Home Weight Loss Weight Loss Progress – Week 1

Weight Loss Progress – Week 1

by fitfoodaddict
Week 1 Weight Loss Results

In general, I am quite happy with the results coming off week 1. They are not as spectacular as when I did PSMF or water fasting diets, but are nothing to scoff at either. If you think about, eating regular healthy meals with healthy snacks in between and loosing this much weight is quite fascinating. I don’t think I will have much problem maintaining this kind of eating plan for the rest of my life. The food was great and sufficient for the most part, I did feel very hungry here and there, but nothing that would be unsustainable in the long run.

Weight Loss

All in all, I lost 11.8 lbs since I started 10 days ago. Hooray!!!

Weight loss - week 1 weigh in

Looking at the daily weight loss, the first two days saw the biggest weight drop of the entire 10 days and accounted for more weight loss than the rest of the period.  This was to be expected and is similar to what I saw on other diets. Water loss and removal of bodily waste are the two biggest factors here.

Weight loss - week 1 weigh in

If you remove the first two days from the calculation and look at the last 7 days only, the total weight loss was 5.4 lbs. This is quite close the the 3 lb weight loss per week that I am targeting. Initial weight loss is always a little bigger than expected especially if you are starting with a 300+ lb weight.

Weight loss - week 1 weigh in

Fat loss

According to my body fat calculator, I lost 9 pounds of fat or 1.08% of body fat.

Weight loss - week 1 weigh in

These results should be taken with a grain of salt. Note how my weight dropped by 6.4 lbs in the first two days. The total fat lost, according to the calculator, is close the total weight loss for the week. What this means is that the US Navy body fat calculator, despite 1-3% claimed accuracy, was tricked into counting retained water and a good amount of unreleased bodily waste as fat.

A truer picture would have been painted by comparing body fat calculations from between Sundays, as opposed to Thursday and Sunday. The good news is that next weeks calculations should be sufficiently accurate and insightful.

Lean Weight

The lean weight of 180.04 lbs sounds ginormous, but not unreasonable given the overall body weight.

Weight loss - week 1 weigh in

You’ve got to have muscles to carry all that fat around, right? I fully realize that my lean weight will drop as my overall weight is dropping, but I am hoping that with a good amount of strength training the muscle loss will be minimal.

So far I see a roughly 2.8 lb lean weight reduction over the last 10 days, but I am sure the initial results are skewed the same as with body fat. Next week’s results will be a lot more consistent and informative.


Nothing major here, I stayed with the food from the plan only ate more of them. On Friday May 12, I ate three bananas instead of one. A few small handfuls of almonds here and there on Saturday and Sunday. An extra grapefruit before going to bed on two occasions. I estimate that the cheats bumped my caloric intake on those days by about 300 calories.


For the first time in many, many months I can say that I felt truly hungry. The feeling is hard to describe but you know it when you feel it. Before, it was just urges to eat, not real hunger. I hadn’t let myself go hungry before.

After routinely gobbling up 4,000 – 6,000 calories per day (or something like that – I never bothered recording what I ate) I found it only slightly difficult to switch to 2,500 calories cold turkey. Nothing major though, just some bouts of hunger here and there, before a planned meal or a snack.

Wednesday was a really crappy day at work- unpleasant org changes, role changes. It all made me feel down and somewhat depressed. I tried to resist bad thoughts as much as I could, find a silver lining in this whole situation, and it worked for a while. Later at night I felt super hungry and, again, over-ate. Looks like it was stress-related hunger.

Lesson learned: I need to start to actively manage stress.

I gave in to my hunger, but managed to escape a total screw up. I only ate an extra banana, a tangerine and chicken breast cubes quickly cooked in a wok with tablespoon of olive oil and spices.

I’d be lying if I said that I did it on my own – my family helped me a lot to prevent a disaster. I was so close to ordering in a pizza, but received no support what-so-ever. Funny, but it would have been exactly the opposite only a week ago. On the contrary, I was encouraged to look at my achievements and stick to the plan. I was basically told: you are getting no pizza, don’t even think about.

My older daughter and my wife have been following the same plan as well, with adjusted portions, and have also seen some positive results. Neither was willing to give up those results.

Lesson learned – family support makes a huge deal.


On Tuesday I felt an urge to eat something else. After a short deliberation we all, as a family, decided to go for sushi. I wanted to not feel pressure to limit myself, purely for psychological reasons, yet keep it somewhat within the calorie limit. The solution was to have sashimi consisting of a variety of seafood with a small seaweed salad. No rice, no non-NYPD stuff such as spicy mayo. This way I could eat as much food as I desired to feel satisfied and not worry about going over the calorie limit – really, how much raw salmon, tuna and squid can you eat to feel full? Half a pound, a pound? A pound of raw yellow fin tuna is 454 calories. That’s well below my dinner calorie limit.

Sashimi healthy meal

Sashimi healthy meal

As I finished the dinner, I felt light but fully satisfied. I noticed that I enjoyed the raw seafood this time a lot more than I normally do. I don’t know whether being truly hungry starting the dinner is what made the difference, or it was the lack of rice that made the sea creatures really open up and showcase their unique textures and flavors. Perhaps it was both.

Lessons learned

  • The plan works! At least for now. No need to make any changes to the plan itself.
  • Family support is extremely important. Get everyone on board!
  • Need more variety. Will integrate more foods into the next week’s plan.
  • Cheats are bad (dah!), and will not be allowed going forward unless they are planned cheats.
  • Deviations, as long as they are NYPD and stay within the allowed caloric range, are not and issue and may even be beneficial to the overall success.
  • Identify and incorporate stress management techniques.

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