Assault on ONE-SIX-SEVEN – Daily Update

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This is the daily update for Assault on ONE-SIX-SEVEN.

You can read more about it here, but in short, I’m aiming to get beyond my previous best effort of 168 lbs in just 4 weeks.

168 lbs

Saturday 3rd September 2016

Scale weight 3 sept 16

Day 1 of 28 and my starting weight is 178.8 lbs.

My week off has left me bloated and waterlogged. There’s a very puffy look to my skin and I appear to have regained some fat.

Weight loss progress 3sept16

See the progress pictures from my six week diet.

Sunday 4th September

Scale weight 4 sept 16

Day 2 of 28 starts with a drop in weight to 178 lbs – it’s a start.

Monday 5th September

Scale weight 5 sept 16

Day 3 of 28 sees me weigh in at 177.6 lbs

Tuesday 6th September

Scale weight 6 sept 16

Day 4 of 28 and I’m 177.2 lbs. Another drop.

After 4 days back on the diet I already feel better.

Some of the bloat weight is starting to drop away and this morning’s 177.2 puts me within 10 lbs of my target weight.

I’mย excited about this phase of my diet, but I’m concerned that my enthusiasm might wear off after a few more days.

I’m also conscious that I only have another 24 days to reach my goal, which means losing around .4 of a pound every day. There’s not much room for error!

Wednesday 7th September

Scale weight 20160907

Day 5 of 28. Only 23 days remaining and my weight hasn’t changed since yesterday. I’m still at 177.2 lbs.

Thursday 8th September


Day 6 of 28 with 22 more to go. I’m down nearly a pound on yesterday’s weight and 2 and a half pounds down on Saturday’s 178.8 lbs.

If you’ve followed along for a while you’ll have seen how my weight fluctuates, and sometimes wildly, so I’m fully expecting my weight to keep bouncing around.

If you want to see how my weight changes from day to day, go take a look at theย weight loss tracker from my recent 6 week diet.

I know from previous experience that I need to focus on the process rather than on the apparent results. Scale weight can be misleading.

Friday 9th September


Day 7 of 28. 21 remaining. Just 3 weeks left to get to 167. It seems like a tall order at this stage in the game. The average daily weight I need to lose has risen to .45 lbs per day. I believe I can do it though.

Saturday 10th September


Day 8 of 28. Having had one full week back on the diet I’ve dropped to 174.8 lbs.

Since last Saturday I’ve lost 4 lbs of scale weight which is nice to see, but you and I both know…

Actually. No. I was just about to play this down but, no, this time I’m not going to do that.

I worked hard this week to lose that weight. Regardless of what proportion was fat loss and what proportion was ‘bloat weight’ following my week off. I worked hard to stick to the plan and I feel like I earned the result.

Weight loss isn’t easy. Many people try and fail, so when you put in a solid week of hard work, it’s something to celebrate.

Effectively I’m back to where I was at the end of the Six Week Diet.

As you can see my measurements are about the same.


I think the progress picture shows an improvement on the 3rd September picture (above).


I think the progress picture shows an improvement on the 3rd September picture (above). All things considered, I’m very pleased with my progress.

Taking an aggressive approach is challenging and I may not quite reach my goal, but I’m still excited that it’s a possibility.

Sunday 11th September


Day 9 of 28 sees an increase in weight of nearly 1.5 lbs.

Monday 12 September


Day 10 of 28 and yet another increase in weight. Did you expect anything else though?

It will certainly be interesting to see how this works out with just 18 day to go. Fun times!

Tuesday 13th September


Day 11 of 28 brings a 1.5 lb drop since yesterday’s 176.6 lbs. My average weight loss requirement has jumped back up to .45 lbs per day but I’m not convinced it’s useful to think about it in these terms given how weight can swing wildly from day to day.

It doesn’t pay to over think this. I just need to adhere to the process for now and stay strong to get a good result on Saturday’s weigh in.

Wednesday 14th September


Day 12 of 28 brings me back to Saturday’s weight of 174.8 lbs. Potentially I could see a new low tomorrow.

I caught sight of myself in the mirror as I was getting dressed this morning and felt good about the progress I’m making.

That really helps when the scale isn’t moving as fast as I’d like. Feeling good about the process is encouraging and motivating and spurs me on to stick with it, even when it gets tough.

Thursday 15th September


Day 13 of 28. Only 15 days remaining to drop 7.4 lbs. It can still happen provided that a pound or two of my current weight is water / waste weight. I’ll have a better idea on Saturday morning, but for now all I can do is carry on as planned.

I still feel like it’s going well and I don’t feel like I need to change anything.

Friday 16th September


Day 14 of 28. By the end of today, that will be two full weeks chasing down 167 lbs leaving me 7 lbs to lose.

That seems like an unlikely goal with only 2 more weeks to go, but as ever, I feel I’m holding water, and if that is true, I might get close enough to 167 chalk it up as a win. We’ll see.

I’m looking forward to weighing and measuring tomorrow. And of course, I’ll take a progress picture.

Saturday 17th September


Day 15 of 28. I started at 178.8 two weeks ago and I’m down about 5.5 lbs.

The bizarre thing is I feel I’ve worked hard enough to see a bigger weight loss than the scale is showing.

Since last Saturday I’ve only dropped 1.5 lbs and that’s pretty hard to accept given how stringently I’ve stuck to the plan.

I’ve encountered this before though, so I’m not ready to panic just yet.

My measurements show an increase in chest size and my waist has stayed the same. I’ve lost a little from my belly and hips.


In all honesty I expected to see a drop in waist size. My trousers have been hanging off me this week. Not sure what’s going on here.

Today’s progress picture does show some improvement but somehow I feel like I look worse. My fat seems to want to hang around in blobs in specific areas of my body. As I lose fat it seems to make the remaining fat more obvious!


I’m aware that I’m being overly critical here. When I compare the pictures I can see improvement in each one as the fat recedes. Regardless of the number on the scale I feel happy with the progress ( and only slightly frustrated with the rate of weight loss).

With 13 days to go I can still make a serious attempt on my target. I’m still hoping that some of my current weight will be water / waste. Only time will tell! ๐Ÿ™‚

Sunday 18th September


Day 16 of 28. What a difference a day makes. Regaining just over a pound is par for the course and fully expected .

I anticipate being even heavier tomorrow!

Monday 19th September


Day 17 of 28. SPECTACULAR!

From 173.4 to 176.4 in just two days is amazing. I’ve outdone myself this time. ๐Ÿ™‚

No, really, it’s actually fine. You’ve seen me do this before, so you know it’s OK.

I had one of those great moments in dieting today when I put my freshly washed and pressed work trousers on.

I wear what could best be described as cargo pants/trousers as part of a uniform. Whenever they are washed they shrink and usually feel snug on Monday morning.

Not this morning. This morning they were loose. Actually loose. I don’t care what the scale says today. Happy days!!

Tuesday 20th Septemberย 


Day 18 of 28 and I’m writing this entry at the end of the day. I feel really indifferent about the diet and that’s been reflected in my total failure to adhere to the plan. I’m cross about that.

Tomorrow will be better!

Wednesday 21st September


Day 19 of 28 and I’ve blown it. I had a bad day yesterday and another today. Positive intent isn’t enough. I said yesterday that today would be better but I couldn’t follow through with the right action.

I’m going through another patch of aggravation on the home front and at work. It’s nothing major and it will pass but it’s left me feeling frustrated and less motivated to stick to my diet.

Today’s failure to stick to my diet came from two acts of kindness. A colleague bought me lunch in the form of a gourmet sandwich and an exotic dessert. It was placed in front of me at my desk and there was no way I was going to throw the kindness back in their face.

And this evening my son cooked Cornish pasties for dinner. There weren’t enough for all of us so I missed out. It was a relief to be honest after eating an unscheduled lunch, but I acted duly dissapointed. I then went out for my evening walk, and on my return I discovered that my son had not only made another one just for me, but he had also made it double the size of the others… because he was sad that I’d missed out.

Clearly other people are picking up on my stressed out status and that’s very cool. ๐Ÿ™‚

I’m not going to moan about it or say I wish it hadn’t happened. It did and I just need to move on.

Realistically there’s no way I can make 167 in the short period of time I have left. I’m not prepared to starve myself to make an arbitrary number on the scale.

There will be a ‘Part 2’ to this, but if I can get over myself and get a grip, I can still make some great progress before the 4 week period is up.

Thursday 22nd September


Day 20 of 28. OK so my weight has shot up again, but today was so much better than the last two days. Not perfect, but better. I feel like I’ll be back on track tomorrow and ready to put in a good final week.

Like I said before… positive intent isn’t enough… so I’m bringing the adherence tracker back into play for the remaining days.

Today’s 175 isn’t really 175 so there’s no reason to be concerned. The scale weight will drop back down to reflect my true weight and I’ll press on and target 171 lbs by the end of the final week. ๐Ÿ™‚

Friday 23rd September


Day 21 of 28. Yikes!

I’m at the end of day 21 and I’m pleased to report it went very well. 175.6 lbs was no surprise this morning, but after a good day today I hope to see a lower number in the morning.

Tomorrow is Saturday and normally that would be a 2 meal day, but because I went off track midweek, I’ve decided to stick to just one meal on Saturday and Sunday to make up for it.

With only 7 days left it seems like a good thing to do.

Saturday 24th September


Day 22 of 28.

After a poor week there’s little that I can say about this. It’s frustrating, but it’s real life. This stuff happens and it can’t be used as an excuse to throw the towel in.


The measurements show no movement in belly or waist, but there is a slight reduction in hip and chest measurement. I think that last week’s chest measurement was probably a mismeasurement.


There’s not much to say about this picture either. I’m a pound heavier in this picture compared to last week’s. It shows too. It’s clear to me that I’m holding water. My skin looks puffy and soft.

Sunday 25th September


Day 23 of 28.

A slight reduction in weight since yesterday. Hopefully I’ll see another reduction tomorrow. Unlike most other weekends, where I normally eat two meals, yesterday and today I’ve only eaten one meal to make up for the lapse during the week.

Monday 26th September


Day 24 of 28.

What a lovely thing to see on a Monday morning. I’m so used to seeing an increase of a couple of pounds over the weekend it’s a real novelty to see a weight loss.

Tuesday 27th September


Day 25 of 28.

Interesting. A slight increase from yesterday.

Wednesday 28th September


Day 26 of 28.

Ooooo. Another increase! It’s a minor thing though. These small fluctuations mean very little.

Today was a cake day. A celebration within the family. And knowing that there’s no way I can get even close to my target weight I’m not even trying to avoid the cake.

Not only did I eat cake at home I also ate some during the day at work. One of the departments at work baked cakes as part of a fundraiser for a cancer charity.

They’ll be selling cake for the rest of the week and I’ll be doing my bit to help them… by earing cake.

Don’t worry I won’t go crazy, I still want to do well this week and end with a victory of sorts.

Thursday 29th September


Day 27 of 28

Not totally unexpected. And yes, I did eat more cake today. I was very careful to stick rigidly to the eating plan for the rest of the day though!

Friday 30th September


Day 28 of 28

Good! I was hoping to see a 172 number this week. I feel like some progress was made. I stuck to the plan rigidly today. Although there was still some cake eating, I adjusted the plan accordingly. In other words I cut out some of the teas and coffees and had no other snacks.

I’m hoping to see a 171 number tomorrow.

Saturday 1st October


It’s over! 172 lbs.

I was really hoping to see 171 today but it wasn’t to be. It’s not an issue though. I’m still very pleased.

I started this phase of the diet 4 weeks ago at 178.8 lbs so 172 lbs is still a great result.


The tape measure shows some good progress too. I clearly stalled last week, but the tape seems to indicate that I was bloated and holding water as I suspected. In the pace of a week I’ve lost half an inch from my belly and also from my waist.


And finally the progress picture!

I’m really pleased with this picture. I think there’s a definite improvement since last week, and a huge improvement from the picture I posted right at the start.

This 4 week diet didn’t work out the way I planned. I was intent on going at it aggressively but clearly the setback I encountered in week was not something I could recover from.

167 lbs was always going to be a challenge, so I don’t feel bad about it.

As in previous attempts, it’s always been important to me to ย share the triumphs and disasters. It’s just part of living life.

I hope you find this to be another honest account of the ups and downs of dieting. I hope you feel encouraged to overcome your own setbacks and the mad numbers the scale seems to throw out from time to time.

What now?

A couple of days of not dieting, followed by another attempt at 167!

Thanks for all the encouragement and support in the comments and via email, it’s great to know you’re following along. See you soon.

{ 21 comments… read them below or add one }

Cindy September 14, 2016 at 3:05 am

Way to go David. I’ll be cheering you on!


David September 14, 2016 at 8:40 pm

Hi Cindy!!
Thank you. That’s very much appreciated.
๐Ÿ™‚ ๐Ÿ™‚ ๐Ÿ™‚


Stephen September 17, 2016 at 8:20 pm

What food are you eating? I’ve recently started doing this. I’m sitting at 195lbs

I’m 5’6″ tall.

What do you drink during the day?


David September 17, 2016 at 8:28 pm

Hi Stephen,
Just regular food. Take a look at the previous stage of my diet I posted what I ate on a daily basis.

During the day I drink tea and coffee and I eat fruit if I get genuinely hungry.


HillyB September 19, 2016 at 10:59 am

Hi David,
Well done, you seem to be doing great there. I’m delighted with myself, I hit my target for 6 weeks (7lbs) and can feel my jeans are a little bit looser now. Going to start another 6 week target of 7lbs again from today. Keep the faith you’ll get there.


David September 19, 2016 at 9:16 pm

Hilly… Great job!!!

I’m pleased you’ve hit your target. 7 lbs is a lot of weight to lose so no wonder you feel happy. I’m delighted for you and it’s great to hear you’ve got a new goal.

Keep at it and thanks for cheering me on.



HillyB September 22, 2016 at 12:28 pm

Hi David,
Keep plodding…..
I just call these days “write-off” and leave it at that, no post mortem.
Start afresh.
1 homemade giant Cornish pasty from your son is worth more than any amount of weight you might have lost……
Hilly ‘the plod’


David September 22, 2016 at 3:09 pm

Exactly!! No point in dwelling on it. Onward! ๐Ÿ™‚


1mealadayer September 22, 2016 at 2:00 pm

Wow going great so far!! Are you going straight thru the 4 wks with no extra lunch on a Saturday? I’m finding it tougher each wk to lose the weight I put on at the wkend n fear I may have to follow ur example for a wk or 2 to get back to where I was! Or at least reign it back a bit on the pigging out!!

Keep up the good work!!


David September 22, 2016 at 3:12 pm

No. Still eating lunch. Just a less than normal. Weight loss can slow and it gets frustrating. There was one point during a previous attempt that I lost hardly any weight for 3 weeks before seeing the weight start to come off again.

In my experience, the leaner you get, the slower the weight comes off. Probably not true for everyone though! ๐Ÿ™‚


1mealadayer September 22, 2016 at 8:11 pm

Not for me I’m that skinny fat I think I seen mentioned here before I weigh what I want to weigh but have done no exercise really to get here so am not lean at all! That mite be the next phase for me…get off my butt n do something! Always v jealous of your lovely forest walks


David September 22, 2016 at 8:27 pm

There’s something to be said for doing one thing at a time though. Exercise is great but it’s not the biggest part of losing fat. For some, exercise is a deal breaker, for others it compliments the calorie deficit. It’s funny how different we all are.

The walk are not so great now that my morning walk is in total darkness. ๐Ÿ™‚


Ida September 27, 2016 at 8:37 am

Hi David, you’re doing well!
So far I’ve managed not to put on weight in the month following my weightloss of 5 -6 kilos. I know maintaning is much more difficult than the weightloss in itself, so I hope this will keep working for me:
-I stick to one meal a day on most days, but allow for more lunches and snacks when at work or with friends and family.
– I still go on the scales every day.

Any thoughts on maintenance?
Kind regards, Ida


David September 27, 2016 at 9:14 pm

Hi Ida!! ๐Ÿ™‚

Thanks for the update. I’m pleased to hear it’s still working out for you.
It sounds like whatever you’re doing is working well for you.
My advice would probably be to do what you’re doing. You’re approaching it with a conscious mind and taking deliberate action. I think that’s key. Whenever I’ve slipped up with maintenance in the past its exactly because I haven’t been watchful.
Keep up the good work!!


Michaela September 30, 2016 at 9:37 am

Keep at it David, one day at a time. We’re cheering for you


David September 30, 2016 at 8:41 pm

Thanks Michaela!!
I’m still here but work is kicking my arse right now. I’ll make sure I’ll get this updated before the weekend is out. ๐Ÿ™‚


1mealadayer October 2, 2016 at 10:51 am

172…not shabby at all. Well done! Enjoy the few days off and looking forward to your next assault on 167. You will get there!!


David October 2, 2016 at 7:39 pm

Thank you!! ๐Ÿ™‚

I’ll be back on on Monday morning. I’m not sure how I want to play it from here but, I’m still aiming for 167.


HillyB October 5, 2016 at 10:45 am

Well Done,
I’m having my own setbacks, got a cold that won’t shift (week 3 now) and I’m not moving much (total lack of energy) and have put on about 4/5 lbs, aggghhhhh, but decided to ‘start again’ when I’m better. Patience is the name of the game for me at the moment. Enjoying reading how you’re getting on, keep going.


David October 5, 2016 at 8:19 pm

Hi Hilly, three weeks!! That’s a nasty cold.
I was talking with someone at work today about these peaks and troughs we all encounter. I suppose the trick is to keep the troughs as shallow and short as possible. I was supposed to be back on the diet on Monday. It’s now Wednesday and I’m struggling too.
I hope you feel better soon. ๐Ÿ™‚


David J Carabajal June 2, 2017 at 12:12 am

I am a liver transplant survivor. I weighed 265lbs(highest weight), before being diagnosed with end stage liver disease due to alcohol abuse for more than two decades. My diet was o.k., as I was a so-so vegetarian. Following my diagnosis, I immediately stopped drinking alcohol and eased into a vegan eating plan.
It has been more than a year and a half since my transplant, and I seemed to have plateaued in my weight loss. I currently weigh 195lbs @ 5’9.5″. I have been eating one meal a day for a few months now, but cheat often. I cannot seem to lose more weight. My ultimate goal is to be about 170-175lbs. I would appreciate any information or advice you might have on reaching my goal.
Thank you,


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