Seven days of data is a dubious base upon which to build any findings, but I’m pretty chuffed with the results of my first week as Treasurer of my own body.
Seven days into the new regime and I am 1.5 kilograms down.
Week 1 starting weight: 74.7 kilograms
Week 1 finishing weight: 73.2 kilograms
I have found it quite easy to keep to the 1500 calories a day food allowance. Actually, I ate a bit less, at an average of 1426 a day. I have also kept to my word in hitting my exercise target of 2000 calories burned a week.
Week 1 Calorie Chart
Day | Basal requirement | Food Intake | Food deficit | Exercise Burn |
1 |
1800 |
1198 |
602 |
0 |
2 |
1800 |
1371 |
429 |
509 |
3 |
1800 |
1262 |
538 |
503 |
4 |
1800 |
1490 |
310 |
0 |
5 |
1800 |
1835 |
-35 |
584 |
6 |
1800 |
1590 |
210 |
500 |
7 |
1800 |
1237 |
563 |
0 |
Total |
12600 |
9983 |
2617 |
2096 |
Calorie deficit needed to lose 1 kilogram of fat = 7,500
Weekly calorie deficit = Food calorie deficit + Exercise Burn
4713 = 2617 + 2096
Equation predicts I should have lost 628 grams fat. I lost 1.5 kilograms total weight.
I’m not too concerned that I am eating into muscle mass. Indeed, my body fat percentage dropped 2 percentage points in the week.
I suspect there’s a bit of a one off adjustment to a lower calorie diet. As I have been discreetly telling people, it may be that there is less food sitting in the “processing chamber” than before. Eew, but true.
Observations from the week:
-I was slightly head-achy in the afternoons on days 5 to 7, perhaps from not drinking enough water, but maybe from reduced added sugar in diet.
-Most of the weight loss happened in the first day or three.
-My clothes already fit better just from dropping 1.5 kgs.
-Exercising in the mid afternoon helps to stave off food cravings
-Exercising creates a lot of extra clothing to wash
-Counting calories out is way more fun than counting calories in
-I burn more calories when listening to pop music. This week’s soundtrack was the from the movie Rock of Ages. Tom Cruise, you are redeemed in my eyes. Turns out you can take the girl out of the 1980s, but you can’t take the 1980s glam rock out of the girl.
Until next week!
Well done
Thanks Jenice!
Congrats Jessica, keep up the good work.
Thanks Carolyn! I need all the encouragement I can get 🙂
LOL, I love ‘less food sitting in the processing chamber’.
Can you please post as much of your workout music as possible? I also prefer to listen to pop music when I workout, but as it’s not really the stuff I am into, I find it hard to find worthy tunes. Raining Diamonds by Ricki Lee and PrimaDonna Girl by Marina and the Diamonds are my current modern choices, with Common People by Pulp being my retro choice.
Oh, and well done on your first week! 🙂 Jen
Thanks Jen. I might write a post about workout music and how important it is. A great song will spike my heart rate immediately. My play list is pretty embarrassing! Hint: all the Glee albums, Katy Perry, Kelly Clarkson, Lady Gaga, Pink, Tina Turner… Pretty much any strong woman vowing to kick the world’s a** makes for good workout inspiration 🙂