Diet success? Yes – down 1.9 for the week. Okay, being sick probably aided in that effort, but still. Unfortunately, I’m dealing with an uptick in pain the last couple of days. It’s hard to have pain in tandem with my weight loss efforts. I made the decision to see my doctor about it (something I don’t relish) and she can see me this afternoon (yikes), so, off I go …
On to the blog for today: You know I’ve stayed clear of crash dieting or extremely low calorie intakes to achieve this weight loss goal I’m after. My diet plan creates a safe calorie deficit by lowering my caloric intake. It’s generally about 15% less than what I would normally need to maintain my weight. There are really good calorie calculators out there if you want to find out your recommended calorie needs. Here’s one if you’re interested: http://www.calculator.net/calorie-calculator.html Because I am morbidly obese, I began with a maintenance calorie count of 2500 per day, which seemed surprisingly high until I realized I was doing that and more, every day. As such, I began the weight loss plan at 1750, then month two at 1500, and am now at 1250 for the duration.
There are many differing views of the titrating approach to calorie reduction. But this diet is designed to help the body “adjust” to a life style change – not a shock and awe method. The menu doesn’t change, but the portions and “extras” do. For me, this has been a really workable strategy. In fact, I haven’t really noticed the gradual change. And in general, since I’m following a very specific diet plan, while also monitoring calorie intake and activity/exercise, I have a good set of checks and balances.
About the checks and balances … First off, I have specific menus, grocery lists, and daily supplements. Those are the no-brainers. Do it, check it off. But I’m also increasing my awareness of all aspects of weight loss through my FitnessPal app and Fitbit. I’m a good hands-on learner. In the old days, I was a “write everything down” kind of gal. Now… physically entering the foods on my app, seeing the calories, and realizing the totals, can be both inspiring and sometimes deflating, depending on the day. But it’s honest and visual, and I like that.
I’m also committed to cardio exercise. The hope is always that exercise will increase the calorie deficit and also create a better body. Dieting gets rid of fat, but it does not shape your body – exercise does. But because of my back problems, exercise is also a major challenge. I know that exercise will improve muscle tone and increase my metabolism as well as improve my cardiovascular fitness and general health. But how do I get that all in?
Well, the pool of course, is my primary exercise source. Still doing my 2-1 plan: two days at the pool, one day off, with a 90-minute workout each time. And walking. I continue to up my step goal each day. Still have two weeks to get to 5000! But I know I also need to do resistance training. Dieting usually causes loss of muscle mass, which decreases metabolism. So, resistance training should help stave off the loss of muscle and increase metabolism. And we all know it’s muscle that gives the body a healthy, shapely contour. So how do I do this?! Some time ago, I invested in therapy bands to do manageable resistance training while not aggravating my injured bits. But, (I hang my head) I didn’t even try. No time like the present …
Other exercise options – running, weights, high intensity – not even a consideration. Right now, I just want to keep doing what is best for my less-than-okay body. So I’m going to make an effort to use the therapy bands and perhaps my therapy ball. I’ll establish a schedule for that once I see what works. I’m looking forward to the day when I can get back on my wii-fit board (still too heavy for it). And, of course, the ongoing hope for easier walking …