Senso1970's Blog   Thoughts, ramblings, and accountability from sunny Madison, AL

Another week of progress, which surprised me as I had my day off from keto this past week.  Usually this results in a weight gain, but I still managed to lose weight.  I came in at 276.6 pounds, a 1.2 pound drop from last week.

My muscle mass went from 27.1% to 27.2%.  That’s from 75.3 pounds to 75.2, so a slight loss there.  Body fat stayed consistent at 37.5%, but in terms of pounds went from 104.2 pounds down to 104.0 pounds.  So closing in on carrying less than 100 pounds of body fat.  Very excited about that.  So basically I dropped about a pound of water weight. Again this was surprising as the intake of carbs during my day off from keto should have resulted in my retaining more water.

I closed all three progress rings on my Apple Watch every day except one last week.  So doing well with the exercise program.  I’ve included more jump rope sessions into the mix.  That might explain why what should have been a minor back slide week turned into progress one.

On the mental front I’m doing much better.  I meditate every day and I feel I’m going deeper each time.  I also started a positivity journal a bit back and I’m doing better about listing my small victories in it.  This has definitely helped with the positivity.  Seeing a list of good things grow is a wonderful reminder to be happy with your life.  It’s easy to do and I highly recommend it.  Just get a journal or small notebook (or like me you could use a separate notebook in Evernote on my phone) and just log the positive things that happened to you that day.  Doesn’t have to be anything major, just anything you’d identify as positive.

I’m also reminding myself to smile more.  And for no particular reason other than to smile.  It’s especially nice to remind myself to smile when I’m looking at others.  They, for the most part, smile back and that reinforces the happiness.  And it makes their day too, so bonus.  Along with the smile I think a positive affirmation in my head.  It’s having noticeable improvements on my disposition.

So another week of moving forward on all fronts.  Sure I’d like it if the progress were faster but on the whole I’ll take any forward movement, no matter how small.  And I try to take the lessons I learn and reapply them to my life.  The cumulative effect is amazing.  Each day I try to be a little better and I think I’m succeeding.  We’ll see next week I suppose.  Have a great day.  See you in a week.