4 In Monthly Progress

January Progress

Alright guys, now that January has completed, the weight and measurements have been recorded, and progress pictures have been taken, I’m ready to chat about the progress I’ve made for the month.

 

January:

So, as you can see, this year I have decided to include my weight AND my measurements in the calendar picture for year.  The beginning of this month was a struggle for me where I felt as though I was making zero progress because I wasn’t losing ANY weight.  I was bouncing up and down the same handful of ounces, while struggling mentally with macros, notebook tracking, my fitness pal tracking, or just not tracking at all.

Halfway through the month, I took a macro break and just listened to my body.  I write about it in this post , where I talked about journaling what I would eat through my bullet journal with the help of these cute stickers.  Later in the month, I switched back to tracking my macros through My Fitness pal, but I received a Bod Pod scan which told me my exact percentage of body fat (35.8%).  I was able to input that into the Keto gains calculator to understand exactly what macros I should be eating with or without exercise.

The Progress

The whole month of January was quite the roller coaster for me.  I am so glad on January 1, I got up (even though I was sick) and took some progress pictures and measurements.  If I was just going to read the scale for results, it would look as though I have failed for the month…+ 1 pound!? Ugh!! I can’t tell you how many people message me daily saying, “I only lost 6 pounds this month, what am I doing wrong? ”  These messages were particularly upsetting for me because I had lost nothing, zero, zilch, and these people are complaining about losing 6 pounds!?    Luckily I had these pictures and starting measurements to go off of.

Okay, so what really happened this month? This month I found my LOVE for lifting.  I worked hard at the gym nearly every single day lifting a different area of my body.  Sometimes multiple.  I also found a love for HIIT workouts.  Quick, hard spirts of exercise.  They leave me physically exhausted and I’ve been sleeping so much better since starting!! So, if I was working out so hard, and losing so many inches, why did I gain a pound!?

The answer is likely I was losing fat AND gaining muscle— called recomposition, known as recomp.  This accounts for the measurement losses (fat is builkier than muscle, muscle is more dense per square inch), but weight gain.  So lets look at the progress pictures:


 

Judging Progress

So, yeah, I look a little thinner, I weigh a little more, I lost some inches… but how do we measure success for the month.  At the beginning of the year I set the goal of losing 8 pounds per month until the cruise.  If I lost that weight, I would reward myself with a new bikini each month.  One month in, I’m realizing that body recomp is WAY more important to me than losing actual weight.  Yes, you read that right.  The scale matters…less to me than the actual body measurements and looks.

Look I get it, I’m shocked too.  When I started with journey 11 months ago, I was ONLY concerned with losing pounds, not inches.  I wish back then that I had started lifting weight and recomping my body earlier.  But you live and you learn.

So what Measures success?

So for me, I had to take a hard look at the goal I had set and the progress I had made.  Talking it through with hubby yesterday, he put it quite simply.  “If you hadn’t made the 8 pound goal, and had performed with the same results for February as you did in January, would you consider that a good thing?”  The answer is Yes! If I lose 5.5 inches in February I’d be extremely happy with myself.  So then why would I consider January and less of a success.

The thing about setting specific pound goals with weight loss is that sometimes your weight doesn’t budge.  Sometimes you lose more inches than pounds.  So you need to be flexible with the measures of “success” you set on yourself.  Be kind to yourself during this process, you’re doing great work!

So long story short, Yes, I am getting the Bikini, even though I didn’t meet my weight loss goal.

So what are February’s goals?

After thinking long and hard about my January goals, and coming to the realization that recomp is the priority now, I decided to take a few approaches for February that aren’t specific to the scale or measurements.  Instead they’re focused around healthy habits and sticking to the plan.

February Goals:

  1. 2 Recorded weights and measurements this month (2/1/2018 and 2/28/2018).  It doesn’t benefit me to weigh myself any more frequently than that especially when my weight is remaining fairly the same.  Weighing any more than that simply messes with my head and makes me feel as though I’m not doing anything right.  I also wanted to make sure my measurements are captured to see the recomp progress.
  2. Tracking my macros.  My goal is to track my macros daily (with the exception of 2/4).  I will be using macros calculated using the Keto Gains Calculator.  I will track everything in My Fitness Pal.   I will not be tracking 2/4, as I am having a planned carb up/super bowl/ Birthday party.
  3. Gym 6 days a week.  This goal hasn’t changed much from what I’m already doing.  This goal just helps me ensure that recomp is on the mind, and I’m doing everything I can to better myself.
  4. Trust the process. This is the hard part for me, especially since I’m used to seeing 3-4 pounds per week of weight loss (especially early on).  I need to trust myself daily.  If you follow your macros, you will make progress.  Quit second guessing the process, and trust the hard work you’re putting in! You got this!

 

What are your February Goals? What is the measure of success for you? 

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4 Comments

  • Reply
    Megan
    February 1, 2018 at 9:29 am

    I can not believe your comparison pictures. They are amazing!! For losing no weight you look like you did from the inches lost and the gained muscle tone. AWESOME!! With that said, I have been following you on Instagram and your blog since your piece on KDKA. I think you are amazing for putting all this out this for everyone to see and learn from. I have just started a weight loss journey with Keto and have a LONG way to go, but you are great inspiration!! I do have one question for you, you mentioned that if you had to do it again you would of started recomp earlier in the process, when and what would of you started. I have not started a gym routine yet, getting food in order and use to the lifestyle, but I belong to Planet Fitness and plan on starting a routine. Was planning on just Cardio at first. Any suggestion you can provide would be great. Thanks and keep rockin the keto!!

    • Reply
      100ketodays
      February 1, 2018 at 9:31 am

      Megan, GREAT questions! I would have started doing HIIT workouts and lifting heavy sooner! Keep the food the same, decrease the slow cardio, increase the weights and HIIT

      • Reply
        Megan Gass
        February 8, 2018 at 6:59 am

        Hey another question for you…I’m into my second week of Keto and I have hit a major energy slump!! I googled it and everything I read says more salt, but I wanted to see if you experienced this or if you have any solutions. This is tough..thanks

        • Reply
          100ketodays
          February 14, 2018 at 8:35 pm

          Yup! Electrolytes is the issue! Make sure you get Salt, Magnesium, and Potassium.

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