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Just a quick update to let you know the results of my weighing and measuring last Friday.
One of the headlines is that I’ve lost just over one kilogram, which is about two and a half pounds.
Not exactly Biggest Loser stuff, but good progress, especially considering I don’t have a lot to lose.
My main goal is to get down to 18% body fat, so I haven’t actually set a target weight, but it’s still nice to see the scales falling by a healthy amount.
1-2lbs per week is widely considered ideal for long term weight loss, so I’m very happy with a two pound loss over two weeks. I’ve only been gradually making changes to my diet, so I haven’t been eating very differently over that period either.
Even more encouragingly, the scales say my body fat is down from 29% to 28%.*
This great because it indicates that the weight I’ve lost is fat, rather than lean muscle tissue (which can also be lost if you diet or exercise too severely).
My measurements are pretty much the same as when I started Project 18% Body Fat a couple of weeks ago. But, unless I’m imagining things, I think my body is looking more toned.
My current stats:
Weight: 63.2 kg
Body Fat: 28%
Thigh: 58 cm
Waist: 73 cm
Hips: 100 cm
Apart from all that, I’m feeling amazing! I talked about my diet in my last post, but my fitness has already increased too.
I mentioned when I first introduced the fat loss fitness programme I’m following that I’ll be doing a lot of interval training and I talked in another post about why I’m cutting down on running. I wasn’t sure how much I’d enjoy it, but it’s actually really great. I’m spending less time exercising and getting better results – bargain!
Here’s an example of the kind of workouts I’m doing. I know some people tried that circuit and really liked it, so I’ll post another one of those soon.
Now I have got back into the habit of exercising regularly I’m going to have a think about some fitness targets I could set for myself. I’ll let you know what I come up with.
What are you fitness and weight loss goals? And how are you progressing? I’d love it if you let me know in the comments below. If I can help at all, feel free to ask.
*I’ll talk about methods of measuring body fat in another post, but I just wanted to add that body fat scales are not always 100% accurate as they can be affected by the amount of fluid in your system. But I find them useful as one form of measuring my progress. I’m going to get a set of callipers for measuring too, but more on that later.
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Great to hear things are going well Julia. I’m afraid I’ve actually put on weight this week. I’ve been a bit stressed which makes me over eat. The training is going well though and I’m sure I’ll be back on the right path next week.
Look forward to reading the next instalment – missing the videos.
Edward
Hi Edward, oh don’t worry a few ups and downs are to be expected as I’m sure you well know. Keep on keepin’ on! Good to hear the training is going well – have you cut down your mileage like me or are you still going long? Yes, a video is long overview, I’ve been holding out until I get a new camera, but I might just go ahead a record one on the crappy current one over the next couple of days. Thanks for the update. Julia x
Well done on your progress so far! Wish I could say I was also doing well but still enjoying resting far too much! At some point I WILL put a bit more effort in, put the cake down and work harder at the gym…!
I’ve been using an online calculator to determine body fat:
http://www.calculator.net/body-fat-calculator.html
Not sure how accurate it is, but it seems to make more sense than the scales.
Sarah
Hi Sarah, thanks, but it’s a lot easier to lose weight in the first couple of weeks, as you may have found yourself, so the true test is probably yet to come for me! Thanks for the link. Yes those kind of calculators can be useful but you’re right, not to be relied upon too much as I’m sure you realise – people can have wider necks hips and waist without it meaning they have more fat than someone with small measurements in those areas. All of these measurements have their limitations though – I must get around to writing proper post about that! I ordered a set of body fat calipers last night, trying those out should give me something to write about! Don’t give up, whatever you do, you’ll get there if you hang it and it will be well worth it. Julia x
Hi Julia,
I’ve just come across your blog, searching weight loss and dieting tips, and I must congratulate for the hard work you’ve obviously put into it. I have set myself a goal of 55 kg, and I have been doing BeachBody (http://www.beachbody.co.uk/) workouts at home, because I find it much easier to stay motivated with dance ddvds instead of just training away at the gym (plus, it’s cheaper). You seem, however, to have kind of the same measurements as me. Can I just ask how tall you are? I am around 165 cm. Do you think a 55kg goal is appropriate? Thanks, Beth