Weekly Digest 46 6/14/19-6/20/19
This week was one where very little of note happened. Those kinds of weeks are some of my favorite. It means it was a week where I could spend a lot of time working on what I want to work on. This week featured a lot of sun and time outside. I biked a significant amount this week and mixed up my exercise routine like I was hoping to do last week. So all things considered, I am pretty pleased with how things went. Except for the results…I saw no change this week – no net loss or gain. So that keep me at 208 pounds lost. I am pleased not to have gained weight, but sure wish I had seen some progress.
Over the last few months, I have seen a significant number of weeks where I have no loss and perhaps some minor gains. In fact, many months over the last half-year or more have seen a see-saw battle occurring where I go back and forth and net only a minimal amount of total loss. Combined with increased physical activity, the inevitable muscle being built and redefining my body shape, there are a lot of factors which could contribute to this. So I acknowledge that this struggle is not entirely negative.
Naturally, I still want to see my overall weight going down, but I think it is important to be realistic in managing expectations. The fact that I am really enjoying the early part of the summer and spending a good deal of time outside biking or walking is, clearly, contributing to building muscle and reshaping my body from the sedentary lifestyle I previously held. Since muscle weighs more than fat, it is very likely that is the source of *some* added weight. So understanding that this process is not entirely a bad thing is an important point to keep in mind.
Rationalizing a plateau of weight gain also doesn’t help me. So while I do believe I have been adding muscle, I also must acknowledge that my diet is not nearly as strict as it was a year ago. For instance, over the last few weeks, I have made a few batches of shortbread for parties or happy hour events. While I love doing that, and it is SO much to bake or cook for people, I also have to acknowledge that doing so means I will consume a few pieces of shortbread. The secret is to keep it to a minimum. BUT …my point is that this is emblematic about how I have ended up with more sugar in my diet. In yet another example, I also have a tendency to put sugar in my coffee. I need wean myself off of that. The increased sugar intake, continued struggle with crackers and cheese, and my tendency to reach for a spoonful of peanut butter as a quick snack, all contribute to a diet that is less clean than optimal.
Everyone’s body is different, metabolisms all process fuels at different rates. For me, I need to remember that my body is not very forgiving and my intake needs to remain a bit cleaner than what it has been, on average. While being able to enjoy a realistic life is a major key to not driving yourself crazy, I think it’s equally important to remember that balance is a two-sided equation. Not only do we need to make allowances for enjoying life, we also end to check ourselves and not go overboard. Finding that happy medium is a task unique to each individual and can present struggles all its own.
The Injury Report:
This is one of those rare occasions when I get to report that I am feeling perfectly healthy and nothing is slowing me down from being active. Although, curiously, I am discovering this week that I get sore if I sit too long at my desk. Clearly I need to make some alterations with my desk chair …and sit in it as little as possible. That’s a small matter however, and I am happy to be healthy!
Intake this week was not too bad. Overall calories stayed inline with my goals, but as I mentioned above, the sugar intake is higher and my snack choices, while not awful, are probably not as clean as I would like. The culprits this week are some of the usual suspects; crackers, peanut butter, sugar in coffee, and the newcomer is shortbread. The shortbread is particularly brutal on the ‘ol diet but it is just made for events so my intake manageable.
I also need to celebrate the successes. . I often point out the infractions on my diet but should also point out where I am doing things right. A big success for me is my dinner meal. That has been balanced, healthy and within calorie limits on a very, very consistent basis. I am quite proud of that and know that it is a major victory in maintaining a healthy diet. Also I had a good week on the alcohol front – just a couple glasses of wine and a beer at a happy hour event. While things like this may seem small, they add up to a lot.
This week I benefited from some good weather and was able to get in a fair bit of biking. I’m quite happy with my activity levels this week. I biked 61 miles, walked 3.3 miles and did one day of free weights. Plus, my biking had good variety through different routes. I am pleased and am not sure I could reasonably improve on that.
Well, this week it IS a bit frustrating to put in that kind of exercise and not see any weight loss, but I also have to acknowledge that maybe the sugar intake is part of the reason why. That needs to be my focus for next week – keep up the good exercise numbers, while reducing sugar in the diet. If I can pull that off, perhaps we will see some more weight loss. It’s a pretty simple goal, so let’s hope it all comes together!