Changes to get off a plateau
Wednesday, March 20, 2013
Happy first day of Spring!. At least here in my part of Florida, we're having a normal day, not too warm (62 degrees) slightly cloudy with a litte breeze but not a bad day like others are experiencing.
Today I decided I'd try something new to me. For several months I've stalled in meeting my weight loss and exercise goals. That doesn't mean I haven't lost some weight but the plateau has lasted more than two months and I'm starting to see a small increment of increased weight. I've been exercising nearly daily but I'm slowing down on that front too. The current statin drug I take is causing me to feel a lot of pain in my muscles, joints and bones and its getting worse to the point where a long morning walk will result in me spend the rest of the day in bed and well into the next. I've met with my primary doctor and discuss this and other problems with him. He agree that, based on my last two blood test results, I can stop taking the statin drug and see how I feel and if I can exercise again without being subsequently penalized (pain)for my efforts and will revisit the blood work in three months to see how my numbers are affected. I also told him that I'd like to try incorporating a couple days of fasting (600 calories maximum on fast days) and then my normal eating the other five days as per the Fast Diet recently aired on Good Morning America and as being practiced in Britain by its enthusiasts.
I recently read and reread the book 'the Fast Diet' by Dr Michael Mosley and Mimi Spencer. I haven't seen his BBC program on Horizons but have seen excerpts on YouTube and visited related websites. Today I chose to start it as part of my normal routine and chose to fast for my first day. I didn't know how I'd feel and tracked my blood sugar readings several times throughout the day. I use the SparkPeople food trackers to help me stay aware of total calories consumed and the food checker to verify portions and relative values. I decided to have my 600 calories divided into two meals as I like having breakfast. Today I ate some delicious large strawberries (5) and two large boiled eggs. I drank lots of unsweetened and no creamer added coffee as well as consumed several cups of various blends of tea. I didn't experience any hunger pangs just my usual emotional eating urges due to boredom and seeing my 'regular' fare laying about. I thought about sanitizing (visually) my environment for this fasting day but then reconsidered that behavior is something I wouldn't continue to do in the long haul so why start now. The temptations were that strongly felt on this first day as I know that tomorrow I'll be able to eat my preferred regime. For supper I drank tap water and ate 4 ounces of white crabmeat spread over a 3 cup bed of romaine lettuce, spritzed with 10 sprays of Wishbone Raspberry Bliss dressing. For dessert I had a half cup of sliced peaches. I intend to sip on a tumbler of iced tea until an hour before bedtime. For exercise today I did walk two miles and do ten flights of stairs. Granted that didn't net me my daily goal of 10K steps but then I wasn't sure what level of post exercise pain would be metered out. So far the pain is minimal, its there but more closely at the noise level than must take some anti-pain meds. Hopefully this fasting will help me feel better, better manage my caloric intake and to be more mindful of the food nutrient density of my choices as well as the portions, and how I feel. My goal is to reach satiety long before I feel full. Glad to say I haven't experienced any problems with controlling my blood sugar levels, no withdrawal headaches nor strong cravings or sense of denial. I did take time this morning to weigh myself, calculate my current BMI, measure my waist and neck and will use those figures weekly to see if I'm making progress toward getting off my plateau and achieving my short term goals.