Sunday, March 11, 2012

Sunday Weigh-In

This is really sucking. I got on the scale this morning expecting to see some water weight because of PMS, but hoping for a downtick on the scale because I have been eating so much better. Nope. Up 3 pounds from last week... to 210.

I am going to call my doctor tomorrow and go in. I want to be sure nothing else weird is going on here. He has been really good about doing bloodwork etc to be sure of my nutritional status but I am due for a physical anyway, and need some referrals for other stuff like my allergy shots and the new physical therapy clinic for my shoulders.

Tomorrow starts week 4 of Medifast Transition and then, after that, instead of adding grains back in I am going to focus on replacing the last 3 Medifast meals per day with protein-rich snacks. Plan summary for week 4: drop from 4 Medifast meals per day to 3, keep eating 5 veggies/2 fruits/1 dairy per day, but double the protein servings and this can also include beans and legumes now (1 cup cooked beans = 1 Lean protein serving). I am also going to keep logging calories and aim for 1500ish even if I have to add some extra food (in the form of whole foods).

Someone suggested in the comments on the last post that since I can only do short periods of activity right now, I could do *multiple* periods in a day. Simple, but I hadn't considered it. It's a good suggestion. It all adds up and that way I might be able to get in 20 or 30 minutes of exercise without hurting myself. It has been very frustrating to me that every time I add exercise I end up hurt. Not just sore, but actually injured and needing to do rest and ice and antiinflammatory drugs until it heals. I know this is because of my severe degenerative arthritis along with past injuries coming back to haunt me. It is not one of things you can "push through" and keep walking or biking or lifting. I've had enough MRIs, xrays and scans for a lifetime. Looking back with regrets isn't generally helpful, but I will just say to you young folks in your 20's and 30's, don't think your weight isn't hurting you. It is. Even if you don't feel it yet, you may find yourself in your 40's like me with irreversible damage to your body from carrying an extra 100 pounds around for years. It is not worth it. It is really not. Don't let this happen to you. It really does suck.


*FTC-required disclosure: Medifast provided me with its products for my personal use for free.*

22 comments:

Marilyn said...

I have to weigh-in on your caveat to younger folks re. carrying extra poundage... since I'm turning 60 tomorrow, I can attest, it IS TRUE! If you're carrying a lot of extra weight, even if it seems you're escaping unscathed in your youth, when you get older, the chickens come home to roost.... BIG TIME!! My feet began protesting in my 40s, my hips, knees followed suit in my 50s - and now, even tho I've shed 100 pounds, the damage remains: no matter how comfortable the supportive the shoes I wear, I am HURTING if I try to walk more than a mile at a time! When it comes to extra weight, the piper must be paid! XO - M

Anonymous said...

Why don't you swim for exercise? Or take some aquatic exercise classes? Swimming is practically no impact so your arthritis will not be aggravated and you will be less likely to injure yourself while still getting into shape.

Lyn said...

Anonymous~

because I don't have access to a pool.

Anonymous said...

Are there no gyms near you with a pool? Or is it an issue of the gym membership cost? I ask because some insurance will cover the cost of gym memberships to supplement your PT. So, if your physical therapist says "you need to do this work, in the water" and you can't afford the gym membership to get to a pool, your insurance company may cover it.

It's cheaper for them than knee surgery!

Also, many gyms offer discounts for various reasons. And, almost ALWAYS the price they quote can be haggled down. Go at the end of the month when they have to make quotas for membership sales ;)

All of this is moot, of course, if the issue is just that there isn't a pool anywhere near you at all, even in a gym.

Lyn said...

There is one gym near me with a pool. It has three pools, actually. The place is huge, fancy, doesn't offer discounts, makes you sign a long term contract, has a several hundred dollar joining fee... yeah, crazy. Truly. I went there for a free week trial once and tried the old lady swim aerobics :) But no, they don't 'take' insurance either. My PT and I talked about that some time back and there is a PT "pool" that is like a tank you can use to do exercises but is very small, not a swimming area. So I could have used the tank but the PT didn't think it would benefit me any more than doing my PT at home.

I really am hoping someone will build a YMCA pool or a public indoor pool around here someday. I would enjoy that.

Anonymous said...

Just wondering if you've thought about doing medifast (full-on) until you get to goal weight and then transition when you have a little more wiggle room? I guess I'm asking since you still have access to medifast and it has worked well in the past. For me it would be nice to have a plan that takes some of the focus off food/cravings.

Lyn said...

Anonymous~

Yeah, and honestly it is hard for me NOT to keep trying to do that. But I have been on and off 5&1 for two years now. Granted the last year has been more off than on, but all that time eating from packets has me just worn out on the program. My own fault, for not staying with it 100% from the start. I feel like I need a change. I do like using some of the Medifast foods as snacks, though. They are very convenient and have a good balance of protein/carbs/fat.

Diandra said...

Maybe the long time you spent at really low calorie levels tricked oyur body into believeing it now has to hold on to every single ounce. This should change over time. 1500kcal sounds like a good place to be, I'd say.

As for the exercise, you will probably have to take it slowly until your body is once more strong enough, joints and all. Are you still using fish oil? I originally got the advice from your blog, and it is really helping with my knees. (I am running three times per week and strength training on the other days, and these days my knees are just fine, even without fancy shoes.)

lisa~sunshine said...

I went through this same.. upward trend in my weight last year..
I lost a good deal of my weight doing a protein modified sparing fast which is a FOOD way of doing a Commerical Medifast diet.. actually my carbs were a tad lower..
When I reached the end I could adhere to the diet anymore.. I also was dealing with a metabolic adapation which I think you may be as well.. I know there are places that say this doesn't happen but for me.. it did.. I had NEVER had thryoid issues.. yet my body temperatures were very low.. I was struggling with cravings.. wacky thinking.. increasing weight gain despite what I was doing.. major digestive issues and even allergy rash type symptoms which left me even considering I was gluten intolerant.. but what I learned was a put my body through something that was tough and hard.. and I wasn't making the enzymes necessary for digesting certain foods which I didn't eat for a LONG time..
I really think you need to work with your PT and find a appropriate exercise plan for you.. You can get your heart rate up doing only upper body shadow boxing moves.. there is also NOTHING wrong with your walking but it sounds like you need to build up again more than your leisure stroll.. get in more mileage.. like you use too.. little bit by little bit.. or set certain points and do it a tad quicker and quicker..
I'm not really sure what else to suggest since you said your PT talked about wall squats.. so I know those are horrible if someone doesn't do them right.. for the knees.. so I"m a bit shocked they have those on the list..
I also struggle with the gym membership thing because once you sign on to the huge commitment.. then summer hits and having a little one makes it next to impossible to go. .. unless they offer child care.. and also if your comfortable with that anyways.. because I know that after being a foster parent.. like you.. I"m not always eager to just leave my kids in different siutations..
Regardless.. I know you will get there and I know the scale is probably pretty scary right now.. I hope your still taking your photos and measurements because they help.. right now due to PMS my weight is up 6 lbs.. it does it EVERY month.. which makes it so hard to keep moving.. but measurement wise.. I'm the same..

Sarah said...

Agreed. Being overweight leaves permanent damage. Some of just live with sooner than others. Hope your joints are treating you all right today.

Also... I hope there isn't anything else going on.

Kristine said...

I think running to the doctor is a little much. I am not trying to be rude but you just need to relax a little. Stress is a major player in weightloss, Or lack of. You need to eat what works for you, and will work long term.
One thing to keep in mind is how much you have played your body by going up and down in weight a lot. It may just need time to adjust this time around.
I wish you the best of luck.

Lindsey said...

If the scale is going up, I wouldn't move on with transition. That isn't supposed to happen.

Lindsey said...

And especially not adding things like bacon.

Neesha said...

I'm sure it's frustrating. I hope you get a breakthrough soon.

beerab said...

*hugs* Hope you figure it out hun.

I went on MF, it was okay for a while, but then I got sick of the food. I think now I just have some brownies and hot drinks and bars left- that I randomly snack on at work when I want.

Honestly going back to my South Beach diet lately has helped me go down again. :)

Just give your body time! It's probably being resistant (like mine likes to do!)

Anonymous said...

Hey, Lyn, I wasn't sure if you've ever visited this website:

http://www.fatnutritionist.com/

She has some pretty good articles about how you can redeem you can redeem your relationship with food, and, based on some of your past posts about how fat people are treated, I think you'll really appreciate her approach.

Sheri said...

I juts found your blog and LOVE IT!! I too am on a weightloss journey. I started Jan 3, 2011 at 278lbs and now weigh 212. Only 66lbs and have another 45 to go. Am eating low carb/paleo and loving it!

Anonymous said...

Hi Lynn,

Have you ever been tested for PCOS? I have very similar issues to you with the crazy fast water weight gain. I just had blood work done to see if that's the culprit. It can lead to insulin resistance which explains many of your symptoms.

Just a good thing to rule out.

Anonymous said...

Lyn, when I first started maintaining I too gained a few pounds. I was not on Medifast however.

Does Medifast have anyone there that can advise you? Maybe this is normal and will even out.

Dinahsoar said...

I totally understand your struggle. I've been there. My comments, hopefully helpful, are these:

1.Are you actually measuring your food with either a scale or measuring utensils?

Since you are trying to lose keeping within the calorie allotment is very important. If you've set yourself 1500 cals a day you need to stay in that range and not go over more than 2.5-5%. Having a bit of wiggle room prevents obsessive compulsion but not having a hardline stopping/end point prevents success.

2. When it comes to dealing with cravings there are two things to consider. If you can 'afford' the calories, then it is often best to eat what you crave. But..if you are out of calories then you must use a substitute. By that I mean if I were craving a Heath Bar and had the calories free that is what I'd eat. But if I didn't I'd find something else sweet and make myself content with that. Something like a sugar free jello cup with a little whipped topping because it's sweet and almost no calories. Do the same with salty cravings.

3. Hunger and boredom are two big danger zones. Eat enough protein and fat combined with a small amount of carbs so you can limit hunger. And keep busy. Redirect your mind/thinking when a craving won't let go.

4. All the experts say diet to lose weight, exercise for good health. Don't focus on exercise at this point. It may become a stumbling block. It is possible to reach goal without exercise. Once you are at goal then add exercise into the plan. You get enough exercise being a stay at home mom. Mopping, vacuuming, cooking, walking the dog requires constant movement and recent data shows that regular routine movement is more beneficial for health than exercising an hour at the gym then going to sit in an office all day.

5. Don't spend much time thinking about food, reading about food or watching food programs. That will stimulate the appetite and desire for food. Do a craft you enjoy instead. There are many that are inexpensive and the time you spend doing them along with all the other homework should keep you busy and productive.

6. Streamline your food choices. I have been most successful eating the same foods over and over. It's easier that way. A lot of variety is often too stimulating for 'foodies'.

7. Going over your calorie allotment, i.e. cheating yourself, can really on be done about once every ten days and then not more than 500 or so extra calories.

I know I made a lot of comments, but these are all things I learned through experience. I'm not a doctor, nutritionist, etc. so this is not advice. I'm just offering my personal insight and observations.

You've been doing this a long time, just as I had, and I finally figured out the 'secret'. Hopefully you will too, sooner than I, while you are still young.

Anonymous said...

my two-three-four cents: time to get really serious. need to start counting calories 100% and see how that goes after a few weeks. i think medifast really broke you out of a pattern of normal healthy eating that you had previously. i was worried this would happen, it just seems to be the inevitable. This is unsettling to me :/ Please take a step back and look at reality. Be honest about the quantities you're eating. You can't afford to be gaining weight, I'm sorry, but that's the truth.

Along with others I'd possibly consider ditching transition and looking into another way...like i said before, look at how you were eating in the past when you were losing and feeling good.

i hope things looks up for you.

Anonymous said...

Hi Lyn, I'm "Someone" who recommended smaller more frequent exercize sessions. Im up to 4 miles a day now! I added a mile a day 2 days ago. I feel it, but I own it, and will keep going.
I was concerned about how you feel and thought to tell you this. I tried medifast also. I felt crappy, weak and tired, unable to sleep, you name it I felt it. I believe it's because I cannot tolerate all the artificial sweetners they use. A little is one thing, but when I used a lot of it, I peed all day long, and was in the bathroom all night long too. If you log your eating, you may want to look and see if an ingredient in the foods you are eating might be a trigger for you.[salt makes my rings so tight I can't get them off :/] I also agree with Marilyns comment, about the roosters coming home as you age. I must have 200 roosters in my yard right now,heehee. But what doesn't kill me will make me stronger.
Regards,
"Someone" :o)