Tuesday, March 06, 2012
Maintenance is hard. I have read many helpful thought from you, my SP friends, on this topic, but I am still struggling here. Getting the equation just right obviously escapes me and I would appreciate any help.
Since calling myself in maintenance about two and a half months ago, I have lost about 4 kg more. Healthwise, it is not a problem - I am smack in the middle of the healthy BMI range at 21.7. The problem is that I would like to maintain, not lose any more weight.
I have upped my calories for sure, but since I no longer track, it's hard to know exactly how much I am eating.
A normal day's intake goes something like this:
Breakfast: coffee with whole milk (about a cup of milk total), a fat-free yogurt, and a banana
Lunch: A cup of soup, a sandwich made with two normal slices of part-whole wheat bread, a quarter of an avocado, turkey breast, about 50 kcal slice of hard cheese. Whatever fruit there is, a piece of dark chocolate, coffee with cream (two small coffee cream containers)
Snack: A cereal bar (130 kcal)
Dinner: Whatever the family has, often some kind of pasta dish with veggies and cheese. 2-3 times a week I'll have a glass of wine with dinner. If there is dessert, occasionally I will have a little piece. If I feel snacky after dinner, I'll have some fruit.
No, I'm not eating perfectly, and definitely not clean, but that's a separate issue.
A 1550 kcal or so day looked quite a bit like this, except no dessert with lunch and dinner, no wine, smaller portions at dinner.
Exercise: 3 times a week strength training, usually with my stability ball, and no more than 25 min. 3 times a week a Zumba video, usually 20-25 minutes, occasionally over 30 min but rarely these days. That's a very conservative program, I think. This is what I did while losing, too.
My problem is that I don't want to start eating much more, since I can see how bad habits can creep back in with increased calories. On the other hand, I really don't want to keep losing, I want to maintain.
I do think that my work-related stress is not helping stabilize my weight. It seems I both gain and lose relatively easily at this time in my life, and both trends are affected by stress. Left to my own devices, I will just gain, though, since I use food as a stress relief unless I am aware of it. No intuitive eating for me, sadly.
I've had a neighbor ask me if everything was ok, whether I lost weight because I wanted to. That scared me a little. I know people say all sorts of things about weight loss, and resist change in others. Yet, if I can be perceived as sickly and not svelte by choice, well... My husband says I look great and I'm feeling good and strong.
Is it a problem? What to do?
Sunday, February 12, 2012
I have been pretty bad about blogging. For a while, real life intervened and we had some worries. None of them came to pass, I'm very thankful for that. But even during that stressful time, I kept on eating normally and exercising, and that made me feel a lot better.
Other than that, driving is getting a little easier and I can sort of see that maybe at some point I'll actually be able to pass the test. I did pass the German test, I just found out yesterday. Even though I will never need to prove a higher competence in the language for official purposes, now I'm motivated to study some more and actually be able to converse with real people!
Maintenance-wise, I'm still not quite there. The loss has slowed, but hasn't stopped yet. I think I'm close, though, as I'm losing less and less every week. I have not been tracking lately and it's been working out so far, but if I notice any signs of slipping I will start to track again.
I'm looking forward to this cold streak ending. Apparently it will snow tomorrow, a sign that the temperature will rise. It's nothing unusual if you've ever lived in MN or WI, but for central or southern Europe, it is certainly a little extreme. My daughter has had it with being cooped up inside, but it really is too cold to be outside for anything over 15 minutes.
Wednesday, January 11, 2012
There is nothing out of the ordinary about this week, or the next, but the stress is still getting me down. I work full time, am trying to prepare for this language test - it'll be over in two weeks, no matter what - and take a driving lesson every week. I have not been taking much joy in anything recently, and that's not right when I have a healthy, nice family. I feel like I am bouncing from thing to thing, and always worrying about some snafu at work or about the future. My kid deserves better from me.
I have been getting enough sleep, which is a plus, and have also started taking a Magnesium supplement to see whether it will help any. Food and exercise have been pretty easy - no out of the ordinary cravings, easy to stick to my range. I seem to still be losing, but slower. I hope the weight will stabilize soon.
I really do love my Zumba dvds. They definitely help me destress, even if the effect doesn't last the whole evening. It's just nice to be dancing (to have permission to dance, 'cause it's exercise!), and the kid enjoys it as well.
A word about my driving lessons: I never thought I would learn to drive, had less than zero interest when I was 18. I'm quite anxious, and was always worried I would not react well in traffic. Learning at 36, I still dread every single lesson, but have managed more than I thought I would. I still can't picture that I'll ever actually like it, but decided I should learn. We've been lucky to live in places with great public transport, and still do, but what happens if we have to move elsewhere and my husband has other obligations? Will I be stuck at home? So I grit my teeth before every lesson and sweat quite profusely during it, hoping it will, it must, get easier and less overwhelming.
Monday, January 02, 2012
I lost .6 kg in my first week of maintenance, while being at my SP maintenance calorie level. I'll see how I do this week before I further increase the calories. What I am eating now is enough, and I am worried I'll eat more junk if I increase my range.
I can afford to lose more, but the reason I would prefer to stabilize here for a little while and see if I can maintain is that I have never maintained a weight lower than this in my adult life. If I can't maintain a lower weight, I think it's not healthy to lose and gain more than a couple of kg.
Otherwise I've been in a bit of a funk; the pressure to be happy over the holidays, especially while ringing in the new year, made me even more blue. I'm going back to work today and I hope it'll help. It's better to face the stress head on than to brood about all the stressors and bad scenarios endlessly.
Friday, December 30, 2011
My goals, as they relate to healthy living:
1. Maintain my weight by continuing to do things that have been working so far
2. Get to bed before midnight every night (shoot for 11:30)
3. Keep up my current fitness level - a cardio DVD 3x a week, ST 3x a week
4. Get the muscle mass up; lower fat % to 25% by Tanita measurement, whatever that means by a really accurate method (current value is 27%)
5. Cook at least once a week ( i.e., don't work overtime every day). This one is really important; my husband usually cooks twice a week, and if I don't find time to cook at least once, it means it's much harder to plan what we will eat on one or more days, thus making grazing and eating too much of the wrong things more likely.
6. Make sure I make time for grocery shopping at least twice a week. Again, my husband does most of the heavy shopping, but if I don't get to the store, we are often left with a depleted fridge. This is trickier than it sounds because my local store here closes between 12:30 and 2 and only works until 6:30
7. This one is hard to measure, but I will try to deal with stress in ways other than eating mindlessly. It looks to be a rather stressful year, but I hope it will be manageable.
8. Restart running again in the spring. I love it, but I somehow always manage to get hurt and then sidelined for way too long. I have been trying to strengthen my muscles and joints in preparation for running.
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