Sunday, June 30, 2013
Last October, about 8 months ago, I set a goal to lose from 170, a high I'd reached by not paying a lot of attention to what I ate, down to 155, what I recall as my high school weight. About 15 pounds in 8 months. Spark showed me that my weight loss was a saw toothed decline, more or less along the intended line, There was a spike from 159 to 163 while my wife and I were visiting in England and I was eating those wonderful English breakfasts every day! Another spike, from 156 to 163 occurred when I changed my activities after developing some leg pain associated with a diagnosis of a pinched nerve. There has been a sharp drop from that peak over the past three weeks as I've engaged in prescribed physical therapy. The amazing thing, unfolding before my eyes, has been seeing my scale reflecting weights under 155 for the past three days. This is a brand new low. I have not see 155 in many years. I've seen 157 or 156 a few times, but never maintained that weight to the next Sunday before. Now I've been at or under 156 for a week.
Can I maintain this? Maybe. For much of this last 8 months I've noted my weight stubbornly sticking around 160 pounds. My suspicion is that I've adopted a diet that is maintenance for 160 pounds. If I can hold onto what's happening right now, I may be able to enjoy eating and still be on a maintenance diet for 155 pounds.
My scale measures body fat. I think it does this poorly. Mine has stuck at about 27%, plus or minus 1%, throughout this entire weight loss (and gain) period. That suggests to me that I've likely lost muscle and fat in equal proportions. My new challenge is something that fits nicely with my therapy for a pinched nerve in my leg and with therapy over the past year for recovery from shoulder surgery. I'll now add some strength training for upper and lower body as well as core. This fits with what the professionals want, and also with my own goals of having the strength to do a through hike of the Appalachian Trail next spring. My next challenge will be trying to find a way to get a clear exercise plan, fitting my own needs, into my Spark plan. And I'll be working to reduce body fat without increasing weight. Hopefully that will indicate a larger percentage of lean body mass, that is, muscle.
So, today is a monumental Sunday. The first in years where my weight has finally fallen to (and below) 155 pounds. After years of paying some attention to diet, and 8 months of closer attention. I'm really pleased. I'll go out and celebrate with a walk through one of the local parks! And begin work at changing my mix of fat and muscle while keeping my weight right here.