# The Tenth Week

171.8

Yay. A weight loss. 3.1 pounds from last week.

This is the tenth week of my current weight loss effort. I’ve lost 28 pounds thus far. The starting weight was 199.8 and the current weight is 171.8 (199.8 – 171.8 = 28). The average weight loss is 2.8 pounds per week. I’ve read the sustainable weight loss should be 1 – 2 pounds per week. This means I’m on the higher end of the range.

My BMI is 27.3, which is still in the overweight spectrum. But, I am at the midpoint of the overweight spectrum. Which means that I’m moving closer to the goal of a normal BMI.

I enter the normal BMI range at 154 pounds. So, I still have 17.8 pounds to go before I become ‘normal’.

I’ve surpassed my 25 pound mini goal. Yay! I can now dust of the twenty-five pound dumbbell that I bought the last time I lost twenty-five pounds. I used the dumb bell as a visual aid to motivate me to keep the weight off. Unfortunately, it didn’t work that time. Hopefully, this time, it will work.

Calories for the Week of March 6 – 12, 2017

• Monday 3/6 : 1,326
• Tuesday 3/7 : 1,221
• Wednesday 3/8 : 1,486
• Thursday 3/9 : 1,518
• Friday 3/10 : 1,588
• Saturday 3/11 : 1,352
• Sunday 3/12 : 1,565

Total Calories for the week : 10,056, Average daily calories : 1,436. Thankfully, I was under the daily target of 1,610 calories all seven days. That is the first time I’ve stayed under the daily target all seven days. Usually I exceed the daily target at least once or twice during the week.

Exercise for the Week of March 6 – 12, 2017

• Monday 3/6 : 5 miles
• Tuesday 3/7 : 5 miles
• Wednesday 3/8 : 5 miles
• Thursday 3/9 : 2 miles
• Friday 3/10 : 7 miles
• Saturday 3/11 : 3 miles
• Sunday 3/12 : 3 miles

Wow !! 30 walking/running miles for the week. This number may be a new high for this weight loss effort. I exercised every day. On Friday 3/10 I walked/ran seven total miles, 3 miles walking in the morning and four miles in the evening. On that day I worked through the Week 1 Day 1 workout from the C25K program. On Sunday (3/12) I did the Week 1 Day 2 workout.

The Weekend (March 10 – 12)

The eating over the weekend was kept in tight control. There was a salad for Friday night dinner. On Saturday night, I had a smothered chicken burrito from Chili’s for 1,080 calories. I was able to stay under the daily target by not eating lunch that day. On Sunday evening, I had two chicken enchiladas with rice for about 910 calories total. And again, I skipped lunch since I knew dinner had the potential to be calorie heavy.

Saturday and Sunday dinners were social events. So, the possibility of heavy calories was present. But, thankfully, I was able to keep things in check. At the Saturday night dinner, I wanted to order a beer, especially an IPA since the restaurant (Chili’s) promoted their craft beer offerings. But, they only offered two ‘craft’ beers, the Cream Ale from Sunking and a beer from Yuengling. Sunking could be a craft beer but I wouldn’t define Yuengling as a craft beer. I think Chili’s is trying to ride the ‘craft’ beer wave without offering any true craft beers.

Instead, I drank a diet Coke.

Sunday afternoon, I had a Zombie Dust for 190 calories. That was the only beer I had for the week.

Random Photo

I was able to hang a few paintings over the weekend. These are two paintings I hung over the weekend in the kitchen.

Two paintings hanging in the kitchen. Photo taken on March 13, 2017 at 7:00am.

Wishing everyone a great week !