Welcome back to my 2023 weight loss journey! It’s week two, and I’m excited to share my progress with you after a 2.5kg loss last week. Will this week see the same success, or will things have taken a turn? As a quick recap, my starting weight was a disappointing 93.1kg, and my ultimate goal is to reach 68kg. To achieve this, I’ve adopted a strategy of calorie counting, aiming to reduce my intake by 500 calories from my maintenance level. Additionally, I’ve set a target of walking 10,000 steps each day.
Previously on the blog, I shared with you my journey of successfully losing weight using the Slimming World plan. Although in the past I have found this my go-to way of losing weight, I weighed up the pros and cons compared to calorie counting and found that at this point in my life, calorie counting would be a better fit.
Weight Loss Progress
Although we are only at the end of week two, I am finding calorie counting a really easy way to incorporate weight loss into my lifestyle. During week two, I managed to lose an impressive 1.8kg, bringing my total weight loss to 4.3kg in two weeks! Although my aim is to stay within the healthy range of 0.5kg to 1kg per week, it is common to lose weight faster in the beginning – especially the heavier you are. Seeing these positive results has further motivated me to stay on track and continue my efforts going forward.
Calorie Counting Successes
Throughout the week, I remained focused on reducing my calorie intake by 500 calories from my maintenance level. This required careful monitoring of my food choices and making sure I logged everything. I also had to focus on portion sizes and ensure I only consumed the correct-sized portion rather than freeloading. I prioritised whole, nutrient-dense foods, such as fruits, vegetables, lean proteins, and whole grains, to help me stay feeling full and make sure my body had everything it needed. These choices helped me stay in a calorie deficit without slowing me down or making me feel sluggish.
One of the most effective tools in my weight loss arsenal was tracking my calorie intake using a dedicated app – at the moment, I am using My Fitness Pal, but I am trialling some others. Using an app allows me to log my meals, snacks, and beverages accurately, giving me a clear overview of my daily calorie consumption and preventing me from going over Being aware of my calories consumed helped me make more informed decisions about my food choices and avoid mindless eating.
While the week overall was positive, I did encounter some challenges along the way. One particular hurdle I faced was achieving the daily goal of walking 10,000 steps. Despite my best efforts, there were a few days when I fell short of this target. Factors such as inclement weather, work commitments, and fatigue made it difficult to reach this goal consistently. I have spent a lot of days sitting down and working at the computer for the past week. Usually, I get lots of breaks in the day to wander around or go for a dedicated walk, but this week was more of a challenge. I also have two French Bulldogs who I would normally exercise, which gets my steps up quite quickly; however, because they are brachycephalic dogs, they struggle when it is hot and so it’s best to avoid walks for their own safety. The past week has seen some warmer weather, so we have had to ditch the walks in favour of staying cool at home.
Strategies for Success
Moving forward, I’ve recognised the importance of prioritising my step count and have devised a plan to overcome this challenge. Here are a few strategies I’ll be implementing in the coming week:
- Scheduling Walks: I will set aside dedicated time slots in my daily routine to go for walks. By treating these walks as non-negotiable appointments, I can prioritise physical activity and ensure I’m meeting my step count. It’s important that I step away from the computer throughout the day for my own health, so this won’t be too hard!
- Break It Down: If it’s challenging to find a continuous block of time for a long walk, I will break it down into smaller, more manageable sessions throughout the day. Taking short walks during lunch breaks or in between work tasks can add up and contribute to reaching my daily step goal. Just walking around the kitchen waiting for the kettle to boil or pacing up and down whilst I do my Duolingo app in the evening will increase my step count.
- Embrace Variety: To keep my walks interesting and prevent boredom, I’ll explore different routes and scenic locations. Changing the scenery can make the activity more enjoyable and boost my motivation to continue walking consistently. I’ve been doing the same loop, which does become tedious; I think it is time to mix things up!
Week two has been another fantastic week in my weight loss journey. With a significant weight loss of 1.8kg, I’m more motivated than ever to achieve my target weight of 68kg. I know it’s early days, but following a plan that has few restrictions is quite liberating! While I faced challenges in reaching my daily step goal of 10,000 steps, I’ve identified strategies to address this issue going forward, and I hope to be telling you next week how I smashed my target!
I know that the key to success lies in consistency and perseverance. By continuing to monitor my calorie intake, making mindful food choices, and prioritising my daily step count, I’m confident that I’ll make even more progress in the coming weeks. Join me next time for another update on my weight loss journey as I strive to achieve a healthier, happier me!
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