Anyone who has ever taken a journey to lose weight knows that it is inevitable that there will be some weeks when weight gain happens. For the first (but most likely not the last) time on this journey, it happened to me.
On Friday morning I weighed in at 309.2 pounds. That represents a gain of .6 pounds since reaching my 10% goal at the end of week 10. The good news is that I am still down more than 10% since the start of my journey.
I have had a couple of days to reflect on this weigh-in, and I have thoughts on how it happened, and on what I am going to do going forward.
Before I go into a deep dive on causes and next steps, though, I want to make sure I maintain some perspective. Gaining .4 pounds is nothing that I am worried about. As I said above, having a week or two where I gain isn’t a big deal. The fact is that I still worked out multiple times, and made a lot of good, healthy choices with my food. If I do nothing different this week from last, I am confident that the pounds would start coming off again. But, where is the fun in that? Doing what I did last week? Pshaw.
I think there are several reasons behind the weight gain. The first is that I took the weekend off last week after reaching my 10% goal. I decided to enjoy myself a bit. I had a few beers, indulged in some pizza and skipped a trip to the gym. As it turned out, I didn’t go too far overboard on anything. I went back on Monday and estimated how much food I’d eaten, and don’t think I blew up the points. But, I did take my eye off the ball purposely. Importantly, I enjoyed the weekend, which was my goal.
Another reason for the pause is not getting back to my habits at work. I was back in the office after two weeks at home, but I didn’t fully resume my morning and afternoon walks. No excuse here, I just didn’t get it done. Yes, I was more busy after having been off, but there was still plenty of time in my day for walks and stairs, I just didn’t take the opportunities.
I think I also was down on my water consumption, which has effects on how things are moving through me. It is possible that I had a bit of a traffic jam, if you will, on Friday morning. Since then things have become more normal.
Going forward, the prescription isn’t terribly difficult. I have already stepped my hydration up, am back to religiously tracking points, and have been to the gym multiple times. At the gym I have also stepped up the intensity of my workout. My pattern of late has been 30 minutes on the treadmill, 30 minutes on the bike. To increase the intensity, I have stepped up the incline of the treadmill from 1.5% to 2.5%, while also changing my pace to a full 2.9 MPH. On the bike I have increased the resistance from 9 to 11. I will stay at these levels for a while, until they become too easy.
At work this week I will get back to my morning and afternoon walking. To help keep me on track, I am also going back to logging my daily steps and floors climbed. I think having that accountability will help.
Lastly, I am going to get back to checking my blood sugar twice a day. That bit of feedback really does help guide my food choices, and will help keep me on track.
I expect that when the end of week 12 rolls around on Friday, that I will be down by at least 2 pounds. In the meantime, I have my eye on the prize, and have no intention of slipping.