Last night i plugged my Garmin Fenix 6x in and forgot to put it back on my watch to track my sleep data. So i am a little out of track on that side.
However my weight, after its +0.2, and +0.3 just had a +0.4 kg and i am now at 114.9 kg. Almost back above my goal 1.
Today i have focused back on some good walking and yoga and sauna/meditation.
Walking at work hit a grand 13.6 miles, i ended up doing another late evening call for an hour with the Parents Association but again i was really tired.
I did a 30 mins yoga to try and get myself stretched out at the end of the day and then spent an hour in the sauna blanket trying to get rid of any water in my system, plus do a bit of meditation as well.
Tomorrow is going to be a sucky day! On Friday night i am helping a friends business do a merger and acquisition. Its going to be a long night
Wednesdays to me are the crush your step count day! Its the day i know i will start early, and finish late!
Yesterday my weight increased + 0.3 kg and that trend did not stop with another increase of + 0.2 kg. I am now at 114.5 kg. Its actually a little deflating when i see the increases going back on but i understand there is a ton of factors that influence things.
My sleep is just one of these factors. Yesterday i highlighted how poorly i have been sleeping, its really bad at the moment, and today is another bad night of just 6hr 30 mins
Bad sleep can have a significant impact on both weight gain and mental health. There are some key ways that inadequate sleep can contribute to these problems:
Weight gain: Poor sleep can disrupt hormones that regulate appetite and metabolism, leading to increased hunger and cravings for unhealthy foods. Inadequate sleep also lowers energy levels, making it harder to engage in physical activity.
Mental health: Lack of sleep can worsen symptoms of anxiety and depression, and can also increase the risk of developing these conditions. Poor sleep also impairs cognitive functioning, making it more difficult to cope with stress and daily challenges.
It is important for myself to prioritize good sleep hygiene, such as sticking to a regular sleep schedule and creating a relaxing sleep environment. Practicing relaxation techniques, such as deep breathing or yoga, can also help improve sleep quality.
Basically i need to get my act in order! bad sleep can have negative effects on both weight gain and mental health. To avoid these consequences, it is important for myself to prioritize good sleep habits and seek help if persistent sleep difficulties are affecting my quality of life.
Walking was fine today, big numbers for a Wednesday. 31k steps and 15.6 miles! I was a bit stop start in the evening calls but i was just tired in general!
I finished my calls late late late and didn’t do any yoga or weights. I was just shattered after all the activities today and tried to chill in the sauna blanket for 45 mins to relax the muscles but only lasted about 30 mins!
Early start tomorrow so off to sleep i try and go!
As i say, with a big weight5 drop i am always conscious of the next few days ahead and some increases, and thats exactly what has happened today.
114.2 kg, + 0.2 kg from yesterday. I am always so blown away in fluctuation of my weight, and how it just bubbles up and down so easily. I don’t know why i have this challenge but i just do!
Today was a good but chopy start with walking, i ended up in the morning going to help a friend who has a business with some IT advice, so i did some of my morning work and calls from his desk.
Once i got home i hit the treadmill, clocked up my miles, at the end of the evening i had a call with the parents association and did some further walking.
I felt tired, i felt like i didn’t really want to do the walking today, and i felt inconsistent.
I did a light Yoga and Weights just to keep the momentum and switched off pretty heavily after.
One thing i am finding is my sleep has been poor this week, i feel like i have lots on my mind and cant quite throttle down to chill out and relax.
Last night was only 6h 30mins of sleep, and a small percentage was the good stuff!
Tomorrow is late night wednesday. There’s lots on at the moment at work with redundancies being announced and the sadness that this brings. Its confusing and stressful to everyone at the moment. And a lot can just change in an instant!
I was back to it like normal today, work week, busy schedule and just wanted to focus on getting steps and eating in a good way.
First let’s weigh in! 114.0 kg my last weight in on the 21st was 115.6 kg, so thats – 1.6 kg. Thats good by am always aware that there is a jump up over the next few days on such a big loss.
Today is a work day, so lots of focus at my desk and walking. I did stay consistent with my steps and workouts today which was needed. I am always aware with such a loss in weight that there will be a jump back up soon.
Steps were at 11.2 miles and 22.6 k steps. But i felt tight, so needed to do a workout and stretch!
Workouts i ended up doing a 25 min DDP Yoga and a 10 min weights class.
Net calories stayed under the magic line today. And thats key that i need to be burning more calories than i am eating!
Ok i am still in catch up mode from this week, so onto Tuesday the 24th!
Over this last week i have been majorly overwhelmed with things, its been busy, crazy crazy busy. I am juggling a few things between work, rugby, parents associations, and kids. And so i ended up losing a bit of consistency this week but trying to get things back on track. As i said consistency consistency consistency is needed for this journey.
I want to go back and cover all the days i have missed so thats what these next series of posts are going to do. They are not in depth, they are filling the gaps of the journey as at the end of this year 2023 i want to look back and reflect on where i was to were i ended.
On the 22nd i did NOT step on the scales! My eating stayed consistent
And net calories have stayed under the line.
Anyway, this is a catch up of the last week so lots of little quick posts coming up to get me to the 29th Jan!
First thing first, weigh in today is 115.6 +0.4 kg, and in essence + 1 kg in the last few days! Sad face!
I am going to take a couple of rest days to recharge my batteries and just play with the kids, i think i need it, so no DDP Yoga or Peloton tonight for me. Just some time watching some football with the boy wonder and getting shouted at by the girl wonder!
As this week ended my head is just a little skatty, its been a busy week full of constant time slicing. Today was the first day i failed to do my peloton work outs as i was just not feeling in the right place, and neither did i feel my DDP Yoga work out. But although i have had a little wobble i know i need to reset.
Weigh in today 115.2 kg, thats + 0.6 kg. So not the greatest news. I did think my 1st goal was a little too optimistic and clearly i dont believe i have achieved it as yet.
I was still a busy boy with my steps today, clocking in almost 30k and 14.3 miles.
But with the weight increase, and time slicing i am feeling a little unbalanced.
So i am going to wind down today, take a little time to recharge after the week.
A little while ago i posted this Jan 4th, 2023: Micro Goals – Run Fat Boy. My first goal was to reach 115 kg, and the way i think is that i need to surpass that number before i see it as achieved. Micro goals are small, specific and measurable targets that can help people and specifically me, achieve larger goals, such as weight loss. Setting micro goals can be beneficial because they can provide a sense of accomplishment and motivation, as well as help track progress and stay on track.
Weigh in today happened twice. I woke up got the kids ready and to school, i slept really badly last night and feel asleep late and woke up early so i was completely groggy and not with it.
When i weighed in first of all i was 115.2 kg which was -0.2 kg from yesterday.
After the school run i was still sore and tired from everything the day before, so i decided to recover in the Sauna blanket for an hour.
After that time i decided to weigh in again and i was 114.6 -0.6kg from earlier and -0.8 kg from yesterday.
One benefit of setting micro goals for weight loss is that they can help people break down their larger goal into manageable steps. For example, instead of setting a goal to lose 25 kg, I set a series of micro goals such as losing 5 KG in each phase. This can make the goal of weight loss less daunting and more achievable. And trust me weight loss is hard work, its depressing at points, and certainly my mental health is often impacted by it.
Another benefit of micro goals is that they can help me stay focused and motivated. When i set a goal and then achieve it, i feel a sense of accomplishment and more likely to continue working towards my larger goal. Additionally, by setting micro goals, i can track progress and see how far i have come, which can be a powerful motivator.
However, there are also some concerns with using micro goals for weight loss. One concern is that i may become too focused on achieving their micro goals, and neglect the bigger picture, i am very self deprecating on myself these days, and thats come from elements in my life over years. Another concern is that i become too fixated on achieving their micro goals, and become discouraged if i don’t achieve them as quickly as i had hoped.
Micro goals can be a powerful tool for weight loss, as they can help me break down my larger goal into manageable steps, stay focused and motivated, and track my progress. However, it was important to set realistic goals, and not to get too fixated on achieving them, and keep the big picture in mind.
Anyway, first micro goal is met, and i hope i just dont rebound above it again over the next few days!
This is coming in a tad late tonight, i ended up having a longer wednesday call as i ended up chatting with my peers, and then after that i could not switch off so carried on with a few bits! But done….. so this short will be quite short, just because i am tired
today was a static day 115.4 kg
Not too much movement today but i do want to try and reach my first goal at some point in the next week or so. Its important for me to reach a milestone and just keep progress on that downwards trend
Steps where fine , was a bit of a late start to the morning as i helped a friend out. But still ended up getting 27k steps and just over 13 miles! You would think with all the walking i would be tiny! Clearly my genetics do not work that way!
First thing is weigh in, 115.4 kg -0.1 kg from yesterday. It’s funny with the weight being reduced, an interesting observation is that the fat mass % is increasing which is a bit weird. Given how structured and healthy i am eating AND the fact that i am adding a fair bit of activity in my life i would expect the fat mass % to be dropping. It may just be an oddity on the withings body cardio scales.
Looking at the table in Garmin the various analysis done does fell very out of wack
Today was a long day in the office, lots of doc writing and reviewing others information. But also, lots of calls and calls went on till late today.
Walking was as always positive, 32k steps and just over 16 miles walked. Although i ran into a few difficulties over the day as the belt kept drifting to the left. I need to spend some time to fix and address that.
Today was a little higher on calories than normal. Not a massive amount and i still stayed within the limits of my constraints.
But the net calories continue to be positive, with my activity helping me burn calories off throughout the day.
Tonight, after i came in, i still ended up doing both DDP Yoga and Peloton. Although DDP Yoga was just a stretch class, but still a 20 min stretch class which i need for walking, however the peloton weights class was tough. I am not 18 anymore…. that’s clear. I just cannot lift the same weights that i use too (today!), it’s going to be a journey but i will get there.
I know lifting weights is important. Lifting free weights burns calories because it is a form of resistance training, which causes muscle fibers to contract and break down. The body then needs to repair and rebuild those muscle fibers, which requires energy in the form of calories. Additionally, resistance training can increase muscle mass, which can lead to an increase in resting metabolism, meaning that the body burns more calories at rest.
I need to carry on both the free weight training and the body weight training and keep accelerating my body to burn calories!
Right, time for a shower and then bed and then the long Wednesday awaits!
