The first week is always hard, but the results are usually pretty great because you actually lose quite a bit in the first week. Total lost in the first week is now 7.2 lbs. I’m totally satisfied with that number since I really only changed up my menu and no exercise except for a one-time 1.5 mile walk during the week. I’ll take those 7.2 lbs. as a win!
Menu changes included higher protein using Greek yogurt, peanut butter, powdered peanut butter, chia seeds and good meat like chicken and fish. I also ate delicious ice cream a few nights this past week that’s high in protein, Halo brand Birthday Cake flavored ice cream. Really enjoyed the sweet treats!
Water intake increased as well, but not by much since I already drink a ton of water. On average I drink approximately 100 ounces per day, but when I’m eating healthier and am home, I increase to nearly 160 ounces a day. I’ve read I’m supposed to drink half my weight in ounces of water per day, but that is a lot of water. So, if I’m 250lbs, I should be drinking a minimum of 125 ounces of water per day. Check!
I started my days the same with a glass of lemon juice and apple cider vinegar (ACV) diluted with 6-8 ounces of water. I use half a lemon and get about 2 tablespoons of juice from it. I add a minimum of 2 tablespoons of ACV, but think I’m closer to 3-4 tablespoons. I just pour it in until the water is no longer clear.
I did no structured exercise this week, except once with a 1.5 mile walk at the park which was actually really nice. I only hit 5,000 steps or more twice and my average daily step count otherwise was around 2000 steps. I’m definitely not crediting the weight loss on exercise!
My calorie intake was 1300-1550 per day, with 30% minimum consumption of protein and I hit that every day, except on my Sunday cheat meal day. I would’ve lost even more, had I not had a delicious cheat meal Sunday evening which included a piece of chocolate mousse pie. I’m not feeling deprived in this journey or it will never stick.
Ultimately, the flushing of my system from all the water, lemon juice, apple cider vinegar (ACV), eating good calories and increasing my protein all helped to achieve a great first week into my journey to Onederland. Week #2 I plan to increase my activity and lose at least 2lbs by keeping the menu within the same parameters used in week #1, because obviously it was a success and I wasn’t ever hungry. Now that’s a nice bonus and I’m off to Onederland!