Esther’s Weight Loss Journey: Progress Report #9 & 10
“The key to losing weight is to cut yourself out from the outside world”. This is Esther’s quote of the week. She is entering into the 10th week of her weight loss journey and is a little disheartened with the slow down in her progress. Her weight is now 138 pounds, up from her low 2 week’s ago of 136 but still 10 pounds down from her initial weight of 148.
These past two weeks have been difficult as Esther has had more parties, family get togethers (including Greek restaurant!), work events, etc. She attributes her 2 pound weight gain in the past two weeks to more eating out. In addition, she was sick which made it more difficult to get to the gym. Life gets in the way of losing weight! (Pic is of Esther and her friend Manny)
(My apologies to Esther – I was on vacation last week so I didn’t post her progress report. Today’s post is combined from week 9 and 10).
My interview with Esther:
Martha: How did you do in the equinox contest?
Esther: I am waiting for a copy of the results, I didn’t win or come in on the top but my trainer said I still did really well. I will get a copy this week.
Martha: How are you doing with your exercise program overall? I see that you have been going on a regular basis for the past 8 weeks.
Esther: Anastasia (Esther’s trainer) has been giving me a lot of positive feedback that I have been continuing to work out when I’m not with her which was not the case in the past. When I trained with her in November I only went to her once weekly and did one pilates session. Obviously that wasn’t enough. I have been going to the gym from 4 – 6 days a week consistently now for 11 weeks !! Martha: Yeah!
Martha: Now that you are no longer dog walking (which caused her to walk an extra 2 miles a day), what have you done to increase your cardio?
Esther: I added an extra day to my gym routine and am spinning a minimum of two days per week. It has been too hot to walk home when I get out of work.
Martha: How did you handle your PMS cravings?
Esther: Handled cravings by only eating small portions of 100 calorie jello pudding cups, 100 cal snacks, and a lot of fruit.
Martha: Are there any potential problem situations coming up this week?
Esther: Paula’s Birthday dinner on Monday night – but all friends know I am on CGB and will keep me 
on track! Otherwise I should be fine. I am having lunch out with a client on Monday as well but will be sure to eat lightly. (Esther enjoying a cocktail at birthday get together)
Did Esther meet her goals from last week?
| Esther's Goals From Last Week (this is including 2 weeks) | Did Esther Meet Her Goals? |
|---|---|
| 1. Continue with 1300-1400 calories | Yes -she averaged 1400 calories for both weeks |
| 2. Continue with 2 personal training sessions, one pilates session and 3-4 intense cardio sessions. Find a way to increase your walking (since you are no longer dogwalking) | No for week 8 (2 training sessions, one pilates, 1 spin and one walk) Yes for week 9 (2 training sessions, 2 pilates, 2 spin classes) |
| 3. 2 alcoholic beverages this week | Yes for week 8 (2 drinks) No for week 9 (6 drinks) |
| 4. Be prepared for potential PMS cravings. Be sure you have adequate protein at meals and don't skip healthy snacks. | Yes - handled PMS cravings well |
Four Days of Esther’s Food Records:
Tuesday July 15
Breakfast
1 hard boiled egg 1 plum
Lunch
1 chicken cutlet w/eggbeaters, breadcrumbs in pam
w/ sm serving home made coleslaw, lite mayo, vinegar
1 piece string cheese 1 pretzel rod
pellegrino
dinner
3/4 pound boiled shrimp
salad, romaine let, capers, feta 1oz w/oil&lemon
1 tbspoon lite tarama (like hummus)
Wednesday July 16
Breakfast
1 cup kashi cereal w/ skim milk
Lunch
grilled skirt steak
plain salad
3 tbl yellow rice, 1/2 cup black beans
Snack
6 rice crackers
4 dried apricots
dinner
4 shrimp
1 cup coleslaw (low fat mayo, vinegar)
1 hagen daz yogurt sorbet bar 100 calories
Saturday July 19
Breakfast
iced coffee
1/4 pound tuna salad *from Eli’s*
5 wasa wheat crackers
Lunch
Kashi go lean entre 330 calories
(chicken w/sugar snap peas, mushrooms & grains)
Dinner
3 glasses white wine
1 shot size dessert wine
3 mini meatballs, 1 sm slice toasted bread
1/3 fennel, arugula salad w/cheese
4 olives, 2 pieces greek cheese
2 large grilled shrimp
1/3 appetizer grilled octopus w/capers
1/3 appetizer grilled cuttlefish
1/3 portion roasted lamb shank
1/3 portion grilled black sea bass
1 piece lemon roasted potato
3 sm greek cookies
1 bite of ice cream
Sunday June 21
Brunch at Atlantic Grill
Egg white omlette w/veg (brocoli,tomatoe..)
1/4 portion of the hash browns
2 tbspoons of ketchup
1 bite banana bread
club soda
Snack
1 nectarine
Dinner
sardines in soy oil 240 calories,
shirataki noodles,4 greek olives, 3 tbsp grated cheese
watermelon
My comments on Esther’s food records:1. She ate out more than usual these past 2 weeks. That obviously makes sticking to an eating plan difficult -hence her quote “The key to losing weight is to cut yourself out from the outside world”.
2. She had quite a few really low calorie days (~ 1000 calories) which helped keep her caloric average to 1400.
3. Esther needs to get back on track with her alcohol intake and limit it to 2 drinks a week. She was getting her best progress with a limited alcohol intake.
4. Keep up the good work with light dinners when you eat home.
Esther’s goals for this week:1. Continue with 1300-1400 calories
2. Continue with 2 personal training sessions, one pilates session and 3-4 intense cardio sessions. Continue to increase your walking
3. Two alcoholic beverages a week
4. Weigh your protein and measure your olive oil on occasion so I can get a more accurate calorie count for you
5. Be REALLY careful when eating out. Try to do less sharing of multiple appetizers and order more of your own “clean” food. Many of the appetizers that you share are healthy (ie. grilled octopus) but the olive oil can add up.
Good luck! You are doing great – averaging a one pound weight loss is right on track!
