With over 80% of New Year’s Diet resolutions not making it through February, here’s an honest update of my lifestyle formula experiment and my 3 key learnings from real food weight loss the past quarter. It’s Mojo week 13 and if you want to lose weight, take a long term, real whole food approach. And get TimeChop if you don’t know how to cook simple, healthy and tasty meals.
With last year’s 5% weight loss and my goal to lose another 5% this year by continuing to eat meals using real, whole food ingredients, the past 13 weeks have been full of learnings. Let’s look at the results.
|Average Weekly Real, Whole Food Meals||RWF Points||Exercise||"Fun Snacks"||Exercise & Snack Points||Combined Points||Formula Forecast||Results|
|19.1||15||53||61||-6||9||Weight Loss||Lost 2 pounds|
Q1 2018 Summary
- I hit 91% of meals using real, whole foods
- I averaged 4 times/week of 30 minute exercise (53 times)
- I average 4.7 “fun” snacks each week (61)
- I lost just under 2 pounds in 13 weeks
- I didn’t go hungry at all or think this is too hard
- I didn’t count a single calorie
- I feel pretty great (but room for improvement as I start thinking about a faster 10k running time)
- Thanks to my Apple Watch and the Health App, my VO2Max improved by nearly 5% indicating a higher level of cardiovascular fitness.
Booyah! So what are my takeaways?
Top 3 Learnings
- The 85/15 real food meal ratio works to maintain weight, but only if there’s balance between exercise and snacking.
- Extremely gradual weight loss occurs if you eat 90% plus meals using real, whole ingredients and you can have a few more “fun snacks” than exercise. The kicker here is you have to be extremely patient and stay committed over a long timeframe.
- Faster weight loss can occur with 90%+ meals using real, whole ingredient meals (19+ out of 21) and minimal snacking. Stay tuned for more on this in my plan for April.
Wait a Minute. It’s Not That Easy to Lose Weight
I’m here to tell you it is. The difference between what I’m doing and going on a diet is that I’ve implemented a nutrition lifestyle change that provides my body with the nutrients it needs as opposed to counting and reducing the calories I consume.
I eat lunches and dinners made from real, whole foods using over 80 simple recipes found in the TimeChop high performance meal planning app. (My breakfasts are real whole food smoothies.) I still go out to dinner and have a few drinks, but I now know the formula for weight maintenance and loss. Remember, I’ve been at this over 12 months, losing 5% of my body weight last year and continuing the trend this year. I’m not looking for a fad, but a long term health solution.
Looking To April
I’d like to speed up the weight loss just a bit and try to get on a path of losing 1 pound a week for the month of April. So, I’ll focus on hitting 90%+ meals using real, whole ingredients. I’ll continue with 4x/week exercise (basically 2 hours per week of jogging). The big change will be to minimize the “fun snacks” to 1 or 2 per week (down from 4.7 in Q1). This would put me near my lowest weight in over 10 years and I know I can go lower.
I’m happy to answer any questions you might have on my formula, eating real, whole foods or TimeChop. Ping me at firstname.lastname@example.org.