Weight Loss Wednesdays – Week 13

This is my weight loss journey to lose 80 pounds through a lifestyle change. It’s not a diet, it is eating healthy. It is a life style change!

During our neighbor Easter Egg Hunt, my grandson Anakin asked me to tell the children this “Slow and steady wins the race!” I have a video saved and love to listening to his little voice tell me this. He must have picked it up off a show somewhere.

Then recently a sweet reader, Rebecca used the same quote “Slow and steady wins the race!” It has stuck in my mind and so true with this goal to get healthy and lose weight.

The weight loss for the most part has been slow and steady. In weeks 11 & 12, I hit a plateau and the scale did not budge at all. I decided to change things up a bit by adding more protein into my diet. I also changed up my workout routine. You can read more about it the post Weight Loss Wednesdays – Weeks 11 & 12 here.

It worked! And, the scale moved. I lost 2 pounds this past week. During the whole week, I was never tempted to eat one piece of candy. No chocolate peanut butter eggs which are my very favorite.

Like Walt Disney said “If you can dream it, you can do it.” I will persevere through this weight loss journey to hit my goal. I believe in myself and goal to becoming healthier.

To recap, the two key items implemented for success to move past this plateau:

1. Increase protein intake; and
2. Change up that exercise routine.

WEEK 13 – SUCCESSES

• Down 15.2 pounds
• Easter – ate no candy or junk foods
• Drinking more water
• Finally sleeping well again
• Working out 5 days a week with 2 recovery days
• Increased protein intake and feeling less hungry
• Added a protein shake in the evening a couple hours before bedtime

WEEK 13 – PITFALLS

• I did indulge in a piece of homemade bread that my neighbor baked fresh. I made sure that even though it was my rest day, I went for a walk.
• Knees still hurts but sure it’s because of too much weight on a 5′ 2″ frame
• Left shoulder hurts (no recent injury), being careful not to injure it.

HEALTHY CORNER

Why Protein is important for weight loss?

During this weight loss journey, I have been reading and learning a lot about what is good to fuel your body. Did you know that protein is the single most important nutrient for weight loss? A higher intake of protein not only helps to fuel the body and helps you feel fuller after eating. It also boosts your metabolism, feeds your muscles, reduces appetite, and helps to regulate hormones.

Honestly, I was never a big meat eater. No wonder my metabolism was stalled. I am learning that protein is found in other foods besides just meat and seafood.

For an example: plain, low-fat Greek Yogurt packs as much as 19 g of protein. Stay clear of the sugared filed Greek Yogurt. I eat very little dairy. However, I will eat Greek Yogurt with honey, apples, and nut mixture.

Brussel sprouts are full of protein, fiber, and vitamins. A one cup serving contains 3 g of protein.

Avocados contain protein, fiber, potassium, and a heart healthful unsaturated fat.

Oats offer about 17 g of protein. I had no idea. Avoid adding sugar to oats. You can sweeten with honey and it is perfect.

By you eating a protein-rich diet, it will help people lose weight. One of the main reasons, it you are less likely to overeat because protein fills you up. It will also help you to build lean muscle when combined with exercise. Building those lean muscle will help you to burn more calories throughout the day, which can also aid with weight loss.

If you missed a week of Weight Loss Wednesdays, you can click on the links below:

Links: Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Weeks 11 & 12

Thank you for following along and stopping by the blog today. Please share your journey along in the comments. Hope you have an amazing day, friend.