Wednesday, July 17, 2013
This morning, I met with a personal health coach to learn more about where I am right now and what I can do to get to my goals. I did something similar back in 2011 but did not use any of the information really until 2012. I thought now would be a good time to go back in, compare my results, show off my progress and get some direction.
She measured my height, weight, body fat percentage and base metabolic rate. We talked about my goal weight and what I can do to get there.
GOOD NEWS: She agreed that 155 would be a good goal weight for me! I'm relieved because this is higher than what's recommended on the BMI chart. However, based on my body type and weight history, she felt this would be an excellent, health promoting weight for me. That's only 18.8 pounds away! She also mentioned that it might be good to go 5 pounds below that so I can maintain in a five pound range but I'll cross that bridge when I come to it.
GOOD NEWS: Although I've lost a lot of lean muscle mass (more on that in a second), my base metabolic rate is still around 1490. Now, my Spark BMR is stated at 1870 so that is a huge difference! But 1490 is not that bad. I can work with 1490. But 70 pounds ago, my BMR was over 2000. So, just a reminder for those of us losing a lot of weight, those numbers change dramatically!
BAD NEWS: She feels I'm eating too few calories (1200-1550). She suggests I up my calories to 2100 with all the cardio I'm doing! I really did not feel comfortable with that. But I also don't want to systematically undereat and crash my metabolism. So, I'm going to focus on getting up to 1500-1800 in the next few weeks. We'll see how that goes. I'd love to hear from some maintainers on this issue. Do you find yourself eating more or fewer calories than what's strictly recommended?
BAD NEWS: I've lost some muscle mass. Not an excessive amount but more than I would have liked. Which brings us to . . .
BAD NEWS: Due to the lost muscle mass, my body fat percentage is still too high, near 40%. She says she wants me to bring it down to 30%, losing 10% of my current body fat.
GOOD NEWS: I also need to lose about 10% of my total weight, so if I can lose 10% of body weight and 10% of my body fat I will really and truly be at goal!
Which brings us to a little poll. I obviously need to step up my ST game hugely if I want to lose the rest of this weight from fat, not muscle. Also, I don't want my metabolism crashing. If I could keep my BMR close to 1490, by replacing fat with muscle AND losing weight, that would be my ideal!
So, what's the best way for me to do that??
B. Lifting Heavy Weights?
If anyone has any ideas on how I can accomplish this, I'm all ears! I'm psyched that I'm so close to my goal and I can't wait to put in the hard work needed to get me there!