How to Lose 75 Pounds – Week 3

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.

You’re NOT fat. You HAVE fat. Big difference.

I love this statement and sometimes I need to be reminded of it. Especially when hitting a plateau in my weight loss journey. Plateaus suck. There’s no doubt about it, but I’ve been down this road before and you know what a plateau means? A refeed.

Human bodies are quite amazing. Thousands of years ago we had to hunt and gather for our food which meant that we were “on the move” most of the time. In a state of perpetual motion. Our bodies could adapt to the the times when food was scarce by conserving energy as fat stores. Metabolisms had a mind of their own and our bodies could tell when a famine was coming. These same bodies we live in now don’t know that there is an unlimited supply of food at the ready. They only know of that primal instinct to conserve when they see that the body has been in a constant state of deficit.

STARTING WEIGHT – 222.8
LAST WEEKS ENDING WEIGHT – 213
CURRENT WEIGHT – 214
POUNDS LOST THIS WEEK – 0
GOAL WEIGHT – 150
POUNDS TIL GOAL ACHIEVED – 66
POUNDS LOST TOTAL – 6.8

Roasted Beet Salad at La Luce in the Hilton Bonnet Creek

FOOD AND EXERCISE LOG

Sunday July 17th
Food 1,190 – Exercise 217 = 973 calories
Yesterday’s weight 213.4 – Today’s weight 213 = 0.4 pound loss

Breakfast

16 oz Don Francisco’s Butterscotch Toffee – 0 calories
2 tbs International Delight Simply Pure Hazelnut 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 – 42 calories

Dinner

Publix Spicy Tuna Brown Rice Sushi Roll – 390 calories
Soy Sauce – 5 calories
Pickled Ginger – 5 calories
Wasabi – 2 calories

Snacks

4 oz All Beef Sausage – 225 calories
10 Balsamic & Basil Triscuits – 200 calories

Water = 8 cups

 

Monday July 18th
Food 1,192 – Exercise 397 = 795 calories
Yesterday’s weight 213 – Today’s weight 212.8 = 0.2 pound loss

Breakfast

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

Lunch

Publix Spicy Tuna Brown Rice Sushi Roll – 390 calories
Soy Sauce – 5 calories
Pickled Ginger – 5 calories
Wasabi – 2 calories

Dinner

Roasted Chicken Breast – 164 calories
13 Balsamic & Basil Triscuits – 260 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 raspberries – 46 calories

Water = 9 cups

Tuesday July 19th
Food 1,212 – Exercise 328 = 884 calories
Yesterday’s weight 212.8 – Today’s weight 212 = 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

1/2 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 raspberries – 46 calories

Dinner

Roasted Chicken Breast – 164 calories
4 Oreo Thins – 140 calories
5 Balsamic & Basil Triscuits – 100 calories

Snacks

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

Water = 7 cups

Wednesday July 20th
Food 1,182 – Exercise 349 = 833 calories
Yesterday’s weight 212 – Today’s weight 213.2 = 1.2 pound gain

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

2 McDonald’s Breakfast Saussage Burritos – 600 calories
3 Packets McDonald’s Mild Picante Sauce – 15 calories

Snacks

Roasted Chicken Breast – 164 calories
1 tbs BBQ Sauce – 30 calories
1 stick Big Red Gum – 10 calories

Water = 7 cups

Thursday July 21st
Food 1,933 – Exercise 287 = 1,646 calories
Yesterday’s weight 213.2 – Today’s weight 212.8 = 0.4 pound loss

Breakfast

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

Lunch

Roasted Chicken Breast – 328 calories
2 tbs BBQ Sauce – 60 calories

Dinner

1.5 cup salsa – 120 calories
27 tortilla chips – 420 calories
1.5 cup blue cheese cole slaw – 285 calories
2 12oz Bell’s Two Hearted Ale – 420 calories

Snacks

12 Balsamic & Basil Triscuits – 240 calories

Water = 6 cups

Friday July 22nd
Food 1,163 – Exercise 147 = 1,016 calories
Yesterday’s weight 212.8 – Today’s weight 213.4 = 0.6 pound gain

Breakfast

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

Lunch

Roasted Chicken Breast – 164 calories
1/3 iceburg lettuce head – 30 calories
10 grape tomatoes – 29 calories
2 tbs Makoto ginger dressing – 80 calories

Dinner

Chipotle Barbacoa Bowl with Brown Rice, Sour Cream and Cheese – 580 calories
2 oz Chipotle Mild Salsa – 20 calories

Snacks

10 Balsamic & Basil Triscuits – 200 calories

Water = 6 cups

Saturday July 23rd
Food 2,130 – Exercise 202 = 1,928 calories
Yesterday’s weight 213.4 – Today’s weight 214 = 0.6 pound gain

Breakfast

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

Lunch

1 Thomas Everything Bagel Thin – 110 calories
1 tbs unsalted butter – 100 calories

Dinner

1 cup roasted beet salad – 303 calories
Cheese Ravioli – 300 calories
Dirty Vodka Martini – 244 calories
3 Glasses Sauvignon Blanc – 450 calories

Snacks

6 Dill & Olive Oil Triscuits – 120 calories
1 tbs sweet pickle relish– 20 calories
2 Large eggs – 143 calories
1 tbs Duke’s Mayo – 100 calories
9 Fire Roasted Tomato Triscuits – 180 calories

Water = 3 cups

Sunday July 24th
Yesterday’s weight 214 – Today’s weight 214 = 0 pound loss
Total Lost This Week = 1 pound gain

WHAT HAPPENED THIS WEEK

Weight Graph

If we take a look at the graph above we can see what happened this week. The substantial downward slope has been my progress from the start of this journey on July 6th. Look at the far right corner of the graph. That’s what you call a good ole’ fashioned plateau. And since I’m being completely honest and transparent with these posts, the past week has seen my body retain quite a bit of water in what we so lovingly refer to as “that time of the month” bloat.

On Wednesday July 20th I had a 1.2 pound overnight gain. If you look at my calories for the day before that they were only 884 calories. I would have had to consume over 3,500 extra calories the day before to have garnered a true 1.2 pound fat gain. This was purely all water due to hormones…which is why we shouldn’t always look to the scale for progress.

I still feel a whole hell of lot lighter than when I did at 222.8 pounds and if I had been taking my body circumference measurements we would be able to see that I was still in fact losing inches.

This weekend’s refeed should have jumbled up my metabolism enough so that the weight continues to come back off. Also, if we look at the total amount of calories I consumed this week minus exercise we come up with a figure of 8,075 calories. Taking into consideration the fact that my body burns 11,900 calories per week just to stay alive, we can see that there was a deficit of 3,825 calories. That’s one pound even though the scale says differently. A lot of carbs and sodium coupled with a ton of crazy hormones makes this week look like a fail but I know otherwise and I’m going to keep moving forward.

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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