Want to skip ahead to the results? Check out my guide on How To Burn Fat.
Before I get into the numbers, let's start with some food porn. I've always been somewhat of a foodie, and It's amazing how much more I've come to enjoy eating after going low-carb and restricting myself to one cheat day per week. What used to be casual, obligatory meals have been upgraded into incredible experiences that I look forward to each week (excuse me as I wipe drool from mouth). And it's not just the carbo-loading on my cheat days. It's also about learning to eat nutritious foods on a daily basis that not only make you feel great, but that taste great as well. Here are some of the more memorable foods (healthy or not) that I devoured over the past two weeks:
Now on to the progress report. As of my previous update on Feb. 24, I was at 13.4% body fat (my goal is to get below 10%) and weighed 64.4 kg (142 lbs). If we do the math, that means I was carrying 8.6 kg (19 lbs) of fat. Here's how I fared over the 2 weeks that followed:
Week ended Mar. 3
- Body fat: 12.6% / 8.1 kg
- Weight: 64.2 kg
Week ended Mar. 10
- Body fat: 12.5% / 7.9 kg
- Weight: 63.4 kg
So in 2 weeks I managed to reduce my body fat percentage to 12.5%, down from 13.4%. Assuming I sustain this rate of reduction (0.9% every 2 weeks), then I'll need another 5-6 weeks before I get below 10%. That's a bit too close for comfort considering my Apr. 15 deadline is only 5 weeks away. Plus, what if I start to see diminishing returns?
Looking at the prior 2-week period from Feb. 11-24, I reduced my body fat percentage by 1.5%. This deceleration from 1.5% in the prior period to 0.9% this period could very well be a sign that burning fat may get progressively more difficult the closer I get to the 10% body fat mark.
What this data tells me is that I should probably kick things up a notch if I want to improve my chances of reaching my goal in time. But the question is what aspects of my daily routine should I change? Should I adjust my diet? Should I exercise more?
I decided to compare my weight and body fat measurements to my measurements from exactly 1 month ago and noticed an interesting fact: the 1.8 kg in total weight loss over the past month equals the 1.8 kg reduction in my body fat. In other words, the weight I lost was 100% fat. This means that despite losing significant weight, I've managed to retain all of my lean muscle mass (and all with little to no exercise!). Hopefully this means I can continue losing weight without worrying about losing muscle as well.
Taking things a step further, if we assume that any additional weight that I lose over the next few weeks will continue to consist of only fat, then I'll need to lose an additional 1.8 kg in order to get just below the 10% body fat mark (6.1 kg / 61.6 kg = 9.9%). Hmm... it took me 4 weeks to lose 1.8 kg and I have 5 weeks to lose yet another 1.8 kg. Doable? We'll see...