Exercising and Dieting Week 1

Following up with my plan to get in to shape, I've been recording my weight since last week to see if there's been any physical changes since taking up some regular exercise and changing my diet. I've already discussed the kinds of foods that I am aiming to avoid and optimize for in a previous post. For this week, I've focused on reducing my meat intake and switched over to a diet which is high on beans, rice, white fish and some vegetables to reduce the amount of fat and calories I take while keeping myself full. I've been eating for cod and mackerel for lunches while at work, rice at home and stewed chili with crap loads of vegetables and some ground beef for dinner for when I get home.

After work, I am currently alternating between riding my new cross-bike for about 30 mins, covering a distance of about 10 km or training with weights at home to build some muscle. I think there has been some modest physical changes around my butt as I now have to wear a belt or else my pants start sagging. My stomach has also started flattening out as well so I consider this a pretty good week in exercise.

In terms of weight loss, I've done better than my target of losing 500 grams (or 1 lb) per week, and managed to lose 1 kg (or about 2 lb). I have started a routine where I weigh myself right after dinner with minimal clothing to keep my measurements consistent. I have about a 600 gram weight difference depending if I've already eaten dinner or not (meaning the consumption of solid foods and liquids). Not bad for 1 week's worth of results. A small image of my tabulated weight data week 1 is posted below:


It will be interesting to see what happens next week as I continue on my exercise + diet routine.