Esther’s Weight Loss Journey: Progress Report #4
Week 4 has come to an end and Esther has lost another 2 pounds! Her weight is now 142. She even made it through her family’s Greek BBQ with flying colors. She was carefully watched by her family who is aware of her weight loss attempts.
Interview with Esther:
Martha: Did you encounter any barriers this week when it came to your weight loss plan?
Esther: Several things. I had PMS -which makes me really tired and crave sweets. Getting to the gym was a struggle on some days (but I still did it!). In addition, you’ll see on my food log that I gave in to my sweets craving several times. I had a couple nights where I ate out. Eating out is always difficult for me. I felt like I handled them quite well.
Martha: So how did you handle the BBQ? Did my tips help you at all? 
Esther: Your tips definitely helped. I enlisted the support of my family. My cousin Esther is also watching her weight so we watched each other. (Martha - the two “dieting Esthers”!) I started to waiver when the fresh apple pie came out with three different kinds of ice cream. It got to the point that I was staring at my cousin Robert’s 2 mini marshmallows left on his plate from his Rocky Road ice cream. He did me the favor an ate them before I could!! My brother then got firm and told me to stop obessing ( I was staring at the pie considering trying to take the uneven piece staring at me). My cousin Steve came to the rescue and took me for a walk down the block !!! (Pic is of Esther at the BBQ)
Martha: Do you see any potentional problem situations for the upcoming week?
Esther: I’m going to the Hamptons with a friend, Nadine, from Wed night until Friday night.
We are going to bring healthy food and are only going to dinner one night so that will be the one cheat. I am also having lunch with my family at a Greek Restaurant on Sunday so will have to stay away from some of my favorites or only get tastes and eat a healthy course.
Did Esther meet her goals from last week?:
| Esther's Goals for Week Four | Did Esther Meet Her Goals?: |
|---|---|
| 1. Beware of the PMS cravings and low energy levels | While she had increased cravings,she didn't go overboard with the sweets (had a few Snackwell cookies). Made it to the gym despite her low energy levels |
| 2. Be careful at Father’s day cookout | She handled this very well. Ate a lot less than she normally would have! Enlisted the support of her family |
| 3. 2 alcoholic beverages this week | Yes - met this goal! |
| 4 Continue to be careful with choices in restaurants | Yes |
| 5. I am curious as to what Esther’s portion sizes are with her protein at home. Please weigh your protein 1-2 times. | No - try to weigh some protein this week |
| 6. Continue with personal training twice a week, one pilates, and 3 cardio sessions | Not quite - but close! She had one personal training session, one pilates, 2 cardio (spin classes) and walked several miles |
Four days from Esther’s food records:
Friday June 13 (out with friends)
Breakfast
coffee
raisin bread w/ tsp peanut butter tsp fresh jam
Lunch:
Special K cereal 140 cal
bare naked cereal 180 cal
fresh berries
skim milk
Dinner:
2 glasses white wine
fresh carrots, radishes
olives (plain sm green)
1/2 pita bread w/ cheese
salad with very little dressing
1 1/2 stuffed grape leaves
1 lamb skewer grilled
2 oreo cookies
2 snackwell cookies
Sunday, June 14 (at BBQ)
Breakfast:
iced coffee
half a bialy with nova and a tbspoon of cream cheese
one small cheese w/ egg greek thing ( no breading )
some fruit salad !
BBQ
perrier with lime ( NO ALCOHOL)
3 pieces of cheese
4 Israeli pickles
mixed salad w/ oil & vinegar
2 lamb shish kebob skewers
one spoon pasta salad ( sm spoon)
one spoon orzo salad ( sm spoon)
one piece greek meats ( inards ) grilled
plate of fruit salad
Monday June 9
Breakfast
coffee
2% cottage cheese 4 oz
1/2 banana
Lunch:
cucumber, tomato olive oil & vinegar
3 pieces turkey
Dinner:
homemade coleslaw, light mayo, white vinegar
1/4 roasted chicken
watermelon
Wednesday June 11
Breakfast
iced coffee
2% cottage cheese 4 oz
Lunch
homemade coleslaw lite mayo, white vinegar
1 piece chicken thigh + drumstick
water
Dinner:
1/2 portion seaweed salad
4 pieces sashimi
1 piece eel sushi
1 piece spicy scallop sushi, 1 piece sp tuna sashimi
6 pieces sashimi roll w/cucumber
1 oreo cookie PMS
1 snackwells cookie PMS
3 prunes
130 calories of part skim milk
My comments on Esther’s food records:
1. It was difficult to estimate some of your calories as I am not sure of the portion sizes nor am I aware of the ingredients. But I would estimate that you averaged 1500-1600 calories.
2. I noticed that you had several really low calorie days (~ 700 calories). While I generally don’t recommend really low calorie days, it is a way to help offset those days where you eat a little too much. However you don’t want to get in the habit of feasting and then starving. But I think what you did this week was fine. Check out my previous post on recovery days.
3. I see that you had PMS cravings as you had more sweets this week. But to your credit, you kept your portion sizes of sweets really small. Good job! Check out my previous post on PMS cravings.
4. I didn’t see too many healthy afternoon snacks…
5. That diet coleslaw you made is a great idea - low cal and filling!
Esthers goals for this week:
1. Once again, aim for 1300 - 1400 calories
2. 2 personal training sessions, one pilates, 3 cardio and as much walking as possible
3. 2 alcoholic beverages this week
4. Continue to be very careful with eating out
5. Plan healthy afternoon snacks
6. You have identified 2 potentional problem situations for the upcoming week. Continue to enlist your family’s support for the Sunday brunch. It sounds like you and your friend Nadine already have a good plan for the Hamptons.
Keep up the great work!
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