Hi All!
I appreciate each of you taking the time to check in and let us know how you are doing.
Losing weight does not happen overnight. Even those that are having consistent losses, due to great dedication to the program guidelines, could be in the weight loss phase of this lifestyle for quite some time.
Last week, I started the weekending post with:
A key feature that separates the McDougall plan(s) from other diets is that it is not recommended that you track your food calories or the amounts consumed.I would like to turn that on its head this week, because I did do a little bit of tracking of calories and weighing of food in order to try and show why
setting your expectations to approximately 1 - 2 pounds per week is the most realistic and thus reasonable thing for you to do in order to stabilize the sometimes emotional feedback that the scale gives you.
I decided to go onto
Cronometer.com, as
recommended by Jeff Novick, and plug in some numbers to compare how realistic it would be for me to expect to lose 1 pound a week vs 2 pounds a week eating MWL style foods that I typically eat.
It was an interesting exercise, let me tell you.
First some details:1) I (previously) set up a free account on Cronometer and adjusted my profile and targets under the settings tab, in order to reflect my height, current weight, desired amount of weight lost per week and activity level.
(
*** I am 5’0.5” tall, so please take that into account when you read the numbers below***)
2) I inputted everything that I ate for the given day into the Diary Section.
(Under the Food tab, I used the custom food setting to input my homemade recipes in order to make daily recording a faster process).
3) I weighed everything that I ate on a digital scale to be as accurate as possible.
(Be sure to take a look at a recent mailing/article from Jeff called
Do You Know How Many Calories are in the Food You Eat? in order to understand the limitations of our own estimation abilities and the accuracy of the measurement tools that we use when it comes to calorie counting).
Here is the screen shot of 1 scenario:
Amy Lose 1 pound per week/Sedentary Activity Setting:
As you can see on this particular day I felt full after eating about 1131 calories. With my BMR and a sedentary activity setting, this puts me directly in line with being able to comfortably lose 1 pound per week. If I wanted to lose 2 pounds per week I would have to drop my daily caloric intake to about 629 calories or add in some activity.
Here are the numbers based on my personal biometrics:
1 pound per week :
Calorie Budget/Sedentary
1102Calorie Budget/Moderately Active
15342 pounds per week:
Calorie Budget/Sedentary
629Calorie Budget/Moderately Active
1035What this little exercise has shown me is that it would be quite unreasonable for me to expect to lose 2 pounds a week, at my current activity level, and feel satiated.
If you are feeling a little disappointed with the speed of your losses, this could be a great activity to undertake yourself, in order to see what is possible for your given situation. This new understanding could lead to better feelings of satisfaction at your rate of progress.
I hope that you all have a wonderful week!
Amy XO
Here are the results for the third week in August:Next Weigh-In is on Friday, August 23rd, 2019Total group loss reported in 2019: 367.32 pounds
August 2019 Weight Loss Group :: Monthly Weigh-In Results
Total group loss in January 2019: 140.53 pounds
Total group loss in February 2019: 78.64 pounds
Total group loss in March 2019: 7.4 pounds
Total group loss in April 2019: 33.55 pounds
Total group loss in May 2019: 38.2 pounds
Total group loss in June 2019: 13.4 pounds
Total group loss in July 2019: 37.3 pounds
Total group loss in August 2019: 18.3 poundsWeek ending 08/16/2019: 11 participants reported a total loss of 3.5 pounds
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Moonlight - 3.0
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Total gains: 3.0
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A/S - 0.0
APrincess - 0.0
AnnetteW - 2.6
Deweyswakms - 0.6
Vegman - 0.2
Stillcrazy - 2.7
ShortnSweet - 0.6
Michele613 - 0.0
Sirdle - 0.8
Lorna - 0.0
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Total losses: 7.5
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Total group loss in August 2019: 18.3 pounds
Week ending 08/16/2019: 11 participants reported a total loss of 3.5 pounds
Week ending 08/09/2019: 14 participants reported a total loss of 3.4 pounds
Week ending 08/02/2019: 9 participants reported a total loss of 11.4 pounds