I knew it, I just knew it. This happens to me every time I come off any kind of low carb plan, or any time I increase calories over about 1400. I gain. Every time.
Sept 1 I weighed 210
Sept 22 I weighed 208
Oct 1, having come off Medifast, I weighed 210
Last week, 212.
This week, 216.
For two weeks or so, I've not counted calories, so I admit not knowing how that factors in. I have been completely, 100% sedentary with this ridiculous injury. I am on crutches and in an air cast so have not been getting in ANY walking. I am supposed to not be weight bearing at all, and am trying to find a PT with a pool that can accommodate this. My steps went from over 9000 a day to basically zero. So inactivity is a huge contributor because I feel like a complete slug and I am sure my metabolism isn't exactly a raging furnace. While I was not counting calories, I've been trying to relax about food and make good choices. I'm eating way more produce and maybe a bit less protein, moderate healthy fats and *some* carbs. I am avoiding sugar for the most part, because it is a fact that it causes me joint pain. I had a piece of cheesecake on my son's birthday this week, and a couple of Oreos on another day. Aside from those 2 things I enjoyed fruit as my sweets: cantaloupe, apples, pears, bananas, grapefruit, and berries. My fridge (and plate) is filled with things I like that are good for my body: green beans, cabbage, kale, chicken, fish, Greek yogurt, and free range eggs. I have spent a lot of time over the last 3 low-carb years restricting certain things and now that I am having them I truly appreciate them. It is nice to be able to enjoy fruit, sweet potatoes, acorn squash, peas, carrots, and onions without being "off plan." I get a lot of pleasure and nutrition from those foods and do not want to ever restrict them again.
So my increased calories and lower activity has given me a 4 pound gain this week, for a total of 8 pounds in about 3 weeks. I am trying to not overreact by restricting again. This is why I always ran back to low carb and/or Medifast: it takes this kind of weigh off fast, and feels like I am "doing something" about the gain. There have been 2 times in my blog history when I have gained 11 pounds in one week, so I am thankful I haven't gone there this time. I am not binge eating, not even overeating in a sitting, but maybe overeating calorie-wise for my super low activity level. Not sure. If you read the comments over time you know that I always get conflicting advise about how to lose weight. Some folks feel I need to restrict more and eat 600-800 calories a day. Other folks tell me I need to eat a lot more to fix my "starved" metabolism, maybe 2500 calories a day of nutritious stuff. Right now I am somewhere in the middle. I think I need to eat somewhere between those two extremes. I do not know how many calories a day I need. The BMR calculators have never been accurate for me, even before Medifast when I was maintaining on about 1500 calories a day at about 225 pounds, biking 30 minutes 6 days a week and strength training 3 days a week. So I dunno.
Tomorrow I will start counting calories again, but I don't have a calorie goal in mind, really. I loosely am thinking about 2000 calories a day to start, but for this week will just eat to satisfaction and count and see where I'm at. I'll keep basing my meals on vegetables, fruits, lean protein, healthy fats, and some grains. I think I will try some quinoa this week, and I have steel cut oatmeal sometimes. I think wheat does bother me so I try to avoid that for the most part. I have plenty of sitting time to read up on anti-inflammatory foods, so will build those into my diet as well. And I ordered a chair aerobics workout video that I'll start using when it gets here. In the meantime I am stretching, doing basic stuff like arm weights (very light right now but will build up) and sit ups and posture exercises. And let me just get in one whine and say this injury is so much worse than the plantar fasciitis I have had for a year and a half. At least with the pf, I had days that I could at least hobble around and get some stuff done. I could even take medication and go do my dog training even if it hurt. Now, forget it. I have to skip and cancel a lot of things. I can't shop and have to send my son out for errands. The crutches are annoying and the air cast hurts and because I have stairs I can't even do laundry without help. I am just praying it heals well and I can get back to my active LIFE.
Friday Update and Reality Check
18 hours ago