Thursday March 16

LOL! Happy St Patrick's Day (early)!

Weight: 162.4 (wahhhhh!!!!!!), Cals 1430, protein: 80g (but only 22%) Fat was very high yesterday. Although I tend to fall more on the side that fat isn't the culprit, and is often what is missing from diets (but 50% is still too high)

My snack may have actually helped more than just my attitude yesterday. I went to bodypump and upped my weights. The first time last week I did barely any weights--just 2lbs. on the bar most of the time. But it's so high rep, and no rest, and so much body weight that I didn't want to not be able to move the next day. So last night I went up to 5lbs. On some exercises I could probably do a teensy bit more, but I gotta tell you, my biceps were burning! And too many lunges and squats. Afterwards I decided to stay again for hip hop cardio, this time for the full hour. My fitbit calculated the cardio at 376 cals burned (and tbh, I think at least that much), and plus bodypump I'd be willing to bet I burned 500+ cals last night.

And then home to a crockpot corned beef dinner and collapse.

ETA...this next part gets a bit lengthy so feel free to skip. It's just ruminations about my weightloss plan and what I expect to gain from working out.

So a couple of thoughts on why I'm attacking weightloss this way this time. A) I've never worked out before. I definitely feel like a weakling. B) Last year when I lost a few pounds before surgiversary, I did it the cut to 800-1000 calories approach and the weight PILED back on like whoa (literally during my 1 week vacation). But mostly C) going to the Doc and finding out I have a 36% body fat percentage and only a 1404 bmr. No wonder I don't like the way clothes fit or I'm struggling to maintain.

I'm going to make a (potentially unpopular) observation here: weight loss is not the same as maintenance. I so frequently hear that what you're doing has to be a lifestyle and to some extent I agree. But putting yourself in a caloric deficit is harder, and mostly has to be intentional, at least in my experience. I feel like with a couple very slight modifications, I could maintain my 155ish weight. I was up 10lbs. in about 5 years. That's not hugely off the mark. But losing weight is a *struggle*. I also heard from a friend studying (?psychology?) recently that people who have one goal are something like 80% likely to achieve it, but if they try to simultaneously achieve two goals, they are only 30% likely. I may be really mincing the numbers, but the point is to focus on one goal at a time. For me that means to not overthink this. I committed to this weightloss plan for 12 weeks (with a week in Hawaii in the middle). What will I do when it comes time to maintain? I'll cross that bridge when I get to it. There are some aspects of this that I can get behind--eating out less, drinking wine less, snacking less, weighing food and tracking it more. Also I like getting more physical activity, although 6x a week may not be sustainable longterm. After 12 weeks I think I'll reevaluate. I may take a few week/month breather to try and maintain whatever loss I may have.

I agree with Kairk that it's mostly all about diet. Especially since I've read so many studies that indicate people compensate for working out by invariably eating more calories, and doing less daily activity than they normally would (eg: I'll park closer today, that was a tough workout). That's why I'm trying to be such a stickler about calorie consumption--I know I'm eating at least a little less and working out a lot more. I also like that working out is giving me a greater appreciation for my body and how I can pu**** to do things. Like actually having respect for my body beyond what's in the mirror or on the scale. I also realized that my fear of failure with working out comes from way back in gradeschool and middle school and having to participate in "fitness tests" in front of the whole class, as an obese kid, when I was doomed to fail.

So, yeah, good workout yesterday!

Great post! Sounds like you have a plan. It is nice hearing from you daily again, glad you are back with the "family"!

Bonnie, weight loss and maintenance are indeed two very different things. However, research has shown that people who adopt a sustainable way of eating during weight loss and maintain that style of eating over the long term are those who end up successfully keeping weight off long term. I know that I simply cannot sustain an ultra low carb diet. Since that is my truth, my WL mode now includes berries, other fruit, and even some grains. What it does not include is sugar. Sugar is a trigger from hell for me so if I want to avoid monumental, compelling and addictive like cravings, I gotta stay away!

When you consider your weight loss over the past two weeks, please take into account not just your calories, but your bmr, the fact that your body is NEW to exercise (that means major water retention for a loooooooong time!)Also, too much cardio can be counter productive. If you break your body down too much it will do everything it can to help it repair itself. If you read the really reputable functional fitness trainers, they steer you away from over exercise. 60 minutes per session is plenty. Since your bmr is on the lower end your calorie deficit coupled with the exercise is a formula for slow and steady weight loss. Keep your calories at a doable level, but still in a deficit, don't overdo the exercise and you will lose weight. Patience will be key for you - as hard as that can be!

On the maintenance vs weight loss thing, what I think we have to do is train ourselves to learn to deal with food like our naturally thin counterparts do. I've spent time observing some of the "thin" people at school. They eat very differently than what I considered normal. When I stopped and thought about it, they eat very much the same way my father does - who has never been more than 10 pounds overweight - EVER! They have this gift of self moderating without even knowing they do it. They eat a large lunch, a small dinner follows. My pop eats a cookie in the afternoon with his coffee and he will abstain from any other sweet for the rest of the day. He'll have a glass of milk a late night snack watching TV. Give me a cookie in the afternoon and I throw the gates open and scream welcome with all my heart and welcome every sweet that I meet with open arms until bedtime! Granted, my issue might be more profound than many deal with, but it's a good example I think. So, because of my reality, what I think of as normal is skewed, too. Most of my normal weighted friends drink only occasionally or they sacrifice food for their daily wine. My normal has been wanting it all: the wine, the cookie, the perfect weight. I want those things all day every day! You are already taking stock and looking at what works and doesn't for you. When you're ready you might want to envision how all that translates into the person you wish to be regarding your eating, health and ideal weight. Something to ponder, if nothing else.

Keep up the great work!

Devon, this is a brilliant, accurate, insightful, wonderful post. It rings so true for me, based on my own personal and observational experiences. Thank you for taking the time and effort to put this into a post. You are such a smart, thoughtful, observant person.

Aw, shucks!

Seriously, though, thank you for your kind words!

Happy birthday Liz! Hope you have a great night socializing.

Thanks! It will be an early one (I'm tired).

134.8 - same. I have off today and would like to get some exercise in. It has been forever since I have done anything! Won't over do, perhaps some yoga or Walk Away the Pounds DVD.

Had a nice dinner with DH last night for our Anniversary. I think the stress of life is coming manifesting itself as fatigue. I could barely keep my eyes open during dinner (yawned so much I had tears running down my face). I am just spent come afternoon and evening. Today is the first day in a long time I have nothing set on my schedule.

Funny thing, I have a workshop tomorrow and Saturday on Cancer Rehab. My department at the hospital wants to start a exercise program for cancer patients. I had actually signed up to attend before DH's diagnosis. I will probably also look into getting a certification as a cancer exercise trainer. Something good to focus on in the midst of all this yuck!

Paula

Greetings Fine Friends

Happy Birthday Liz, have a good time tonight. But the real good time begins when you get to go to Florida. Lucky You.

Well BB, good on you for coming up with a plan and thinking it through. Thats certainly the reason I have no lost my few pounds of regain - no plan. Still 133 today and I feel fine at this weight but had hoped to stay at 125 for the rest of my life. Hoping ain't gonna do it. I need to $--- or get off the pot.

Hubby is off to lunch with Buddies and then Costco. No telling what he will come home with.

Hey I found these Think Thin Protein Bites. They are like a little bag of chocolates with about 20 calories each and a gram or two of protein. I find I can eat one or two and stop. Better than a whole protein bar and they taste pretty good. No urge to gobble the whole bag like I used to do with other candy.

Paula, developing an exercise program for cancer patients sounds very interesting. Exercise is a known mood lifter and some level of fitness has got to be good for people with health issues. Don't forget to take care of Paula.

Gallery day tomorrow. Maybe lots of people will come in to buy green things. Of course, I don't have much thats green. Should have made some frogs.

My SIL had surgery for intestinal blockage yesterday. They had to remove some intestine and also fixed yet another hernia. She is in the ICU and will probably be in the hospital for a week. I suspect she is not a good patient and will not move around as much as instructed. Not sure how my brother is getting around as he is restricted from driving due to a seizure some months ago. Hopeful he will get license back soon.

Anyway, life is pleasantly dull around here. Off to see what's cookin' at the art studio. Diane S