pounds. Each week I share a post detailing my daily weight, food and exercise log in the hopes of inspiring others to reach their fitness and weight loss goals. If you’re new here, start with this post – Week One.

Exercise! The poor man’s plastic surgery!

I had a friend ask me on Facebook…”How do you only have coffee for breakfast? There are days when I wake up with my stomach growling.”

Let me preface this by saying I have never been a big breakfast person and I normally eat lunch at 11 am. Coffee (caffeine) is an appetite suppressant. I wake up, make my bed and put a pot of coffee on. By the time I check my email and down my first cup, the morning rumblings have passed.

Another question… “Do you get bored having the same item for lunch and dinner?”

Nope. Why? Cause I am only eating foods I enjoy. If I like it, I can eat it all day every day.

HOW I FELT THIS WEEK

I experienced a lot of discomfort last week (aka Week One). I chalk it up to starting a daily calorie deficit and the fact that MENTALLY my body was readjusting to having less. I’m still fighting a little bit through cravings when I see a cold beer or opened bottle of wine in the refrigerator, going so far as to look up the calories for one on MyFitnessPal. When I notice the craving I acknowledge it. Then I sit with the discomfort and acknowledge and experience it. I sit with it and experience the discomfort and you know what? It eventually goes away.

***The paragraph above was written six days ago on Monday. It is now Sunday and I am happy to report that ALL of my cravings are gone! 10 days of abstaining from my trigger foods (aka, the shitty foods and alcohol that make me want to over indulge) and my body has forgotten what it was like to get a high from them***

STARTING WEIGHT – 222.8
LAST WEEKS ENDING WEIGHT – 217.6
CURRENT WEIGHT – 213
POUNDS LOST THIS WEEK – 4.6
GOAL WEIGHT – 150
POUNDS TIL GOAL ACHIEVED – 63
POUNDS LOST TOTAL – 9.8

How to Lose 75 Pounds

FOOD AND EXERCISE LOG

Sunday July 10th
Food 1,193 – Exercise 0 = 1,193 calories
Yesterday’s weight 219.4 – Today’s weight 217.6 = 1.8 pound loss

Breakfast

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

Lunch

9.5 oz Publix Brown Rice Cream Cheese Salmon Sushi Roll – 430 calories
10.5 oz Publix Brown Rice 12 Piece Spicy Tuna Roll – 390 calories

Dinner

1/2 cup Chobani 0% Plain Greek Yogurt – 65 calories
1/2 cup KIND Gluten Free Oats & Honey  with Toasted Coconut Granola – 195 calories
1/2 cup blueberries – 42 calories

Snacks

1 stick Big Red gum – 10 calories

Water = 5 cups

Monday July 11th
Food 1,285 – Exercise 261 = 1,024 calories
Yesterday’s weight 217.6 – Today’s weight 216.4 = 1.2 pound loss

Breakfast

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

Lunch

1/2 cup Chobani 0% Plain Greek Yogurt – 65 calories
1/2 cup KIND Gluten Free Oats & Honey  with Toasted Coconut Granola – 195 calories
20 raspberries – 20 calories

Dinner

1 tbs Duke’s Mayo – 100 calories
1 tbs sweet pickle relish – 20 calories
2 large boiled eggs – 143 calories
6 Cracked Pepper & Olive Oil Triscuits – 120 calories

Snacks

1 tbs Duke’s Mayo – 100 calories
1 tbs sweet pickle relish – 20 calories
2 large boiled eggs – 143 calories
15 Cracked Pepper & Olive Oil Triscuits – 300 calories

Water = 8 cups

Tuesday July 12th
Food 1,143 – Exercise 236 = 907 calories
Yesterday’s weight 216.4 – Today’s weight 215.8 = 0.6 pound loss

Breakfast

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

Lunch

1/2 cup Chobani 0% Plain Greek Yogurt – 65 calories
1/2 cup KIND Gluten Free Oats & Honey  with Toasted Coconut Granola – 195 calories
1/2 cup blueberries – 43 calories

Dinner

Chic-fil-a 12 piece nuggets – 400 calories
1 tub Chic-fil-a sauce – 140 calories

Snacks

2 tbs Dean’s French Onion Dip – 60 calories
9 Cracked Pepper & Olive Oil Triscuits – 180 calories

Water = 8 cups

Wednesday July 13th
Food 1,195 – Exercise 439 = 756 calories
Yesterday’s weight 215.8 – Today’s weight 215.2 = 0.6 pound loss

Breakfast

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

Lunch

1 tbs Duke’s Mayo – 100 calories
1 tbs sweet pickle relish – 20 calories
2 large boiled eggs – 143 calories
9 Cracked Pepper & Olive Oil Triscuits – 180 calories

Dinner

1/2 cup Chobani 0% Plain Greek Yogurt – 65 calories
1/2 cup KIND Gluten Free Oats & Honey  with Toasted Coconut Granola – 195 calories
1/2 cup blueberries – 43 calories

Snacks

2 tbs Dean’s French Onion Dip – 60 calories
1/2 peeled cucumber – 8 calories
2 Thomas’ Everything Bagel Thin – 220 calories
1 tbs butter – 102 calories

Water = 7 cups

Thursday July 14th
Food 1,191 – Exercise 439 = 752 calories
Yesterday’s weight 215.2 – Today’s weight 214.6 = 0.6 pound loss

Breakfast

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

Lunch

1/2 cup Chobani 0% Plain Greek Yogurt – 65 calories
1/2 cup KIND Gluten Free Oats & Honey  with Toasted Coconut Granola – 195 calories
20 raspberries – 20 calories

Dinner

4 oz oven roasted chicken breast – 227 calories
1 cup oven roasted brussels sprouts – 87 calories
1 oven roasted carrot– 35 calories
3 oven roasted yellow mini potatoes – 60 calories

Snacks

1 tbs Duke’s Mayo – 100 calories
1 tbs sweet pickle relish – 20 calories
2 large boiled eggs – 143 calories
9 Fire Roasted Tomato Triscuits – 180 calories

Water = 7 cups

Friday July 15th
Food 1,191 – Exercise 439 = 752 calories
Yesterday’s weight 214.6 – Today’s weight 214.2 = 0.4 pound loss

Breakfast

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

Lunch

1/2 cup Chobani 0% Plain Greek Yogurt – 65 calories
1/2 cup KIND Gluten Free Oats & Honey  with Toasted Coconut Granola – 195 calories
1/2 cup blueberries – 43 calories

Dinner

6.75 oz baked grouper filet – 226 calories
1 tbs salted butter – 100 calories
1/2 lemon juiced – 5 calories
1/2 can short cut green beans – 35 calories

Snacks

1 stick Big Red Gum – 10 calories
1 tbs salted butter – 102 calories
1 Thomas’ Everything Bagel Thin – 110 calories
12 Fire Roasted Tomato Triscuits – 240 calories

Water = 8 cups

Saturday July 16th
Food 1,045 – Exercise 436 =  609 calories
Yesterday’s weight 214.2 – Today’s weight 213.4 = 0.8 pound loss

Breakfast

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

Lunch

1 tbs Duke’s Mayo – 100 calories
1 tbs sweet pickle relish – 20 calories
2 large boiled eggs – 143 calories
9 Cracked Pepper & Olive Oil Triscuits – 180 calories

Dinner

6 oz grilled sirloin steak– 240 calories

Snacks

1/2 cup Chobani 0% Plain Greek Yogurt – 65 calories
1/2 cup KIND Gluten Free Oats & Honey  with Toasted Coconut Granola – 195 calories
1/2 cup blueberries – 43 calories

Water = 8 cups

Sunday July 17th
Yesterday’s weight 213.4 – Today’s weight 213 = 0.4 pound loss
Total Lost This Week = 4.6 pounds

4.6 total pounds lost in a week. Let’s take a look at the math here and see why this happened.

If I laid in bed all day and didn’t do a thing I would burn 1,700 calories. I’ve been eating around 1,200 calories per day give or take. This gives me a deficit of 500 calories per day or 3,500 calories for the week which equal one pound. I completed 5 hours of cardio for an extra burn of 2,250 calories or roughly 0.6 pounds. My estimate is that I burn an additional 500 calories per day by performing basic daily tasks for an additional 3,500 calories or 1 pound. This equals 2.6 pounds. The additional 2 pounds can be due to a variety of things like less sodium or carbohydrates in my system which reduces water weight or perhaps less volume of food in my system. It can also be attributed to the fact that perhaps I burned more than 500 calories per day performing daily tasks.

MOTIVATION AND SIDE BENEFITS

How to Lose 75 Pounds

(My husband and I about three years ago when I was roughly 25 pounds lighter than I am now.)

Every morning when I get up I look to consume a few things that help keep me motivated. If I haven’t told you yet, my reason for wanting to lose the weight is purely out of vanity. I had first written this sentence as “my selfish reason for wanting to lose weight” and then I went back and corrected it. My reasons are my reasons and as soon as I became self aware enough to realize I wanted to look better and not blurt out what society says my reason should be… “lose weight to be more healthy”…the real motivation kicked in. Don’t lie to yourself. Find your motivation and keep it laser focused in your mind.

Because my motivation is to look “not as frumpy” I draw on viewing old pictures of myself where I was thinner. I also look at a few online success stories of people I follow who have lost the amount of weight I want to lose. Which is why I decided to go public with my journey here. Perhaps I can give you some of that morning motivation in the process.

SIDE BENEFIT – I’m becoming healthier. I can tell you that I feel GREAT! I have a lot more energy. And if you are wondering what I’ve been doing for cardio, on the days where you see a 200 something calorie burn, those days are 30 minutes of jogging on my treadmill. On the days where you see a 400 something calorie burn, those days are spent dancing around my living room with house music blasting in my earbuds for an hour.

I had to think to myself…self…when you were at your ideal weight, what were you doing to stay in such great shape? It was in my early 20’s and I was going out to nightclubs several nights a week and dancing. 20 years later I can put on the exact same music I danced to in Orlando’s club scene and jam out like I did back in the day. I’ve never once said “I’m tired of dancing” but I have said “I’m so bored of running on this treadmill staring at the wall”. Think back to when you looked and felt your best. What were you doing to stay fit then? What activities did you do as a kid that kept you active. Try and take those things up again to lose weight. I bet you will tire of them less easily.

Don’t want to wait until next week for a status update? Follow my daily process live on Snapchat! Username: amandatinney

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