Intermittent Fasting - October Update

 How am I doing? So far I have been continuing to lose weight but did hit a plateau for about six weeks. For two weigh ins I only lost from 1/2 pound to 1 pound. At least I was still going in the right direction. I was worried that I would have put on some weight but pleased that that was not the case.

What did I find difficult? From time to time we can fall into a slump where we crave some of our old bad foods. I try hard not to have temptation in my pantry so what I grabbed was rice and pasta. I figured that during that six week interval I did have more rice and pasta than normal so those extra carbs and calories probably played a part in my plateauing. Fortunately I am back on track and moving ahead.

Any Issues? Yes, we have noticed that I have had a steady slow loss of muscle despite using weights, doing squats and deep knee bends. In examining how much protein I was taking in it just wasn't enough to build muscle. Usually I am eating once a day and on the weekends I have at least two meals a day. What was suggested was that I double my ounces of protein for my meal and stop my fasting late afternoon to have a protein bar. The goal is to try to aim for around 90g of protein. With the extra protein I make sure that I have no less than two vegetables and fresh fruit. If I am still short protein wise I will have an apple but compliment it with an ounce or ounce and a half of cheddar cheese. I will wait until my eating window is almost over to eat it and I stay satisfied.

Results? I have had great results as I have lost 7 lbs. in the last 2 1/2 weeks and I will be seeing the doctor later this week. It is amazing how adding more protein and knocking back on the rice and pasta, can effect how our bodies lose weight. If I can lose another 6 lbs. I will be under 180 and into the 170's, a weight I have not seen in twenty-five to thirty years!

What type of exercises am I doing?  I have been doing mostly chair exercises that consist of doing alternate knee and arm raises, Leg raises with a stretch band, trunk twists while holding a six pound weight ball. I use my bike peddle machine for 30 minutes. I find if I pop in a movie I can watch something while I am peddling in my dinning chair. 20 - 30 squats and deep knee bends. I also use five pound hand weights while standing and some other arm exercises using stretch bands.

I always do two full sets of each exercise and depending on how I am feeling I might go for three sets of those exercises that had not taxed the muscles as much. I am hoping there will be an increase in my muscle mass when I see the doctor at the end of the  month. I am seeing some positive signs of more muscle definition so I think following my doctor and nutritionists recommendations is very important when on the journey for weight loss.

Conclusion:  If you come to a plateau examine what you are eating and how much protein you are taking in. Make sure you are getting plenty of vegetables and fresh fruit. Be alert to your body and how it is functioning and talk to your doctor honestly. When you are given suggestions follow them as those medical professionals helping patients will see your true determination in battling a weight issue. Lastly exercise. It does not have to be high aerobic but work on increasing weights, number of reps and number of sets as an indicator of how well you are progressing.

Tips For Wellness During Difficult Times

 Keep your focus on your goals: At this time when it seems everything in our lives has been turned upside down, it can be easy to put health goals on the back burner. We all know what it was like to be confined to our homes, with our spouse and children. Perhaps you live alone and suddenly you had to deal with not only confinement but not being able to socialize with friends and family. This was the time that many of us lost our focus on what we had set as important goals to help on the journey to wellness or just being able to cope and try to improve a chronic condition. Don't despair as there is hope! If it has been a while you should consult your doctor for their advice before doing anything that could complicate a medical issue. I am sharing only what I have found that is working for me.

First: re-visit the goals you had set and assess where you are. Did you completely drop the game ball, Slide backwards a little, or slowly kept making progress? Taking time to do this can help to pick up the ball once more. Might be a little slow at first but in time you can be back to making progress.

Second: Depending on what goals you have set, choose one to work on for the week. Maybe it is getting back to eating healthier meals. Figure out a meal plan that will work for you and remember to measure the food so you can have several single meals to eat and freeze. For families why not try to measure out portions for everyone so that the cost of the meal can be kept lower, nutritious, and help everyone to not overeat. Make sure any left overs are quickly put away and plan how to use the left overs in another meal or freeze those left overs and use them the following week.

Third: Try to get more active. If you are confined to home and you use to go to the gym but don't feel safe going back, why not try looking to see what items you have right in your own home to exercise with. Do you already have some weights, stretch bands, a stepper, or maybe a treadmill that does nothing more than collect dust bunnies? What about that weight machine that hasn't been used to pump iron in a while? DVD's can also be a good substitute to change things up a bit. If you struggle with a lot of weight or have mobility issues try doing chair exercises. I have found different ones over the years that have helped me become more flexible, tighten my abs and helped me built stronger arm and leg muscles. I can now managed getting down and up from the floor without crawling to the couch to drag myself up. Going for a walk outside is a good option as well. Think safety when out and about. These are all great for kids and you can make it a family affair and have some fun while getting healthy together!

Fourth: Boredom and loneliness has been a huge problem not only for me but for many others. Some things I found helpful to combat boredom is look around my home. Now not everyone likes doing housework, but it can help if you are having issues with boredom and depression. It has been a known  that a home that is cluttered or dirty can actually causes extra undo anxiety and increase depression. When we clean and tidy up it really gives a boost to our spirit and it has a calming affect. Taking pride in keeping up the home during these times can make us feel as though we used a portion of our day productively.

I set a goal to make my bed and clean up the bathroom once I am dressed. Only takes a moment to do both and those area's look more put together. Next I wash my dishes right after eating so the kitchen looks less cluttered and it is healthier. When I am finished with something I put it away and 15 minutes before bed I will make sure the living room is put into order so in the morning I am looking at a neat room. I am not perfect but it does make me enjoy being in my home so much more and I am not embarrassed it someone should knock on my door.

Do you have unfinished projects? Pick just one that is almost done and complete it! Read a book or go online to learn something new.

Loneliness can be a battle but why not pick up the phone and call someone that you haven't seen or heard from in a while. This not only helps fill some of that loneliness but you might be surprised how delighted the other person will be to know that someone thought about them. Send a letter or cards to friends or neighbors letting them know they are being thought of. Just a little note can cheer someone else up that feels separated and lonely like yourself. Spread some love and it will make you feel useful and you might find that others will start reaching out to you. You just have to take that first step.

In Conclusion:  Remember to re-visit your goals and assess where you stand. Choose just one goal and work on it for a week, Move more, slowly at first, but move just the same. Combat loneliness by calling others, writing letters or send a card with a note. These can help you get back on track.

Stay tuned for my next post on how I am progressing with my intermittent fasting for weight loss.