Weight Loss Diary - Ups & downs of January 2021 & tips for you

I have posted earlier 2021 ten tips that can help you lose weight and I  list them below if you want a refresh. Often online people give advice but fail to publish how their approach is working for them.  Below is the true results for me from my weight diary and as you can see weight goes up and down daily but overall my weight sneaks downwards. (see column Cum Weight gain (loss) below.

I'm posting this just to show you what actually happens if you just increase your calorie burn a little and reduce your meal portions a little. I also altered my snacking from chocolate biscuits to apples and mandarins. Nothing else has been changed. My opening weight of 167 pounds gives a BMI value of 28 which is considered "overweight." To be considered "normal" per BMI calculator I'd have to be 149 pounds but that to me is a step too far. I look gaunt at 149. I'm happy with 155 pounds so my target of a loss of 12.

I started this month of January having gradually added a pound every other day in December to my weight. I'd over-indulged whilst sat on the couch watching hours of television. Christmas day itself wasn't that bad but it was just a cumulative build-up of bad eating over the month. We'd also stocked up for Christmas and had more alcohol and bad food in the house and ring-fenced for Christmas that suddenly became available. I did resist buying a Christmas cake and a pudding as from past experience I knew I would have to eat it and last year it was April before the last morsel was gone.

Conclusion: A slow but steady approach to losing weight works. Tweak your calorie intake and up your calorie burn rate. Small changes deliver big gains. 

Motivate yourself by rewards that matter to you, for example, get back into those jeans you love,  improve your chance of beating Covid by weighing normal, get back to exercising, be able to buy new clothes in sizes you want to be, just because losing weight is good for your mindfulness. 

10 Golden Steps to weight loss that work 

1. Clear out all junk food

2. Weigh yourself

3. Find a diet buddy

4. Sit down for meals

5. Get active

6. Smaller portions

7. Use Post-it notes

8. Eat slowly, savour food

9. Prioritise sleep

10. Reward yourself