Week 32: Omega-3 Fatty Acids

Once again I was really happy with my weight loss results for the last week. I dropped another 1.3 lbs bringing me to a total of 33.3 lbs lost, or 67% of my 50 lbs weight loss goal. Why? Because I ate less than I burned. Sounds pretty simple doesn't it?! I have found that the key to weight loss for me is to keep track of what I am eating and to stop when I reach my allocated amounts. It works!

I've also made a couple more changes to my diet. Two weeks ago I increased the amount of fruits and vegetables in my diet. Last week I changed the percentage of carbs to protein/fat from 70/30 to 60/40. I think I need a little more protein in my diet to help with recovery. I'll see if 60/40 is enough carbs to fuel my runs and to continue to give me energy. If I start to feel tired, I will switch back to 70/30 or maybe try 65/35.

I've also been looking for ways to add more Omega-3 Fatty Acids to my diet. My wife doesn't do the fish thing, so I don't get to eat much fish at home. When I travel on business I usually seek out a nice plate of salmon, but that doesn't happen much. So I am trying to work salmon into my diet a couple of times per week to start getting some Omega-3.

I've also been playing around with some supplements. I purchased some wild salmon oil supplements and started taking them about a week ago. However, since then I've read some concerns about PCBs in some supplements. In addition, I was getting a bad aftertaste with the one I was taking.

So I decided to switch to a non-fish Omega-3 supplement. After some research I settled on Udo's Oil 3-6-9 Blend, a "blend of oils from certified organic flax, sunflower, and sesame seed, and from evening primrose oil and the bran of rice and oats" (description on Amazon). I am only on day two of taking this product so I can't speak to any immediate changes. However, it does not have the bad aftertaste that I experienced with the salmon oil supplements. As a result, I like it better.

I am sure there are many other ways to go about this. How do you get your Omega-3 fatty acids?

Weight Loss Summary

• Week 01: Lost 4.0 lbs
• Week 02: Lost 3.1 lbs, 07.0 lbs total, 3.5 lbs per week
• Week 03: Lost 2.6 lbs, 09.7 lbs total, 3.2 lbs per week
• Week 04: Lost 2.0 lbs, 11.7 lbs total, 2.9 lbs per week
• Week 05: Lost 1.6 lbs, 13.3 lbs total, 2.7 lbs per week
• Week 06: Lost 1.5 lbs, 14.8 lbs total, 2.5 lbs per week
• Week 07: Gained 0.4 lbs, 14.4 lbs total lost, 2.1 lbs per week
• Week 08: Lost 3.1 lbs, 17.5 lbs total, 2.2 lbs per week
• Week 09: Lost 2.2 lbs, 19.7 lbs total, 2.2 lbs per week
• Week 10: Gained 0.9 lbs, 18.8 lbs total lost, 1.9 lbs per week
• Week 11: Lost 3.5 lbs, 22.3 lbs total, 2.0 lbs per week
• Week 12: Lost 2.2 lbs, 24.5 lbs total, 2.0 lbs per week
• Week 13: Lost 0.2 lbs, 24.7 lbs total, 1.9 lbs per week
• Week 14: Lost 1.9 lbs, 26.6 lbs total, 1.9 lbs per week
• Week 15: Lost 0.6 lbs, 27.2 lbs total, 1.8 lbs per week
• Week 16: Gained 0.5 lbs, 26.7 lbs total lost, 1.7 lbs per week
• Week 17: Gained 2.0 lbs, 24.7 lbs total lost, 1.5 lbs per week
• Week 18: Lost 3.3 lbs, 28.0 lbs total, 1.6 lbs per week
• Week 19: Lost 0.3 lbs, 28.3 lbs total, 1.5 lbs per week
• Week 20: Lost 1.7 lbs, 30.0 lbs total, 1.5 lbs per week
• Week 21: Lost 1.6 lbs, 31.6 lbs total, 1.5 lbs per week
• Week 22: Gained 1.1 lbs, 30.5 lbs total lost, 1.4 lbs per week
• Week 23: On holiday break, didn't track
• Week 24: Lost 0.4 lbs, 30.9 lbs total, 1.3 lbs per week
• Week 25: Gained 0.4 lbs, 30.5 lbs total lost, 1.2 lbs per week
• Week 26: Lost 2.6 lbs, 33.1 lbs total, 1.3 lbs per week
• Week 27: Gained 2.0 lbs, 31.5 lbs total lost, 1.2 lbs per week
• Week 28: Lost 1.8 lbs, 32.9 lbs total, 1.2 lbs per week
• Week 29: Gained 2.0 lbs, 30.1 lbs total lost, 1.0 lbs per week
• Week 30: Lost 0.6 lbs, 30.7 lbs total lost, 1.0 lbs per week. 
• Week 31: Lost 1.3 lbs, 32 lbs total lost, 1.0 lbs per week. 
• Week 32: Lost 1.3 lbs, 33.3 lbs total lost, 1.0 lbs per week.