Week 10 done....

Again not a whole lot to report this week. I can't wait for phase 1 to be over. 2 more weeks. I was hoping to have hit my goal weight by the end of the 12 weeks but that's not going to happen. Another 1.6 lbs lost this week. I am at the point where my weight loss is slowing down. This happens to everyone. I'm just glad I haven't plateaued. 1.6 lbs is a pretty big deal. Most people at my height and weight need to take in about 400 calories to lose 2 lbs a week.

So what does this mean you ask.. NO ONE can survive off of 400 calories. This means that my physical expenditure (working out, walking, etc..) is high enough to help me lose weight. My average metabolic expenditure (I think that's what it's called) is 1245. That means if I was to do NOTHING at all but sit on my ass all day. My body burns 1245 calories just to function. That means to pump my heart, breath, move my arms, etc... this is also how many calories I would need to eat at day to just purely maintain my weight. Crazy huh.

Now look at the total package. If I eat between 1200-1400 calories and my metabolic expenditure without working out is 1245.. You guessed it.. Not going to lose weight. However since I am working out; I am burning somewhere between 400-600 extra calories on top of the 1245. To make it even more complicated I am also walking about 5,000-10,000 steps a day. That burns another 200 calories. So if my workout average is let's say 500+1245+200= 1945 calories a day I burn. NOW.. Subtract what I eat 1945-1300 = 645 calories. So if 1 lb of fat is 3500 calories you would essentially need to burn that much to lose 1 lbs of fat. I am doing that! The point is 1.6 lbs is something to be proud of and not disappointed.

No new food this week. I have a bad cold so no adding anything extra. My knee is bugging me still. I think it "might" be getting worse but we'll see how my orthopedic appointment goes. I am also going to try and reduce my caloric intake to 1000. My dietitian suggested that if I try to keep my caloric intake to around an average of 1000 then I might lose more weight. As long as I keep up my physical activity. I will set a goal for myself next week to lose 2 lbs. It will be tough considering it will be Raines' birthday and we are going to go eat somewhere.. Yummm I can't wait.