I am happy to say that after my last update where I had gained back some weight (and lost it and gained it back), I am now completely back on track and trending down. I still haven’t changed a whole lot in my diet. The post-lunch snack is different or eliminated for most days. I have also been grilling more of my dinners, which I think cooks out more of the fat than baking it in a pan. I have been walking to work a whole lot more. As we get nicer days, I get 2 miles of walking. Since the walk to work has me carrying about 12-15 pounds of additional weight from my backpack and it’s entirely uphill, I get even more of a workout in the morning. I’m getting at least 3-4 days a week of walking to work.
I’ve also been having a problem with my hip and back, which has been going on for longer than I’ve been writing about my weight loss journey. After seeing a doctor, I was sent to physical therapy. The PT has helped my hip and back quite a bit, but the therapist said that I shouldn’t use the elliptical machine we just bought a few weeks ago (I’m sure that will change once I get the joint problem under control). What PT has been doing for me, however, is making me more flexible. She has me doing a bunch of stretches and exercises for my back, hip, and legs. While they aren’t the most intense exercises, they do have me working out a bit, especially one that is a modified push up. My triceps are going to be huge!
I recently started to notice that my pants are a little bigger, my face is a little thinner, and my gut and moobs (man-boobs) are smaller. This is the main reason I’m doing what I’m doing. Visible results are the best motivation for this whole process, but it’s taken a few months to see them. I don’t mind though. As long as my weight keeps trending south and my body keeps looking a little better, I’ll be perfectly happy.
Now that spring has fully sprung, I’m planning on going for a nice long bike ride today. I’m hoping to get in at least 10 miles, which isn’t all that much, but I’ll be going with Susan who doesn’t ride as fast as me. I might even go for another one tomorrow depending on whether or not we get everything that needs to get done today finished.
While I still weight myself everyday, I have made Friday my “official” day of record for my weight. As of yesterday morning, I was 233.2 pounds, putting my weight loss at 8.4 pounds. It’s been slow going, but that’s how I want it. I’ve lost weight more quickly in the past and I gained it all back just as quickly. I’m hoping to be under 230 by June. That means I will need to lose an average of just under a pound per week. It’d be more than I had been losing up to this point (on average, of course), but with the nicer weather, more yard work, more walking to work, and hopefully more biking on weekends, I think I can do it.
I commend you on your efforts. You should be happy with your progress to this point. If you continue at a one pound per week pace you’ll be doing great. As a fitness professional with over 20 years experience I’m constantly working to disprove the myth that you can continually lose 2 lbs a week. Weight loss doesn’t work in a linear fashion. You’ll have peaks and times when the weight loss is slower. The secret is sticking with it long enough to start the weight loss going again. Your body simply works in these patterns of adjustment as it’s always looking for a state of homeostasis or balance. When you get stuck in a rut, simply look to adjust your calories and change up your training routine. This surprisingly may mean INCREASING your calories in times of a plateau to kick start your metabolism again and readjust hormone levels. One of the best things someone can do who is trying to lose weight is read up on how the hormonal system effects fat loss and how you can adjust correctly with changes in your energy intake and energy expenditure. More exercise is not always better and further calorie restriction in times of a plateau often results in a slower metabolism and diminished results. Keep up the good work!