I’ve really been motivated by some of the stories here, and felt like it’s time for me to share mine on my 1 year anniversary on MFP. Over the course of my first year, my BMI has gone from 55.4 to 31.5.
--Background--
I am an empty nester and spend most of my time at home alone with my dog, 2 cats and a flock of chickens. I telecommute for my job and live in a rural area. I am a short, menopausal grandma with osteoarthritis in my knee and a range of other assorted health challenges. I’ve been various ranges of overweight almost my whole life. I’ve heard all the reasons why I can’t lose weight, mostly coming from my own mouth. But I have lost 126 pounds over this past year. If I can do it, so can you.
--The Beginning--
I felt like crap and I was tired all the time. I could barely walk for 5 minutes. When I did the dishes, my legs would get fatigued and I used to lean on the edge of the kitchen sink to help support myself, and I have a dishwasher. I avoided exercise because I was so tired already, I couldn’t imagine getting everything done that I needed to do much less having any extra power to schlep to a gym and workout. I remember having to lie down and nap in the afternoon because I just couldn’t make it through the day without it.
I had severe obstructive sleep apnea (used a CPAP machine), high blood pressure (on medication), acid reflux (on medication). My knees were really hurting, my back was sore, and my heart ached… because I felt like such a loser for not being able to get my weight under control. When I was younger, it didn’t have as much of an impact on my overall health, but all the extra weight and accompanying health issues were catching up with me and I just didn’t feel well. With the realization that I had more time behind me than ahead of me, I knew I had to make a change if I wanted to have a good quality of life.
After years and years of taking care of other people, and putting their needs first, I decided I needed to make myself and my health more of a priority.
--The Strategy--
I’ve lost some weight in the past, but never managed to keep it all off. And I think that’s because the focus was on losing weight, and trying whatever tactics I could to lose it; it was not a sustainable lifestyle change. Now, my priority is holistically on my health, and the weight follows. And this is something I can do for the rest of my life.
Through trial, error and research, I have found the following things work well for me:
- Get enough sleep! It really helps mentally and physically. Once I started getting adequate sleep, it was easier not to overeat and be more active.
-Find physicians and health professionals that you can partner with. Someone who will look with you beyond just the symptoms, and uncover the root causes. Be a patient who’s willing to make the life changes necessary to get the results you need.
- I view food as primarily nutrition, it’s not a reward. No food is off limits, but I choose not to eat some things, particularly junk/fast food.
- I have trigger foods. These are foods I don’t seem to have consistent control over and/or are a gateway to destructive behaviors. I simply don’t keep them in my house at this time. Maybe someday I can have kettle cooked barbeque potato chips, homemade chocolate chip with walnut cookies, carrot cake, everything bagels, etc. around… but not right now. I’m OK with that, I don’t need them.
- I don’t operate on the mantra of “a calorie is just a calorie”. Some foods are worth a lot more than others to my body, and so I try to eat accordingly.
- I eat at least 100 grams of protein and 30+ grams of fiber per day. I keep my sodium under 1500 grams. I avoid processed food, opting for lean protein, fruits, veg. I drink at least 8 glasses of water a day, most days more. I cook, even though it’s mostly just for myself. I tend to stick around the 1200 calorie range, it works for me at my age, height and level of activity.
- Move more. I started with walking. I worked my way up from 5 minutes to longer, more frequent walks. Now I go to the gym sometimes too. I aim for a minimum of 1 hour per day of purposeful exercise.
- I log all my food every.single.day. I plan my meals in advance whenever possible. I don’t let myself get desperately hungry, because it leads me to overeat, especially at night. If I don’t have a plan, I am planning to fail… so I plan to succeed.
--The Results--
I have seen many health care professionals this year as part of my reclamation of my own health.
- General Practitioner “You have turned your life around!”
- Cardiologist: “I have no idea why you are in my office, everything looks great!”
- Pulmonologist: “You no longer have sleep apnea, stop using the machine {CPAP}”
- Registered Dietician: “I wish all my patients ate the way you do”
- Orthopedic Surgeon: “You’re saving your knees”
- Physical Therapist: “You’re doing great, I’m releasing you!”
- Comprehensive blood labs: all within normal range
- Other: my hair is the longest it’s ever been in my whole life. I always thought it would not grow below my shoulders, because it never did before. Also, my skin looks great.
I finally had the mammogram and colonoscopy I’ve been putting off for years. And I went to the dentist. I feel like I’m worth taking care of… finally.
--The Continuation--
It’s wonderful to have a community of friends to keep me company on this journey. I want to thank my MFP friends for their support and sharing their own journeys with me. Special thanks to those who keep open diaries, because it really helps me to see other strategies, and I’ve been motivated to try some foods I’ve never had before.
With a BMI of 31.5, I am still in the “obese” category. My next goal is “overweight” and then, finally “normal”. Instead of beating myself up over where I am now, I am proud of it. Because I know I’m taking the best care of myself I can TODAY. And I’ll keep doing it every tomorrow I have.
--My advice--
Do what works for you, don’t let negative people/comments/feelings get you down. You are worthy of being cared for, no matter what your size and weight. You are important and valuable. Forgive yourself and move forward.
Before:
Today:
I wish us all continued success!
:flowerforyou:
Kat
