As mentioned on Tuesday, I have put a good chunk of weight back on and I’m now starting the process of fighting it back off. Here is my plan:
Exercise: I have reached out to the personal trainers at my gym to inquire to see who would be the best fit for me to set up an exercise regime for me to follow. I’m more likely to do so if it’s set out for me. Part of what helped me lose weight last time was running but I hate running.. At least running for running sake.
Comfort Food: I am no longer bringing in food that I consider to be comfort food that is deadly to the waistline. This means no more cookies or pudding or chocolate. It also means no more ordering pizza or other fast food.
Portion control: I have to return to watching exactly how much I eat. So if I make a pizza from scratch I can’t eat the whole damn thing in one sitting. That is no longer allowed.
Over the last few months, my mental health has not necessarily been the greatest.
Motivation has been down, so getting to do things that aren’t scheduled has been a challenge.
Fatigue has been high, so having the energy to do even the things that are scheduled has been a challenge. I should follow up with my doctor to ensure it’s not just the fibro cuz it’s been more as of late & I am getting my B12 shots done regularly now.
Pain has been escalating. It hasn’t been high enough to warrant a visit to the ER, but it is higher than it was before Christmas. It’s usually been muscular pain in my leggs, sciatica pain in my lower back or just plan old headaches or migraines (a bit of both). Pain doc can’t help with the first or last beyond medications, and I’ve been getting epidurals for the sciatica. Unfortunately my back popped a month or so ago, so the epi hasn’t been as effective (yes, I’m following up with my GP on that when they return my call)
Comfort food has been the go to lately, most of which has not been healthy. Junk food, cookies mostly leftover from Christmas, candy, chips, etc . Not the best choices.
The accumulation of all these factors has resulted in significant weight gain..
This is part of a series of various Non-Scale Victories. They are things I’ve noticed over the last few years as I’ve lost weight.
My Shape
I mean, obviously my shape had changed cuz there’s less of me, but specifically, my abdomen… I was laying on my back the other day & looked down. For the first time I can remember, I saw my ribcage, but nothing below that. I’m used to seeing a mound of tummy sitting there, but no more. In fact, the abdominal area is actually concave!
Bones
Yes, I have them! I can feel them!
As you get bigger there’s more & more fat in the way so it gets difficult, feeling your bones. In fact, at my biggest, the nurses had problems, because the pelvic bones were difficult to make out, it was difficult for them to mark out my body to give me any any shots in my bum.
Most people can easily and definitively find there basic bones hip & pelvis, clavical (breastbone), clavical &:rubs and to a lesser extent, knee caps. For the longest time, for me they weren’t defined & easy to find.. As I’ve lost weight they’ve been easier to distinguish. I can now actually feel my kneecaps and find where the patella sits so I can adjust it to where they should be! And I can get my fingers under my sternum, enough to hold it from both sides. I don’t remember ever able to do that before, but I guess it’s possible now cuz of the loose skin
I dont know how that helps anything except marking my tush for shots there, but it is something that has changed as I’ve lost weight .
This is part of a series of various Non-Scale Victories. They are things I’ve noticed over the last few years as I’ve lost weight.
Ok – this is not exactly a victory, but still made feel good .😃
At the Gym – Part II
On my second or third visit back to the YMCA, I had one of the fitness trainers stopped me as I was walking out the door. Now he’s been there for a long time, well before covid. I believe he was there when I had returned to the gym almost 6 years ago.
My mind had floated off thinking other things, likely what I was going to have for dinner.. He saw me and stopped dead in his tracks and exclaimed “Look at you!” With such admiration in his voice. I turned to look around behind me to see who he was talking to. It was me. I’m like.. “Uh.. Ok.. Thanks?”
Not alot of people, especially very casual acquaintances said anything, so it took me a moment to figure out what he was talking about. He started to talk about how good I looked & what a great job I’ve done.. He suggested I submit my weight-loss journey to the Y for their success stories.. I was flattered.. I might do it.
I hit it! It took me just over 10 years to do it, but it’s finally happened!! I hit my goal weight of 170 lbs.. That’s a total loss of 133.8lbs!
I stepped on the scale & this is what it told me!
The next challenge is to maintain it for a month. But if I keep losing, I will go with it. Just being here is phenomenal – I haven’t been this light as an adult because the last time I was this weight, I was 17.
So, i will be starting up a series in April about the Non-Scale Victories. There are alot of small things that change as you lose weight and some big things. I will discuss all of mine over several weeks.. & not to worry, it’s not going to be every post..
Attitude is critical to sucess, and if we are not approaching our disciplined regimen with the right outlook, our chances of success are slim. Stress and other negative emotions tend to lead to either over-eating, binge eating, poor food choices or a combination of these.
DO Eat Protein in the Morning
Studies have shown that eating breakfast triggers the release of dopamine, a feel-good chemical which allows to control impulses making that afternoon snack of a candy bar significantly lower. Research has also shown that skipping breakfast is harmful to our metabolism which can actually make us 4.5 times more likely to be obese, and it increases our odds of overeating at the next meal.
Eggs baked with cheese and veggies.. Yum!
Starting the day with high protein levels creates a higher thermal effect increase the number of calories burnt through the day. This morning boost also better preseres lean body mass, which further protects the metabolism, and aids in a more tone and defined look. High morning protein levels also lessen cravings, mood disturbance, irritability, stress, and fatigue levels.
DON’T Eat Too Late
Eating a large meal late in the day could be hurting our chances of successful weight loss.. Eat larger meals for breakfast or lunch, and include healthier treats & snacks. Switch the soup or salad from lunch and eat it for dinner instead. People have lost upwards of 35 pounds simply from shifting meal times, while eating the exact same diet. This shift also improves sleep quality and decreases morning grogginess.
Eating late is not recommended, but if you must, choose something light.
DO NOT Starve Yourself.
Make sure we are eating enough. Skipping meals or simply not eating regularly tells your body that you may experience a famine in the near future and your metabolism will adapt. Regular eating tells your brains that there is food ready to be consumed and your body doesn’t need to store what you eat as fat for later.
While we think that skipping a meal or postponing a meal will help reduce caloric intake, we become ravenous. We over eat, binge or don’t make a proper meal in lieu of something quick – like fast food from McDonald’s or Little Ceasar’s. Healthy snacks, premade food both dinner or prepped, and structured meal times can help make sure that hunger stays under control resulting in more balanced, healthy meals.
Starving also creates blood sugar imbalances, where it goes up and down each day resulting in hormonal chaos. When hormones are out of whack, the weight does not come off no matter what is done.
Do Not Make Excuses
Shit or get off the pot. Commit to it. Make ourself accountable. Set goals and follow through. We have to make these changes to see changes.
DO Monitor Your Alcohol Consumption
Alcohol is one of the biggest weight loss challenges. A single glass of wine is between 120-125 calories, a vodka soda is a little over 100 calories, and a 16 oz margarita can set us back more than 1,000 calories. Then how often do we only have one? Typically with no nutritional value, alcohol tends to make us crave greasy, unhealthy food rather than a protein-and-veggie-packed meal
Just one glass of wine has 120-124 calories.. But who drinks just one?.
Do Get A Good Night’s Sleep
Most grown adults need 7-9 hours of sleep per night in order to function at their best. As it turns out, that amount of sleep is also ideal for preventing the pile on of excess pounds. A recent study found that people who didn’t get the recommended amount of sleep were more at risk for weight gain.
Do NOT Regularly Drinking Pop/Soda.
This is my Kryptonite.. My caffeine is Coke.. I really enjoy drinking Pop.
Pop, Soda, Soda Pop, whatever you call it
Drinks & diets high in sugar have the potential to decrease the microbial diversity in the gut within the digestive system which appears to be associated with most of the human diseases affecting westernized countries, including obesity.
Do Not Weigh Yourself
Well, yes, you do need to weigh yourself, just don’t do it every day. Once a week is good. Daily weigh ins are often discouraging due to natural fluctuations. You see every bump & glitch in your weight loss. Weekly weigh-ins are a much better time frame. Also us the same scale, in the same clothes, at the same time of day to get consistent & more accurate weight-loss readings.
Do Get Exercise, Like Walking
Working out plays a crucial role in weight loss and can help us maintain our weight loss for years to come. While people tend to find one workout routine that works for them, research has shown it’s important to switch it up. Instead of simply running or walking, try to vary the speed as you go. Walking at varying speeds can burn up to 20 percent more calories compared to maintaining a steady pace.
Running is a good form of exercise
Do Reduce Your Carbs & Added Sugar Intake
The American Heart Association recommends no more than 100 calories per day from added sugars, or six teaspoons, for women, and 150 calories (nine teaspoons) for men. Most Americans are ingesting much more than that, so to get & keep the weight off, reduce the amount of added sugar you eat. Reducing the intake of calorie-dense sugar carbs automatically reduces the amount of calories consumed on a daily basis, which forces the body to burn fat stored around the midsection for energy, rather than the sugars it takes from carbs!
To increase the chances of obtaining that bikini body, swap simple carbs for high-fiber foods. The current recommendation of fiber intake is about 25-28 grams per day, Focus on eating whole foods that are naturally high in fiber like fruits, veggies, and unrefined grains. Suggestions include : whole grain breads, whole grain oats, , fruit & veggie smoothie, veggie chili, veggie burrito, sweet potato toast, nuts, yogurt with granola, veggie pasta with turkey, fish baked with vegetables, stir-fry, and veggie scrambled eggs (the more veggies the better) – I like bell peppers & mushrooms with some cheese in mine
Do Eat More Protein
In addition to fiber, protein is another important player in the weight loss game because it requires more energy to burn than carbs or fats and thus keeps you fuller longer. A study found that Greek yogurt, with the highest protein content, to have the greatest effect on weight-loss. For an added boost of protein and flavor, consider topping your Greek yogurt with some fresh berries and almonds and then pair with a hard-boiled egg. Other high protein edibles include jerky which now comes in a ton of flavours, string cheese, high-protein smoothies, veggie pasta from beans, egg muffins which is the same idea as scrambled but baked instead, cottage cheese with fruit or nuts, frozen Greek yogurt adding peanut butter powder & fruit, roasted pumpkin seeds, again oatmeal with fruit & nuts , cheese muffins, pancakes from Kodiak flour, and protein bars or better yet, homemade protein bars made from oats, dates, nuts & protein powder.
Chheese Muffins! Yum!
Do Slow Your Eating
It takes twenty minutes for your stomach to tell your brain that it’s had enough, so if you eat slowly chances are you will consume less and see your belly shrink. One study found slow eaters took in 66 fewer calories per meal. While only 66 calories might not sound like much, cutting that amount out of every meal adds up. Just that difference alone can result in a loss of more than 20 pounds in one year! The simple trick to slow your pace: Place your fork down on the plate after each bite.
When my Dad’s Mom died in February of 2012, I weighed 303lbs & change at my Pain doctor’s office in Scarborough. I didn’t like that. So I made a few changes, started to eat less and getting low levels or simple but regular exercise Very slowly, I started to loose weight by the time I moved back to Oshawa in May 2016, I’d lost 20-30 pounds.
Since then, I’ve made alot more changes and have lost more.. but I have an announcement to make that I am super proud of.
On Tuesday, I stepped on the scale at my pain doctor’s office in Oshawa (the Scarborough & Oshawa scales differ by 0.1 lb) I was stunned by the number. 203.0 lbs
That’s 100lbs!!! I’ve lost a third of my size!! Yay me!
Am I done? No.. I do plan on loosing another 23lb.. my final expected goal is 180lb, where I was at the end of high school.. If I loose more than that, but not too much more – I still wanna keep my curves & don’t want to loose my boobs!
Edit: On September 30, I also hit my second goal of getting back into Onederland – where the first digit of my weight is a 1, so under 200lb. Less than 20lb to go.
I’ve always been a bit on the bigger side, a little chubby… I was 120lbs starting junior high, finished high school at 180lb, spent my 20s near 220-230lb.. About 15 years ago, I joined weight watchers with my mom and my weight had maxed out at 275lb. I lost almost 60lb on that program. But after that, my lifestyle completely changed and it turns out, not in a good way. So finally about 8-10 years ago, I stepped on the scale weighing a whopping 303lb.
I did not like that number, but wasn’t really in a position to do much about it. Between finances & available services & programs there’s not much I could do. So I started just eating less.. In the summer, we would walk over to the community pool and I would swim – not laps really, but just treading water.. it took a few years, but I lost about 25 lb in 4-5 years with that schedule. Very slow progress, but progress nonetheless.
At that point I moved out of the city, back near my family. My rent included membership to the local YMCA gym. I didn’t figure I’d be using the actual gym much, but I knew I’d use the hot tub. So, I used the hot tub 5-6 days of the week. I then started doing a yoga class at the gym for about a year until the instructor switched times. Then about 2 years ago,, my mom invited me to join her aquafit class..I started doing not much more than bouncing around in the water. But it was fun, so I kept coming back..
At this same time, my eating habits got better. While I still ate junk food, it was less often, and I was eating at least one good healthy & nutritious meal a day. That’s much better than before where fast food was the norm and serving sizes were twice what they shood be.
In the Aquafit, I was slowly working with increased intensity in the class… I started going to a second class later in the week. . The weight started coming off faster.
I tried to add jogging into the mix, but I just couldn’t get into it mentally, not on the ground and my lungs could not handle the cardio What I did do, I would run laps in the water. This worked the muscles but the cardio wasn’t as strong as I was unable to keep my breath while jogging .
I was improving. My health was getting better, pain levels went down (no, not gone, unfortunately), and my clothing started to get looser and looser.
I had items in a size 26 in my closet. I was swimming in those.most of my clothing was a 3X.. and I started to swim in those.
I feel better.. I feel healthier and happier. I actually feel like myself again.
Where do I stand now? I am a size 16, currently weighing in at 207lb, as of my last weigh in. a total loss of 97 lb so far.
This is a long read, but if you haven’t ever seen/read it, then it is most def worth the time. Because of it’s length, I’ve made it 2 posts. Fell free to use it for your own use if you so desire.
About Fibromyalgia
Being sick doesn’t mean I’m not still a human being. I have to spend most of my day in considerable pain and exhaustion, and if you visit I probably don’t seem like much fun to be with, but I’m still me stuck inside this body. I still worry about school and work and my family and friends, and most of the time I’d still like to hear you talk about yours too. The difference between “happy” and “healthy”. When you’ve got the flu you probably feel miserable with it, but I’ve been sick for years. I can’t be miserable all the time, in fact I work hard at not being miserable. So if you’re talking to me and I sound happy, it means I’m happy. That’s all. It doesn’t mean that I’m not in a lot of pain, or extremely tired, or that I’m getting better, or any of those things. Please, don’t say, “Oh, you’re sounding better!”. I am not better, I am sounding happy. If you want to comment on that, you’re welcome. Being able to stand up for ten minutes, doesn’t necessarily mean that I can stand up for twenty minutes, or an hour. And, just because I managed to stand up for thirty minutes yesterday doesn’t mean that I can do the same today. With a lot of diseases you’re either paralyzed, or you can move. With this one it gets more confusing. Repeat the above paragraph substituting, “sitting”, “walking”, “thinking”, “being sociable” and so on … it applies to everything. That’s what FMS does to you. – Please understand that FMS is variable. It’s quite possible (for me, it’s common) that one day I am able to walk to the park and back, while the next day I’ll have trouble getting to the kitchen. Please don’t attack me when I’m ill by saying, “But you did it before!”, if you want me to do something then ask if I can. In a similar vein, I may need to cancel an invitation at the last minute, if this happens please do not take it personally. “Getting out and doing things” does not make me feel better, and can often make me seriously worse. Telling me that I need a treadmill, or that I just need to loose (or gain) weight, get this exercise machine, join this gym, try these classes… may frustrate me to tears, and is not correct… if I was capable of doing these things, don’t you know that I would? I am working with my doctor and physical therapist and am already doing the exercise and diet that I am suppose to do. Another statement that hurts is, “You just need to push yourself more, exercise harder…” Obviously FMS deals directly with muscles, and because our muscles don’t repair themselves the way your muscles do, this does far more damage than good and could result in recovery time in days or weeks or months from a single activity. Also, FMS may cause secondary depression (wouldn’t you get depressed if you were hurting and exhausted for years on end!?) but it is not created by depression. If I say I have to sit down/lie down/take these pills now, that I do have to do it right now – it can’t be put off or forgotten just because I’m out for the day (or whatever). FMS does not forgive. – If you want to suggest a cure to me, don’t. It’s not because I don’t appreciate the thought, and it’s not because I don’t want to get well. It’s because I have had almost every single one of my friends suggest one at one point or another. At first I tried them all, but then I realized that I was using up so much energy trying things that I was making myself sicker, not better. If there was something that cured, or even helped, all people with FMS then we’d know about it. This is not a drug-company conspiracy, there is worldwide networking (both on and off the Internet) between people with FMS, if something worked we would KNOW. If after reading that, you still want to suggest a cure, then do it, but don’t expect me to rush out and try it. I’ll take what you said and maybe discuss it with my doctor.
In many ways I depend on you – people who are not sick – I need you to visit me when I am too sick to go out… Sometimes I need you help me with the shopping, cooking or cleaning. I may need you to take me to the the doctor, or to the physical therapist. I need you on a different level too . You’re my link to the outside world… if you don’t come to visit me then I might not get to see you. … and, as much as it’s possible, I need you to understand me.
This is a long read, but if you haven’t ever seen/read it, then it is most def worth the time. Because of it’s length, I’ve made it 2 posts. Fell free to use it for your own use if you so desire.
About Fibromyalgia
My Need for Massage Therapy– If I get a massage every week, don’t envy me. My massage is not your massage. Consider how a massage would feel if that Charley horse you had in your leg last week was all over your body. Massaging it out was very painful, but it had to be done. My body is filled with painful knots. If I can stand the pain, regular massage can help, at least temporarily.
My Good Days – If you see me smiling and functioning normally, don’t assume I am well. I suffer from a chronic pain and fatigue illness with no cure. I can have my good days or weeks or even months. In fact, the good days are what keep me going.
My Uniqueness – Even those who suffer from FMS are not alike. That means I may not have all of the problems mentioned above. I do have pain above and below the waist and on both sides of my body which has lasted for a very long time. I may have migraines or hip pain or shoulder pain or knee pain, but I do not have exactly the same pain as anyone else. (Keep an eye out for the reposting of the topic “My Fibro is Not Her Fibro”)
My Weight – I may be fat or I may be skinny. Either way, it is not by choice. My body is not your body. My body’s metabolism is broken, and nobody can tell me how to fix it. Often the medication I must take causes weight gain, but many of us with fibro suffer from severe IBS and lose weight.
My Stress – My body does not handle stress well. If I have to give up my job, work part time, or handle my responsibilities from home, I’m not lazy. Everyday stresses make my symptoms worse and can incapacitate me completely.
My Depression – Yes, there are days when I would rather stay in bed or in the house or die. I have lost count of how many of Dr. Kevorkian’s patients suffered from FMS as well as other related illnesses. Severe, unrelenting pain can cause depression, but it is a result of the Fibro.. not a cause of it.. Your sincere concern and understanding can pull me back from the brink. Your snide remarks can tip me over the edge.
My Sensitivities – I just can’t stand it! “It” could be any number of things: bright sunlight, loud or high-pitched noises, textures, odors, food, etc.. FMS has been described as the “aggravating everything disorder.” So don’t make me open the drapes or listen to your child scream. I really can’t stand it.
My Intolerance – I can’t stand heat, either. Or humidity. If I am a man, I may sweat…profusely. If I am a lady, I perspire. Both are equally embarrassing, so please don’t feel compelled to point this shortcoming out to me. I know. And don’t be surprised if I shake uncontrollably when it’s cold. I don’t tolerate cold, either. My internal thermostat is broken, and nobody knows how to fix it.
My Clumsiness – If I step on your toes or run into you five times in a crowd, I am not purposely targeting you. I do not have the muscle control for that. If you are behind me on the stairs, please be patient. These days, I take life and stairwells one step at a time.
My Forgetfulness – Those of us who suffer from it call it fibrofog. I may not remember your name, but I do remember you. I may not remember what I promised to do for you, even though you told me just seconds ago. My problem has nothing to do with my age (Young people can get fibro) but may be related to sleep deprivation. I do not have a selective memory. On some days, I just don’t have any short-term memory at all.
My Fatigue – I am not merely tired. I am often in a severe state of exhaustion. I may want to participate in physical activities, but I can’t. Please do not take this personally. If you saw me shopping in the mall yesterday, but I can’t help you with yard work today, it isn’t because I don’t want to. I am, most likely, paying the price for stressing my muscles beyond their capability.
My Pain – My pain is not your pain. It is not caused by inflammation. Taking your arthritis medication will not help me. I cannot work my pain out or shake it off. It is not even a pain that stays put. Today it is in my shoulder, but tomorrow it may be in my foot or gone. My pain is believed to be caused by improper signals sent to the brain, possibly due to sleep disorders. It is not well understood, but it is VERY real.
Fibromyalgia 
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