[spoiler title=’Click for video transcript’ style=’default’ collapse_link=’true’]I believe one of the biggest reasons I was able to lose 65 pounds and maintain that weight loss is that I kept track of my numbers so today let’s take a dive in and see am i gaining losing or maintaining in October’s monthly progress report so I want to do this video today to just kind of open up the books as it were and show you guys what does my weight look like on a daily basis throughout the month what you know what what am i dealing with am i struggling with anything and just things I’ve learned so today we’re gonna go into a deep dive into the numbers and I hope you enjoy it so first let’s talk about my goals for this month when I started this month I said you know I want to try to start to lose about a half a pound a week and that’ll give me like a two pound weight loss for the month a one pound a week at this point at my current weight is just it’s too aggressive for me I just you know it I just can’t lose that fast anymore so I notched it back and I said that’s you know probably going to be attainable my plan to accomplish that goal is like it’s always been eat once a day cheat day on Sunday and walk six miles every day challenges for this month were that you know it’s October so there’s Halloween there’s candy that kind of thing but I said to myself you know I’m gonna stick with my plan if there are family things and I go to out you know eat there but I’m not gonna be super strict but I’m not gonna just blow my plan all together so overall this month I felt like it was a good month that was consistent I really I had to really purposefully say sometimes I’m gonna get my steps in right now I had home improvement projects going on around me and I really had to make it a priority I ended the month with 442,936 steps so now probably the more interesting part is my weight so I started the month with a seven-day average of 157.89 pounds and as of today in November first I have a seven-day average of 155.86 pounds that’s a total of 2.03 pounds lost also out of interest because I’m always telling people you know you should weigh every single day I looked at how much did my weight fluctuates within a given week and the biggest amount that it fluctuated was 4.2 pounds so don’t let him like a gain discourage you because he overall I lost weight this month the highest weight that I logged during the month just for a single day was 159.4 the lowest weight that I logged was 154.6 and then overall you know I had these weekly goals I wanted to lose a half a pound and 3 out of 4 weeks I did that and overall I still hit my goal which is puts about a 2 pound weight loss so now let’s look forward this coming month is November and there are several things going on this month that a lot of times can derail your progress so the best thing to do is just make a plan so the first thing I have coming up is my birthday is this month so there’s gonna be at least one day where I’m not gonna be on plan but you know what that’s gonna technically be on my plan because my plan will be to take the day off from my plan also we have family coming in from out of town for a while and so I know that during that time I’m gonna be more diligent about getting my steps in and there will be days where I will be off plan because there will probably be things you know family gatherings and stuff that I’ll want to be a part of and then lastly of course there’s Thanksgiving Day and I am going to be pigging out all day long so but I’m gonna do that on purpose with intent so for this month I want to try to lose another two pounds that’s half a pound a week so that’s a little bit aggressive considering I’ve got some stuff coming up so we’ll see how it goes so I want to be down to 153.86 by December 1st my plan of course to get there is just to eat once a day have a cheat day on Sunday and then walk six miles every day another fun little thing I’m gonna try to do it’s a goal that I have and it certainly won’t be accomplished this month but I’m gonna start working on it this month and that is I want to learn how to do at least one pull-up I’ve never been able to do one and I thought hey that’s a good goal so my two key takeaways for this month are number one slow and steady wins the race I know half a pound maybe doesn’t seem a whole lot to a lot of people but to me it’s good progress and number two consistency pays off I was consistent I didn’t do you think fancy I stuck with my old plan and I met my goal so if you’re tracking numbers let me know down in the comments below what do you track what’s your system I tend to wait every day every week I kind of looked back at my progress and every month I try to really look at the big overarching picture so I hope you enjoyed the video please like comment subscribe down below and if you’d like to take an even deeper dive into the numbers go over to my website on today’s blog post I’m gonna have all the numbers screenshots of everything so you can really see how much my weight fluctuated what does my day-to-day really look like [/spoiler]
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Recap
So to review:
As of October 1, 2017 my 7 Day Average Weight was 157.89.
As of November 1, 2017 my 7 Day Average Weight was 155.86.
That means I have a weight loss of 2.03 pounds for the month of October.
My goal for November is to try to lose 2 more pounds, down to 153.86 by December 1. This will officially put me in the “Normal Weight Range” for BMI. Click here to calculate your BMI.
My plan, as always, is to eat once a day, except for Sunday when I eat whatever and however much I want, and to walk 6 miles a day. I’ll also keep weighing myself every day. November will be challenging due to my birthday, family being in from out of town, and of course, Thanksgiving.
A Deeper Dive
After watching the video, you may still want to see the actual day by day look at my steps and my weight. I’m happy to oblige you.
Walking
I did walk 6 miles / 14,000 every single day, as evidenced by the screenshot below. My total steps for the month was 442,936.
Weight
Weight loss is a heartbeat, and my hope is that by sharing this, you’ll be encouraged to keep going, even when your weight fluctuates. Note for ladies: I always highlight the rows that coincide with my period in red, so that if I do have an uptick in my weight, it reminds me that there are hormonal things going on that are beyond my control. Remember to take the long view!
Having trouble setting goals? Download the worksheet by clicking the button below, where I take you through the process step by step.
Download “Goal Setting Guide” Goal-Setting-Worksheet.pdf – Downloaded 48535 times – 88.83 KBWant to use the same spreadsheet I use to track your weight loss? Download the .ods file by clicking the button below: Download “7 Day Average Weight Tracker” 7-Day-Average-Weight-Template-From-Six-Miles-To-Supper-1-1.ods – Downloaded 51365 times – 68.57 KB
Have you set your goals up for November yet? Are you going to try to make some progress? Or do you just go into damage control mode during the holidays? Let me know in the comments below!