Knee problems brought me a lot of pain and trouble with weight for 9 months... My knees started to heal around April and I finally started my Dukan Diet on May 14 and today, June 15, I have lost 16.8 lbs so far after spending almost a year without exercising... Completely sedentary (with occasional surfing, walks), eating all I could and trying all types of cuisines... I can't forget my addiction to Nutella and other Hazelnut Chocolates :)
Here's what I have done so far...
My initial weight loss happened when I started eating tuna and went surfing for 3 hours... The first weight drop happens because it was a massive water loss... Throughout the process, the "burn-down chart" below shows how the weight can fluctuate even if exercise is done, but even worse when exercise is not done for more than 2 days... The attack phase was for 11 days with just:
1. Eggs
2. Tuna, Turkey, Chicken
3. 80 cal or 60 cal Fat-free Yogurts
4. Water... lots of water...
The book suggests two options for the cruise phase... I chose to maintain alternate days with Protein only and Salads... The result so far in the past 32 days is as shown below... In my opinion,
* Some of the initial weight gain spikes were a result of eating lots of salad (which holds more water) or the lack of the 20min exercise...
* High spikes of weight loss were results of going Surfing for 2 or 3 hours (more paddling in Santa Cruz, CA) or going for 1h cardio + 20min swimming + 20min weight lifting...
Here's an example working out for 1h to increase the weight loss... :D I learned that I can only exercise that much if I use one of the machines with an LCD TV :) I get distracted too much with only my Android with music...
My target is to incorporate one of the exercises like P90X or Insanity Workout, and keep eating lots of protein... :)
