Shadow boxing and dieting for weight loss

[RanTheMan2]

Hi, everyone. They year’s been rough, so I became a sloth. Like a proper one, gained plenty as if I am to hibernate in a few days, so I decided to balance it out a bit. A month and a half ago my bathroom weights showed me 99 kilos (218 pounds) so I started working out and dieting religiously (well, sort of).

To be honest, Ive done the trick in the past - two times have I lost something about 45-50 pounds with CrossFit and changing my diet, switching to 1500 calories a day for 6 months or so. But since I got degenerative disc last year the CrossFit option is off the table. 

My routine is: 5 hourly shadowboxing cardio sessions a week (approximately 700-1000 calories a session), and 1500 calories a day (to be completely honest I just trying to fit into the number, not doing macros, and can afford myself occasional wine or two if it’s within my limits). 

6 weeks later I’m 206 pounds and I know it’s mostly was water but the last week number started going up all of a sudden but I never changed my routine.

So yeah, the question is, is it normal to have the spike, should I force through it or should I just go as it goes and continue?

Thank you in advance. 

[Baltoscott]

Spikes are normal. I would keep riding it through.  You are losing about 2 lbs/wk, close to 1% of your body weight.  That's not bad.  Eat clean -- whole foods, lots of veggies, some protein at every meal -- that will help keep hunger at bay and make it easier to stay on track for the long haul.  

Also, if you weigh daily focus on the weekly average (or a moving average) to measure your progress. Most daily change it on account of water weight or food you just haven't fully passed yet.

Keep at it.

[emili]

Do you think the "well sort of" is the culprit? Sometimes, we don't notice how much we actually are eating even though our intentions are good. For example, there were two months during the worst of lock down that I gained two pounds. For me that is tragic since I am super sensitive about staying at my weight. I worked out everyday, I burned massive calories, ate within my rules- what was happening? How could my body let me down?? Well, I started to actually pay attention.. for breakfast I have fruit and toast with an egg white. I was pouring out a 1/4 of the container of egg whites and popping berries in my mouth while cutting up the ones intended for my breakfast. My 225 calorie breakfast was actually closer to 300. For lunch I would snag a few grapes while I was making it and a pretzel or ten. My lunch went from 350 calories to over 450. Then dinner.. while I cooked, I had a pile of pretzels I would snack on. Then a few nuts right after dinner and then almost 700 calories in popcorn every night that I wasn't actually doing the math on to get a gauge of what I was eating. I was eating back every calorie every day. The weekend is no rules day that includes drinks, junk food and whatever we felt like having. So... I was always at my calories during the week and way over my calories during the weekend-- Viola! 2 pounds gained. There was no mystery. I completely modified my week and now I am back to where I am comfortable being and eating like a queen all weekend including drinks.. it is stout and porter season after all..