Day 160 - Week 23
Its been 22 complete weeks now and here are my latest numbers:
Weight: 186.2 down from: 187.8 started at: 261
BP: 123/67 up from: 111/63 started at: 153/92
Pulse: 50 down from: 52 started at: 88
BMI: 25.3 started at: 35.4Total weight lost after 22 full weeks on MWL - 74.8 lbs!
Down another 1.6 lbs this week. Thats 2 weeks in a row that I did'nt make the weight loss expected and that I feel bloated. I believe the reasons are 3-fold. One, I'm eating more water heavy fruits then I should. Two, my weight-loss is just naturally slowing down as I get closer to my goal weight. Three, I'm starting to gain some muscle, especially in my thighs and calves from all the walking/stair climbing I do. This is fully expected and I've been preparing for it.
So 2 actions for me is to get back on track with strict MWL and cut down on all the fruit I've been eating and ramp up my exercise to increase both my strength exercises and cardio. Both I've been planning for months now. I've been expanding slowly on the exercise front as I don't want to hurt myself knowing how out of shape I've been the past 25 yrs. So I've gradually uped my fitness level to where I think I can now start handling a more robust exercise program. So that will start in the next week and I actually look forward to it
B: oatmeal with flax and cinnamon
S: herbal tea
L: mixed veggies and salsa
D: baked potato and sweet potato
E: 44 mins walking - 5281 steps. Stair climbing - d/u/d/d 17 floors. Total steps for day - 10,946 steps.
M: 10 mins
Felt great today. Did my stair climbing as usual in the morning going a non-stop d/u 17 floors and followed that by going down the stairs at lunch and again in the afternoon. The afternoon session though caused pain in my left knee (have had surgery on it before), so I will hold off on doing that much stairs for awhile. It was a bit too much for my knee. I also did my walk in the evening which went well however later in the evening my knee was giving me some pain again. I haven't had any knee pain in about 3 months so this surprised me. I will need to be a bit more gentle for a few days...
Busy day at work as Mondays usually are. A bit stressful with lots of new things to work on and keep me busy. Was tired last night so went to bed early and slept well.