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Tuesday, 26 November 2019

Diet 2019 Wk 47 - week ending 24.11

Last week I didn't do any fasting days, but instead had fairly low cal days Tue-Fri. But I then overate again on the weekend (which tends to be the time I have the most difficulty sticking to my meal plan, and instead 'browse' and snack throughout the weekend). So my weight had started to plateau by the end of the weekend.

I went to the gym twice last week, on Mon and Fri (I was working late on Wed and skipped my planned mid-week session on the way home), but I overdid it a bit on gym treadmill on Friday and had a sore foot on the way home and on the weekend (I have a permanently swollen left foot as a result of some bouts of cellulitis in my legs several years ago, and also have some bone spurs in my left foot which sometimes give me stabbing pains when I walk). So I didn't do as much walking on the weekend as I'd like, but things had settled down again by Monday so I'll get get back to walking at least 10K steps a day this week.

This week didn't get off to a great start as I had a uni exam on Monday morning and stayed up until 5:30am Sunday (to get in some last minute studying) and had a few too many late night snacks and not enough sleep as a result. I'm planning on getting back to my normal  diet and exercise plan for the rest of this week.

The weight and calorie intake chart shows that I'm on track to loose about 1 kg/wk on average, and that the few days of fasting each week are helping to keep my average daily calories (over a 7-day period) down around 1,600 cals/day, despite the occasional day of eating more than my maintenance calorie requirement.

I should be able to reach my target wt/BMI by the middle of next year. One of my goals is to eliminate any days of over-eating (more than 2,400 cals) by cutting out snacks and junk food). Once I get my weight under 76 kg I'll transition to only doing one day of fasting each week to maintain the health effects without losing too much weight once I reach a healthy BMI.

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