Weekly Weigh-In: Same As It Ever Was

feb 27 weight

I ended February weighing as much as I did when the month began. Thanks to lots of eating out, I put the brakes on my weight loss, loss sleep, experienced digestive problems and had no energy.

I started February weighing 182.9 pounds. I end the month weighing 182.5 pounds. While I hoped to leave the 180s behind, I see this as a small victory. Even when I’m “bad” I can maintain or course correct pretty quickly with my eating habits.

Now when I say “bad” I’m talking about eating out and enjoying wine way too much. The middle of the month the hubby and I ate out about 10 times.  Of course, I had wine with my meals.  Ugh!!!  Thankfully the last 10 days I’ve worked diligently about cooking my own meals and forgoing the vino. And the results showed not only on the scale, but in how I physically felt.

Lack of Sleep & Feeling Crappy
What did all that eating out and wine get me? Between February 8-21, I gained 5 pounds. I know some of that was water retention, but when the pants started fitting a little tighter than normal, it was time to make a change.

Besides the pounds, I noticed a couple of things about my physical health: 1) poor sleep ensued, and 2) The morning after, my body let me know it did not approve of such behavior. Read More

Try This 30-Day Challenge For Weight Loss

From our pals at Authority Nutrition comes a great new 30-Day Challenge I can’t wait to try!

Nap challengeOK, this is just silly, but it helps drive home the point that catching quality zzz’s is a big part of weight loss. You need a good night’s sleep to reset your hormones. While I attribute my recent 7 pound gain to bad eating, it’s no coincidence that my insomnia kicked in at the same time.

The amount and quality of sleep helps keep your appetite-regulating hormones (Ghrelin and Leptin) in check. Not enough sleep and Ghrelin, which tells you to eat, runs wild in your body.  When I get a full 8 hours a night I don’t eat as much because Leptin (which tells me I’m full) is doing its job and keeping Ghrelin at bay.

This week I’m doing better on the food front, keeping to 20-25g of carbs a day. I’m also getting about 7-8 hours of sleep each night this week too! In fact, I took a 20 minute cat nap this afternoon and feel great. How great? I’m going out for a 2nd run today!

Weekly Weigh-In: Up 1.2 Pounds

aug 10 weightI can’t believe that I fretted about losing “only” 0.6 lbs. last week.

Ok, I need to shake things up this week. Here’s my plan:

  1. Write It Down – Research shows you lose weight with a food journal. I keep a food journal, but I’m not diligent about it. The goal this week is to track everything, including the tastes I take while cooking. I set up the Weight Watchers app on my phone and tablet. I even set up alerts to remind me to track. No excuses now.
  2. 7 Hours – My insomnia is back. I’m getting about 5 hours of sleep a night. So my body isn’t properly producing the appetite-regulating hormones. Ghrelin tells you when to eat. Leptin tells you when you are full. Lack of sleep and you’ll have too much ghrelin and not enough leptin. Time to break out the herbal tea 45 minutes before bedtime.
  3. Water Weight – Thanks to the more intense walks, my legs are sore. I think this is the source of my gain. When you workout microscopic tears appear in the muscle fiber. The fiber basically becomes a sponge, absorbing water. In a few days, my muscles should release the water (and the 1.2 lbs.).

Weight loss is a marathon not a sprint. My resolve is a lot stronger than 1.2 lbs.