Weigh-In Wednesday is our regular weigh-in detailing the best and worst methods to lose weight. Today I’m discussing my progress in my weight loss journey and hopefully, you will join me in becoming fitter and healthier in 2019!
Weight loss methods
So you’re probably wondering what have I been up to since early January? Well, there are a few things that I’ve been consciously working on to improve my fitness and boost my weight loss.
In my post about smashing your weight loss goals, I discussed the two key components to successful weight loss. These are a calorie controlled diet and an exercise regime.
You may be able to lose weight by only focusing on one of these elements, however, you will see greater success by balancing both. In fact, the balance seems to be around 75% diet and 25% exercise.
As both components are essential to sustainable weight loss, I have been focusing on achieving a healthy balance between the two.
If you’ve been following Geez Louise, you’ll see my posts on HIIT workouts and I have also written about the benefits of HIIT. I am a massive fan of high-intensity workouts for many reasons. Particularly because I can fit in a full body workout that really gets my sweat on in twenty minutes.
Aside from completing HIIT workouts, I also make an effort to go for a walk every lunchtime. Typically I manage to get a ten-minute walk in each day. While it’s not an amazing amount of time, it’s still making the effort to get out of my office for some exercise.
I have also delved into photography and I find this is a great excuse to get out walking during the weekends. I get to visit some great parks, beaches and locations around Northern Ireland and exercise while I am taking photos of the natural beauty spots.
If you are not a fan of working out, or you are unable to undertake an exercise for health reasons, if you are able to go for a walk it can make a difference to your fitness levels.
The old saying applies, “You are what you eat”.
To successfully lose weight, it is likely that you will need to change your eating habits. Simple methods can help you save hundreds of calories such as cutting down on takeaways, reducing your sugar intake and controlling your portion sizes.
While I have tried a few different fad diets in the past, I am now keeping it simple. I am cooking fresh meals with fresh ingredients and avoiding processed foods which are full of preservatives.
A few staple ingredients in my kitchen nowadays include:
- Tinned tomatoes
- Herbs & spices
- Fresh poultry, meat and fish
- Brown rice & whole wheat pasta
I love to cook and I am thoroughly enjoying a little creativity in the kitchen. However, if you prefer more structure and to follow recipes then join me over on Facebook to receive my recipes!
Aside from changing up my food options, I’m also working on portion control. As I mentioned the ultimate guide to smashing your fitness goals, the ideal food portions should be 50% vegetables, 25% carbohydrates and 25% protein.
It may sound daft but little changes will make an impact to your weight loss.
Another element to weight loss success is thinking ahead and planning your meals. It’s not a difficult task but it will help in the long run.
I created a meal planner to keep track of what I am eating and my workouts. I have a horrible habit of skipping breakfast, which is pretty bad and can slow down your metabolism.
Although I’m not a great fan of eating breakfast, I’ve managed to plan ahead and eat something small in the mornings to keep on track.
There are plenty of other benefits of meal planning such as saving time and money, knowing exactly what you will be eating for the week ahead and of course, eating healthier!
Weigh-In Wednesday: Measurements
So back at the beginning of January I was nervous and anxious about posting my measurements. Partly due to the fear of the numbers but also because I was worried (to a degree) about what people would think of me. It’s not often I do that by the way but it did get to me a little.
However, I chose to go ahead because everyone has to start somewhere.
Below is a comparison of my measurements from January’s Weigh-in Wednesday and today:
|January 2019||March 2019|
|Left Arm||13 inches||12.8 inches|
|Right Arm||13 inches||12.8 inches|
|Left Thigh||22.5 inches||22 inches|
|Right Thigh||23 inches||22 inches|
|Chest||42 inches||40 inches|
|Waist||38 inches||37.8 inches|
|Hips||46 inches||44 inches|
Going by the information above, I have lost a total of 6.1 inches since my last Weigh-In Wednesday in January. I am quite pleased with the slow and sustainable weight loss and I’m definitely moving in the right direction.
Weigh-In Wednesday: Weight
As I have said before although I am aware the number on the scale is important, but there are a few factors that the scales do not take into consideration.
The major factor being that muscle is more dense than fat – it weighs the same but muscle takes up less space than fat.
However, below is a comparison of my weight in January and today.
|January 2019||March 2019|
|Weight||83.3 kgs||79.6 kgs|
Since my last Weigh-In Wednesday, I have lost 3.7 kgs. Again, I am pleased with the results.
This has given me the motivation to continue on this journey to a fitter and healthier lifestyle.
Have you started your journey to a fitter and healthier you? What is your inspiration for positively changing your health in 2019?
Join me for Weigh-In Wednesday where we can support each other and drop me a comment down below. I’d love to hear how you are making positive changes and what your goals are!
Until next time…