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01 maart 2022

Final result after 100 days:

Lost 18.8 kg = 1.3 kg p/wk

Body Fat: 28.1%

Age: 49
Weight: 70.9
Height: 170
Neck: 36
Waist: 82
Hips: 96

Today’s weigh-in was a pleasant and unexpected surprise. I lost another 1.5 kg since my last weigh-in 2 days ago. As I mentioned in my last post, I’m now going to take a break (about 1 month) to stabilise my weight and replenish my psychological resources. My next goal will be to reach my ideal weight of approximately 61 kg. This number may be higher, depending on my muscle mass. Not surprisingly, this is not my first diet! It is, however, the first time I’ve demonstrated commitment to my commitment. Below are my insights into why I was successful this time. I hope this helps you on your journey as it helped me.

1. Setting an achievable goal with a specific timeframe

Having a specific end date worked well for me, as did adjusting my goal to keep it achievable whilst not deviating from the plan. That is, I didn’t allow myself bad days and justify with excuses (see point 2). It was super hard, but the limited time frame (100 days) helped keep me on track. I had a goal tracker on my kitchen cupboard and marked the days off.

2. Following the plan 100%, no excuses and no justifying

Like most people, I find justification easy when I struggle or fail at something (I didn’t do X because…). And while it helps me feel better in the moment (or shift blame to someone or something else), it also increases my desire to give up and hit the reset button, usually on a temporal landmark (start of the week, month or year).

3. Committing to smaller, better food portions

Keeping daily energy intake below 4,000 kJ whilst reducing carbohydrates and increasing protein. To lose 1 kg a week with little or no exercise, I had to consume under 4,500 kJ per day. Most days, I kept my intake to under 3500 kJ, about 60% of my RDI. Replacing meals with low-calorie whey protein shakes helped with the transition in the first few weeks.

4. Exercise is important but not a deal breaker

I have OA in both knees from surgery when I was 15. I’m 49 and was 20 kgs overweight at the outset which translated to an extra 80 kg of pressure on my knee joints. This made it hard to do high calorie-burning exercise in the first 8 weeks. However, I was still able to meet my weekly weight loss target through diet.

5. Having a supportive community and using evidence-based science

The supportive community on the App is great. I love how people share what’s working well for them. I also think it important to do your own evidence-based research and ignore ‘Jane on Facebook’!! I’m very selective about how I use social media. It’s a great tool, and it can also increase unhelpful thinking patterns and upward/downward comparisons.

Finally, I strongly recommend engaging a professional certified coach (PCC). I recommend this not only from a professional standpoint—I’m a PCC and doctoral candidate (due to finish my PhD in Public Health in 3 months) but also personal experience. The science of weight loss may be straightforward but putting it into practice is not for most people, including me!

Gewicht:	Tot nu toe verloren:	Nog te gaan:	Dieet gevolgd:
70,9 kg	18,8 kg	0 kg	100%

(2 reacties) Gewichtsafname van 5,3 kg per week

27 februari 2022

Day 99. One day to go. 🙌 Only a small loss this week, but continuing to put on muscle. I'm looking forward to taking a break to stabilise and replenish my psychological resources before going hard again to lose the last 5 kg.

Gewicht:	Tot nu toe verloren:	Nog te gaan:	Dieet gevolgd:
72,4 kg	17,3 kg	0,7 kg	100%

(1 reactie) Gewichtsafname van 0,7 kg per week

20 februari 2022

I was hoping the extra exercise would translate to more weight loss this week. However, I've lost 1 cm off my waist and hips and put on muscle. I won't reach my target weight in 2 weeks, but it was a stretch goal given my age (49 next week) and limited ability to exercise in the first 8 weeks. I'm going to take a break at the end of this month. I've followed my plan 100% for 91 days now, and 100 is a good number to stop on!

Gewicht:	Tot nu toe verloren:	Nog te gaan:	Dieet gevolgd:
73,1 kg	16,6 kg	1,4 kg	100%

(3 reacties) Gewichtsafname van 0,7 kg per week

13 februari 2022

Week 12 done - 3 weeks and 4.1 kg to go. 🙌 My craving for yummy high calorie food continues but I’m determined not to crack now! I may have to increase my cardio to achieve my end goal. Looking forward to seeing my weight start with a six.

Gewicht:	Tot nu toe verloren:	Nog te gaan:	Dieet gevolgd:
73,8 kg	15,9 kg	2,1 kg	Redelijk Goed

Reactie Toevoegen Gewichtsafname van 1,3 kg per week

06 februari 2022

Great to have lost 1.3 kg after plateauing for 2 weeks. In the past my self-control has failed upon reaching a plateau. The only thing I changed was adding 15 mins on a Max Trainer everyday before strengthening exercises. I have OA in both knees from a severe tibia fracture 20 years ago (one leg is 1 cm shorter than the other) and the additional weight has prevented cardio exercise. Wearing knee supports now largely prevents pain and swelling. My personal experience with this aligns with the research: 1 kg of weight loss reduces pressure on the knee joints by 4 kg. Good motivator when I feel like eating high calorie food (most days!). Hopefully the weight loss continues for the final four weeks. 5.4 kg to go = 20 kg in 15 weeks.

Gewicht:	Tot nu toe verloren:	Nog te gaan:	Dieet gevolgd:
75,1 kg	14,6 kg	3,4 kg	Redelijk Goed

(3 reacties) Gewichtsafname van 1,3 kg per week

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