That’s A Wrap!
It is the last day of the month and that brings to a close The June Weight Loss Challenge. Let’s take a deep dive and see how much weight I lost, how I did it and why weight loss was only a secondary benefit.
Did you miss any of the previous posts in this Healthy June Series? Don’t despair here are all the links.
- June Weight Loss Challenge
- June Weight Loss Challenge: Kick Off
- June Weight Loss Challenge: Week 1 Update
- June Weight Loss Challenge: Week 2 Update
- June Weight Loss Challenge: Week 3 Update
- June Weight Loss Challenge: From A Guest Post Perspective
So What Was The Fitness Challenge All About
On the surface, the goal was to lose weight. Why weight you ask? Because weight is an easily quantifiable objective. Who doesn’t have a scale laying around their house somewhere? You weight yourself at the beginning of the month and the end of the month and you have data to show you improved your health. Anecdotally you may see other signs indicating you have lost weight, like baggy pants or shirts.
While I did not want to expose the audience of this blog to before and after pictures of my Healthy June Fitness Challenge, you’re welcome. I can attest that after 30 days of crazy healthy eating, I can visibly see the change in the mirror and the way my clothes fit.
The American Heart Association says that for every Kilogram (2.2 pounds) of weight a person loses he/she lowers their blood pressure by 1 mmHg.
Weight Was Not The Real Goal
When you peel back the layers of this challenge it was about so much more. In one word this challenge was about health. Physical and mental health!
I only made two changes in my life in June for this challenge. Diet and exercise. I increased my activity level and I ate healthy, nourishing, whole foods. Nothing processed, real food with real ingredients. Those two seemingly simple changes improved my mood, gave me more energy and most importantly increased my happiness. Along the way, I lost some weight.
This was a 30-day fitness challenge to improve health and happiness.
When I started this challenge I set a goal to hit 500,000 steps in June (16,667 steps per day). This was a far more difficult objective than I had imagined. As a Registered Nurse, I have a very, walking intensive job. I work in a busy pediatric emergency department. On a busy 12 hour shift, I average about 14,000 steps (7 miles). This leaves me with a 2,667 step deficit for each day I work.
At work this month, I tried to increase my steps by running an 8-floor stairwell, a couple times per day. Also on all my breaks, including lunch, I would go for a 10-minute walk around the hospital. This added an additional 20 to 30 minutes of walking to my daily work routine. There was always a fine line I did not want to cross between a light perspiration and drenching sweat. Returning back from break, dripping in sweat would have been unbecoming. Ewww!
A man with a plan
To make up for the workday step deficits, I would run on my days off. By mid-June, I realized I was going to have to up my running game if I was to reach 500,000 steps for the month. In week 3, I was running 9 miles a day on average to get in all my steps.
In the end, I conquered. 509,371 steps in June.
I am pleasantly surprised at how much weight I lost in June. I had a goal of 5 pounds and I crushed it. While I believe that the increased exercise played a role, I believe that the change in my diet contributed more.
My original plan was to count calories in June. I wanted to stay under 2000 calories per day. Within the first week of the challenge, I quickly scuttled the calorie counting plan. My type B personality found it too cumbersome to keep track of calories.
After failing at calorie counting, with a quick pivot, I changed to low carbs. No, I’m not talking about drinking bacon grease and eating a 2-pound block of cheese for dessert. I simply cut out white carbs like bread, pasta and any sweat baked snacks all while drastically increased my vegetable and fruit consumption. These two diet changes contributed to my nearly 8-pound weight loss for the month.
I have always been tempted by baked sweets. Donuts, cake, and brownies, I can’t say no. I was able to shun these foods, especially at work, where there is always some tasty treat in the break room.
I’d be lying if I said that I didn’t crave something sweet from time to time. My go-to snack for filling the sweet tooth craving was an apple with homemade almond butter.
One meal I ate every day in June
I had a two egg scramble with riced cauliflower, every morning for breakfast.
Homemade riced cauliflower is a miracle food. Super nutritious and very versatile. Quite frugal too. I was buying a head of cauliflower at Trader Joe’s for $2.25 per head.
It can be a placeholder for replacing many carbs in your diet. With a couple teaspoons of olive oil, I would cook the cauliflower in my trusty cast iron skillet and then add a couple scrambled eggs. Voila! A low carb breakfast to fuel me up for the first part of my day.
I worked 13 days in June (12-hour shifts). For every one of those days, I ate a salad packed with lettuce greens, fruit, and vegetables. Salad dressing can spoil the calorie count of a salad. I was able to cut down the amount of vinaigrette I put on my salad by adding fresh fruit and berries. On two occasions, I forgot to bring salad dressing all together. Eating the salad dry with the fresh fruit, I hardly noticed the missing vinaigrette. To my salad, I would add grilled chicken breast or hard boiled eggs for added protein to fill me up.
I want to give a big shout out to all of the other bloggers that participated in this challenge. I hope it was as beneficial to you as it was to me. There were a couple times this month, where my resolve weakened, but thanks to you fellow bloggers, I felt accountability to stay the course and rise above the temptation. For that, I say thank you.
Meet the members of the 2018 June Weight Loss Challenge.
Thank you to all of you who joined the challenge. There is some serious F.I.R.E. (Financial Independence Retire Early) power here in this list. Take a minute and check out a few of these awesome personal finance blogs. The links are all provided. Reading a couple articles from a few of these blogs is better than taking a course in personal finance. And it’s FREE.
Angela blogs about sustainable, frugal living. She is working toward financial independence for freedom of options, not to quit her job.
I’m a financially independent family man and anesthesiologist, working part-time at the age of 42 as I wind down my clinical career. I’m spreading the message of financial independence and helping people optimize their financial lives via my website physicianonfire.com.
OthalaFehu is a personal Net Worth blog that spills out into the rest of my world through snippets and anecdotes. I am looking to stack chips and get out the game by age 50.
Feminist Blogger at MsZiYou.com. Lover of running, cats, pizza and wine.
Melissa is a freelance writer and editor who, along with her husband, is on a mission to pursue FIRE within 5 years. Melissa is a big believer in 5-year plans! She also blogs about personal finance and financial freedom for millennials at Sunburnt Saver.
Felicity is an engineer set to achieve financial independence at age 29 with her husband Fergus and dog Fluffster. Twitter: @FelicityFFF and Instagram: @fetching_freedom for food, nature, and gratuitous dog pictures. Yes, yes she has plotted daily weigh-ins and calculated a trend line for this challenge.
I work in technical sales in Silicon Valley. My wife and I are trying to save 75% of our incomes. We’d like to reach financial independence by the end of 2020 so that we can work on our extensive travel bucket list.
Hi, I’m Jeannie from travelingcents.com. I’m a wealth focused, Disney loving, foodie & travel addict.
I am an anesthesiologist, husband, and new dad. Trying to reach financial independence through frugality and minimalism. I am also a travel aficionado and follow a whole food, plant-based vegan diet.
I am a young Canadian, working in finance and new father. I aim to save over half my income and reach financial Independence before I turn 35.
I am a very busy mom who also passes as a software engineer during the day. We plan to retire in about 5 more years, hopefully after we get to financial independence. Hoping that retirement will get me the peace and quiet I am looking for.
Let’s See how much weight we lost in June
|The Challengers||Starting Weight (pounds)||How many pounds do you want to lose||Final Weigh-in||cumulative wt lost in June|
|The Smart Fi||183.4||5||175.8||7.6 pounds|
|Physician on Fire||169.6||5||165.6||4 pounds|
|Fetching Financial Freedom||223||6||216.5||6.5 pounds|
|Baby Boomer Super Saver||161||5-10||156||5 pounds|
|Traveling Cents||152||5||150||2 pounds|
|Count Down To Tranquility||2.4 pounds|
|Zero To Fire||139||2||140||0|
About 40 pounds of cumulative weight lost
The changes I have made to my diet and exercise routine in June are maintainable. I might ease up on the food restrictions and add back in some whole wheat carbs, like bread, brown rice or pasta on occasion. In large part, I plan to preserve the positive changes I have made as part of a healthier lifestyle.
I still have my year long challenge of 5 million steps for 2018 (hosted by mysonsfather.com) that I have to keep plugging away at. I will try for another month of 500,000 steps for July.
Do you have fitness or financial goals for July? Share with me in the comments section below.
There it is, the June Weight Loss Challenge is in the books. A crowd-sourced, motivational challenge to increase our health, happiness and fitness. Thank you again, to everyone that followed our month long journey. Who knows, maybe we will do this again next year.
Now we can return to our regularly scheduled message of Financial Independence.
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