Saturday, March 02, 2013
Since the scale is moving slowly for me, I figured it is time to take stock of my Non-Scale Victories (NSV) and set an updated set of goals. I don't intend for this to sound like a bragging blog, my goal is just to write these milestones down to keep track of progress easily forgotten and to set my mind in the right framework for the next set of goals.
I had RNY Surgery on July 11, 2012. I lost 25 pounds several years before the surgery and was able to maintain that, but despite exercise and diet efforts I was stuck and discouraged.
I have lost 60.5 pounds since July. This puts my weight at 199.5. YES! I have hit onderland! My body is so happy about this that it is planning on staying at this exact weight for a while.
Although my wight has stayed the same for several weeks now, the size 16 petite pants that just fit are too big and I will be taking them in this weekend. I've also dropped 1/2 of a shoe size. I plan to do a little bit of clothes shopping this weekend to see what my new size is. More on this later!
I can complete a 45 minute heavy-duty workout on the elliptical - this is at high speed and high resistance and using tabata intervals.
I am able to row 1,000 meters in 6 minutes.
I can do 5 X 5 squats on the "squat machine" set with 100 pounds of weight.
I can do 40 sit-ups in 1 minute.
My injured knee -Miniscus (? Spelling) Tear is healed. A combination of strengthening my muscles and hauling around less weight. Also, the general overall achiness and soreness is gone. Sore feet - gone! Moving without pain - priceless!
I can do the 6 long flights (it is an old building with 25 steps between each floor) of steps up to my office and although I'm huffing and puffing a bit when I get there, my recovery time is less than 1 minute!
I stop eating before the food on my plate is all gone. Not because I am on a diet, but because I am satisfied.
I meet my daily protein goal (80 g); my daily water goal (80 ounces) and at least 80 minutes of moderate - very active status on my fitbit.
I pull clothes out of my closet that didn't fit before. These are just slipping on. Some are too big and I'm taking 1-2 lage bags of clothes to Goodwill each month.
I caught a glimpse of myself in a store window and thought "Wow, that's me!"
Next set of goals - over the next three months, I will:
Run a 5 k in May 2013. Yes run!
Put my house on the market so we can move closer to our work in Madison.
Add an evening walk around the neighborhood and weekend gardening to hit 15,000 steps on my fitbit at least three days per week and continue my goal of 10,000 steps each day the rest of the week.
Increase my daily stair goal to 20 flights.
Lose 15 pounds. This is 5 per month. I'll admit, I'd like this goal number to be higher, but I also want to be realistic. I am working with a personal trainer to make certain my weight loss is from fat loss and not muscle loss. We measure my body composition each months so I'd like my body fat ratio to be about 35% by May 31, 2013.
Friday, January 18, 2013
Working on being philosophical about this plateau since I haven't been able to ignore it. Since my body is sticking at this weight for 6 weeks, I am assuming that it needs time to adjust to the rapid weight loss I had immediately after RNY surgery. I have been somewhat obsessed about not wanting excess skin. Perhaps this adjusting is reducing that risk. We'll see...
I am confident this is not my final weight. I am confident that I am rocking the plan - correct nutrition, high quality foods, daily protein at 60 g or more and all my fluids. As for exercise, I meet with my personal trainer on Monday and hope that she'll give me some ideas to challenge my body. In the meantime, I have been challenging myself to increase the intensity at aqua aerobics and have upped my daily steps and stairs climbed. Yesterday was my new high of 32 flights of stairs. Yay!!!
Saturday, January 12, 2013
I have been on a path of improving my health for the past five years. I have made remarkable progress, but quite honestly, never as quickly as I hoped as I started each phase of my journey to lose 140 pounds. Although I didn't have any of the serious health issues associated with obesity such as diabetes, high cholesterol, high blood pressure or sleep apnea; I knew I was dancing with danger and would likely develop these if I didn't change my lifestyle. My other goal was to do this without weight loss surgery.
Five years ago, I signed up with a complete weight loss program at a health club. This was a very good program that included personal training, a lifestyle coach and a registered dietician. I lost, and kept off 25 pounds. More importantly, I established the habit of exercise and really cleaned up my eating habits. However, then I plateaued and gained a bit back.
Three years ago, and frustrated with my lack of progress, I again added personal training to my routine. This trainer definitely stepped it up a notch and I lost 25 pounds. I repeated the pattern of keeping some of the weight off and gaining some back, again. I also developed slightly elevated blood pressure of 145/80 and started taking blood pressure medication. This is not where I wanted to be!
Just over a year ago, I started down the path of evaluation for weight loss surgery. I decided that I needed to approach my own situation scientifically. Based on my efforts, which I knew were consistent and yet showed very limited progress, I felt that for me to reach and maintain a healthy weight that bariatric surgery was a tool I needed. My primary physician agreed with my choice and made the referral.
I thought I would opt for the lap band. Yet, when I met with the surgical team, they indicated that given various aspects of my needs, that gastric bypass or Roux enY (RNY) was likely the best choice. I then embarked on the 6 months of pre surgery prep that my insurance required. On July 11, 2012, I had laproscopic RNY surgery.
I have lost 58 pounds in six months, actually in five months because for the past month, I have once again been at the dreaded plateau! I have 57 pounds to lose to get to my personal goal weight. Here I am teetering at the halfway point on my goal. I've also been just 2 pounds shy "onderland" during this plateau!!! This is certainly discouraging at times. However, I am still pleased with my decision to have the surgery.
I am learning to celebrate non-scale victories (NSV). Here's my NSV list for the past month when the scale hasn't moved:
I have lost another size, so I think I am replacing fat with muscle (my dietician's thoughts about why I'm at a plateau).
I was able to complete a 1-hour Body Combat workout (a lot of kick boxing).
I receive complements on my weight loss and how great I look on a daily basis. People who haven't seen me in a while are amazed by my great progress.
I can do six flights of stairs in a row, and these are long, steep flights in the old building that I work in.
My recent bloodwork was perfect for all nutrients and metabolic measures.
My Dr. feels that I can stop taking the blood pressure medicine.
So here's to focus and staying the course. I need to remember this is not a race. Thinking of it as a race tends to make me take actions that slip back to the diet mentality rather than a healthy lifestyle. I plan to lose the other half of my weight loss goal by the end of 2013. How will I accomplish this?
I have added an extra 20-minute workout to my routine and have started to take a few a few on the stairs in my office 2-3 times per day. This adds 15-20 sets of stairs to my daily routine. I'm trying some new classes at the health club that are challenging for me. I truly track every bite I take and will continue to do so. I am also trying to meet the 40% protein, 30% carb and 30% fat balance that my dietician recommends for bariatric patients. I measure my portions and always leave some food on my plate. I'm here on SparkPeople every day. My Spark friends and the Spark stories of others are very motivating. These help me to realize that weight loss is challenging and rewarding, and for many of us an ongoing journey.
On your mark, get set, go!! (oops, perhaps that's is too much of a race mentality!!)
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