Thursday, January 24, 2013
So what do you do when what youíre doing doesnít work? You change things up.
I joined the current BLC in an effort to lose the last stubborn 15 pounds that Iíve gained back. The first week I tracked every morsel of food that went into my mouth, stayed within ranges for the ENTIRE week, got in three good hard swims, and gained a pound.
This isnít the first time this has happened. Why? What am I doing wrong?
This is my current food plan:
Calorie range: 1200-1700
Fat range: around 40 Ė 45%
Carb range: around 20 Ė 25%
Protein range: around 30 Ė 40%
Three to four good hard swims per week, minimum 2,500 yards (which takes a little less than an hour), average about 3,000 yards, with a goal to hit 4,500 yards at least once during this challenge. This should take, Iím estimating, about 100 minutes.
I also stay away from sugar and starch, which are deadly. I do eat some processed food, but not a lot. Salad dressings and so forth, drink mixes, things like that. My top choices are fresh meat, veggies and fruit. I donít eat a lot of bread or other grains, and I eat almost no dairy. This is a really good food plan for me, that works really well, that Iíve formulated over years of experimenting. It even allows me to have the occasional sinful snack or side dish, or even a beer now and again.
So whatís the problem?
My first year on Spark resulted in a 40-plus pound weight loss without a single lick of exercise. I joined in March 2009 at 187.5, started law school in August at around 158, and by March 2010, I was down to 140.5. I fluctuated a bit after that and ended my first year of law school in May 2010 at 143.5. I was working full time during the day and attending classes three nights a week. The nights I wasn't in class, I was studying, and I studied all day every weekend also. It was major stress and really put my time management skills to the test. But I was focused and determined.
I worked close enough to home that I could eat breakfast in the morning, get to work before 8 am, come home for lunch, pack a dinner to take with me, go back to work, leave work at 5 pm to go to class, and eat dinner in the car. I always packed a little bag of nuts or berries for a snack during classes, and I always kept a water bottle handy. I kept a box of drink mix sticks on my desk, and another in my bookbag.
By the time second year started I was over it. In August, just before school started, I got laid off from my job, then in February we had some family health issues that added to the stress. I did start working out, mostly walking and biking, with a little strength training thrown in. Somewhere in there, I started swimming again. But I stopped paying attention to what I was eating and I slacked off on the tracking. I lost my focus and I've never really been able to get it back. That's the primary reason why I signed up for this BLC, in the hope that I would gain back some of that focus.
At the end of December, I set some goals, two of which were to lose the excess 15 pounds and work out more. There were others, but those two are the important ones for purposes of this blog. I put in motion a plan to swim more, with more yardage. And Iíve been doing that. But the weight isnít coming off. In fact, Iím gaining. Itís frustrating.
Because Iíve increased the workout intensity, it's been pointed out to me multiple times by multiple people that I might need to actually increase my calorie intake. Iíve found just a slight problem with that. Well, two problems.
First of all, it results in way too much food. Most days I stay between 1500 and 1600 calories. Eating 1800 calories a day, about 100 over my high range, makes me FULL. Eating 2000 makes me stuffed beyond comfortable, no matter how hard I worked out that day. I just can't eat that much. If I do, I risk making myself sick. Telling you how it makes me feel would be TMI.
The other problem is that every time I've tried it, I've gained weight. Like, pounds and pounds of weight, which then takes forever to get back off. It doesnít seem to matter where the extra calories come from. Iíve tried lowering the fat and raising the carbs and/or protein, and Iíve tried the opposite. Iíve tried every combination known to man of fat/carb/protein, and it just doesnít matter. I ALWAYS gain weight.
So now Iím looking back at where I was the most successful. And that was that first year with proper eating and tracking and no exercise.
The problem with that is that I have grown to LIKE my workouts. I LOVE swimming. Adore it. Iíd cry if I had to give it up. I like the muscle tone Iíve achieved, I sleep better, I breathe better, my skin is better, I havenít been sick in ages. I just feel healthier overall. But I keep gaining weight. Or at least not losing it.
So hereís what Iíve decided to do:
1. Keep my food ranges the same. No change.
2. Instead of swimming hard core 3 Ė 4 times per week, Iím going to swim twice, with less yardage. Instead of working on endurance, Iím going to work on skills. Iíll average between 2,000 and 2,500 yards per swim instead of 3,000 and up.
3. Add in two days of walking, which hopefully I can turn into running. At one time I could run a mile in 11 minutes. Iíd like to get back to that, slowly.
4. Add in one day of biking, as long as the temperatures are above 30 degrees and thereís nothing falling out of the sky.
5. Iíll also do ST once a week, but only because this BLC requires it. I really donít like ST and I may not keep it up after this challenge is over. There are a couple of simple ST routines I can do at home using my own body weight. Or, if I decide I canít stand the ST, I may try a beginnerís yoga DVD from the library.
Biking, walking/running, and ST/yoga donít have the same calorie burn as swimming. But they are equally beneficial, I like them (at least the biking and walking; Iíve never tried yoga), and they work different muscle groups. Hopefully with a little less intensity and no change to the food plan, the weight will start to come off.
If not, well, itíll be back to the drawing board yet again.