Week 3 Weight Loss Update
Let me start by saying that I apologize for the first ten seconds of this video update.
Apparently I get pretty hyper after I've had my cup of morning coffee.
I've decided to start weighing in on Wednesdays from now on.
In this video, you'll also find out if I was able to breakthrough my multi-day plateau and what I'm planning on doing for the week ahead.
Transcript:
Weigh in Wednesday! Weigh in Wednesday! Weigh in Wednesdaaaaaaay!
Hey what's up guys, it's Scott.
I know it's Wednesday and I had been posting my weight loss updates on Monday, but I decided to start this new thing called Weigh in Wednesdays.
Why? I don't know, it's alliterative, sounds better, rolls off the tongue easier, but mainly because I do a pretty good job Monday through Friday of keeping a pretty consistent diet and schedule and then on the weekends it's kind of irregular, and so weighing in on Monday isn't the best indicator of how I've done over a week long period.
I figure if I do it on Wednesday it's probably a better indicator. We've got some irregular days on there, some pretty normal days and so it will all kind of average out.
Plus I was just super busy this weekend putting together my UP Move review. I spent a little too much time on that I think. I think future review videos I'll probably just try to get them done faster and try to get the content out there rather than getting bogged down.
If you haven't checked that out already, you should check it out especially if you are considering getting a fitness tracker. You can join me on UP, that would be super fun, and then we can help each other through this weight loss journey.
Speaking of weight loss journeys, first of all I'm going to try to merge here because this person is being a douchey mc douche douche, but ok so speaking of weight loss journeys, it is time for me to update you guys on how I did last week. It's actually been a little bit longer than a week because the last time I weighed in it was Monday and today is Wednesday so you do the math.
It's been about a week and half so I don't know, I wish I had better news for you guys. So I weighed in on Monday, last Monday and I was 371.8 pounds. Today I weighed in and I'm 370.8 pounds so I lost 1 pound last week, which is good, I guess.
I'm thankful that it's a loss, but it's definitely much less than the losses I had been posting for the previous weeks and the really, really frustrating thing about it this week is that I have been really taking my game to a new level. I started exercising, I'm doing Tabata, I was feeling super sore all week. I was tracking my calories this week, I was keeping it around 1500-1600 until about the end of the week when I posted my video on plateauing because I had basically been doing everything right by the book and just wasn't seeing any losses and I was really, really concerned about that.
I reached out to your guys for help and a lot of people posted with some opinions. It was very encouraging but at the end of the day, I didn't really get a concrete game plan. Some people told me just continue powering through, your body will get used to it eventually. Other people recommended calorie cycling which is basically just eating a little bit more in terms of calories.
A lot of people told me 1500 was too low and that maybe my body is in starvation mode which is weird because I didn't really feel like I was starving. There were times where I felt hungry, but I didn't really feel like it was out of control. I tried over the weekend , I had some pretty big meals. I had a steak and salad at Outback one day, exceeded my calorie allotment by a couple hundred calories that day, woke up the next morning and I did not gain weight, I did not lose weight. I tried keeping my calorie intake consistent and woke up the next morning and weighed myself and did not gain weight, did not lose weight. I was literally holding flat for most of the week, pretty much all of the week, which was super, super frustrating.
There were a couple of contributing factors.
The first thing and I talked about this in my other video was that I think I had a scale calibration issue, so it's possible that two weeks ago, I might have posted more of a loss than I actually had because one of the things I figured out was that the floor in my bathroom is not level so I would step on my scale multiple times and multiple different readings that fluctuated.
What I did to combat that was that I got a couple of laminate wood planks like you get a Home Depot and I put a few of those together and just created a completely flat surface for my scale. Ever since then I've been getting much more consistent readings so I think that will help from now on. Even since I've done that it's been about 3 days. My weight readings have been exactly consistent and I've been logging about 1500-1600 calories each of these days. It's still kind of concerning. I am still at that plateau stage and I'm not really sure what I have to do in order to kick it to the next level.
In terms of start, stop and continue, one of the things I'm going to start doing this week is at least for today, I am going to drastically cut my calories. Now, I know that's going to be a controversial thing. A lot of you are telling me just to power through it and just to keep on the course and eventually things will right themselves.
I've read a lot of literature on intermittent fasting, interval fasting and just calorie deficits in general, and I figure one day let me see if this just kind of kickstarts the process but what I am going to do today is basically just try to stay on a liquid diet for the day. I started out the day with some green juice and some protein powder and then I'm having my cup of coffee as I normally do in the mornings and then throughout the day I've got a couple more protein powder mixtures for me to subsist on and we'll just see where I end up tomorrow morning.
If this ends up getting me out of my funk I will start incorporating solid foods again tomorrow, but I just need to change something up. For this week, I don't know if there are things I'm going to stop doing. I think I'm doing pretty much everything that I can be doing for now. If I had to choose one thing, I've noticed that my proportion of fat to protein is pretty high on the fat side so maybe I will cut back on my fat intake for a little bit and let proteins be the dominant factor there, but we'll see. I'm not sure if that's going to make a difference.
I really feel like the point that I'm at now there's something more fundamental at play that I'm just not understanding.
In terms of what I am going to continue doing. I am going to continue to track my calories. I'm going to continue to do my Tabata exercises in the morning and I'm going to continue to weigh myself every day just to give myself some kind of indicator of where I'm at. I know a lot of you have said don't weigh yourself every day, it's just going to demotivate you and you're going to fall off the wagon. Thankfully because I'm doing these videos and I've got a lot of people reaching out to me and helping me, and encouraging me along the way, I don't really feel like falling off the wagon is an option. If anything the scale just provides me an indicator of whether or not I'm on the right track. Another thing that I'm going to start doing this week, and I know I said I was going to do this last week I just didn't get around to it is, I'm going to start relying on other measures of progress.
One of the things I'll be doing is buying a tape measure. It sounds like a construction tool. I can measure my total inches and start keeping track of total inches lost.
I also need to find a good body fat monitor. I have the Withings Body Analyzer Scale which supposedly tracks your body fat percentage, but I've been using it for about a week, and in the past couple of days it's been pretty consistent.
The range of body fat percentages that it's been giving me has been pretty tight. When I first started out it was all over the place. I had a reading initially that was 61% body fat and then literally 30 seconds later it was like 65% body fat and then it went back down to 62 or 63, so I think as of this morning, I was at something like 61% or 60 point something percent, but I'm not sure how much to trust that figure so I'd be interested to see if any of your guys have recommendations on good body fat monitors that might be a little bit more reliable and a little bit more consistent weigh in to weigh in.
That's it for today. If you are new to the channel and you want to follow along and see how I do in future weight loss updates please click Subscribe. I'd love to have you along the journey, and I'd love to hear from you guys in the comments below.
What can I do to break through this plateau? Are there any things that you've tried that have worked? Also, if you have some experience with a body fat analyzer that works well for you, I'd love to try them out and then review them on this channel. Alright thanks guys.