On September 17, 2022, my result was 77.80 kg (171.51 lbs). These are my results a week later.
| Item | Measurement September 24, 2022 | Measurement January 24, 2022 | Healthy Standard1 |
|---|---|---|---|
| Weight2 | 76.40 (168.43 lbs) | 98.7 Kg (217.6 lbs) | 55.3-68.0 kg (121.9-149.9 lbs) |
| BMI2 | 28.0 (Overweight) | 36.2 (Obese) | 18.5-23.9 |
| Waist (circumference)3 | 99 cm (38.97 in) | 122 cm (48.03 in) | < 102 cm (40 in) |
| Hip (circumference)3 | 105 cm (41.33 in) | 120 cm (47.24 in) | |
| Waist to Hip Ratio (WHR) | 0.94 | 1.01 | < 0.9 |
| Blood Pressure4 (Systolic/Diastolic) | 106 mmHg/ 75 mm Hg | 137mmHg/ 95 mmHg | 110/70 mmHg- 145/90 mmHg |
| Body Fat2 | 27.7% | 36.2% | 18.0-23.0% |
| Visceral Fat2 | 14 | 17 | <9 |
| Total Weight Lost | 22.3kg (49.16 lbs) | 22.5% |
It’s easy to be carried away and forget to keep an eye on your eating during weekends. These days are more laid back. We often wake up later than our normal waking-up time or spend more time in bed. We want to eat something different for breakfast, lunch, and dinner. Cold beer for the afternoon accompanied by chips sounds like a good weekend treat. The temptation to splurge on carbs is great because it’s the weekend.
My body knows no mercy when it comes to carbs. All the hard work of fasting during the week can be erased entirely in two days. That is why in the past 3 months, it’s taken me longer to move down from one weight range to the next. It’s like taking two steps forward, and one and a half step backward each week.
Last week I decided to be mindful of my weekend diet. I tracked my calorie intake and stopped eating when the number is close to the limit. No matter how much I craved it, I stayed away from alcohol. The result is I am pretty much back on losing roughly 1 kg per week.
Today I slow jogged for 5 km (3.1 miles). I ran a couple of times before and on each run, I felt tired just after running for 1-2 minutes. This morning I tried to keep running in spite of the tired feeling. It turned out that after about 10 minutes of running, I felt better and stronger. I burned a lot of calories that I still had a calorie deficit even after eating a little over my calorie budget.
I suppose that is one way to splurge on weekends without endangering my program: workout first, eat later.
Life At Slow-Mo 
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