The It's-Working Health Plan for Oct 26-Nov 1
Saturday, October 26, 2013
I learned this weekly planning thing from a diet support group I was part of some years ago. With their face-to-face help and the WW Online tools, I had gone from 190-145 (goal reached in Jan 2005). But 145 was way too little for my relatively heavy and muscular frame (I was hungry and became uninterested in sustaining a focus on food control to the detriment of any small pleasures) and I rather quickly bounced back up to 157, which was perfectly healthy but seemed like an emergency at the time. So I joined the face-to-face program again (The Reasonable Diet, http://www.reasonablediet.com) only to be put in the "graduates" support group for onging maintenance. I now see the wisdom of that... eventually I let this lapse and bought comfortable uppper-150s clothes.
Anyhow, life moved on in various ways, and I went down to 145 at a period of extreme stress (2009-2010), got injured, and then landed in the low to mid 160s for a long time. Actually, that was a pretty good place too! But another stressful spring took me into the high 170s, and when I saw 177 and realized that I wasn't that far from my highest weight, I knew I had to get serious again.
This time, though, I know to be satisfied with a small change. I'm so grateful this week to have seen 173.8 on the scale. It's not a big change, and I've had several days this week when I ate above range, but it's a real change and it shows me that eating within range more days than not will get me back into the low 170s and then maybe back into the upper 160s. This time around, I'd be very happy with the 160s, in part because I am much more muscular than I ever was before, due to 2-3x weekly strength training since July 2013. All I can do is keep a healthy balance and see what's attainable, within reason.
This week, I wore pants that had been tight, and they felt comfortable again. In another pound or two, they will feel even better. This is the kind of triumph I'm talking about; I'm not really looking to be less than a size 14 (I'm 5'7"), I'm just looking to fit into my size 14 pants again, comfortably.
So this week, as usual, the plan is simple:
--Exercise and enjoy my new Spark Tracker. Since my main workouts are walking, this is a fantastic little device!
--Track all my food, and notice any stomach sensitivities that I can
--Yoga podcasts and active relaxation to help with sleep
--Plan on 9hrs sleep a night or more. Because it's that time of year, you need extra.