Archive | April 2014

Week 34: Progress Report

Apr25

With last week’s achievement of 40 pounds down, as well as a doctor’s visit yesterday, this seems like a good time to write up a progress report. (No new number on the scale this week, but I’m close!)

There are the measurable things, of course; weight, which we know. Measurements have gone down, with the somewhat surprising loss of an inch in my neck measurement, but I’ve always maintained that weight loss is most obvious in my face, first. There are things like a slight improvement in my blood pressure readings, and I’ll know how much my labs have changed early next week. These are solid, quantifiable things which I can point to, when I’m not so steady, and say “see? Progress!”

There are other measurable things, as well, although they’re not quite as quantifiable as the first more scientific methods. My clothes are fitting better, which I’ve mentioned before, but I’m finally reaching the point where I’m starting to step back down the ladder, size-wise. I’m able to wear several pairs of pants and jeans that I couldn’t wear 40 pounds ago. I have two rigid titanium-frame leg braces; one was measured at a larger size, and that one now fits. This is really good news, because the leg brace stabilizes my more troublesome knee, and will allow me to move more. More movement? More progress!

Then, there are the things that are difficult to gauge, except when you feel them, you just know things have improved. These are the ones I tend to doubt when I’m feeling discouraged, as if I just imagined them, but they’re pretty important, too.

I just feel better. Because it’s easier for me to move, I’m moving more; I’m getting out and doing things. Twice, this week, I’ve been out and walking enough to cause soreness in my leg muscles. It’s a good sore; the kind you feel when you start exercising, again. I can spend longer periods of time up and on my feet, whether it’s standing or walking; I went garden plant shopping with my mother, and while I was pretty achy by the time I got back to the car, I never stopped to sit and rest. While this might seem small to others, it’s progress for me.

The biggest improvement, though, is that I feel like I’m gaining momentum; I am more confident that as long as I keep a good attitude and am willing to adapt and do what’s necessary, I’ll eventually reach my goal. While I still tend to beat myself up over having allowed myself to regain wait I previously lost (how many times over?!), knowing that I’m successful now and that I’m making progress now has lessened that sense of self-loathing I feel when I’m not making an effort. That stupid, helpless feeling that I get when I know I’m giving up on myself, I know it’s a stupid thing to do, and yet, I do it anyway.

40 pounds of me are gone, but the best part of me is still here.

Week 33: Choices and Adaptation

Apr18

Good news this week! I have not only lost weight, but I’m now officially 40 pounds down! I am delighted!

There are simply times when weight loss doesn’t happen. Yes, there might be other changes going on within the body, or physiological reasons why the scale isn’t moving, but those times can be very frustrating. Call them stalls, plateaus, slowdowns — regardless, the result’s the same. When you expect change to happen and it doesn’t, you have choices to make.

A 40 pound jug of water

You can wait it out and hope that whatever happens to be going on in your body sorts itself out. Sometimes, this is exactly what happens, so getting in a rush to change things might end up disastrous. So much goes on in our bodies that we are unaware of; inflammation or small infections may cause our bodies to hang onto weight.

You can examine what you’re doing to make sure you haven’t slid off course. That’s always wise; if portion control is a problem and your portions are getting bigger, that might be all that needs to be adjusted in order to continue losing.

You can, of course, also react to frustration with subjectivity and decide that you don’t care if you put on ten pounds, you’re going to eat that chocolate, because your stupid body isn’t cooperating, anyhow. That’s never a wise choice… but it’s certainly a common one.

You can also reassess, and review what you’ve been doing that might be working against you, especially if you’ve been objectively keeping track of your loss patterns and you know what you’re experiencing is outside of the norm.

This last choice is the one I made this week. As I wrote last week, I have to make sure I’m doing everything right in order to lose. This week, I have been returning to what I know works for my body, instead of letting myself slide on the things I don’t much care for. It’s an easy thing to do; the parts of any plan that we don’t like are usually the first ones to get cut, and it’s there that we have to look for keys to why the plan may not be working. Eliminating something that’s part of an efficient plan, just because you don’t like it, is subjective and likely a cause for self-sabotage.

This week, I dedicated myself to getting myself back on track, and it worked. This journey is made of constant adjustments and reassessments, and as long as I keep my mind on the long term goals instead of the things that bug me (like drinking enough water), I’ll continue with my success.

“If the plan doesn’t work, change the plan — never the goal.” — Unknown

Week 32: Focus

Apr11

I’ve been struggling with weight loss, it seems, for the last couple months; I haven’t seen a real loss on the scales since mid-February, I think. For now, I’m taking the attitude that I need to pay close attention to maintaining if my body isn’t releasing weight.

But it’s more than that; I need to own that I’m not doing everything possible to produce the results I want, and I need to get my focus back on success.

For most people with no contributing issues, watching food intake is usually enough to lose weight. For me, that’s not so; I need to have several factors in line before weight loss occurs. They are:

 

  • Eating right — of course. I have to make sure that not only am I eating right, but that I’m eating at the right times. Smaller meals that are more frequent throughout the day, and not too late in the day, work for me.
  • Drinking enough water. I admit I really struggle with this. In order to lose, I must drink half my weight in ounces. Any less, and it’s rare that I lose. If I’m not properly hydrated, I’m not going to lose. I use a program that tracks and reminds me when it’s time to drink more, and at my weight, I’m drinking well over a gallon of water a day. I admit it’s an incentive to lose weight, just so I don’t have to drink so much.
  • Exercise. Which, for me right now, is the concerted effort to move more. As I lose weight, movement is easier, and while I’m not currently using a structured exercise program, I’m working my way up to that.
  • Proper use of medication and supplements. This means that I need to be consistent with prescription medications, take them at the right time, and take them properly. I also take some supplements, and they also need to be taken properly.
  • Sleep. I need at least eight hours of sleep. If I’m not sleeping well, I will not lose weight.

 

Of the above, I can always do better on every single one; they are within my control, except sleep. I can work on improving sleep, though, through a variety of means, including stress reduction.

I am currently six pounds above my low; this is an improvement from last week, overall. I plan on making sure I pull all of the above elements back into place, because I have a ton of great reasons to continue on this journey.

Week 31: On the Move

Apr5

I did not see a loss this week; however, I was on a mini vacation for much of the week, and so my goal was not to gain. Unfortunately, I do have several pounds I need to lose, but I’m back on track and moving forward. While the scale may not be tipping in my favor at the moment, I’ve been getting many more benefits that have nothing to do with a number on the scale.

Which is exactly what I want to talk about, today: movement.

I’m committing to moving more; in fact, I think it’s necessary. I lead a sedentary lifestyle, and I am working to change that.

While I was out of town for several days, I moved a lot more than normal; not just walking, but getting out and about, as well. Any movement, for someone of my size, is good — not only physically, but mentally, as well. It doesn’t make a difference if it’s a trip to the bank in the car, sitting out in the backyard enjoying the day, driving, walking, shopping, finding a bathroom in an unknown place; it all adds up, step by step, muscle by muscle.

Especially with spring now upon us, it feels good to be out and moving. While I was out of town last week, I drove up to one of my favorite places from young adulthood; a waterfall that’s tucked just off the road on a scenic highway, not far from the city we were visiting. I went there alone, and it was wonderful to experience fond memories, and an appreciation for the natural beauty of the water and the rugged terrain. Standing there, I felt a sense of independence that I haven’t felt in some time; I am often dependent on others, and being out there, alone, was invigorating. I would have loved to have simply stayed there for a while, but time ran short.

Certainly, I can imagine such experiences, and while memories are great, there’s nothing like being there. I would much rather be at Natural Dam than to admire a photo, no matter how beautiful the art. I’d rather dip my feet in the Caribbean waters than to just gaze at scenic photos of a Cozumel beach. I’d rather be sitting across from an old friend, face to face, than texting her. Doing these things are no small feat for me; they take a lot of effort, and yet, they are their own rewards. I gain so much more by doing than sitting and wishing.

For now, I’m working on moving more, even if it’s just around home. As I become capable of doing more, I know the benefits to my body, as well as to my mind, will be exponential. Not to mention, it’ll pay off with better health. It’s worth the effort.