Sunday, March 04, 2012
Weight Gain is a piece of cake (literally!); but weight loss seems to be a lot more than just skipping that cake...
This past month I've been at a weight loss "plateau" (meaning no weight loss because I'm off my game!) - I've lost more inches (so I know I'm still being effective at changing my body composition); but with me still being in the obese category, maintain weight is not really my health goal!
Seeking first to understand - I had to analyze/diagnose what has been different:
DIET - for two weeks of the past four weeks, I've been locked in a hotel w buffet lines for 3 meals a day (unless we were scheduled for a Forced Fun Function - dinner out at high end restaurant as groups). The Good: The hotels were very accommodating (hard boiled eggs for breakfast on request, and by the end of the week we even had vegetables at breakfast - tomatoes & onions one day and asparagus another). The Bad: I ate three squares a day with snacks at "appointed" times. So while I managed to stay Paleo (to the best of my knowledge!): 1) when at home, I only eat when hungry now, and it may not be at a "set" time and it's certainly not 3 squares plus fruit or nuts when on "break", and 2) I'm sure the proteins weren't as high a quality as I normally have available, and without access to the kitchen/recipes, I'm sure some of the foods had sugars, soy, and a lot more sodium than I would have ever consumed at home - maybe next meeting I'll try dropping the meats and only do sugar free, wheat free, and soy free veggies with eggs, fish, or plain grilled chicken.
EXERCISE - while the first week at the hotel was less consistent, I did manage to get the 10k steps a day while home and the second week at the hotel. consistency could be better - but it wasn't horrible either...
STRESS - not just Insulin - oh Cortisol...... this was probably the biggest part of the equation I haven't had in my cross hairs! The last day of February saw the end to some "personal issues" I've been dealing with since the beginning of November. The "business" stressors have been high for the last two months, but with the personal issues coming to a solid conclusion, I'm literally better able to address one of the biggest business stressors, AND I posted for two new jobs within my current company last week. So now I'll have the added stress of prep, interviews, and either getting or not getting a new job!!!
Given the analysis above: I'm getting back to basics for March! - attempting to manage both insulin and cortisol - here's my March Rx:
DIET: prep foods; eat only when hungry; high quality SANE, Paleo foods.
EXERCISE: 10k steps a day; weight based exercises; stretching post every workout
STRESS: can't eliminate it, so I'll have to try to manage it!
1) 7-8 hrs of sleep/night, and
2) daily multi-vitamin; Omega 3s, and extra vitamins C.