February in Review

Morning Weight: 65.5 kg 65.2 kg 63.5Kg
Evening Weight: 66.5 kg 66.0 kg 64.6Kg
Morning Body Fat: 30.0% 28.0% 29.2%
Evening Body Fat: 31.4% 30.4% 28.5%
Measurements:
Bust: 33.5” 34” 34”
Waist: 27.5” 27.5” 27”
Belly: 32” 33” 32.5”
Hips: 40.5” 40.5” 40”
Thigh: 24” 24” 23.5”

As usual I weighed and measured myself on the first of March in both the morning and afternoon. My Tanita body composition scale has confirmed what the BodPod found: I have lost 1.5 kilos and about 1% body fat. When I had the BodPod assessment a couple of days ago, my body fat reading was 29.4%, so I believe the Tanita scale morning body fat of 29.2% is fairly accurate. What’s more, I have lost half an inch each from my waist, hip and thigh measurements. All the numbers are heading in the right direction!

You may have noticed that in January and February the morning body fat was higher than the evening body fat, but on March first this was revered. The reason for this variation is hydration. Strangely, on both January first and February first I was MORE dehydrated in the evening than in the morning. As bioelectrical impedance is so sensitive to hydration levels, my body fat is LESS the better hydrated I am. The readings for March first are much more typical, when my evening hydration level was higher than first thing in the morning. All the measurements were taken at the same time, right after I woke up and went to the bathroom, but before I had anything to eat or drink. And no, I didn’t work out on any of these days. The only difference I can see is that I had some alcohol the day before, and in the case of February first, the day of the measurement.

While everything is heading in the right direction, I’m not sure I will reach my goal of losing 3 Kg and getting my body fat below 25% by April first. I could step it up another notch, really focus on cutting out all the junk food and keeping my calories down, but I am still convinced slow and steady is the way to go. Moreover, I don’t want to reduce my calories further and risk losing any muscle mass, as we are approaching the competition season.

Fundamentally, I am happy with the progress I’ve made and if I only lose another kilo of body fat in March, that will be a win.

The Score for 1 March:

Calories: Protein: Carbs: Sugars: Fat: Sat Fat: Fibre:  
1863 89.19g 243.47g 100.13g 53.08g 15.65g 33.55g
20% 53% 27%
Calories burned through exercise: 0

 

What I ate:

Time Item Amount Calories Protein Carbs Sugars Fibre Fat Sat Fat Alcohol
08:00 Centrum Multivitamin,  Vitamin E 400IU, Vitamin D 25 µg
Tap water 250mL 0 0.00 0.00 0.00 0.00 0.00 0.00 0.00
Soft boiled eggs, 2 large 115g 150 14.49 0.00 0.00 0.00 10.35 2.88 0.00
Free From pure oats 50g 171 6.40 30.30 0.60 4.30 2.70 0.50 0.00
made with boiling water 250mL 0 0.00 0.00 0.00 0.00 0.00 0.00 0.00
topped with sultanas 25g 74 0.68 17.35 17.35 0.50 0.10 0.03 0.00
and ground flaxseed 10g 45 2.21 0.30 0.18 2.37 4.00 0.45 0.00
Black tea 450mL 0 0.00 0.00 0.00 0.00 0.00 0.00 0.00
10:15 Twinnings cherry and cinnamon tea 250mL 0 0.00 0.00 0.00 0.00 0.00 0.00 0.00
12:30 Tesco finest vine ripened tomato and lentil soup 300g 182 7.80 19.20 8.40 4.50 7.20 0.60 0.00
Nairns gluten free wholegrain crackers 28g 128 2.97 16.49 0.50 2.13 4.70 1.85 0.00
Skimmed milk 250mL 87 8.50 12.50 12.50 0.00 0.25 0.00 0.00
Red seedless grapes 101g 65 0.40 15.40 15.40 0.70 0.10 0.00 0.00
Green Tea 250mL 0 0.00 0.00 0.00 0.00 0.00 0.00 0.00
16:30 Tesco Twists cheese and onion 80g 322 7.92 55.44 2.64 4.48 6.64 1.04 0.00
17:15 Hale and Hearty chocolate and date flapjack 36g 158 2.00 15.10 11.30 6.10 8.60 4.10 0.00
Decaf black tea with skimmed milk and sugar 450mL 62 3.40 12.00 12.00 0.00 0.10 0.00 0.00
19:30 Tesco beef medallion steak, pan fried 150g 165 33.60 0.00 0.00 0.00 3.45 1.65 0.00
in butter 5g 37 0.03 0.06 0.03 0.00 4.11 2.61 0.00
Steamed sweet potato 200g 178 2.20 38.60 16.80 4.20 0.60 0.20 0.00
Steamed broccoli 110g 47 4.51 3.74 2.20 4.18 0.55 0.11 0.00
Gravy made with Bisto Best beef gravy granules in boiling water about 75mL 34 0.60 6.99 0.23 0.09 0.50 0.06 0.00

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