Sunday, March 24, 2013

April Plan... Early

There's only a week left in March... hard to believe. In anticipation of my monthly weigh-in next week, I've been paying close attention to how my body feels and what my emotional state is. I know I tend to be a bit reactive to the scale, so it is essential for me to gather *other* feedback as well, before my emotions are clouded by either the thrill of a big loss or the disappointment of a teeny loss... or a maintain or gain. Here's the feedback I've gathered this week, sans scale:

I still feel "fat." I see fat in the mirror, too. I know this is not really an accurate barometer though; I still felt and saw 230 pounds when I weighed 180. It takes my brain awhile to catch up.

More accurate feedback: my pants are just slightly looser than they were 3 weeks ago. Not baggy, just not as snug. My body feels okay, except for my feet. The plantar fasciitis has not improved whatsoever. So, lots of pain, still. The rest of me feels fine, even the knees for the most part. Joint pain is much less while I am on Medifast 5 & 1. I think I have better energy when I have green leafy veggies each day (Romaine, spinach, kale this week). My mood is very good considering the kid-related medical stress we are dealing with. So, I do think the foods I am eating are what they should be: low carb (under 100 grams/day, usually closer to 85), moderate fat (20-25% of calories from fat), high protein (75-100+ grams/day) with no grains, no sugar, and good fresh veggies. I like how I feel when I eat fish a couple times a week, rather than beef. And I also feel better when I limit dairy. Some time ago I stopped drinking cow's milk and switched to unsweetened almond milk; I limit cheese to one Lean serving per week... and honestly, I feel better if I don't have cheese or dairy at all. I do have a bit of half and half here and there (a tablespoon in coffee) but that's about it.

Other non-scale feedback: I do not like the weight I am at right now. It is too heavy and too big no matter what the scale says. And the progress just *feels* slow to me. If I had to guess, I would say I have lost between 1 and 5 pounds this month. I just don't feel much different aside from the slightly looser pants.

So regardless of the scale's feedback, I am formulating my plan and goals for April:

Tighten up my Medifast eating: try to use as few condiments as possible (up to 3/day are permitted) by saving them for my Lean & Green and limiting them to very low calorie, low carb options (fresh herbs rather than cream cheese, for example), limit the optional snack to very low calorie options (such as celery instead of pistachios), and lower carb veggie choices (lots of salads and greens).

Keep biking with a goal of 15 minutes 6 days a week. If this goes well and does not aggravate my feet or joints, I will try doing two 15-minute sessions per day. This will bring me to my old biking level before the plantar fasciitis hit. I still have to avoid walking. Even a half mile is too much right now. Heck, I can barely walk a block. The pain is pretty bad since I have had to stop medications due to stomach issues.

Which leads me to: self care. April goals for self care include starting acupuncture and counseling. I am hopeful that the counseling will help me reduce stress and maybe even improve my sleep quality (I worry), and that the acupuncture will help my foot pain. Of course, I will continue with my vitamins and supplements, drinking lots of water, and making time for myself to relax. That last one is hard... but I am trying! I'm making the effort to carve out a little chunk from my day to just *be.* And also reminding myself to do something enjoyable in the evenings, like work on photo albums or sewing projects rather than just watching TV or surfing the web.

So that's my April plan... a week early! My hope is that by the end of April I will get more positive feedback from my body... not just the scale... about the state of my health.

Required disclosure: I receive free product in order to evaluate and comment on the Medifast Program. Medifast products and the Medifast Program are not intended to diagnose, treat, cure, or prevent any disease or illness. Any medical improvements noted while on the program are related to weight loss in general, and not to Medifast products.


Elaine said...

Sounds like a great plan! I too waste too much time surfing the web when I could be reading or doing something creative.

Do you measure? Maybe you could do that as a non-scale way to track progress?

Lyn said...


yes! I measure :)

Kaki said...

I've been struggling with my weight for decades...Obese since 1994, and only recently moved down into the "overweight" category. I know different things work for different people, and I've had a good experience with low carb/high fat so far. If you're interested, you can look at I am in no way affiliated with him, just wanted to share my personal experience with it. For two years I did calorie control and exercise and was only moderately successful. I'm excited about this new way I'm eating and just thought I'd share. Like I said, different things work for different people :) Continued success to you!

Crabby McSlacker said...

Yikes, you're right, the month is almost over, how the heck does that happen so fast?

Good luck on April goals and I think self are is an excellent thing to focus on!

Lori said...

It sounds like a good plan. Very reasonable goals. You can do it, just don't overwhelm yourself trying to do everything at once.

Anonymous said...

I LOVE your April plan and hope to develope the same guidelines you are using for myself!


Anonymous said...

I suffered with plantar fasciitis on and off for years - mostly on. Haven't for a long time now and I attribute it to two calf stretches. Most people I know are familiar with the first one, but many are not familiar with the 2nd. I'll try to describe both in case you haven't tried these and they might help. 1. Standing on a step (somewhere where you can hang on securely please) keep the balls of your feet on the step and hang your heels over the edge. Keeping your knees straight, drop your heels until you feel the stretch and hold for a bit. Don't overstretch, it's better to come off the stretch a hair and hold. Not looking for pain here. 2. Exact same stretch EXCEPT bend your knees. At first, I could hardly drop my heels at all in this stretch. It's the one that made the difference for me. I always do these stretches before and after walking. Hope this helps. -JSJ-