Friday, September 07, 2012
Just 6 days of really good eating at the bottom of my maintenance calorie range and I registered a loss of 5.6 pounds at Weight Watchers today. I went from last Saturday weighing the most I'd weighed in 2.5 years to today being my lowest weigh-in since February of this year. What a surprise!
There is a lesson here. I really don't think I should sweat these fluctuations so much. That said, it's far better to address a 2 or 3 or 5 pound gain than let it build to 10 or 15 or 25 pounds like I have many times. Still looking for the right balance.
I'm not surprised that after 3.5 years of maintaining an 80+ pound loss, given my 5 decades of living overweight, I still don't have it all together. Honestly, I'm more surprised to see how well I am doing!! But that doesn't mean I'm complacent. I still want to aim for excellent eating habits and a very small range of weight fluctuation.
Thursday, September 06, 2012
Another good healthy eating day yesterday, hitting all the nutritional goals I track (calories, carbs, fat, protein, sodium, fiber, calcium).
Despite the fact that I am just eating at the bottom of my maintenance calorie range, it didn't take me near as long as I thought it would to get back within my goal weight range. This morning I was there, near the top, at 129.0 pounds, down 5 pounds from Saturday. (Maybe water weight? I have been eating out more as kitchen is being remodeled.) I would like to stay around 126 with a range between 124 and 129, but my actual range is more like 129 to 134. So I'd like to lose around 5 pounds.
For now, I'm just going to continue to eat at the bottom of my maintenance range and see how that works out. Definitely want to keep up my energy for running. I don't think that is just an excuse. It's not, is it?? I enjoyed a great 50 minute TM run today and felt full of energy!!!
And while I'm asking questions, are any of you, my SparkFriends, tired of me moaning about little gains? Especially when the gain doesn't last but a few days? Perhaps I should start keeping these gains to myself!! I do have some WW friends that don't consider it a gain unless it lasts a month. I'm still afraid to go that long without tightening up my eating. How do you look at it??
Wednesday, September 05, 2012
* No change in the kitchen. (Grrr-rrr-rrr. Arggghhhh!) Predictable, but frustrating anyway.
* Did 30 minute stationary bike and 30 minutes elliptical trainer this morn at the Y.
* Last night I ate nothing after supper -- absolutely nothing. Hooray!! I haven't done that for months and months. It wasn't even hard. I was ready for it. Ate at 5:30 pm and went to bed at 10:30, did not wake up in the middle of the night, and did not wake up this morning ravenous. I hit almost all my nutritional goal yesterdays: calories, protein, fiber, calcium, sodium. I was slightly over on carbs and slightly under on fat, but will be sure to get in my olive oil today and cut back a touch on the fruit. (There's this new fruit stand between my house and my daughter's house and the plums, the peaches, the bananas, the honeycrisp apples, the berries -- well, yum!!)
* Scale was down 1.4 pounds from yesterday. Only .3 from being at the top of my acceptable goal weight range and 4.2 over my "happy weight" of 126. In response to comment yesterday, I would love to be able to get an accurate body fat percentage reading in order to rely less on the scale for feedback, but my attempts with static measures and calipers have been obviously flawed. There is no BodPod close to me and even if there were I might be too claustrophobic to do it. I've also read that BodPod is not precise either. My body fat percentage has varied from 26.7% to 33.5% using the imprecise measures I have available. I think those rather poor numbers are due to years of yo-yo dieting when I undoubtedly lost a lot of muscle and gained back mostly fat.
* In answer to a question on my blog yesterday, the qualifying statewide 5K Road Race for the national senior games is on Saturday, December 8th, in my hometown. Women's qualifying times are 27:21 for ages 60-64 and 28:09 for ages 65-69. If I don't qualify this year, maybe when I move up an age group?? I'm 63 now.
Tuesday, September 04, 2012
* Went 4.5 miles on TM today, running 3.1 miles of it. If the TM was calibrated correctly I ran my fastest 5K ever, 27:30. For my age group, to qualify for the national senior games 5K you have to run 27:21 or under. Who knows? I just might achieve that!
* Kitchen remodeling is crawling along. Currently have stove, microwave, and refrig, but no water, no sink, no dishwasher. Cabinets are in but without doors. Everything that is finished looks good.
* I'm weighing on the average about 2 pounds more than I did a month ago, and that was 3 pounds more than I wanted to weigh. Not going to do anything drastic, but just going to try to focus on healthy, healthy eating. Will be easier when I have a full kitchen, but I am not gaining one more ounce no matter what!
* I've asked myself if I am nuts, and I've decided I'm not. I think it is perfectly okay for me to celebrate 3.5 years maintaining a big loss (80+ pounds), but still bemoan that it's not always easy; that I'm not always eating with the control I want; and that my weight is a pound (or 5) more than I wish.
Monday, September 03, 2012
The first time I lost 60 pounds it took me 9 months to lose it and 3 months to gain it back. I was 16 years old and I doubt if I even maintained my loss for a week.
On December 1, 2008, when I started my current effort to control my weight, I'd lost 30 pounds or more eight times and twice maintained for almost a year. I'd lived over 5 decades overweight. This time my goal was not to lose weight, but to change my life.
Today I claim 180 weeks, almost 3 and a half years, of living life at a weight below what I weighed in 7th grade, a weight I never dreamed I could achieve, 86 pounds gone.
What did I do differently this time? For me, successful maintenance is in a large part due to three factors:
1. Super Foods or Power Foods - I dramatically increased the healthiest foods (see
and decreased dramatically the processed foods I eat.
2. Based on what I read at the National Weight Control Registry, I increased my exercise. I went from 5 half hour sessions per week to a minimum of 6 one hour cardio sessions. And then SparkPeople convinced me to add strength training.
3. And most important, I quit quitting. After years of letting myself get discouraged by the scale and how hard it is to maintain, I recommitted each day to do the best I can, no matter what. Some days the best I can do isn't very good, but if I just keep trying, I get it back and find it is good enough. And my SparkFriends on the At Goal & Maintaining Team, www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=1111 , understand and support me like no one in my 3D life.
My point is that maintenance is possible, even for someone like me who found it impossible over and over again. Perhaps your keys to successful maintenance will be different than mine. We are all different. But if you keep trying, you can do it.
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