Four weeks ago I had my port replaced and regained my satiety. That means I am no longer hungry all the time, I can eat small amounts at each meal and be satisfied, and my lap band has once again become my best friend. Three weeks ago I went back to the gym, taking it easy on the elliptical, and last week I added swimming back into the mix. Since the morning of surgery I have shed 15 pounds - I no longer lose weight - because that means someday, somewhere, I may find it again. Now I seem to be losing and gaining the same 2 pounds over and over again. What’s up with that? OK, let’s review:
- Last time my RMR was checked it was 1550 calories. I am keeping my calories between 1000 and 1300 per day and have been successful 99% of the time. If I went over it was by less than 100 calories.
- Protein takes more energy (equals calories burned) to metabolize than do carbohydrates. I have been eating between 80 and 120 grams of protein per day so I am certainly making my body work hard to metabolize my food.
- Water is necessary in this equation. The “new” rule is that you take your body weight, divide it by 2 and use that number as the ounces of water to drink daily. For example, a 128 pound person would be drinking 64 ounces of water per day. I work towards 1 ounce of water for every gram of protein I eat, at a minimum, and have hit or exceeded my mark 99% of the time. I am actively keeping my kidneys and liver functioning well.
- Exercise - even 1 week off my regular fitness program was too much for me. This is the first week I am back to my full program of 5 days of at least 45 minutes each in the gym or the pool and 2 days of walking, bicycling or easy movement at home. According to my trainer I can have the initial weight gain that a new routine sets in motion still going on - that is 2-4 pounds of water retention that my blood plasma stores to assure I do not get dehydrated. OK blood plasma- read the hydration section above and let it go please!!!
- A secondary word about exercise. Studies have shown that if we sit at a desk, no matter how much we boost our metabolism in the gym, it will slow down and stop producing the fat inhibiting enzyme called lipase. Getting up and moving for 2 minutes every hour will resolve this. I pace when I’m on the phone, I try to get up but it’s time for me to set an alarm on my computer to get up and move….check.
- Stress is difficult to factor in, but certainly enters the equation. Cortisol, the stress hormone, triggers carb cravings and can also just plain slow down the metabolism …this may be my BIG PROBLEM since sleep and stress go hand in hand and sleep has been an issue for me for several years.
My goal then, to kick this plateau to the curb and to lose the next 5, and the 5 after that, and so on is to keep on doing what I have been doing, and to set alarms to remind me to get up from my desk hourly, and finally, to relax, sleep as much as possible and live as stress free as possible.
