I DID IT! Y’all, I did it! I hit my goals (adjusted, I’ll explain in a bit) and now I’ve moved on to chapter 2 (aka the rest of my life): maintenance mode. This is a vague path for me and it feels a bit like a hike I took over a rocky path (see feature photo for this post) where the trail was marked by a series of red dots. The dots were strategically placed at any point that I needed to decide where to go next – especially if the next step was up a suddenly climb or through an otherwise indistinguishable series of rocks. As on this hike, where I sometimes found myself teetering on a rock ledge and hopping between stones. Now that I’m in maintenance mode, it’s a bit unsettling to not see the entire path at once. I expect that I will build this maintenance chapter through a series of experiments (red dots) that appear as I approach them. Some dots will take me along the correct course and other times I might find myself drifting and need adjustment. I’m ok with this method of trail mapping. I feel though like I’m getting ahead of myself. Let me first explain how I confirmed I had achieved my target…
Over the past couple of months I’ve gotten a lot of nice feedback from colleagues and friends who’ve noticed my weight loss progress. This often involves a fun discussion about how I managed to drop the weight and exchanges of healthy habits. A few weeks ago I was chatting with my manager about my project LIFE and I mentioned that I was encountering trouble dropping any more weight. I had hit the dreaded walk and I began to wonder if maybe I’d achieved my healthy weight. She told me about a recent health assessment she’d completed at a work event and emailed me the contact of the person who ran the assessments. I shot him a message and then we both were traveling over Easter so I practiced another muscle I’ve been growing lately, patience, and after a few weeks we managed to meet for my assessment appointment.
I woke up early the day of my appointment (scheduled for 7:30 am, gulp) and fought off hunger pains. I was instructed to arrive on an empty stomach. The night before I had deposited notes around the house in strategic locations (near the coffee pot, on my backpack) saying: “do not eat”. I usually eat first thing after I wake up. I allowed myself one cup of black coffee so I could drive safely….threw on some yoga tights and a tank top and brought work clothes to change into. Then I headed to the office in Leverkusen.
My report spit out in about a minute and we sat down to analyze. I was pretty curious and excited to study the results. The report told me what I had suspected: my body weight (plotted as an average – below, healthy, high) came in at the upper end of healthy. I wasn’t surprised by this outcome – my BMI calculation is never good according to the averages charts. I know I’m a strong type of build (with very strong bones – once I had a body scan that told me my bone density is in the 90th percentile, further when I was a kid I suffered a bone tumor that in most people would have led to a broken bone) and I’m fine with that, I enjoy being strong.
The next figure explained the body weight being on the high end of healthy – this was my estimated amount of muscle calculation, which was 20% above average. The person running the assessment was pretty happy with this result. My profile was falling out as expected as a strong body type. For me this explained why I struggled to achieve the same weight I had 8 years ago when I was running for exercise 80% of the time. Changing my exercise patternsto more fighting and weight training had subsequently resulted in more upper body muscle which of course brought more muscle weight.
The last figure also made me happy and this was my estimated amount of body fat. I know I always carry a relatively high amount of body fat for a fit person, or at least I’ve always had this opinion of myself. According to this assessment, my current body fat is 22% which is good and healthy, not super lean, but, wow, that’s a tough way to live. Maybe not right for me. Although part of me still toys with the idea of a 6-pack for a day.
At this point, we paused to discuss how I could use this data. The assessor asked me a simple question: “what are your goals?”. For a moment, I was lost. I have to admit, I was so surprised to find that the weight loss journey was done, that I didn’t know where to go next. I think I really didn’t believe I could do it, so I hadn’t thought to the next step…
But, as we talked, it came to me. My goal is to be healthy and strong and capable of tackling any physical challenge that comes my way, I would say within reason, but who defines what is reasonable?
I also have a new goal to maintain my healthy weight and built a sustainable eating and exercise balance to eliminate as much as possible future swings.
Throughout this post i have bantered about the term: “healthy weight”. I’m sure there’s a scientific definition of this term, but here is what it means to me. First I start with what it is not: healthy weight is not super-lean. I’m by no means currently super-lean. Healthy weight for me is feeling strong and happy with how clothing fits.
Over the past 7 months through attention to diet and a solid exercise routine, I dropped nearly 3 pants sizes and now find medium tshirts to be a bit too large. For me, this is a very rewarding combination (although it does mean I might need to get some of my skirts adjusted and buy some new blazers – hmmmm, I’ll survive).
Now we get to one of the most interesting parts of the discussion. When I said I was happy with the report and agreed that I didn’t want to drop any more weight, we shifted the topic to daily calorie needs to maintain my current body profile. The report informed me that with my weight and muscle mass combination, I need 1500 calories a day when I don’t exercise and 2000 on the days I exercise. Which basically means I need 2000 calories nearly every day! What a surprise!
Now I encounter an unanticipated challenge – how to increase my daily calorie intake in a healthy way? I cut loose a bit this weekend (increasing the fat in my diet a bit and adding back in a bit of bread) and found I was suddenly again losing weight. Strange predicament to be in since I no longer want to lose! But, I’m going on vacation again soon, the England, the land of pubs, fish and chips and meat pies, and I predict I’ll gain a bit and then can stabilize.
Now that I’ve hit my target I am savoring success. Sometimes this is a new piece of clothing hat fits. Sometimes I allow myself a bit more ice cream, but I’m surprised to find that I really don’t feel a need for the quantities of food I used to eat. Which is also surprising.
As I take my first steps down fork in the road from weight loss to weight maintenance, I would appreciate any advice from those who have traveled this road before me. Please share in comments, it will be greatly appreciated!
Thanks to everyone for your support and encouragenent. Especially my husband who never told me I needed to lose weight, but when I decided that did, offered me help to find a path back to a healthy me. Then put up with a million silly conversations about dietary minutiae and how many 10th of a kilo I had lost or gained each week. Without you, I wouldn’t have had the courage to start the journey, let alone be where I am savoring the success of taking back my health and my life.