Week 4 Weight Loss Update
Find out how I did in week 4 of my weight loss journey. Also, find out what my wardrobe has to do with my weight loss by watching this video update
Transcript:
Hey everybody it's Weigh In Wednesday and I am wearing a red shirt.
So I was scrolling through my video thumbnails the other day and I realized that in about 90% of my videos I am wearing one of two blue shirts.
For some reason I got really self conscious about that.
Man, what if the Internet thinks I only have two shirts or even worse, maybe they think I don't wash my shirts.
Let me put those concerns to rest.
I am here to say definitely that I do in fact own multiple shirts and I do wear different shirts every day of the week... most times.
Anyway, we can talk more about my wardrobe another time. I'm sure the reason that most of you guys are here is to find out how I did last week.
Without further ado, I started out last Wednesday at 370.8 pounds and today I stepped on the scale and I was 368.8 pounds for a total loss of 2 pounds.
If you recall when I started this weight loss journey I was 384.4 pounds at my highest so that means that I have lost altogether 15.6 pounds in the past 4 weeks.
Overall, I am pretty happy with my results from last week. 2 pounds is a pretty good sustainable amount to lose on a week over week basis and if I lost 2 pounds every week from now until the end of the year, I'd be pretty happy with my results looking back.
The only thing I am kind of concerned about is at this stage of the game I still feel like I should be losing a lot more weight for the amount of effort that I am putting in so that is concerning me a little bit.
When I've tried to lose weight previously, the first 30 or so pounds tend to come off a lot faster. I know I am getting a lot less physical activity then I was the last time around and I've been trying to compensate with calories consumed, but I know that's not the best substitute. I definitely need a lot more physical activity just to keep my metabolism pumping and take it to the next level.
I've been measuring my body fat percentage for the past couple of weeks as well and that stuff has just been all over the map. I don't even think that number is super reliable. Now I suppose after I've lost maybe 10% points off of my body fat reading it will kind of give me an idea of how I'm doing directionally. As far as a metric to track to tell me what my muscle gain versus fat loss is on any kind of regular or consistent basis, it's definitely not the best metric to use.
I've tried a couple of different body fat meters, I've talked about this in a previous video, I just don't find that they are super accurate, so I think it's something that I'll continue to track, but to be honest with you, I don't know how much I really trust the metric.
I know that I said last time, or maybe a couple of times ago, that I was going to start measuring total inches lost. I still think that's the best metric for me to use to really gauge my progress on this weight loss journey, I just haven't gotten around to deciding on which tape measure to get. That's my bad. I really just need to pull the trigger and buy one and start measuring.
It's really kind of just analysis paralysis at this point.
I'm going on Amazon and literally cannot decide.
You wouldn't think it would be that difficult because a tape measure is a tape measure, but there are star ratings and there are different colors and sizes and I'm just confused. I'll buy one, I'll start measuring and then hopefully we can wrap those into the updates. Maybe not on a weekly basis. I'm not sure how much I'm going to lose on a weekly basis from an inches perspective, but definitely on a month to month basis we can do a total inches lost comparison and see where we're at.
In terms of start, stop and continue, one of the things that I absolutely need to start is that I need to figure out a way to start putting in more time from a physical activity perspective. I've been doing Tabata. It kind of fell off the last couple of days so I just need to get more consistent about that, but really it's only like 4 or 5 minutes at a time doing Tabata so I feel like I need a little bit more than that to get me in a better place and to start seeing significant gains. A friend of mine recommended getting a rowing machine. I'd be interested to hear what everybody else thinks.
I'm seriously considering getting a rowing machine. I think that it's low impact and it's something that I could do pretty consistently. I could wake up a half an hour earlier and knock out some time on the rower prior to going to work. I'm definitely looking forward to that idea of just knocking out a really good intense workout before work and feeling super pumped for the day.
In terms of things that I am going to stop doing, one of the things I implemented last week that I'll just continue doing into this week is I stopped eating high fat snacks. I was eating a little bit of cheese for snack and I've since replaced that with a plant based protein powder mixture so I am having that a couple of times per day. I am only having one solid food meal per day and that tends to be the lunch that my work caters in. Other than that I'm just going to continue doing everything else. Everything else seems to be working okay for me.
One of the things I am kind of nervous about is that I am going to go visit my family next week for spring break. As I mentioned in a previous video, our get togethers tend to revolve around food historically. They know that I am doing with Project Reboot and they are totally on board, but that being said, I am still a little bit nervous about it just because I have found that so much of this weight loss thing is getting into a routine. Next week is definitely going to throw a wrench in that.
I am going to have to think ahead, then pack a bunch of really healthy snacks to keep the hunger away and we are really just going to have to be strategic about planning out what our meals are, when we're going to eat out, when we're going to eat together and figure that out. It definitely helps to have everybody on board. I'll probably post a follow up video on what my game plan on that is.
Cross your fingers for me cause I am still planning on doing a weigh in while I am visiting. We'll check in mid week next week, and I'll let you guys know how I'm doing.
Alright guys, so that's it for this time. If you are new to the channel, I would love it if you would subscribe so you can join me on this weight loss journey and be notified every time I post a new update. I definitely want to hear your comments on how i can take my physical activity to a whole new level in the next couple of weeks.
Finally, I posted a video the other day announcing the launch of www.project-reboot.com. I'd love to connect with you guys and that's really why I created www.project-reboot.com so that I could get to know you guys and really start creating a dialogue versus just talking at you through YouTube. Go ahead and visit www.project-reboot.com. If you sign up for the newsletter between now and and the end of the month of April, you'll qualify for a chance to win a free UP Move fitness tracker. I've also done a video review on that if you want to check that out.
Alright, that's it for this time. Thanks guys!