No loss, no gain this week. Yes, I am up from my midweek weigh-ins, but Mondays are always my high day of the week. My husband has another cold, so I made him a vegetarian version of my Pho (very good, I made it with tofu and vegetarian base) the night before a weigh-in, besides my usual big lunch with the family.  But not losing is no surprise, because my last couple of weeks have been so erratic on the weight-loss front.

This coming week, I want to have a no-excuses, solid week. No popcorn the night before the weigh-in. No salty stuff.  Regular exercise, and consistent green-zone calorie counts.

I'm not being too hard on myself, though, because I know that I've done well these last two months, and the last couple of weeks are a blip, not a trend. The trend is down, in both total weight and body fat (the red and blue charts, respectively). I can feel my muscles in my arms getting more solid from the swimming and the strength work. My body shape is improving. My goal has always been to build good, sustainable habits that will lead to sustainable weight loss, and that means that I'm going to have some bumps in the road.

I listened to Koren Motekaitis's interview with Kristin Neff yesterday on self-compassion, which she distinguished from self-esteem. I really liked the idea -- self-esteem is telling yourself that you are great, and self-compassion is being kind to yourself no matter what, even if (especially if) you don't feel like you've been great. But it's also not self-indulgence (giving in to every whim), it's taking good care of yourself.  I just used one of my Audible.com credits to get , since the interview so powerfully affected me and seems to capture a lot of things I have been trying to put into work.

So, the goal for this week is a self-compassionate, no-excuses, focused push toward my goals, so I can get in the 170s by the first of March.

Daily checklist for yesterday:

• Average 300 minutes of exercise, with at least 30 minutes per day: One-hour Masters' swim workout. I almost talked myself out of going but I am very glad I didn't. It was tough but fun.  We did some double-turn 50s, which means we started and finished in the middle of the lane (where the shallow end meets the deep end) so that we did more turns. My turns need the extra attention.
• Log all food in Lose It! and stay in the "green zone": Was 6 calories over.  
• Take my supplements: Yes
• Drink at least 90 ounces of liquids today: 99 ounces. Plus probably more that I didn't log -- I need to work on this.
• Get at least 35 grams of fiber: 27 grams.