Ok, here we are at one month. Like a kid in the candy store I am eager to see how we have done. Week 4 has been my best week so far. I did not take a single day off. Drum roll please…
During the fourth week, I had my best week of exercise so far. I walked a total of 42.7 miles and averaged 6.18 miles per day. I did not take a single day off. I did add in 3 sets of push up and setups every other day with 20-30 of each per set. This addition of some strength exercises should add some to my weight maintenance because the more muscle you have, the more calories you burn.
This is a new image. This is the 28 day average for the month. I walked almost 140 miles during the last 28 days and average 5.09 miles per day. I burned 13,225 calories which is almost 4 pounds just with exercise. I also walked almost 300,000 steps. The point of this image is to show what it takes to lose weight successfully. It is not just dieting.
I burned 4,308 calories this week. That is over one pound lost for the week just through exercise. My calculations and the Fitbit agree with this measurement.
My best day for exercise was Sunday. I did over 16,000 step! With my sedentary job, 86,000 steps for a week is a huge accomplishment.
I did miss my goal of 10,000 steps 5 days for the month. Most of these were days off. That is really not bad for a month. Why 10,000 steps? That is really just a notional goal. I do not believe there is any research to back that goal up but more to come in another article.
This graph shows that I met the activity goal of 30 minute per day for all but one day. This is a better measure of my exercise program because it counts forms of exercise other than steps.
So how much weight have I lost? I have lost a total of 11.4 pounds in 4 weeks and 2.9 pounds this week. That is an average of 2.85 pounds per week. The weight loss is gradual so you can see I am doing it by combining exercise and calorie restrictions. The interesting thing is that over 1/3 of the weight loss is from my daily exercise. This is pretty impressive.
One point I want to make from the above graph is you can see the small blips or upticks in my weight during the month. As I pointed out once in the past four weeks is that this represents water weight with dietary change. For me this was salt intake while dining out at a required function for work. The point of this discussion is to not get discouraged and get back on the horse the next day. If a momentary lapse turns into a week, you will have a bigger deficit to fix.
So how did I complete week three successfully? I continued to take in 30-45 grams of fiber and averaged 100-128 ounces of water per day. I maintained about 1400-1800 calorie per day. I reduce my candy intake this week but I could use more protein.
The one glitch I can see in my diet is that too many of my calories are in snacks and too few are in my lunch meal. I would decrease the snack and dinner and add more to breakfast and lunch if I were making a suggestion to others.
My fiber consumption was 30-45 grams per day this week. I can tell a difference if I have less fiber. I am considerably more hungry. I did miss having a dairy one day with breakfast and that also resulted in a higher level of hunger.