Phase 1 of health journey complete! 143lbs->120lbs
43f; 5’3; SW 143lbs; GW 120lbs. Fitness: 3x week running; 3x week strength training; 1 rest day; occasional yoga Steps: 8k-12k daily Strength training: youtube videos, focus on 30min full body workouts. Calories: 1250-1350; Macros: protein min 65g, fat 41g, carb 195g, fiber min 21g
Last year my mother had a stroke. She's only in her mid-60s and has otherwise been pretty healthy/active. We took a two week trip to Europe in the fall and I noticed how unsteady she was on her feet. I don't see my mom often, but it suddenly hit me she's getting old and seemed fragile. Her doctor said the stroke was due to high cholesterol (possibly genetic). I had my blood tested two years ago and the only thing that was high and of concern was my LDL. Then this last February, which is already a very busy time at my work, we had an unexpected, quick turn-around project come up. I had fully embraced my emotional eating and suddenly found my comfy, bigger pants getting too tight. Uncomfortably tight. Then I had a day where I was completely over-reacting to feedback from higher level leadership (didn't say anything to anyone, just got overly worked up). And that was my something needs to change moment.
In my early 20s I maintained around 120-125lbs fairly easily. I probably moved up to 130lbs in my 30s, but had jobs that required a fair amount of walking throughout to the day. So despite not always eating the healthiest, I still maintained an okay weight. I now have a sedentary WFH job and realized I was only getting about 2k steps in a day. I first added intentional walks every day, aiming for at least 8k steps. I then figured out my TDEE and started tracking my calories and macros daily. I have never tracked my calories before and it was eye opening. I had no idea how much saturated fat I had been consuming or just how little vegetables/fruit I was eating. After walking for several weeks, I started to do a modified C25k. I've completed the C25k program before, but wanted to ramp up a little more slowly. I now run a 5k 3x a week and am gearing up for a 5k fun run in August that a coworker convinced me to sign up for.
I was making good progress by eating at a deficit and running/walking, but realized I was probably losing what little lean muscle mass I have and added strength training in April. I started doing Caroline Girvan videos, but thought I was missing something by not doing an intentional 3x week program. I tried a 4-week program by Penny Barnshaw, but then moved back to CG. I'm now following a full body program by Jasper Macdermot, which I'm really enjoying. After adding strength training, I increased my calories because my deficit was too much with the added activity.
Nutrition-wise, I've focused on adding more plant-based/whole foods and cut out unhealthy processed/ultra processed foods. I emotionally eat and will devour cookies, candy, cupcakes, desserts, etc. I also love to bake. But, from cutting out sugar in the past, I know it has a huge impact on my ability to regulate my emotions. So, I greatly reduced my added sugar and replaced desserts with fruit and fat-free greek yogurt. I've had some cookies/chocolates here and there, but only if they fit within my calories/macros for the day. I also focused on identifying my triggers and viewing food more as fuel for my body rather than my emotions. I think the exercise has really helped because it gave me a physical outlet for any stress/negative feelings. All my running and walking is outside, which has also helped a lot. I felt so much more calm and able to handle the various stresses that come up.
I call this phase 1 of my journey because I have dabbled with working out or eating healthier in the past. Once I reached the goal or prescribed time period (oh those 30 day challenges), I would stop. So phase 1 was all about getting down to a healthier weight. I have an appointment in two weeks to get my blood tests done and we'll see if my LDL is lower or if I need to do something else to address my cholesterol. Phase 2 is about finding my maintenance calories/macros and improving my running. I'd like to increase my running pace and possibly my mileage (just did 3.5 mi this morning, longest continuous run so far). Phase 3 will be this fall/winter when I plan to focus more on strength training. Throughout all of this I will continue to dial in on my nutrition, I really want to decrease my meat consumption but found it too difficult to get enough protein each day on top of everything else I have been trying to do in the last four months.
This subreddit has been so helpful throughout the last 5 months. I have found so much inspiration and helpful information. Thank you all so much for this community!