I weighed myself this morning, which was encouraging. I actually have one more day to finish out my Fitbit week. I weigh myself early on Sunday mornings to see what the results of my measurable week produced in weight loss. Well, I already know that I am on target for my 1 pound weight loss per week goal. Now it's just a question of whether I want to crank out a great exercise and eating day today to have a strong finish. I'll post again tomorrow my final results for the week. I can see, however, that I need to make a course adjustment in my diet. I'm still on target, but I could do better. I had ice cream, which I love, several times this week. I need to cut that down to a once-a-week treat on Friday night. I also need to eat a higher balance of protein compared with total carbohydrates. I'll work on that. I don't want to cut carbohydrates entirely, as they give me fuel for walking and also support the brain. But, I can keep simple sugars to a minimum, getting my carbohydrates from vegetables and fruits. I have a long walk ahead of me. Endurance is the key, so I need to keep a balance of enough fuel, but not too much. The plan was to maintain a 500 calorie deficit per day, but with a fairly high calorie count of about 2000 calories. In reality, I have been averaging 2131 calories eaten per day, but I have actually been burning an average of 3,096 calories a day. I know I have been losing about a pound a week, so that means that I've been burning an average of 964 calories a day, or 6,750 per week. That's interesting. I originally figured that if I would just burn 3,500 more calories a week than I was eating, I would lose 1 pound, because a pound of fat has 3,500 calories in it. But, in fact I have had to burn almost twice that to have a net weight loss of 1 pound a week. What's happening? I suspect that I may have been gaining muscle, so I may have sort of exchanged, in net poundage, some fat for muscle. So, I actually may have lost an average of 2 pounds of fat per week, but gained a pound a week in muscle. I will have to start measuring my fat to body weight percentage to track actual fat loss. In any event, my current diet and exercise program is working out to about a pound a week weight loss, and I'm happy about that.
So, I have today left to burn more calories before the big weigh in tomorrow. See you again tomorrow!
So, after walking another 6 miles, this is what Google says the road looks like where I am on my virtual journey...not that scenic, but sort of interesting. CLICK HERE. I have another 16.82 miles, traveling along Route 8, to get the Mexican/USA border, about 3 days walk for me at my usual rate. So, by the end of the week I will be in the US of A from now on, and I will have crossed the Colorado river into Yuma, Arizona!
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We just got back from our "grand tour" walk that goes through Hillcrest, down 5th street, through Balboa Park, and back up Park avenue and back home again, about 6 miles. At the Spanish Village in Balboa Park, San Diego, they had a big patio sale for the Pottery Guild going on.
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