HEALTH JOURNEY - APRIL
HEY GUYS and happy MONDAY! Beginning of a new week, almost the beginning of a new month, and I hit an exciting weight loss milestone yesterday so I thought it was about time I hopped on here with an update! Admittedly it’s getting a little difficult for me to get on here weekly to post an update (and in all honestly, from week to week there really isn’t a TON to report) so I figured that it would be easier for me to start sharing month by month instead. SO. With that being said, let’s talk about the changes I saw in April!
The last time I shared a health update was April 1 and I was officially down 14.1 lbs. I’m happy to report that as of today, I’m down 18.7 lbs. To be completely honest, the weight is coming off very slowly. Butttt I feel like slow and steady wins this race. I feel confident that the way I’m doing it right now will lead to me to having more success this time around keeping it off in the long run. I totally used to eye roll when I’d hear shit like “it’s not a diet, it’s a lifestyle”, but the truth is, once you find what really works with your life it really does become a lifestyle change. I finally found what I feel like I can continue doing and what will give me the balance I’ve been searching for in my life. So whether it’s slow or not, it’s still coming off, and I’m seeing change in my body as well which is the most important part to me. I don’t really have a “goal weight” because I just don’t think weight is a good indication of overall health. 180lbs, for example, will look completely different on two separate people. I truly just use it see progress in the meantime, but I could wind up at 200lbs when it’s all said and done and it wouldn’t bother me a bit if I felt healthy, strong and in clothes I felt good in.
So with all that being said, I hit 20.2 lbs lost yesterday morning, bringing my loss in April to 6.1 lbs. Not a massive loss. I usually like to see myself within that 8-10 lb loss range per month, but that hasn’t been the case this time around. 6.1 lbs is still 1.5lbs a week which is a totally healthy rate of loss so I’m not overly worried. I did make a couple of changes in hopes of ramping up the loss a bit to that 2lb per week mark. I’m about to throw quite a few numbers around and it might start to sound like pure fuckery but just bear with me here and I shall explain.
Ultimately, to lose one pound you have to create a deficit of 3500 calories over 7 days. I was creating a deficit of right around 500-750 each day, which was giving me 1-1.5 lb loss per week (500 x 7 days = 3500 - ya with me so far?). However, I just dropped my calorie intake to ramp up that deficit to around 800-1000 calories per day to help me get closer to losing 2lbs per week now. Yes- I totally could have done that from the start but honestly, it’s a lot easier to go from consuming a ton of calories per day on an unhealthy diet to slowly dropping your calories so it doesn’t feel like such a shock (aka you don’t feel like you’re STARVING). So how do you figure this all out? Well, I track all of my food on My Fitness Pal and if you type in your information they will give you some default numbers- you can also google it, there are a ton of free calculators online that you can use to figure your numbers out.
I normally google a calculator to determine my TDEE (total daily energy expenditure) - this is what I normally burn in a day based on height, age, activity level etc. Mine is in and around 2400 calories (and dropping - once you start seeing results, recalculate so you can make appropriate adjustments). So I just dropped my daily calorie intake down to 1890 calories per day to create a bit of a larger deficit. Still with me? That now puts my daily deficit at 510 calories. I am also still working out generally 6x per week, and I normally aim consistently to burn 400-500 calories in a workout - bringing my total deficit per day to anywhere from around 800-1000 calories, give or take a few lol. That’s going to get me closer to that 2lb per week loss.
You can also totally just add up all of your calories and do it per week, to accommodate days that you might have an event or want to get take out and will be consuming more calories- all you really have to do is shave some off on another day and you can still maintain that deficit over a week’s time. I know it sounds complicated, but once you kinda get the hang of it all, you can really play around with what works for you- and easily figure out what to consume in order to maintain afterwards as well! I hope that all makes sense. Anyway, hopefully I can have a big month of May after these adjustments and keep the momentum going!