I still feel bad. Not much more I can say about that.
I’m still trying to figure out which way is up, and set my course. My wife has been trying to provide moral support as best as she can.
Exercise: I exercised once on Tuesday for 30 minutes on the treadmill at 4.1 mph and 3 percent grade. I finally broke 2 miles! Afterwards, I did two … er … one and a half sets of 10 ab-crunches, as well as upper body weight training.
My asthma has been really bad lately, so it’s been a struggle finding some clear time when I felt comfortable enough to exercise. However, most of the lack of exercise has been due to a lack of time and effort.
Thankfully I didn’t get too winded on Tuesday. It was evident to me that I had lost a lot of tone, but not nearly as much as I had feared.
Nutrition: I lost another pound! I’m at 226 pounds now, but no patting me on the back yet. I got back on the nutritional protein drink again in and effort to get all my vitamins and get my protein levels up.
I’m still not getting enough fruits and vegetables every day, but I’ve made attempts during the day to drink juice, eat raisins and baby carrots.
Did I mention that I can no longer wear my wedding ring? I nearly lost my ring about a month ago when I was out dining with Laura and my friends. I returned from the restroom, sat down and noticed that my ring was gone. It had slipped off while I was washing my hands.
I’ve lost so much weight over the last few months, it falls right off my finger with ease. Thankfully I haven’t lost it, but just to be safe I leave it off and store it in a safe place.
I should have some blood tests in July, so I will be able to see how I have done in getting my cholesterol counts in order.
Your net result this month was a weight loss of 3 pounds. Even though you are not tracking every fat gram and calorie, you have certainly integrated better eating behaviors into your lifestyle. You don’t have to deprive yourself of tasty food or eat like a bird to lose weight. It is consistent, lower fat, smaller portions over weeks and months that make the pounds fall off.
Be careful with that wedding ring. You will need to get it sized down!
Think about how we gain weight. Does a person gain weight at a rate of 2 pounds a week? I certainly hope not! It takes a lot of food to gain 8 pounds a month! So, when you get impatient with weight loss, think about the reverse situation. It also takes a calorie deficit of 1,000 calories a day to lose 2 pounds a week!! (Increased physical activity will help with the calorie deficit also.)
Because of your post-vacation work-load, get realistic about your food records. As long as you continue to lose, you don’t need to record each food item. We can always go back to this tool if your weight loss stalls. Instead, make a daily food journal note. State the day, and make comments about your food choices, eating challenges that day, and how your mood may be affecting your food intake. I need you to be attentive to your food intake, but not obsessed with it.
Will this work?
Thanks, and have a good week!
Hang in there. I hope things get better for you.
From personal experience, I can tell you that during extremely stressful times exercise has been very helpful in getting me through. I am glad that you at least got in the one session; one is better than nothing.
Try to build on this for the upcoming week. Get in at least two exercise sessions if not more. With your asthma, be sure to cool down properly after your cardiovascular exercise — taper down the intensity for the last few minutes of the activity.
As for your weight training, try to get in two sessions this week. Be certain to stretch afterwards to reduce soreness. I’m confident that you will have a better week. I look forward to hearing about it.
Tags: exercises, gain weight, nutrition