I had my first appointment of the year with my Bariatric doctor this past Wednesday. I knew it wasn't going to be good, but did not realize how bad it was. I started going to the Weight Management Clinic in October of 2016. I was frustrated because my weight wasn't going down. I was staying in the calorie range given to me by Sparkpeople, I was exercising regularly, and the scale was going in the wrong direction. I knew I wasn't heavy enough to be a surgery candidate, but at the rate I was going, I would be in a couple of years. I weighed in at 196.3 lbs. They did a Resting Metabolic Rate (RMR) assessment and that was a BIG help. I adjusted my calorie intake down by about 300 per day, and I finally started to see results. I joined the BLC Golden Phoenix Team for the 2017 Summer Challenge and by July of 2017 I was down 21.8 lbs. I struggled and went up and down, but I still ended the year lower than I started. 2018 was a real struggle, and I just couldn't seem to get it together, even with the support of my wonderful BLC team. I had so much going on; my mom had a health scare, we were working short-staffed due to an extended illness, we were planning a month long trip for Christmas, and I just pretty much let myself get in my way. My last appointment of the year was supposed to be in right before Thanksgiving, but the office had to reschedule. I was gone for all of December, so I had to wait for January. I gained it all back. I accept responsibility for my actions, now I have to decide if I want to really do this. There is no magic pill, potion, or wand to fix this; there is only me.
So, back to the beginning and back to basics.
1. Track EVERYTHING. Be honest. If I eat an entire bag of potato chips, fess up. Two handfuls of animal crackers, log it. That fast food hamburger and fries, record it. I can't say I don't know why I’m not making progress if I am not being accountable for my eating habits.
2. Be consistent with exercise. My treatment plan is to do 45 minutes of moderate exercise 5 times a week. Consider working with one of the trainers at the gym for help with a full body strength training plan that will help me get the most out of my sessions.
3. WATER, WATER, WATER!! I have been chugging the Diet Pepsi instead of the H2O and that is just not good on so many different levels.
I also mentioned to my doctor that I haven’t been sleeping well. I go to bed and fall asleep, but my sleep is very restless and I wake up 3 to 4 times a night to use the bathroom. He asked me if I have sleep apnea and I said, "Not that I am aware of, but I do snore, and have since childhood. It is bad enough that the vibrations sometimes wake me up." So he has ordered a sleep study. When I told my Dietitian, she told me to stop all caffeine at least 6 hours before I plan to go to bed, and to try and stop fluids 2 to three hours before I go to bed. I have a follow-up in a month, and the goal is to lose at least 4 pounds by then.