I was expecting a good weigh-in, and I wasn’t disappointed. I lost 2.5 kg (5.5 lb) this week, for a total of 26.1 kg (57.5 lb). As of today, I weigh 166.2 kg (366.4 lb), and I’ve got another 64.6 kg (142.5 lb) to go. There’s still a long, hard road ahead, but I’m happy with my progress so far.
It felt good to get back out for a walk this morning. The weather has cooled, and the sun is rising a half hour later, so I wasn’t completely drenched in sweat when I got back. It probably didn’t hurt that I decided to ease back into it, and only walked about 3/4 as far as I normally walk.
The other thing I was happy with this week was getting more sleep. I averaged 6 hr 47 min of sleep time, up from an average of about 6 hours in the past. And while part of that came from sleeping in on the weekend, most of it came from my being in bed well before 10 o’clock every week night. Yes, it turns out that if I go to bed earlier, I get more sleep. Who knew? I’m going to keep working on that again this week.
According to my weekly report from Fitbit, I walked around 53,000 steps this week, down from over 90,000 last week. Since I only went for two morning walks, that’s not at all surprising. I was a little surprised that, even without those walks, and while actively trying to stay off my foot as much as possible, I still averaged over 7500 steps a day. Without counting the two days I went for walks, I averaged 6000 steps a day, and I just looked back to a week in July when I averaged less than 4500 steps a day, and had a couple days where I averaged just a little over 2000. Clearly, even apart from the exercise, I’m moving a lot more than I was before.
Another thing I was a little bit surprised by was Fitbit’s report that my resting heart rate is down to 60 bpm. I usually look at the number in the report, but don’t pay a lot of attention to it, maybe because it doesn’t tend to change much. I looked back over the first 11 months of last year, and I averaged 70 bpm, ranging between 67 and 75. But since then, it’s been slowly but steadily dropping to the mid-60s, then the low-60s, and now when I look at the daily numbers, it’s usually between 58 and 60 bpm. Which apparently is a sign of improving cardiac fitness, so I’m pretty happy with that.
Both the lower resting heart rate and my weight loss for the week were good reminders that getting regular exercise is about more than weight loss, and in fact doesn’t necessarily have much of an impact on weight loss, particularly in the short term. As my wife pointed out to me, my 2.5 kg loss this past week involved almost no exercise. It really is all about the food.
And food-wise, I did pretty good this week. I averaged around 43 SmartPoints a day (with a daily allowance of 54 SP), which is in line with what I’ve been doing over the last few months. My wife suggested (yeah, I think that’s a good word to use) that I try some recipes that use up food in the pantry and freezer, so we tried a couple of new things this week, often involving lentils. I’m not sure why we had a dozen cans of lentils in the pantry, but now we don’t. I don’t mind lentils, but expected complaints from the kids. I made Mujaddara and Chicken Bahrat (with less olive oil, and without soaking the rice and lentils overnight) and Portuguese Chicken and Lentil Casserole, and while there were a few grumbles, but they ate both meals and said they wouldn’t mind having them again, and offered reasonable, constructive criticism to improve them next time. I was surprised, but I’m starting to think they’ve figured out that this eating healthier thing isn’t going away any time soon, and they’re trying to make the best of it. Or maybe I’ve totally crushed their will to resist. Either way, I’m taking it as a win. 🙂