Every time I get on my-viking-journey webpage, I get just a bit more nervous about the trip … my weight … my pain level …
Sandy: Stop worrying! Ya, that’ll happen.
Oh well, I had two great days at the pool so far this week. Not too much pain and I was able to walk up and down the stairs pretty well. When I say “pretty well,” I really mean that I was actually able to walk the stairs, period. That, in itself, is a positive.
Not doing so well at the steps per day, however. I just can’t seem to get more than 4,000. At that point, my lower back and hips are screaming at me to stop. I’m still going to try and add in increments, but I’d hoped to be easily at 5000 by now. The good part about going to the pool is that I also stop at a store and walk. So, maybe as I get back into the swing of things?
I had an incredible night of sleep – 8 hours 6 minutes – only three minutes restless during the night, total. Seriously, only three minutes. I didn’t even get up to go to the bathroom, which normally happens around midnight. I have discovered that the zero-G position is a true gift. If you have back pain, consider an ergo foundation for your mattress!
Body fat has become my angry obsession. I read everything. I’m always measuring (pinchable, squishy …). It doesn’t help anything, just makes me more aware. Fat doesn’t just store calories, is releases hormones that affect other organs. Visceral fat sits near organs, and can raise LDL (a.k.a. “bad” cholesterol) and blood pressure. Visceral fat also makes you less sensitive to insulin, hence the likelihood of Type 2 Diabetes. All bad news for the morbidly obese.
So here’s what I found out today …
It’s all about APPLES and PEARS
What does fruit have to do with it? Well, these two fruits are a good visual of where most of fat is stored on the body. Pear shape – fat stored in the lower extremities (hips, thighs, buttocks) as subcutaneous fat. Apple shape – fat stored in the upper region (belly, chest) as visceral fat.
I’m definitely an apple – age, gravity, hormones – and it’s all hanging around my middle. Belly fat is annoying! And heavy. I was sad to know that healthy women should have a waist circumference (that’s measured at the belly button) less than 35 inches. I’m WAY far from that number. My waist-to-hip ratio is not good either. Healthy is less than 0.8. Again, so not in that range.
I’m genetically pre-disposed to store visceral fat. And unfortunately, you can’t forcefully spot reduce the fat around the belly. Seriously, no matter how many crunches you do. The next best thing is to live a healthier lifestyle – and I’m trying.
So, here are my new goals.
- Tracking. In addition to weight, I’m going to track my waist, hip and even neck circumference. Another way to see how things are improving as my measurements change with weight loss – visual motivation helps.
- Sweat for 30-60 minutes each day. Visceral fat apparently responds well to regular endurance exercises, like swimming – one’s that elevate heart rate. I still intend to swim five days a week, and I’ll look for alternatives on the other days.
- Stay on the diet. Period.
- Sleep more, stress less. Okay, easier said than done, but in order to take care of my body, I also have to take care of your mental state. As for the sleep part, it will mean going to bed earlier, but I really do feel so much better after a quality night’s rest. I’m not one for meditation, but just some calming relaxation may in order.
Some life stuff has kind sabotaged my health and fitness goals recently, so staying on track, caring for my health, and calming my mind, are all great goals. It’s not just about my health – it’s ultimately about my happiness.