Sign in to follow this  
  • entries
    3
  • comments
    27
  • views
    1,729

Month 3 - I needed "Just the facts, Ma'am"

Cindy Lou Who

60 views

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! :lol:

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! 

chart.jpg



5 Comments


Recommended Comments

I'm glad to hear that you got some hard facts and advice from a trusted source, and that this is helping you to inform your decisions. Great idea! Kudos to you for keeping your muscle mass up while losing - that's the ideal, right? I'm sure it gives you some confidence in telling the concerned important people in your life that you're doing OK and have things under control.

I think your NUT's advice sounds pretty solid: go for calorically dense foods right now to slow your losses to avoid stretching your pouch or learning to eat past the discomfort. You can always back off the fats/shakes/PB balls later if the numbers go the wrong way, but I think it's harder to back off the volume. 

The PB balls are easy/tasty/practical. I added some cocoa powder (unsweetened, just the powder) to the PB this week and used chocolate protein powder, as well. I find if I cut the protein powder with powdered milk it doesn't change the nutritional content much, but it improves the texture a bit (it's less grainy). Go for it and make some, you skinny little thing <-- in a good way. 

Share this comment


Link to comment

You are killing it, @Cindy Lou Who!!!    Sounds like you have a good plan...the old you would have loved to have found crap to help add calories if necessary (as if we ever had to) but the new you has learned a lot!  @Jen581791 has some good advice which is perfect since she’s been where you are before.  Enjoy those PB balls!!!

Share this comment


Link to comment
On 2/5/2019 at 9:14 AM, Jen581791 said:

I'm glad to hear that you got some hard facts and advice from a trusted source, and that this is helping you to inform your decisions. Great idea! Kudos to you for keeping your muscle mass up while losing - that's the ideal, right? I'm sure it gives you some confidence in telling the concerned important people in your life that you're doing OK and have things under control.

I think your NUT's advice sounds pretty solid: go for calorically dense foods right now to slow your losses to avoid stretching your pouch or learning to eat past the discomfort. You can always back off the fats/shakes/PB balls later if the numbers go the wrong way, but I think it's harder to back off the volume. 

The PB balls are easy/tasty/practical. I added some cocoa powder (unsweetened, just the powder) to the PB this week and used chocolate protein powder, as well. I find if I cut the protein powder with powdered milk it doesn't change the nutritional content much, but it improves the texture a bit (it's less grainy). Go for it and make some, you skinny little thing <-- in a good way. 

My favorite part of your response was "gives you some confidence in telling the concerned important people in your life that you're doing OK"! That struck me right between the eyes! I know you're referring to some of my other posts. Thank you for that. I'm sure I'm overly influenced by my husband and sons. And my NUT reiterated what you have said earlier that even they are used to me being obese, so in their eyes, it will take some time for them to adjust. Right now I may look "too thin" to them, but I'm NOT. And their loving perception of me will adjust in time. (And, BTW, you can bet I gave all the percentage fat facts to my DH as soon as I got home! :lol:)

I'm on the road with work this week, but looking forward to the PB balls. And the powdered milk sounds like a good idea too. Do you make a big batch and refrigerate them, or do you make them as you go? 

Share this comment


Link to comment
10 hours ago, CheeringCJ said:

You are killing it, @Cindy Lou Who!!!    Sounds like you have a good plan...the old you would have loved to have found crap to help add calories if necessary (as if we ever had to) but the new you has learned a lot!  @Jen581791 has some good advice which is perfect since she’s been where you are before.  Enjoy those PB balls!!!

Haha, you got that right! The old me would have immediately started pounding the cheese Doritos and Cheetos! And fries! And bacon! And ...... you name it! :lol:

Share this comment


Link to comment
12 hours ago, Cindy Lou Who said:

My favorite part of your response was "gives you some confidence in telling the concerned important people in your life that you're doing OK"! That struck me right between the eyes! I know you're referring to some of my other posts. Thank you for that. I'm sure I'm overly influenced by my husband and sons. And my NUT reiterated what you have said earlier that even they are used to me being obese, so in their eyes, it will take some time for them to adjust. Right now I may look "too thin" to them, but I'm NOT. And their loving perception of me will adjust in time. (And, BTW, you can bet I gave all the percentage fat facts to my DH as soon as I got home! :lol:)

I'm on the road with work this week, but looking forward to the PB balls. And the powdered milk sounds like a good idea too. Do you make a big batch and refrigerate them, or do you make them as you go? 

Getting skinny is hard for those around us to adjust to, too! 

I make big batches of PB balls and keep them in the fridge in a tupperware container. If you roll them in powdered nuts, they don't stick together. I just grab two every morning and put them in one of my teeny tupperwares to take with me. I can usually get 20 or 30 out of one batch, so they last a couple of weeks or so until I have to make more again. 

Share this comment


Link to comment

Join the conversation

You can post now and register later. If you have an account, sign in now to post with your account.

Guest
Add a comment...

×   Pasted as rich text.   Paste as plain text instead

  Only 75 emoji are allowed.

×   Your link has been automatically embedded.   Display as a link instead

×   Your previous content has been restored.   Clear editor

×   You cannot paste images directly. Upload or insert images from URL.

Loading...