|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%|
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 burned through exercise:||0|
What I ate:
|08:00||Centrum Multivitamin, Vitamin E 400IU, Vitamin D 25 µg|
|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|
|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|
|Red seedless grapes||101g||65||0.40||15.40||15.40||0.70||0.10||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|
|Steamed sweet potato||200g||178||2.20||38.60||16.80||4.20||0.60||0.20||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|