Yes, once again I'm starting a new Healthy Life / Weight Loss blog. It's a continuation of my previous ones The 90 Day Challenge
and the original The Rest of My Life
. Why a new one? Because it's a new attempt to stick to weight loss and to find my path down the road towards a truly healthy life. And it's been a few years since the previous blogs, so I just want a fresh start.
Why the blog? Because it counts for accountability. Even if only a few people read it or post here, it still makes me feel like I have a safety net around me and people to support me (which is always the case here on E <3 ). So I'm going to post as often as possible, marking everything that comes across my way to a healthier life. It's not going to be only about weight loss, but also about anxiety and stress. And to be honest I'm quite sure that if I get rid of those, I'd shred the pounds off myself without a problem - simply because I'm a stress eater, food gives me comfort in my anxiety, it feels a void in my chest when I panic. I know where my problems are, trust me, I've been battling them for long years.
Sometimes successful, sometimes not so much. I've lost and gained weight so many times that if I count them I could easily come out of saying that I've lost and regained myself in pounds. My biggest success was actually reaching my current goal weight, losing a total of 60-ish pounds. I slowly gained about 20 pounds around my university graduation, the stress of searching for my first job. I stayed at that weight for a while, and then a couple of years ago when I started climbing the hierarchy ladder at work I've gained about 20 more pounds. The stress of going from a developer to team leader to product leader to second-in-command kind of caught me, and while it was great for my career and my bank account, the stress was through the roof. Last summer I had just gotten down to working out with a personal trainer, working on building muscles and shredding fat, then the latest promotion happened, then I sprained my ankle, and just when I had finally recovered from it, I tore my ACL, following tons of doctors, surgery and now recovery.
It's exactly 2 months post surgery. And I've regained my full knee range of motion. For a little over a month I've been back on track with calories, slowly working off some pounds. From the day before the surgery until today I've lost about 7 pounds. Slowly, but I don't mind the slow pace. Actually I prefer it, because the slower I lose them, the longer I keep them off.
My secret to losing weight is in the calorie intake. I'm using the method of TDEE-20% - in other words I calculate how much calories I need to maintain my weight with my current activity and extract 20% of these calories, and this is the number I eat at. I do not eat under my BMR, so if that number ends up under my BMR, I end up eating at my BMR. I use this online calculator to do all the math: http://scoobysworkshop.com/calorie-calculator/
For anyone who is working on losing weight I'd really recommend to research TDEE and BMR. And of course, keep in mind that these are estimations, so you might have to adjust a bit once you start until you find your true numbers.
I follow the calories and my macros intake through MyFitnessPal. I've built a small circle of "friends" there to keep each other accountable, and this helps a lot. The only macros values that I follow are carbohydrates, proteins and fats. There are a lot of people who follow others and tons of micros, but I'm not at that level of fixation. Food is actually easy for me because I eat only a few things, so I've built my own database on MFP with the items I have, the recipes I use. However, once the moods hit me, it all goes to hell... quickly.
The truth about weight loss is that it's all about CICO - calories in, calories out. And if you are able to control the calories in, then just by being alive the calories out could be enough to lose weight. In other words - you don't need to workout in order to lose weight. Working out helps to built a better looking body, healthier, stronger muscles. That's it. I do love working out because it helps with my stress. It's the best anti-depressant out there! I love pushing myself, I love facing a challenge in the gym, I love finishing a workout and then just having to sit down and breathe to get a bit of strength.
I love it.
But it will be a while before I can get there because of the ACL.
Because of it, I'm facing a long and slow rehabilitation. And while my range of motion is back, the new ACL needs a lot more time to become a proper ligament, the muscles that were affected by the surgery to regain their mass and stability, and my knee to be as strong (and stronger) than it was before.
For now I'm allowed only a small set of exercises that include the legs - walking, riding stationary bike, leg extensions, lying leg curls, thigh abductor and thigh adductor; Core and upper body can be worked out through anything that doesn't push my legs beyond standing up. I can't crouch yet, I can't twist my knees, I can't jump. Actually I'm not allowed until month 3+; Depending on my progress, in months 3-4 I can start including other exercises, running is a no-no until month 6; And as much as I love roller blades - it's a huge NO until maybe a year has passed.
I do have a stationary bike at home, so I intend on doing that every day. I'll start going to the gym next week, along with going back to work. I want to concentrate on my health in the upcoming months. I want to recover my knee, I want to become stronger, I want to be better.
Next May I'm turning 30 and while I've never been able to accomplish a 'I wanna lose xxx until my birthday' I do now want to have a goal:By my 30th birthday, I want to be healthy, I want to be happy, I want to be stronger.
Let's see if I can make it, hm? :)