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Just checking in to say I hope you are doing well and that your absence is more to do with taking a break and less to do with something else 
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Iāve been very busy. Iāll come and give a few thoughts when I have some free time. Ty for caring.
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Iāve been thinking about things for quite a while. I needed a break because it had been a year since I started this log and there has been no improvement in fact I have put on weight. Initially I was thinking about just stopping and giving up but if I have barely any energy now, what on earth will it be like in 10 years? I donāt want to be the big woman who canāt get about or gets puffed on a walk. Vibrant, healthy, fit and balanced are the descriptors I want used about me.
My weight gain is definitely linked to trauma i have experienced but I donāt want that trauma to define me. I am much more than that. I deserve to have a fit and healthy body. I am going to make this happen. Back to calorie counting, back to exercise and back to feeling good about myself. I can and will do this.
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ok im exactly 123 kg. Iām aiming for no more than 1600 calories per day as that did seem to work. Another goal is 5k steps per day which I will increase incrementally as I go. Plus 2 days kettlebell workouts. I will probably try to do some yoga also but atm doing 5k steps and weights twice a week sounds doable and more than Iām doing now. Iām already up to 3800 steps today and if i donāt get in 1200 throughout the day I will take my dog for another quick walk after I finish work. My meal plan is worked out for the day and Iām on track.
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Day 1 5116 steps
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Day 2 5043 steps
Itās been cold, windy and rainy this week, so I feel like Iām doing well getting my walk in.
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Day 3 6811 steps
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Day 4 1890 steps- this is what happens when you donāt get your walk in. My job is extremely sedentary and I have to make sure I get regular walks in.
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Day 5 2031 with no walk.
Iāve been sleeping 10-12 hours per day and still feel very tired and with no energy. Itās clearly linked to how heavy I am and the lack of exercise I do. Iām thinking of going a little hardcore and limiting myself to 1200 calories for 6-8 weeks to just sort of jumpstart my weight loss and hopefully lose a quick 10 kg so I have some sort of semblance of energy happening. Iām not sure about this but will mull it over. Thankfully soon it should be warmer and Iāll be out in the garden more etc so that should also help.
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Day 6 5623 steps
6kg KB
1x10 swing
1x10 OH press
10kg KB
1x10 goblet squats
12kg KB
2x10 deadlifts
1x10 swing
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Day 7 5178 steps
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weigh in 122.6
loss 0.4
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What do people think about going super strict for 6-8 weeks and get a jumpstart?
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I guess it depends on whether you think you can hold out against a strict regimen for that long. Or whether you can turn it into something thatās enjoyable where your mind doesnāt think about rebelling against it.
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Not that I know much here or that the same thing works for everyone, but Iām a big fan of slow and steady for this.
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While I admire the resolve to make a change that big, I worry that 1200 is quite low and may negatively impact you in terms of mood, energy and unfortunately also weight loss. My understanding is that calorie intake drastically below your BMB can actually trigger your body to hold weight a bit more. With that said I donāt know your BMB so I canāt say if 1200 is drastic or not.
Anyway I think what could be a helpful approach is to compliment a consistent, manageable calorie deficit with a consistent form of exercise that you enjoy and can do regularly. If walking isnāt an issue for your knee then I feel like its ideal because setting a step goal is something that can incentivise you to keep moving more throughout the day, and then if you get to some point in the day and realise you are a ways off you can go for a walk to hit that goal. It would be great if you happened to really enjoy those walks and see them as something you do for yourself. Whether its walking to a nice place, or listening to a podcast while you walk, or whatever makes you enjoy that ritual. This gives you benefits physiologically and mentally. Maybe its even something you could do to start your day, depending on your schedule.
So, maybe something like 1600-1800 cals plus 5k steps. Over time you can adjust based on results to add in a little more exercise or tweak the calories if you need to.
Unfortunately I also understand that scales are even more inconsistent for women than they are for men, so it would take doing this for 2-4 weeks consistently to be more confident the scale shows the right trend.
Just my thoughts, I am not a doctor, etc etc.
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To add on to this, perhaps there are some environmental cues you can adjust to help form and reinforce these new habits or habit changes.
If we take going for a walk as an example, could you place something by the front door that acts as a reminder when you walk by it to get outside and get some steps in? And in terms of the number of steps, if 5000 feels like something you can consistently achieve right now, then great. I would say stick with that for the next 4 weeks. Try and instill that ritual in your day. You can always ramp up that target over time if you want to, but its better to do 5k consistently than set a 10k target you only hit a few days a week. And if you are really having trouble some days going for that 5000 step target, you could try doing this for yourself:
āOk, I really donāt know if I have it in me to hit that 5000 step goal today. But what I can do is put my shoes on and walk around the block once. If by the time I am back in front of my house I want to go back inside, thatās okā.
Sometimes you might be like āIām feelin good! Ima keep going.ā And other times you might head back inside and thatās totally ok too. The barrier so often is the inertia you need to overcome to get started. Keeping with the walking example, the habit you want to try to develop is not so much āgo out and walk x many stepsā, it is āput my shoes on and walk out the front doorā.
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5561 steps
Iāve been thinking about what everyone has said and will take a few days to mull it over. I very much appreciate everyone giving their perspective and opinions.
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