Week 5 of a New Approach

On March 13th, 2014, I signed up for MediFast.  It's wasn't really an impulse or rash decision but it did come to play fairly quickly.  I've been struggling for at least the past two years trying to lose weight, again.  I know the right things to do (I even do 3 out of 4 habits that I think are critical to a healthy lifestyle, more on this later).  I just can't motivate myself to do them.  Over the past couple of years, I've basically maintained my weight; up 3 down 2, up 2 down 3.  The most I dropped continuously was probably 7-8 pounds but then I'd gain most or all of it back over the course of a month or so.

What I am doing well (celebrate every success!):

1. I sleep consistently and well; averaging close to 7.5 hours a night.
2. I drink a lot of water, about a gallon a day.
3. I exercise regularly; 5-6 times a week doing both weight training and cardio.

What I'm obviously not doing well is the nutrition and that's where I am optimistic that MediFast can help me.  Like I said above, I know the right things to do, I can't just motivate myself to do it.  The MediFast plan is simple and limits the 'decisions' I need to make in terms of what I eat.  I also firmly believe that the weekly meetings and weigh-ins will hold me accountable.

So, I've been on the program for one month.  I lost 9.1 pounds, 9.5 inches, decreased by BMI by 2.6% and increased my lean tissue but 4.3% .  These are all very good results, especially considering I was on vacation in Las Vegas with a group of friends for 5 of the thirty days.  I brought a few MediFast meals with me to help stay on track.  While I definitely at 'off plan' for many of the meals, I did make better choices knowing I had a weigh-in when I returned and a goal I'm trying to achieve.  At the end of the vacation, I had gained .6 pounds for the week.  I'm very happy with that.

Immediately upon returning home, I got 100% back on track and on the plan.  I had to lighten up on my exercise a little bit due to a yucky cold but I got back to the gym today too.

Goals for next week:  1) Stay on plan - even during my weekend visit back to visit my parents and my sister and her family.  This is ALWAYS a challenge for me.  I want to see at least a two pound loss by next Wednesday. 2) back to schedule for my workouts, and 3) try one new recipe.

Get up more than you fall down...

I'm getting up again.  Perseverance is about not quitting when you go backwards. It's about never giving up.  It's about persistence, patience, and pride.

Well, I've fallen but I'm getting back up.  After working SO hard for SO long, I got to where I wanted to be.  I even stayed there for a while.  Then I fell down.  After staying down for close to two years, I'm picking myself back up by my proverbial bootstraps. 

There's good news. There is news that is less than good. And then there is good news.

Good news:  I never gave up -- completely -- on moving move (the name of this blog).  I may have dropped down to doing some type of formal exercise three times a week, but I NEVER gave up.  This appears to be one good habit that I was able to retain even if it was only by my finger tips.  I'm back to working out 5-6 times a week for 60 minutes on average.  I generally split it down the middle; 50% is cardio and 50% is weight training.  Some times the split varies but I have consistently been meeting my movement goal of 5 times a week for 1 hour each time for the past 3 months, if not longer. I feel best, emotionally and physically, when I workout at least 5 times.

Less than good news:  I have gained back about 60% of the total weight I lost (60 pounds).  Why is this "less than good" rather than "bad" news?  Well, I always find a silver lining.  The silver lining is that I only gained back 60%.  I've heard stories, I've ready blogs, I've seen TV shows and FB posts of people who achieve great weight loss only to gain back everything they lost, plus some.  I am picking myself back up now; before it becomes worse.  I have also come to accept and even understand that my prior goal, based on scale weight, was unrealistic to maintain. I know that as I was struggling to lose the last "10 pounds", that I battled with my self-image.  I don't think I won that battle.  The war still wages on.  However, I know I am not where I want to be and I'm picking myself back up and starting down the path again.  My original goal (a few years ago) was to get to a weight of 144-147; giving myself 3 pounds of "wiggle room".  That's the range that I think is unrealistic for me to maintain.  For me.  I'm sure others find this weight too high, too low, or even just right.  For me, I don't think it's a good long term goal.  I'll post updated short and long term goals later this week.  I promise.

Good news:  I'm picking myself back up!  I shall persevere.  I shall not give up or give in. Enough said.

Ooops! Missed Last Week's Check-In

I think I overlooked posting because I was at "off-site" training for work Tuesday-Thursday of last week. I didn't have access to a PC during the day and I usually do these sorts of updates before work or during lunch.

The last two weeks have been a challenge for me at the scale. I met my goals for logging my food, exercise minutes (but had 5 occurrences each week rather than 6), and total calories burned. Last week, I was up an unGodly number of pounds (8!!) partly due to eating too much over the weekend and partly due to "that time of the month". 6 of the 8 pounds appeared over two days. I KNOW I didn't eat an extra 21,000 calories in two days. Just not possible. This week, I'm down 2.2 pounds (from last week) but I'm still up 4.6 pounds since January 1. Drat! I'll never make my February goal at this rate (to get to 155 or so). As always, weekends are my downfall. I spend most, if not all, of the work-week recovering from the weekend. I need to seriously think about why things fall apart on the weekend and what I can do about it. Honestly, this has been a struggle I've had since the beginning. When I had lots to lose, I'd "maintain" on the weekends which was better but only disguised the true issues. Whatever they may be. Obviously I don't know the root of the problem or I'd should be able to concur it. I give in and even as I'm putting whatever in my mouth that has no need or business being there, I think why? and do it anyway.

Total exercise was 5 times, 380 minutes burning 2,726 calories.

Goals specific to this week: Concur at least this one weekend. I think I will be staying home so that should make it easier. Cook something so I have good "left overs" for lunches next week. Get a start on my taxes and annual "financial review and clean up", get in 6 days of exercise (versus 5).

January 14th Check-In (2009 Week 2)

It's still busy at the gym. Crazy busy. I've tried going at different times but it doesn't help so much. One good thing is that AnyTime put in some ceiling fans which helps tremendously with air movement.

In terms of motivation, I'm floundering a bit with eating. I am doing great with exercise. I work out a minimum of 5 days a week and often get in extra minutes when I go 5 days rather than 6 (which is what I'm ultimately shooting for). This week, I exercised 5 times for 353 minutes (goal is 360). I burned a total of 2,728 calories (2,700) and lost a little bit but I think that was mostly water weight as I weighed in a the morning after a really big workout. I've got to get tough if I want to make my goal for the end of February.

I tracked food 3 days.

Lots of challenges in the next two weeks: weekends full of family and travels, a buffet at the casino. I'm nervous considering how weak my will power has been with food lately. Aaak!

New Year's Resolutions

Gosh, I really don't like how much attendance increases at the gym the first couple of months of the year. There must have been 4-5 times the regular number of people at the gym last night as compared to a "normal" Tuesday night. I think it's great that people want to get healthy, lose weight, get fit, what have you. I always wonder why starting that change is tied to 1/1 of any given year. If you want to make that change, do it. Don't wait for some arbitrary date. Anyway. I'll be glad in 4-8 weeks when the number of people competing for equipment drops back down. Good for me - sad for those who gave up.

I made a spectacle of myself in boxing again. Nothing bad or embarrassing like the day I ripped my pants. More a situation of "why are all these people watching me". Premier (like AnyTime) is seeing more people working out due to the new year. On Monday night at boxing, I was doing the speed back and felt this odd pressure (really, I did). I stopped to look around and noticed that pretty much every one in the studio was watching me. Good in that they were watching because I was rocking the bag. Odd in that, I don't like that much attention!

Goal Tracking

• This week, I'm up 1.6 pounds. Not happy about that but it is somewhat to be expected with the holiday and a weekend in there. Still shooting for dropping 10 pounds by the end of February (well, with this week's gain it 11.6 by March 1!).
• Exercise goals met. 386 minutes, 6 instances, 3001 calories.
• Logged food 3 days (counting today).

2009 Goals

• Get back within my target range by 2/28/2009 and then stay within that range (147-155) throughout the rest of the year.
• Eat more salt! Odd one, isn't it? Apparently my body (genetics, low blood pressure, low pulse, etc.), in combination with my food and exercise habits (healthy unprocessed foods and lots of sweat), means that I need more sodium in my diet to maintain my electrolyte levels). My cardiologist recommended a pickle with every meal. I don't like pickles that much but I will either add salt into my diet or replace my electrolytes with salt or electrolyte supplements (gel packs or things like Gatorade) after exercising. No more "tipping over".
• Journal my food 2-3 days per week (on average). I know I can maintain . I've basically done that for the past year. Keeping track of my food 2-3 days per week is to make sure I don't stray and to keep a healthy diet in the front of my mind.
• Exercise goals: at least 18,000 minutes, at least 286 occurrences (averages 5.5 events per week), burning 140,000 calories (averages about 490 calories per occurrence). As a side note, 140,000 calories equals 40 pounds (not gained)!!!
• Get back to blogging at least once a week; even if it is as simple as "no change".
• Run at least one more 5K. I really didn't like the one I did. Many people have told me to try again before giving up on them.
• Commit random acts of kindness.

Update on 2008 Goals

My 2008 Goals were:

1. Meet with my doctor to set a healthy weight. I'm hoping to be able to set a small range, maybe 3 pounds; e.g. something like 140-143. I'm not sure that will be the actual numbers but that's what I'm planning on now. Goal Achieved: See my 1/22/08 post. In summary I was at a healthy weight when I went in for an average female adult my age and height. If I wanted to consider myself an "athlete", I would need to lose 5-7 more pounds).
2. Reach my target range by 3/31 (assuming it's 140-143), it is lower than that, I'll have to adjust the date. Goal Achieved: Since I was healthy when I saw my doctor, I met this goal in January. My target range is 147 (athlete level) to 155 (average level).
3. Figure out the caloric in-take / exercise combination needed to maintain my target weight. Goal Achieved: I met with a dietitian who set my goals, however through the year I needed to adjust that because indications where that I was eating too little.
4. Journal my food 'everyday'. Exceptions include days when I don't have access to a PC, vacations, holidays, etc. Even then, I'll try to mentally or manually journal. Goal not achieved: I didn't journal every day. Pooh.
5. Continue exercising, on average, 5 days a week for 60 minutes each occurrences; that's 300 minutes per week. 3 weight training days and 2-3 cardio days. Goal Achieved: goal was 15,600 minutes. I clocked in at 18,237 minutes . I think on average it was a little over 5x per week but often in the summer I'd exercise for 90-120 minutes outside (biking or walking after lifting!).
6. Be within my healthy target range on 12/31/2008!!! Goal busted: as of 12/31/08 I was 6 pounds over my target range. Crud!
7. Be happy for today and don't fret about tomorrow.
8. Remember that a mind is like a parachute. It only reaches it's full potential when it's open.

Two Months Later...

Where have I been. Hard to tell. Regular updates coming soon.