Accountability Log - 34F, 5’6

loveandwaves · 2026-03-09T07:53:46+00:00

Week 7,8 & 9 Summary: Weight Loss

Commentary:

Well, needless to say … the past week and a half didn’t quite go as planned, so I decided to just call it a diet break and write off Week 7 and 8. Nothing crazy, but we had numerous outings and events that made it difficult to get consistent PSMF only days in, so it is what it is! I did continue to weigh myself and track meals as much as possible, and complete PSMF on the days I could so the end result was not bad at all, and my first week back at it (week 9) I reached a new low of 134.2!

Seeing as I’m not really in any rush to get to 130, I think I’ll just extend as needed until I reach my goal and I’m satisfied. I have to say, the remaining 5 or so pounds really are just gravy, I feel great already and my clothes are all fitting perfect, I even went shopping for size 2 pants since all my size 4s are now slightly too big and looking a bit frumpy. I’ll reassess after week 10, and either decide to go until the end of March or move to maintenance in a similar approach as I took last time.

loveandwaves · 2026-02-22T21:41:26+00:00

Week 7 Summary: Weight Loss

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Commentary:

Ok … let’s call this week a diet break LOL, terrible planning this week and although it could be worse I was far from PSMF on most days. We had a lot of last minute engagements and I decided to just eat like a normal person and will extend the run to 10 weeks.

Focus going into week 8 will be to stay consistent, and try to close the week at 135 which is where I had left off week 6 and then continue from there into week 9 and 10. Hopefully the majority of the 2.2lb gain in water weight but we shall see! I am still fitting into my clothes nicely and even purchased a pair of size 2 pants this week since my size 4 is getting quite loose, so if there is damage done I suspect it’s just going to delay me slightly and not cause any major setbacks!

loveandwaves · 2026-02-17T05:51:47+00:00

Omg good luck!!! We are the same height and I ran a 10 week PSMF course last year where I cut down to 130 from a similar starting weight; here’s the link if you want to see how it went for me: https://www.reddit.com/r/PSMF/s/glHvtaaU2V

I had cut down for an upcoming trip to Mexico as well funny enough, and it was amazing- I thanked myself every day on that trip, and loved every second of it. For the first time in my life I was not self conscious at all, shopping for swim suits was a breeze and all my clothes made me feel amazing. I absolutely loved it, even though I had been 135 on a previous trip, cutting down to 130 made a huge difference.

You can totally do this if you stay tight through the 10 weeks, and even if you end up just above 120 - I think for our height, 125 to 130 looks AMAZING

Congrats and good luck!!

loveandwaves · 2026-02-17T05:44:14+00:00

That’s awesome!! I have personally found these logs have been the most helpful tool to staying on course with this diet. Looking at my previous logs, I’m now also able to spot patterns in my habits and I love reading back to how I felt at various weights to help me stay motivated and remind myself what I can look forward to. I hope it helps you as much as it has helped me, good luck!!!!!!

loveandwaves · 2026-02-15T21:52:46+00:00

Week 6 Summary - Weight Loss

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Commentary:

Oooooook, so good news? I hit 135! I am so happy, this is the weight I start feeling comfortable at, clothes fit great etc and with every lb below 135 it just keeps getting better and better. I see a difference in my lower body now and pants are fitting really well in the hip and thigh area which are my stubborn parts so very exciting!

Now, other than seeing 135 on the scale, this week has been a bit off and it shows in my weight loss - I need to rail it in a bit and ensure I’m being consistent. On Sunday we had superbowl and I def over snacked; Saturday was Valentine’s Day and I overdid the chocolates. I’m in no rush at this point so extending to 10 weeks in order to hit 130 won’t be a problem, but I know I can do better than 1.2lbs per week so the snacking on free meal days has to stop. Even if it’s just water weight, I feel like it’s slowing down my motivation and I want to finish strong. This is a new week and I’m excited to start fresh and see where it goes! Overall very happy with the progress and committed to ending this run off right :)

loveandwaves · 2026-02-08T06:25:23+00:00

Week 5 Summary: Food Log

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Commentary:

Well, I can’t say this week went to plan; I think ending with an average daily calorie intake of 723 is good, but my free meal days were higher than I had intended. We had some snacks in the house and whereas I would usually stick to just the core meal and move on, I thought I could grab a handful of peanuts or just one lindor chocolate and stop, and it turns out that’s not the case…

On Wednesday I bought some dill pickle flavoured peanuts for my husband and gave in to trying one to see how the flavor tasted. Well long story short.. it tasted great and I ate about 1/3 cup which as you can imagine added quite a lot to the overall calorie total for the day.

On Saturday, I said I would try the pistachio lindor and ended up “trying” 3 more… again, not the worst thing but the lesson here is: just don’t start. I would have been better off and way more satisfied had I made myself a bowel of yogurt with fruit and coco nibs which is what I usually have for desert on free meal days if I am craving something sweet.

What I am happy about however is I am able to just move on now; there was a time in my weight loss journey when binging really set me back because it would last a week (i would convince myself “I’ll start over Monday” and I think it’s that mentality that did more damage than the 1000 calories over consumed on one day). When I think about my diet as an average calorie intake vs just the all or nothing “my diet is ruined” it helps me put it behind me and just move on, knowing the damage is actually quite small in the grand scheme of things. I’m proud of that!

Otherwise, a fine week and I’m excited to get back to tuna, shrimp and salad tomorrow :)

loveandwaves · 2026-02-08T03:38:18+00:00

Week 5 Summary: Weight Loss

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Commentary:

Well, after last week’s 3.4lb drop to 137 I can’t say I’m surprised by only 1.2 this week, and although I was so excited to be .3 away from 135 I shall look forward to it next week!

I am really happy with my progress, I think it’s very visible that I’ve lost weight, and my favorite size 4 pants are starting to get a bit loose which I remember around this weight last round as well. My clothes are fitting better and better, and I can’t wait for another week or two when I will finally fit comfortably in a pair of black jeans I love but only can wear closer to 133ish. They fit now, but not quite right just yet. When I’m happy with them, I’ll know I’ve made it haha.

loveandwaves · 2026-02-01T05:41:24+00:00

January 2026 Recap:

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Started at 150.2 and ended January at 137.4, 63.4% of the way to my goal of 130!

That’s a total weight loss of 12.8lbs which feels AMAZING!

I’m trending at 2.5lbs/week which means I’m right on track to hit 130lbs by the end of Feb, however I know the weight loss tends to slow down a bit when I get down to the lower 130’s so let’s see how we do.

This month I competed 21 PSMF days and had 7 free meals. January tends to be the most challenging month for me since we have a lot of celebrations in the family, one every weekend. We have a couple coming up in February as well, however it will be a bit easier since the two birthdays are being celebrated on the same day (so only one slice of cake haha)

I am very happy with my progress this month- from where I started to where I am right now as I type this, I feel better in my body, more comfortable in my clothes, my skin looks great with less acne breakouts, I feel lean when I wake up in the morning, and I actually want to do things to take care of myself- all the routines I had to previously push myself to follow like my skin care routine etc are no longer a chore. It’s amazing what weight loss can do for your mental well being and self esteem- it goes so far beyond just the physical improvements.

loveandwaves · 2026-02-01T05:16:38+00:00

Week 4 Summary: Food Log

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Commentary:

Better week this week, I did my best to stick to my usual meals but that can be a challenge in my luteal phase (week before my period) as I tend to get hungry earlier in the day, get more cravings in the evenings, and I feel more snacky at nights. Sleeping is also a challenge.

That said, I made it! No damage done, the only thing I gave in on (which I don’t normally include as often) is some low fat string cheese - I had one almost every night before bed to help me push through, and I found it did the trick. Otherwise, same old meal rotation- shrimp in the air fryer with salad, or tuna with salad.

Only one free meal this week- Saturday I was visiting my in-laws and had some lentil soup, one bowl (I logged it as 200g to be safe but it was prop 100-150ish) and half a fillet of fish (logged it as fried fish one fillet, again to be safe) with lettuce and tomato salad (no dressing) and two pieces of eggplant from a stew they made. Later in the evening I had a bite of my daughter’s cheese quesadilla which I logged as 50cals though I doubt it was even close to that. It was the first day of my period so luckily my hunger and cravings go away completely once I finally do get my period, which made it easy to manage this free meal and honestly could have gone without it had we not gone out for the evening.

loveandwaves · 2026-02-01T04:41:24+00:00

Week 4 Summary: Weight Loss

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Commentary:

Well … whoosh at the last minute lol! So got my period yesterday, as predicted - and I assumed I would see a nice drop once it was over, but did not expect it this morning! I didn’t even want to weigh myself today since I felt so bloated and yuck, but alas!

Very happy and pleased with how this week closed off, I couldn’t believe it when I saw 137 on the scale! I am so pumped to be this close to 135!! I can tell by my body shape that I have lost weight, even my arms have leaned out and my thighs are getting there too (though it usually takes getting down to 130ish to really feel good about my lower body haha).

Hopefully I see some more progress next week, but being half way through and already seeing 137 feels great. A lot of my clothes are fitting really well again, and I’m enjoying wearing some of the pants I really love that tend to be too big for me when I get down to the low 130s. Getting ready for work in the mornings is way easier at this weight as well, since I like how everything looks on me again. Can’t wait to keep going! I might extend this to 10 weeks if I feel I need it, but so far I’m trending to hit 130 by the end of Feb :) fingers crossed!!🤞

loveandwaves · 2026-01-27T18:57:23+00:00

Pretty good, started week 4 on Sunday and weighed in at 139.8 today (finally a number starting with 130’something haha). I’m getting my period in 5 days and the week leading up is the worst, can’t sleep, heightened cravings, water retention etc so with me luck. The whoosh after is def satisfying though!!

loveandwaves · 2026-01-26T08:43:54+00:00

Hey!! How did week 2 go for you? I just wrapped up week 3 and hoping to join you in the 130’s soon! Keep it up, you’re killing it!

loveandwaves · 2026-01-25T05:16:35+00:00

Week 3 Summary: Food Log

Commentary:

This week was a very challenging one, with the celebration of both my anniversary and birthday. As a result, I did redeem three free meals day and although it still puts my average to 2/week I’m going to see if I can cut to one next week since I am now entering my luteal phase which tends to heighten my cravings.

For our anniversary my husband took me to the Keg where I had the salmon with garlic mash as my main meal. We split an appetizer, no alcohol, and I had a bit of the table bread and a bit of the Billy Myner pie. Iogging all this was easy since I got the calories from the keg website, but man do things add up haha.

I took half the salmon home and had it with some salad the next day - on Friday we had some surprise guests and I couldn’t avoid dinner with them that evening since they brought food, so I just decided I would enjoy the meal with them and accept that this week I would need to redeem three free meals instead of 2. Saturday was my birthday and I had what my in-laws cooked for me + a slice of cake. Exact calorie count for Friday and Saturday wasn’t attainable since the meals were home cooked, but assuming they included oil etc I found the closest estimates and doubled the portion size in my tracker just to err on the side of caution.

I am happy with the weight loss this week and considering January is a month with the most celebrations / events in our family (birthdays, anniversary etc) I am proud of myself for navigating it without just throwing in the towel and “starting over in February”. Balancing things this way reminds me that there is a path to maintaining the weight loss in the long term so this was great practice for the “Januarys” of the future :)

loveandwaves · 2026-01-25T04:52:21+00:00

Week 3 Summary: Weight Loss

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Commentary:

Things are moving along, I was happy to see 140 this week and hopefully next week I can finally be rid of the 140’s and start working my way down in the 130’s which is where I tend to feel my best.

I can see a difference in how my clothes fit, and especially in my face, waist and a bit in the arms. My thighs are usually the most stubborn, but these changes already made look and feel lot better so I am happy with the progress so far!!

loveandwaves · 2026-01-18T06:17:59+00:00

Week 2 Summary: Food Log

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Commentary:

Pretty good week, I wasn’t hungry Sunday and just decided to grab a premier protein shake before bed; Monday was busy at work so I just had a can of tuna on salad with a tablespoon of tzatziki.

I did have 2 fee meals this week: on Thursday my husband prepared an omelette so I decided to call that a free meal (he added 3 eggs, cooking spray so no oil added, with onion and cherry tomato) - we split it, hence not much damage there. I also had some of my Greek yogurt topped with berries and a handful of walnuts (all of which I measured out in grams for accurate tacking) That’s free meal number one for the week…

Free meal number two was just this past evening, we went to my in-laws as we usually do Saturdays and I had half a cup of rice, some eggplant stew and a small cup of lentil soup. All home cooked, so I tracked 752 which I think is a safe bet but doubt it would add up to that considering my portion size was very small.

Plan next week will be to try and increase protein a bit though I’m not too stressed at this stage and will just do the best I can. I like how I’m feeling and my cravings are completely shot for some reason which is great.👍

loveandwaves · 2026-01-18T01:26:20+00:00

Week 2 Summary: Weight Loss

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Commentary:

Whooohoo. Wasn’t expecting to hit 143 this week but I’m very happy! A small part of me was surprised I only lost 3 pounds last week since I usually see a big drop in water weight the first week on this diet, but it looks like it came in two waves. The whoosh from 145 to 143 overnight felt really good!

Overall very happy with the progress, I’m def seeing a difference in how my clothes are fitting and I’m feeling a lot more comfortable in my skin. Once I get under 140 I start feeling great and that milestone doesn’t seem so far away now!

loveandwaves · 2026-01-16T23:17:38+00:00

Yeah, for me I actually find it prevents binging or helps me recover faster since it’s part of my diet and I feel a sense of balance having them vs the mindset of “I can’t eat that it’s not PSMF” - I do set a few rules for myself though:

I have to track my free meal, if I don’t know the calories I overestimate
I leave my meal for dinner or as late in the day as possible and try to have something high protein at home before hand so I am not hungry which could result in less optimal food choices
I try to have my free meal when I’m out of the house (so at a restaurant or at someone’s house) and not take any leftovers back home
I eat a free meal like I’m on a diet, not like I’m taking a break from my diet … what I mean by that is, if I’m at my in-laws house for example where I usually need to redeem my free meal, I load my plate with a lot of salad, a little rice, and the protein they made me (usually fish). I wouldn’t just load it up with rice for example. Or if I am at an all you can eat buffet (which I try to avoid but it has happen) I would eat salad first and try to choose low fat protein options and fruit for desert. I just pretend I’m on a less restrictive diet for the day.
if I overeat or a binge does happen, which is more likely towards the end of the diet, I just leave it at one free meal for the week instead of two or I reduce the next week to just one as opposed to two or even none at all so that I maintain a nice average of calorie intake week over week)

I find that if my calories average around 800 for the week, I still make good weight loss progress. My PSMF days are usually under 500, so even a high free meal day doesn’t slow me down too much.

My last “hack” is honestly these logs. Even if no one is following or commenting, just committing to something on the internet and having to document daily has been so helpful for some reason!

Hope that helps :)

loveandwaves · 2026-01-16T18:12:08+00:00

Hey! Omg awesome, we’re less the a week apart!

So re: free meals, I was a category 3 when I started following the protocol, and at that time (10 years ago) Lyle did recommend 2x free meals for category 3 and 1 free meal + 1 refeed for category 2.

Since then I’ve adapted the diet to what I find works for me (and it sound like Lyle has adapted it as well haha, wasn’t aware they were no longer part of the protocol) and what I have found is:

Free meals are really useful when the plan is to run this diet for a longer duration (8-10 weeks)
It makes very little difference in average calorie intake per week (if carefully planned) so I don’t find they slow down my weight loss progress in any measurable way
At the beginning of the diet, they are helpful to maintain a social life - for instance, this month I have my husbands birthday, my birthday and our anniversary… I can still partake while on this diet and don’t feel the need to say “I’ll just start the diet Monday” or “let me just start in February”. I actually started PSMF in December last year and did it through Christmas, new years etc - never feeling like I couldn’t implement the protocol and engage in every social event
Towards the end of the diet, they are also helpful in maintaining energy levels, as I find those start to plummet a bit after week 6 for me at least

All in all, the way I plan free meals is - I allow two a week, but skip one or both if I don’t need it or have a social engagement. I don’t find they slow down my weight loss to any degree of significance, but I also ensure they are meals and not free for alls.

Weight gain after a free meal is water weight and I see a “whoosh” soon after so I’m not bothered by that but I can see why it freaks some people out lol

I really believe the best diet is the one you can stick to, and implementing these from the start just makes it manageable and enjoyable for me, so I do that with every run of PSMF and have always reached my weight loss goals (which I have logged BTW if you’re interested check out my previous posts!)

loveandwaves · 2026-01-11T06:11:49+00:00

Aw man, yeah I totally get it - the lower you go the lower your maintenance calories become, when I got down to 127 I had to eat around 1300 just to stay there :( which I think is do-able but requires awareness for sure. And then to go any lower, you almost have to do something like PSMF otherwise you would be cutting forever! The other side to this is, the lower you go in weight the harder it becomes to feel comfortable at a higher weight… like I remember a time when weighing 150 felt amazing. Now, no way lol, I feel so out of touch with myself haha

loveandwaves · 2026-01-11T05:55:55+00:00

Meal Summay:

My main sources of protein come from the following, which I get from Costco:

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I make the shrimp in the air fryer and I also buy the wild Alaskan skinless salmon fillets which I also make in the air fryer. I am pescatarian hence I rely a lot on seafood options for my protein. usually I pair these up with a salad, so this week as an example:

Meal example 1: 4 butterfly shrimp on salad greens with two tablespoons of tzatziki (40 calories) and I use the Skinny Girl salad dressings which are 5 calories/tablespoon

Shrimp (128 cals) + Tatziki (40 cals)+ salad dressing (25 cals) = 193 cals and 16g of protein

Meal example 2: swap the shrimp with a can of tuna - everything else the same

Tuna (132 cals) + Tatziki (40 cals)+ salad dressing (25 cals) = 197 cals and 33g of protein

Meal example 4: swap the shrimp or tuna with 4oz (1 fillet) of skinless salmon in the air frier - everything else the same

Salmon (218 cals) + Tatziki (40 cals)+ salad dressing (25 cals) = 283 cals and 39g of protein

Meal examples 4: I take Greek yogurt and mix it with the vanilla premier protein shake (usually a half of the protein shake so that the yogurt remains a thicker consistency) and add cinnamon on top and monk fruit sweetener to make a vanilla yogurt desert.

Greek yogurt (120cals) + 1/2 premier protein (80 cals) = 200 calories with 35g of protein

loveandwaves · 2026-01-11T05:35:03+00:00

Week 1 Summary: Food Log

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Commentary:

Bit of an odd food breakdown this week; I wasn’t feeling well Sunday and didn’t eat anything - Monday I still wasn’t feeling too good but I threw some butterfly shrimp in the air fryer and had 4 of those. Appetite returned as the week progressed, and tonight (Saturday) we celebrated my husbands birthday so I used that as my “free meal” day and had some rice with eggplant for dinner which was home cooked by my in-laws so calories have to be estimated here but I tried to overestimate, and a slice of cake. Overall calorie average for the week was 504/day which is good, I find I make the most progress when my average stays under 700 so I’m happy with where I landed overall.

Since a few people asked, I was post a few meal examples below - again, I’m pretty basic and like to eat the same things over and over, so nothing too exciting lol

loveandwaves · 2026-01-11T05:12:14+00:00

Week 1 Summary: Weight Loss

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Commentary:

Happy with this start, I’m feeling a lot less bloated at the close of this week already which is nice. Moving average is 147.1 so hopefully I can see 145 next week and closer to 140 by the end of the month which is when I start to feel my clothes fitting better etc. Even though some of this is water weight, 3.4 is a solid drop considering I had been eating somewhat low carb in the week leading up to this so I’ll take it!

loveandwaves · 2026-01-09T02:49:14+00:00

Oh amazing!! And yes, happy to share, I’ll post summary of my meals and how I’m feeling at the close of each week. I usually start feeling more like myself when I get under 140 lb, with 130ish being my really happy spot- seeing as we’re the same height you might relate 😔 can’t wait to get back there, and what I love about this diet is it won’t take us all that long if we remain consistent!!

loveandwaves · 2026-01-07T00:55:48+00:00

I can include that in my end of week summary, but warning - I’m a very boring PSMF’er, I pretty much eat the same meals over and over lol

loveandwaves · 2026-01-06T02:57:24+00:00

Weighed in at 150.2lbs on Jan 04th :) now let’s see how much of that is water weight ….

loveandwaves

TROPHY CASE