Weight Loss Weekly Update #3 – Progress in the Real World

 This week's weigh-in came in at 102.12kg.

That's a loss of 6.76kg since I started this journey at 108.88kg in April.

On paper, that means I've lost just 0.08kg since last week's update.

If I looked only at the scales, I might be tempted to describe this as a slow week.

But context matters.

And this week was a reminder that real progress isn't measured solely by what happens on the scales.

A Week of Celebration

One thing worth acknowledging is that this wasn't a typical week.

It was a week filled with social activities, celebrations, opportunities to eat out, and the sort of occasions that can make tracking food and maintaining moderation much more difficult.

In previous weight loss attempts, weeks like this often felt like obstacles.

This time felt different.

Not because I was perfect.

Far from it.

There were moments where tracking wasn't straightforward and where moderation required conscious effort.

But perhaps that's the point.

Real life doesn't stop because we're trying to lose weight.

Birthdays still happen.

Celebrations still happen.

Friends and family still matter.

If a healthier lifestyle is going to be sustainable, it has to work alongside those things rather than trying to avoid them.

Looking at the scales this week, the result was modest.

But maintaining progress during a week full of social activity feels like a significant achievement.

Because success isn't just about losing weight during easy weeks.

It's about continuing to make good decisions during difficult ones.

Staying Active

Despite a busy social calendar, I still managed five exercise sessions this week.

The majority of my activity came from VR Badminton on the Meta Quest, alongside some Nintendo Switch Sports and Just Dance.

This week's activity included:

  • 91 minutes of VR Badminton
  • 22 minutes of Nintendo Switch Sports and Just Dance

Total exercise time came to 113 minutes.

Total calories burned came to 756 calories.

What continues to surprise me is how effective gaming can be as a form of exercise.

The sessions are enjoyable.

They fit around a busy schedule.

And most importantly, they keep me moving.

I suspect one reason this journey is working is that I'm finding activities I genuinely enjoy rather than forcing myself through workouts that feel like a chore.

Information Creates Empowerment

The theme that continues to emerge throughout this journey is the power of information.

My Apple Watch helps me understand activity levels.

My Meta Quest provides new ways to stay active.

MyFitnessPal helps me balance food choices with activity.

Together, they create a picture of what's really happening.

Not what I think is happening.

Not what I hope is happening.

What's actually happening.

That information allows me to make better decisions.

And with information comes empowerment.

One of the lessons I've learned this week is that progress isn't always dramatic.

Sometimes progress is simply maintaining momentum.

Sometimes progress is making sensible decisions when life gets busy.

Sometimes progress is coming through a week of celebrations without abandoning the habits you've been working so hard to build.

Looking Ahead

The scales continue to move in the right direction.

The exercise routine is becoming part of everyday life.

The tracking is becoming normal.

And perhaps most encouragingly, this increasingly feels less like a diet and more like a lifestyle.

I'm now only:

  • 0.12kg away from breaking through 102kg
  • 0.24kg away from losing 7kg

Those milestones will come when they come.

For now, the focus remains the same:

Keep moving.

Keep tracking.

Keep learning.

Keep making informed choices.

Because that's how long-term change happens.

Not through perfection.

But through consistency.

This Week's Snapshot

⚖️ Current Weight: 102.12kg

⬇️ Total Weight Lost: 6.76kg

📊 Percentage of Starting Weight Lost: 6.2%

🏃 Exercise Sessions: 5

⏱️ Total Exercise Time: 113 minutes

🔥 Calories Burned Through Exercise: 756 kcal

🏸 Featured Activity: VR Badminton

🎮 Additional Activity: Nintendo Switch Sports & Just Dance

⌚ Technology Used: Apple Watch, Meta Quest, MyFitnessPal

🎉 Challenge of the Week: Balancing celebrations and social events while staying on track

💡 Lesson of the Week: Success isn't about being perfect during difficult weeks. It's about remaining consistent.

🔜 Coming Soon: I'm also starting to track blood pressure alongside weight and activity to build a broader picture of overall health, not just weight loss.

Until next week...




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