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Reflections on SASS and my Rock It! Plan


Friday, June 29, 2012

I started off the SASS Seasonal Done Girl challenge at 196 lbs. I had recently reached 100 lbs. down and I felt like I was going to reach my goal weight during this challenge. That was not to be. I ended the challenge weighing 197.5. Well, weigh in isn't until tomorrow...and I have a funny feeling I will end the challenge at the exact same weight that I started.

I want to say it's a plateau. I've been here for a long time, and I know that in a weight loss journey such as mine, where I have so much weight to lose, I will hit a few of these potholes along the way.

But....

I've slacked off, too.

I read an article about plateaus that asked an important question: "Is it a Real Plateau or Not?"

Well, yes, this feels real enough. But I read on further.

"Just because your weight loss has stalled does not mean you have hit a “true” plateau. A true plateau is one that results from you “tapping out” the weight loss capacity of your current efforts. So, for example, if you stuck to your 1700 calorie diet and worked out 4 times a week consistently, eventually you would stop losing weight from that specific effort. That plan will only get you so far, and you will know how far when the weight loss stops. Often people hit their first plateau at about a 7-10% weight loss, and then more plateaus will follow at various increments. The most important thing to figure out though is if the plateau is real or instead being caused by your calorie intake having increased or your exercise having decreased. So, back to our example, if your 1700 calorie diet has drifted up to a 1900 calorie diet and your 4 day exercise plan turned into 2, then you are drifting not plateau’ing."

I think I am drifting. (see link below for tips on stopping a "drift")

www.fudiet.com/2011/03/c
atch-your-own-drift/


(Who else had the lyrics "Like a drifter I was born to walk alone" go through their heads? Ok, onto it).

I haven't burned my goal of 2200 calories per week in a while. I've been eating out, I've been indulging a bit too much.

I've been lazy.

I might have had a few weeks where I did give it my all and the scale didn't budge...that frustrated me so I slacked off. Why not, right? Where was all this doing things by the books going?

I looked back and the last monthly progress report blog I posted was back in March. At that time I was at my lowest weight: 193.5. Now I've drifted back up to 197.5.

I know I have mental work to do, too...Am I mentally ready to be in the 180s? I don't know.

But I'm not going to give up without trying.

So, what I am going to do is analyze my food. Log everything and stop indulging in too much popcorn or wine, my vices.

I am going to blog monthly about my progress.

I am going to workout every day.

I will not be too strict or hard on myself, as that leads to more drifting, especially for me, but I am going to be honest with myself.

WEIGHT GOALS:

Challenge Starting Weight (Your weight on 07.01.2012): 197.5
Long-Term Goal Weight (in pounds): 178
Challenge Goal Weight (in pounds): 181

Weight goal: To lose 16.5 lbs. during this 16 week challenge.

Notice that my ultimate goal weight is 178, but my challenge goal is 181. I always set goals that are too high for myself, and I don't attain them. Over time, I've remained the same. So my thinking is to set an attainable goal for me. We are all different and when I am losing, I am a slow loser. So this weight loss goal calculates to a weight loss of about 1 lb. per week. That is completely do-able.

FITNESS GOALS:

To start making running a habit. I have only been running on average 1x per week. I want to bring that up to 3x per week so that I am ready for half marathon training come September.

To incorporate yoga back into my routine.

To start boxing with my husband.

GOAL: Burn at least 2200 cals. per week:

Monday 3 Mile Walk Live Class (515)
Tuesday Run (525)
Wednesday Boxing with Jim mixed with cardio and ST (300)
Thursday: Run in the morning and 3 Mile Walk Live Class at night (1100)
Friday Walk & kickboxing (150)
Saturday Long Run (630 - 700)
Sunday walking and yoga: (125)

Total: 3415

NUTRITION GOALS:

1400 - 1750 calories
10 glasses of water per day.
Only 2 cups of coffee in the morning, tea in the afternoon.
NO dairy – going cold turkey. (working on this!)
Get all of my freggies in.
Popcorn – break out the air popper and make it truly healthy. Then I can have 2 bowls.
Wine – only 1 – 2 glasses on special occasions. No more casual drinking.
Track all of my food into the fitness tracker and check my stats nightly to see where I need to tweak anything.
Start using SP meal plans again.
Start cookies recipes from the Spark Cookbook again.
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  Member Comments About This Blog Post:

LINDAKAY228 7/2/2012 11:48AM

    Great blog with lots of honesty and great plan to get you going again. I know you can do this! We're gonna Rock It!!

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JENNIFER_67 7/2/2012 7:59AM

    I hadn't heard the term "drift" used in this context before. But it really fits what I end up doing too. I can feel it starting the last week or so, and I'm working hard to get back on track. Starting now.

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SLIMLEAF 7/1/2012 11:02AM

    Sounds like an excellent, structured and carefully thought out strategy. I wish you well.

I too had been 'drifting' for far too long and am now one week into the Summer 5% Challenge which is just what I needed to get myself back on track.

emoticon

and so can I.

So we WILL!

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TAZIAH 6/30/2012 3:47PM

    I love that drifting theory. I think you're right. We both have been plateaued during this challenge, and while initially it may have been a real plateau, it quickly became a drifting phase due to frustration, etc. Let's kick it into gear and see if we can't get it to start moving in the right direction again! emoticon emoticon

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THEEASYKILL30 6/30/2012 2:44PM

    I like the term "drift." I had read the thing about plateaus not being real plateaus either and I think being honest with yourself is the most important thing. If we lie to ourselves, how can we achieve our goals? I'm glad that you've re-evaluated and are changing up your routine. Best of luck! I know you can do it!

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HSMOM2FOUR 6/30/2012 8:01AM

    You've got this girl!! The key is to realize you are drifting!

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MUSOLF6 6/30/2012 7:35AM

    emoticon emoticon emoticon

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GETFIT2LIVE 6/30/2012 2:06AM

    You WILL reach your goals, I have no doubt! "Drifting" is a good description; being honest with the food logging and following through with those fitness and nutrition goals should help move you in the right direction. You can do this!

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VICKY31MOM 6/29/2012 11:54PM

    Love this blog. I love your plan! I feel like I have been faltering, or drifting too, for way too long! Gonna read up on plateaus and check out the link in the blog!

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AMBER281 6/29/2012 9:57PM

    You have a great plan and a great attitude.
I know you can do this!

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TEMPEST272002 6/29/2012 9:22PM

    I'm also drifting in the wrong direction. Good news we already know what it takes & we've already proven to ourselves that we have it inside ourselves to do it. I've got my clean eating plan to go grocery shopping with tomorrow. I think you have a great plan too. We''ve come this far together. We just need to keep pushing through.

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TRAVELGRRL 6/29/2012 7:25PM

    Hey LF,

This is a lifetime journey; you'll be tweaking from today until the day you take the Dirt Nap! But staying true to yourself, honest with yourself, is the first step to meeting your goals. You've set out some lofty ones. I'd like to suggest that you print out your blog and post it somewhere prominent (bathroom mirror?) so you can reflect on your goals while you brush your teeth or comb your hair.

You are so worth the effort, and you WILL make it happen!



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TRACY31502 6/29/2012 7:07PM

    GREAT blog and goals!!!! thanks for sharing!!! YOU GOT THIS!!!!

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INSPIREBYNATURE 6/29/2012 7:03PM

    I think you are too hard on yourself. YOu have had A LOT going on. And as I've said before I am very proud of everything you have done in the SASS challenge. You are amazing and I know that ROck It! will have you break through this plateau of yours!!!! Great big hugs to my inspiration!

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KBRADFORD88 6/29/2012 6:28PM

    I wish you the very best, It is hard to see things for how they are, but you are looking it in the face and moving forward. emoticon

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JEANNETTE59 6/29/2012 6:04PM

  emoticon You set out a great plan
emoticon

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ROBYNROSE26 6/29/2012 6:04PM

    Love your blog Kathy, I am with you, I would like to say I am doing everything right, but I don't think I am? I love your goals for Rock It and you will be at that goal weight before you know it!

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RHIANNONTHEWOLF 6/29/2012 6:01PM

    Glad to see you have a plan. I have been "adrift" too and letting my calories float high.

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