Well, it's only Month 3, and I'm no longer in my goal range of 130-140.
I've spent a few weeks feeling very weird and a little scared. My emotions have run the gamut between, "Wow, what fun, this is awesome, my Weight Watcher goal in 1985 was 127!" to the depths of "This is scary! Am I still healthy? I'm looking scrawny? If I accept this weight am I anorexic?" Part of me was asking what foods to add, and the other part was loving still losing each week. I finally made an appointment with my NUT and went yesterday. I needed some hard facts and I got them. They have a machine called a SECA that measures not just weight but also fat mass and non-fat mass. Here is my history:
1/30/18 - 232 # total. 124 fat pounds, 108 nonfat pounds for 54% fat
7/18/18 - 162 # total. 63 fat pounds, 99 nonfat pounds for 39% fat
10/15/18 - 143 # total. 50 fat pounds, 93 nonfat pounds for 35% fat
2/4/19 - 128 # total. 35 fat pounds, 93 nonfat pounds for 27.6 % fat
In total I've lost around 90 pounds of fat and about 15 pounds of muscle. My NUT says that those stats are good for my age. In the last 4 months I've lost 15 pounds of fat and zero muscle. YAY! All my "am I getting sickly or scrawny" voices have been dashed! And I'm remotivated to keep exercising 5 days per week.
The percentage fat stats REALLY help too, since I'm ancient and grew up with percentage fat charts instead of BMI charts. There are a bunch online, but at the bottom is an example for women. So I'm near the lower end of ideal, but I'm fine. Whew.
Maybe because I "believe" the fat % charts more, I feel more logical now about adding calories, and adding them the right way. My NUT says NOT to add volume of food at each meal since I can already eat 1/2 to 1 cup at a sitting. Don't want to stretch the sleeve! Instead, she suggested adding calories in the following ways, one at a time, to see what happens for a week or two to see if I should add the next one. I can do any of them in any order:
1) Adding a protein shake each day
2) Adding good fats - nuts, olive oil, or avocado
3) Adding one serving of carb each day.
And I have to add @Jen581791's suggestion of protein powder/nut butter balls! Yum!
Anyway, it's so weird, but the fat percentage thing really squashed the mind games, and I feel fortified to take this next step on the journey in a much more logical manner. (I still think it's because I'm ancient and pine for the abacus! )
Maintenance Diary -
1st month - Range 135.4 - 140 pounds
2nd month - Range 133.0 - 135.4 pounds
3rd month - Range 127.2 - 133.0
4th month - Starts today!