Happy Friday, dear reader! I am currently in Week #3 of the Fast Burn Challenge, and I am continuing to do well with my diet and fitness goals. On Monday morning, I weighed in at 158 pounds. Although I did not lose any additional weight in Week 2, I did maintain my weight loss from Week 1. I would be remiss if I did not mention that I was a little bit disappointed.
Thankfully on Tuesday, Dr. Ian posted a live video session on the Fast Burn Challenge Facebook page addressing the rate of weight loss. This is what he had to say, “Good weight loss is considered to be anywhere from 1 to 1.5 pounds a week, on average. What does that mean? That means that you may lose 3 pounds one week, 0 pounds the next week, 1 pound the following week, 2 pounds the next week. Your numbers are going to vary from week to week. Most people do not lose consistently for all kinds of reasons. But, we’re taking the average. The average of what you should go for is 1 to 1.5 pounds per week. So, if you look at a four-week average of your weight loss, and it says you lost between 4 and 6 pounds in a month, that is considered to be very good weight loss.” Once I heard that information, I felt much better.
Kudos to Me for…
- meeting my daily water intake goal.
- trying the Honey Glazed Chicken. Delish!
- continuing to eat more veggies.
- meeting my daily exercise goals.
- eating mindfully at my crawfish boil.
- making wise breakfast/lunch choices during Teacher Appreciation Week.
This past Saturday, my hubby boiled crawfish with all the fixins. I had one tray of crawfish with a potato, brussels sprouts, mushrooms, and a piece of sausage. I drank a cup of water before eating and throughout the meal. While I enjoyed my mudbugs immensely, they were salty and had a lingering effect of sodium overload on my body. Mercifully, it was temporary.
Challenges
- Making poor eating decisions due to poor planning and emotions.
- Making the time to plan meals for the upcoming week.
- Changing my TRF to 14:10.
Well, this week I made a poor decision concerning dinner on Monday night. I had prepared salmon for dinner, but did not have time to eat it before my evening activity. When my activity was over, I ate a quick snack (string cheese and 10 pretzels) before riding my bike. I felt it was too late to eat my salmon and veggies, so instead I ate two Frosted Brown Sugar Cinnamon Pop Tarts with a glass of milk. I should have drunk a Burner Smoothie before my activity. Then, on Tuesday afternoon after having a funky day and feeling blue, I consumed six donut holes. Ugh! Of course, it made me feel worse, not better. I need to feel my feelings not eat them.
This past weekend I ran out of time and did not plan my meals for Week 3 as carefully as I did for Week 2. I am definitely a work in progress in this area. Fortunately, I had the staples I needed for my meals and snacks, and my hubby cooked the Honey Glazed Chicken on Sunday. I also prepped my Burner Smoothies for the week. In addition, this happens to be Teacher Appreciation Week, and the Home and School Association provided breakfast and lunch every day. I have been SUPER good all week and only ate the healthy offerings. NO desserts! I made sure to avoid the boardroom and any foods that would tempt me. Out of sight, out of mind!
Lastly, I was supposed to change my IF schedule from 12:12 to 14:10. This means a 14-hour fasting window and a 10-hour feeding window. I was successful Monday-Wednesday, but not Thursday or this morning. Because of my work schedule yesterday and today, I needed to adhere to the 12:12 IF schedule. I should not have any issues on Saturday and Sunday with following TRF 14:10.
In general, I physically and mentally feel better. I continue to do my best which looks different each day. Adding more exercise to my daily walking routine has been nice, and I now look forward to riding my bike throughout the week. I keep reminding myself to enjoy the journey which I am not doing alone. Dr. Ian has created a fabulous community page on Facebook where he gives us lots of tips, support, and encouragement, and we (the challengers) can encourage and support one another. And for that, I am grateful. Happiness!
“At the end of the day, remind yourself that you did the best you could today, and that is good enough.” ~ Lori Deschene
The Kat Files 
You’re doing great!
Also, if your hubby wanted to pop over the pond and make my dinners that would also be great!!
Thank you! I took your advice and made a note in my log when I slipped up this week and ate the donut holes. HA! My hubby enjoys cooking which is very beneficial for me. And, if we ever make it over the pond, he’d definitely cook for you provided you share some of your recipes with him that we can bring back with us to the States.
That’s a plan!
A lot of time poor eating decisions are made from lack of money poor people do not have the resources people with money have just a thought…
True. That is why I like the idea of community gardens. It can get pricey eating healthy. I eventually want to plant a veggie garden because produce can be pricey at times. I have a grapefruit tree, satsuma tree, and blueberry bushes. I bought an avocado tree last year, and it has teeny tiny avocados on it.
That is a great idea..
Even with the challenges you listed, you are still making great progress with leading a healthier life! Very happy for you 🙂 The fast burn seems like it takes some commitment and planning, but you seem to be killing it! You rock 🙂
Well, thank you! It is quite the commitment, but it is a lifestyle change. Eventually, it will get easier. Planning and prepping is the key.
Haha, also I’m sorry we talked so long on Monday night for our chat to throw off your eating schedule! At least the chat came out entertaining 🙂 Can’t wait to upload it!
Please don’t be sorry. I loved having our chat and had a blast. It was my favorite part of Monday. It was poor planning on my part. As Maya Angelou says, “Do the best you can until you know better. Then when you know better, do better.”
[…] Friday, dear reader! I am currently in Week #4 of the Fast Burn Challenge, and Dr. Ian’s words rang true for me at the start of this week. On Monday morning, I weighed in at 155.5 pounds. I […]