June 11th, 2014 Weigh-In Edition
One of the things I explored during my initial weight loss was the emotional/psychological effects of weighing. I knew how the scale had effected me in the past and I refused to give it that power any longer. One weigh-in where the results didn't measure up to my expectations, and my mood and attitude would do an immediate 180. I worked so hard, didn't I? Of course it creates uncertainty about everything we're doing...and since many of the things we're doing seem slightly foreign as we work at building new habits and behaviors, it's easy to let one bad weigh-in become the catalyst, throwing it all out the window...our plans, our hopes, our dreams, our health...everything. A less-than-expected weigh-in result could mean several things: You're retaining water, you're building lean muscle, your metabolism is set to super low, thyroid issues, accuracy issues in tracking/counting, and several more, I'm sure. Whatever the number, it doesn't define you and it doesn't say anything bad about you and what you're doing. It's not an accurate indicator of whether or not you're doing anything right or wrong. It's simply a check up to see how your body is responding to what you're doing. If it isn't moving for prolonged periods of time even after making adjustments to your approach, then a doctors visit is in order to rule out things like the above mentioned thyroid issue. But there's a flip side to this scale emotions/psychology dynamic.
I weighed today and discovered a 16 pound loss for the last three weeks. This brings my total loss for the last seven weeks to 41 pounds. Having experienced this "it comes off faster in the beginning" dynamic before, I know not to put too much stock in these numbers. It's different when you start from a much larger weight like me. It does come off faster at first. I've paid special attention to my nutrition better than I ever have before and I've made it important to exercise at least six times a week. I'm eating well and moving my body and thank God, it's responding in a positive way. I'm very grateful. If I only had 20 or 30 pounds to lose, then a much slower weight loss and smaller number would be expected and considered fantastic. It's all relative to the individual. One person's 20 is another person's 150. The dynamics in play are largely the same, only the numbers are proportionate to the unique individual. What I'm saying is...
This quick start will slow in a dramatic fashion. So, as pleased as I am with the numbers thus far, I'm not allowing my early success to give me an inappropriate level of expectation for future weigh-ins. It's worth noting that during my initial 275 pound weight loss, I lost the first 200 pounds in slightly over 10 months--then, I spent the next year and four months losing the last 75 pounds. I lost 275 pounds in 26 months and 1 day...and that averages out to 2.6 pounds per week. When you analyze the numbers like that, it's perfectly reasonable. It all catches up and levels off. My body will adjust, demand to be challenged more in the exercise department and it will respond differently as I proceed. The important thing is, I shall proceed regardless. When my approach needs adjustment (and it will), I'll be open to adjusting. I'm convinced had I upped my calories from 1500 and dramatically increased my workout intensity/routine, I could have lost the last 75 of my initial weight loss, much quicker than 16 months. Hindsight is golden with the proper perspective. But the larger point is, this is a learning process. It's a unique to the individual, learning experience. And as long as we allow ourselves to be open to learning, then we can only improve the quality of our journey.
Weigh-In May 21st, 2014
Weigh-In today June 11th, 2014
Today was a challenge in other areas, namely sleep/rest. It was a very long day and since I insist on postponing breakfast until after my weigh-in at the doctors office, everything was late. I had a late breakfast, a late lunch and a late dinner. I didn't leave the studio until after 5pm and it was in that moment I had to make a decision. Do I go straight to the Y for a workout? Or do I do what my body is screaming for me to do, go home and go to sleep for a good nap. Common sense says workout first, prepare dinner, write and actually get to bed at a decent time--but this is where my unique set of personal circumstances come into play. I knew we were expecting storms overnight. I'm on call 24/7 during severe weather season. If severe weather threatens our listening area, I'm headed to work to report the details live as it happens. Gayle Williams shares this responsibility with me and together we've won back to back Oklahoma Association of Broadcasters Broadcasting Excellence Awards for our coverage in 2012 and 2013. We take severe weather coverage VERY seriously around here and it shows in our commitment. Knowing that there was a 90% chance of me being activated late or in the middle of the night, I chose option B. I headed straight home for a good nap, just in case I needed the rejuvenation for later in the night.
I prepared a late dinner and dessert (cinnamon/Stevia baked pears) and I feel good. I had planned to get a late night workout in, but instead opted to allow this to be my one day without a workout. I'll be fine and I will experience the elliptical at the YMCA again tomorrow.
As I write this, I'm monitoring a large line of severe thunderstorms moving toward our listening area. In fact, just now a warning was issued for Grant county, the county immediately to our West. It's likely not in our listening area just yet, but will be very soon. As expected, I'm headed back to work shortly. I'm confident I made the right decisions today and I feel fantastic about this tremendously positive momentum I'm enjoying. As I proceed one day at a time, I'm paying special attention to my awareness of emotions, stress and attitude--and how these effect my perspective and resolve at particular points throughout any given day. I'm learning so much about myself!
Thank you for reading,