Twenty Pounds Down, Four To Go … but it’s taking FOREVER!!!!

I started this “Journey To Less” a little over 7 months ago.  So far, my weight has decreased by 20 pounds from 174 to 154.  That’s good, right?  Here’s the problem.  I hit that 20-pound weight loss mark over two months ago!!!  In the past two months, my weight loss has been zero.  That’s bad, right?  I know I should focus on the success so far but enough already …. How hard can it be to lose another 4 pounds?  The answer is really, really hard.   I have a whole list of excuses from things like a minor back injury to multiple birthday parties to weight-loss-fatigue-syndrome (OK, I made that last one up). 

So once again, I find myself saying “Give yourself credit, Priscilla.  Feel good about what you’ve accomplished so far.”  Honestly, the words are logical but until I hit my goal, they also feel empty.  Like the job is only partially done, which means it’s not done at all in my mind.  It’s kind of like going on a trip and stopping before you reach your destination?  Maybe you saw some nice scenery along the way but if you didn’t get to your destination, what was the point!  Right?  Or here’s another example.  I sewed the dress for my daughter’s first communion many years ago.  What if I had completed everything except the hem and half of the zipper?  That would have been a bad outcome.  Finish the job, Priscilla.  Just do it. 

Circa 1990 – my daughter’s First communion

‍I know I need to have a daily calorie deficit of 500 calories to lose one pound in one week.  Doing that, I should reach my goal in four weeks.  To help me over the last hump, I enlisted the help of Google AI again.  With my current level of activity, height, age and weight and keeping mind the right amount of protein, healthy fat, vitamins, minerals and fiber, I got the following output.  I have not edited anything and I included the primary link to the government website containing the most current dietary guidelines. 

From Google:   Assuming a base target of roughly 1,200 to 1,400 calories per day—which represents a safe, moderate reduction for a sedentary woman in this age bracket (late 70s) —here are the daily nutritional breakdowns aligned with the USDA Dietary Guidelines for Americans

Daily Macronutrient Targets

• Protein: 68 to 85 grams
  Older adults require higher protein intake (\(1.0 \text{ to } 1.2 \text{ grams per kilogram}\) of body weight) to counteract age-related muscle wasting (sarcopenia), especially during weight loss. This should account for roughly 20% to 25% of daily calories.

• Carbohydrates: 135 to 175 grams
  Carbs should make up 45% to 55% of your energy. Focus heavily on complex carbohydrates like oats, quinoa, and vegetables to keep blood sugar stable.

• Healthy Fats: 33 to 45 grams
  Fats should comprise 25% to 30% of daily intake. Prioritize monounsaturated and omega-3 fats (like olive oil, avocados, and salmon) while keeping saturated fats minimal

Daily Fiber & Hydration

• Fiber: 21 grams
  Crucial for digestive health, regulating blood sugar, and keeping you full. Avoid increasing fiber intake too rapidly to prevent bloating or gas.

• Water / Fluids: 9 cups (2.2 liters)
  The sensation of thirst declines significantly with age. Adequate hydration is mandatory to support kidney function and properly process the increased protein intake. (NOTE FROM PRISCILLA – check this water intake recommendation with your own medical professional to be sure it’s healthy for you.  It’s possible you will need to add an electrolyte powder to be safe.)

Daily Key Vitamins & Minerals

As caloric intake drops, it becomes harder to hit micronutrient targets. Focus on these critical elements for bone and neurological health:

Day 1

• Breakfast

  • Oatmeal: 1/2 cup rolled oats cooked in 1 cup calcium-fortified almond milk.

  • Topping: 1/2 cup fresh blueberries and 1 tablespoon chia seeds.

  • Protein Boost: 2 hard-boiled eggs on the side.

  • Stats: ~360 calories | 21g protein | 9g fiber

• Lunch

  • Turkey Avocado Wrap: 1 whole-wheat tortilla with 3 oz low-sodium sliced turkey breast, 1/4 smashed avocado, spinach, and tomato slices.

  • Side: 1 cup sliced cucumbers dipped in 1/4 cup plain Greek yogurt mixed with dill.

  • Stats: ~340 calories | 28g protein | 7g fiber

• Dinner

  • Baked Salmon: 4 oz baked salmon fillet seasoned with lemon and herbs.

  • Carb: 1/2 cup cooked quinoa.

  • Veggie: 1 cup steamed broccoli florets drizzled with 1 teaspoon olive oil.

  • Stats: ~390 calories | 32g protein | 5g fiber

• Snack

  • Yogurt: 1/2 cup low-fat plain Greek yogurt with a dash of cinnamon.

  • Stats: ~80 calories | 11g protein | 0g fiber

‍ ‍Day 2

• Breakfast

  • Greek Yogurt Bowl: 3/4 cup low-fat plain Greek yogurt.

  • Mix-ins: 1/2 cup sliced strawberries, 2 tablespoons sliced almonds, and 1 teaspoon honey.

  • Stats: ~270 calories | 22g protein | 4g fiber

• Lunch

  • Salmon Salad (using Day 1 leftovers): 3 oz flaked salmon mixed with 1 tablespoon light olive-oil mayonnaise.

  • Greens: Served over 2 cups mixed baby greens, 5 cherry tomatoes, and 1 tablespoon sunflower seeds.

  • Crackers: 4 whole-grain woven wheat crackers.

  • Stats: ~380 calories | 26g protein | 5g fiber

• Dinner

  • Chicken and Sweet Potato: 4 oz grilled skinless chicken breast.

  • Carb: 1/2 medium baked sweet potato (eat the skin for fiber).

  • Veggie: 1 cup sautéed zucchini slices cooked in 1 teaspoon olive oil.

  • Stats: ~360 calories | 33g protein | 5g fiber

• Snack

  • Apple & Cheese: 1 small apple, sliced, with 1 low-sodium part-skim mozzarella cheese stick.

  • Stats: ~150 calories | 8g protein | 4g fiber

Day 3

• Breakfast

  • Spinach and Feta Scramble: 2 large eggs scrambled with 1 cup fresh spinach and 1 tablespoon crumbled feta cheese.

  • Toast: 1 slice of toasted sprouted whole-grain bread.

  • Stats: ~290 calories | 20g protein | 4g fiber

• Lunch

  • Quinoa Mediterranean Bowl: 1/2 cup cooked quinoa mixed with 3 oz diced grilled chicken breast, 1/4 cup chickpeas, chopped cucumbers, and 5 kalamata olives.

  • Dressing: Drizzled with lemon juice and a splash of olive oil.

  • Stats: ~410 calories | 35g protein | 6g fiber

• Dinner

  • Lean Beef and Beans: 3 oz lean ground beef (93% or higher) sautéed with garlic and onions.

  • Side: 1/2 cup warm low-sodium black beans.

  • Veggie: 1 cup steamed green beans tossed with lemon zest.

  • Stats: ~350 calories | 30g protein | 7g fiber

• Snack

  • Berries: 3/4 cup fresh red raspberries.

  • Stats: ~50 calories | 1g protein | 6g fiber

Given my preference to avoid red meat, I asked for a substitute in Day 3 for the lean ground beef and got a recommendation of 4 ounces of firm tofu and ½ cup of warm, low-sodium black beans so I’ll go with that option.  I’m also going to just use turkey breast wherever the menu suggests chicken breast.  I already have the turkey so no need to adjust as it has a slightly higher protein content per ounce than chicken breast.

One of things I like about this 3-day menu is that it uses things I already have in my refrigerator.  I only need to freshen my vegetables and get some fresh (wild caught) salmon and I’ll be good to go.  To make things easy, I’ll just repeat the same 3 day menu for the next 9 days and see how it’s going.  Wish me luck!

‍ ‍

‍ ‍