I'm going back to my Sunday weigh-ins again. It does help me stay accountable, although sometimes when I am about to reach a certain 'trigger number' (like 199 or maybe 169) I will stay off for a few days to stop the head games. I also stayed off when I was really struggling because the gain was tripping me out and making me want to binge. But I am okay now, so back to the scale we go.
I have been on plan (Medifast) all week. No slip ups. My exercise consisted of about 2 miles of walking (the dog) per day. I am feeling good, the headaches and stomach aches are gone, and the body just *feels* better. I did have a crazy moment this morning just out of the shower. I happened to be looking down when I took a deep breath and sort of sucked in my stomach and I saw this *lump* in the center of my chest. I felt it and it felt like a rock. I immediately knew it was my sternum (breastbone) because, well, that's what's there... but I felt this mild 'sick' feeling and wave of very slight anxiety go over me. In my head was the quiet message, "I don't like this, I don't like finding new things on my body, I don't like seeing bones, this is not familiar, I hate feeling stuff on me that I didn't know was there." I think it stems from the many stories I've heard and seen in real life as a child where people found tumors on themselves and then died. So every time a new bone pops out from weight loss, it scares me a little. But yeah, I Googled sternum pictures just to be sure, and that's all it is. I will be ok. I just have to ignore it for awhile before I fully accept it.
Yesterday I had a planned dinner out. Whenever I do that, I try to look up nutrition information online beforehand and plan what I will eat. On Medifast, the Lean & Green meal (that I make for myself from fresh food... it doesn't come prepackaged) is supposed to be a portion of meat or other listed protein like tofu and 3 servings of low carb vegetables, with limited fats and condiments allowed. We were going to Outback Steakhouse, and I have eaten there before on Medifast. I want to share how I ate *exactly* what I wanted, thoroughly enjoyed it, and did not screw up my day. *Disclaimer - this meal was NOT 100% on-plan for Medifast but it was close enough *for me*. I do try to stay 100% compliant but on some occasions I tweak for whatever reason. I will list the nutrition stats and what it *should* have been so you can see the difference.
I drank ice water with a slice of lemon... 3 large glasses. When the bread came, I was fine. I am back to the "it may as well be a rock" state, where most foods don't bother me anymore. I sliced and buttered it for my daughter without a care. Here is what I ordered:
Outback Special, 6-7 oz steak, medium rare (the website says 6oz, the waitress said 7oz, but either way, it cooks down to about 5oz which is the correct amount for a Medifast Lean portion).
If you order this steak, it will cost you 332 calories and 19 grams of fat.
*But*, if you do as I do, and ask for the steak with *no butter* (yes, they butter their steaks), you can enjoy it for only 230 calories and under 8 grams of fat! Perfect for a Medifast Lean.
This comes with 2 sides. I ordered the broccoli.
If you order broccoli at Outback, it will cost you 150 calories, 11 grams of fat, and 607 mg of sodium.
*But*, if you do as I did and ask for the broccoli plain and steamed with no butter or seasoning, you can enjoy it for only 44 calories, half a gram of fat, and 42 mg of sodium.
For my second side, I ordered the Blue Cheese Wedge salad.
This is the indulgence, right here. I get it as-is. Usually, I get dressings on the side and if I were being 100% compliant I would have said "no bacon" too. But I so enjoy this salad, and rarely have it, so I make it work.
I enjoyed this salad (large wedge of iceberg lettuce, some cherry tomatoes, a few red onion slices, crumbled bacon, blue cheese dressing, and balsamic vinegar) and it cost me 357 calories and 24 grams of fat. I left about half of the dressing and some of the onions on the plate, so probably a bit less than that.
The whole meal was 626 calories, 32 g fat, 1755 mg sodium, 45 g protein, 34 g carbs.
Ordered from the menu *as is* would have been: 837 cal, 55 g fat, 2329 mg sodium, 45 g protein, 36 g carbs.
So don't be afraid to ask for no butter etc. It does make a difference.
A Medifast Lean & Green should be: 250-400 calories, 10 g fat, <1250 mg sodium, 25+ g protein, and <15 g carbs. So I went over by 226 cal, 22 g fat, 505 mg sodium, and 19 g carbs. My own personal way of adjusting for some of that was to skip one Medifast meal (100ish calories, 15 g carbs, not much fat). Not a *kosher* way to go about it, but I wanted my nutrition stats at the end of the day to be close to ideal, so this is how I did it. I was completely satisfied with my eating yesterday and feel great today. I know some folks will disagree with how I handled it, but hey, I gotta do what works for *me.*
Scale says 182. That's down one pound from yesterday and a loss of seven pounds from last Sunday. I'll take it! I have a busy day ahead of me so I will catch you guys later!
*FTC-required disclosure: Medifast provided me with its products for my personal use for free. I am not paid or compensated in any other way for mentioning their products. Medifast states an "average weight loss of up to 2 to 5 pounds a week."*
Friday Update and Reality Check
1 day ago