Thanks for tuning in for another episode of MyWifeLife.
I’m adding to the story from my first entry which you can read all about it here 🙂
The idea of this chain post is to track my weight loss but maintaining high quality breastfeeds for my newborn son Ky for over 12 months.
So what’s new?
Well this is Part III of my monthly weight loss progress report and the quick summary is below. My main measuring tools for how I’m progressing is weight loss and Ky’s sleep quality at night.
Started at 94.9 kgs and now 84.7 kgs. That’s 10.2 kgs lost in 10 weeks! (from Jan 6 to Mar 17)
From the outset Ky needed feeds every 3-4 hours at night as a newborn and he’s now 2.5 months and giving me an average of 6-8 hours between feeds at night.
This tells me that he’s happy with the breast milk I’m producing and he’s looking quite full. He was 3 kgs at birth and now weighs 4.88 kgs.
So in my most recent update I flagged two things that I struggled with:
- Leki’s birthday and naughty food
- Staying over my parents house and not sticking to my food choices
I can report that I was put to the challenge again as there were a lot of celebrations over the last month:
- My daughter’s 3rd birthday party
- 3 x birthday parties from my Mother’s Group (now 3 years of friendship!)
- My mother-in-law’s birthday
What’s a party without having a good time?
After my last update I made the decision to be really careful with what I ate and I tried very hard to manage the portions when I ate at these parties.
I can say that it’s a hard task to turn off my emotional heart at celebrations and tell myself half truths like “It’s ok – only one won’t hurt” but I had to listen into my logical mind and rise above the internal struggle 🙂
The result? I chose to be really good.
Even better my results reflected my discipline. My numbers are steadily dropping and Ky continues to thrive!
But I don’t want to report just the good stuff. I prefer to write about the things that didn’t work so you can learn from my mistakes.
So what was the main challenge I’ve found in the last month?
I’m not losing enough weight per week to reach my target of 69 kgs by June 21 2018
As you know Leki and I always weigh ourselves first thing the morning before we have a light breakfast.
I was getting frustrated because although I was losing weight, I wasn’t losing enough.
Solution #1: Intermittent fasting
Intermittent fasting is a pattern of eating IT IS NOT A DIET! This took me a while to understand.
So here’s what I’ve found after some initial research following guides from Dr. Berg.
Please watch this short 7 min video which will do a better job of summarising Intermittent Fasting better then I could:
What I really like about this video is that it gives you a practical strategy to progress your fat burning goals with changing my pattern of eating.
I am currently at the 16:8 stage whereby I have a ‘window’ of eating within 8 hours and fasting for 16 hours. I personally prefer to have my first meal at 8am and then have my final meal at 3-4pm.
That means I fast after lunch/early dinner through the night and wait for my first meal at 8am.
You’d be surprised as I don’t ‘feel hungry’ and most importantly I’m producing high quality breast milk and Ky is still very happy!
Solution #2: High Intensity Interval Training (HIIT)
So looking at the tracking sheet above I should be sitting at 82.9 kgs if I’m steadily losing 1.2 kgs per week to reach my goal of being 69 kgs by June 21 2018.
I’m currently 84.5 kgs almost 1.6 kgs over where I should be.
You can see I have added in brackets where I hope to be every week (losing 1.2 kgs every week being the goal) so this weekend I should be 81.7 kgs and by Easter 80.5 kgs.
It doesn’t get any easier for me!
So instead of feeling sorry for myself I’m gonna suck it up and WORK EVEN HARDER!
HIIT is a form of interval training where you can ‘work out’ for a short period of time but at a high intensity. This will cause you to fatigue earlier if you’re working hard enough and burn up some calories!
Here’s what my self directed HIIT program looks like:
- Sit-stand squats off a chair
- Wall push ups
- Step up/down
At each station I go as quickly as I can for 1 minute non-stop x 3 rounds = 9 MINS in total!
I do that HIIT twice a day usually around 10am and again at 4pm.
So my revised formula for safe weight loss is more of the same but finely tuning some areas.
I’ll still focus on eating right, monitoring my portions and keeping a healthy and optimistic mindset as the scales can really be mean to you even when you’ve been good 😉 It’s a long game not a quick fix!
Layered on top of that I will now practice intermittent fasting eating within an 8 hours window from 8am-4pm and exercise HIIT twice a day as outlined above.
Sounds like a lot of effort but that is the level of effort I’m prepared to go to lose the weight.
The most important measuring stick despite all this effort, to me, is that Ky is happy.
I am finding that his feed at night is stable and consistent at 6-8 hours apart which is a very good sign!
More to share next month as we’re getting closer and closer to Thailand 🙂
The struggle continues!