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June 7 2020

Sunday, June 07, 2020

A week ago I gave myself a long weekend. Well, actually since I was "on call" over the weekend and ended up working 16 hours on Sunday I had 40+ hours in by Wednesday so I took Thursday and Friday off in addition to the weekend.

What I did with some of that "free time" was think. I was also feeling the residual pain of working that 16 hour day on Sunday.

I had taken a new position at work last Feb. that is more sedentary than my previous position of Unit Manager on a secure dementia unti. As a result of additional sedentariness, I put on 10 lbs that I could not afford to put on. My clothing felt tight. I was TIRED. I HURT. I'm over 60. There's a virus out there that I have to take great pains not to catch for fear it will kill me or my patients!.

For the first time, I found myself seriously looking at the possibility of gastric bypass surgery. The nurse practitioner that I see has mentioned it once or twice over the past several years.

I looked up details about the various options. I checked into what people have to do before surgery and how long they might have to do it. I read what happens after surgery, how people need to eat. What they can and can't eat. How much (or little) they will eat. How often they need to eat. How long the "healing" process is.

I know people who have done the surgery and are happy with the results. I also know people who have what are lifelong problematic issues because of the surgery and that is the primary reason I have not chosen to do it. Yet. It's not actually "off the table".

So what I did do, was to do what someone would have to do in prep for surgery. Since I have not had the preparatory blood work, I did decide that my goal would be to break the bad habits that I had been doing--the snacking, the eating too much at the evening meal. I did the liquid high protein option for a few days. By day three, I was chronically hungry (I'm not really very nice when I'm hungry).

One of the things I discovered is, the diet is low carb, low cal and high protein. Hence, it puts you into ketosis. People, prior to surgery, need to lose the weight to help cut down on the fat around the liver to make surgery less dangerous. Since I am not, at this point, going to have surgery, I have a little more leeway. I had soup...with vegies...and barley. It made me feel MUCH better and less hungry. My calorie count was still low (below 1000 kcal/day. I kept the carb level low. I started this last Sunday. I lost 7 lbs in the first 3 days. One additional pound came off for the rest of the week.

I now need to find my way. How to eat enough but not too much. To keep weight coming off but not too fast. I need take in enough to support my body's needs so as not to make myself ill , but to not stall the process. There's a fine line here. I need to find it and maintain it.
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    Since you know there’s a fine line here, why not nail it down by logging your nutrition daily? Keep a daily record of everything you eat and drink. This will help you learn the what, where, when and how you’ve been overeating. From this, you’ll be better positioned to create your own healthy weight loss plan. After all, who will know more about your body than you do after all that good record keeping? We need all three macronutrients (protein, fat and carbohydrate) to thrive and these need to be balanced. Fifty percent of my daily calories are good carbohydrates. Thirty percent is protein and twenty percent is good fat. Our bodies appreciate fiber! Enough sleep! Adequate hydration! Movement! Adequate calories! Twelve hundred calories daily is an absolute minimum. That minimum is for women who are short, of healthy weight and sedentary. Your minimum may be higher if you’re taller, obese and get more active. Find out what your basal (resting) metabolism is. Use the SparkPeople resources to figure this out. An obese person expends more calories at rest than does a person of healthy weight. To your basal metabolism add in the calories you expend in daily exercise. From that total, subtract 500 to 1,000 calories to arrive at your healthy weight loss range. This range will allow a one to two pound weight loss per week which is considered to be safe and healthy. Losing your excess weight slowly increases your chances of keeping it off once you reach your goal weight. Many of those who have lost weight and kept it off have had to explore the “why” of their overeating. This is a journey and each of us comes with different baggage. It’s a journey of discovery. You can do this! emoticon emoticon emoticon
    411 days ago
    Be careful about going too low on calories, otherwise your body goes into starvation mode and slows down your metabolism. I've found that 1200 daily calories is my best number to lose 1-2 lbs wk, and feel like I've had enough to eat. You can do it!
    412 days ago
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