Week 16 – Friday Fitness and Weight Loss Update

Stress photo

Main Topic: Extreme stress and binge eating (self-medication)

I have been under a great deal of stress lately because of many things. I won’t list them here, but I’d say they number at least five. Unfortunately, I am not always good at handling stress, despite years of learning and practicing coping skills in therapy.

“Self-medicating” stress can take on many forms. For some people it’s popping pills, for others drinking alcohol, perhaps some exercise (a comparatively good release), and others do something else. As just mentioned, there are some good means of self-medicating stress, but we don’t always use them. At times, I am prone to binge eating. I don’t have a regular issue with this that qualifies as a disorder, but it happens off and on enough that I list it as a “problem” behavior. This week I binge ate to certain degrees. My scale reflected that clearly this morning. I also have other factors that may have affected my Friday weight results. I feel puffy and bloated to some degrees. I bet you have guessed which direction the scale went. Here are the results:

Week 16 weight change:  + 4.6 lbs ( +2.1 kg)

Total weight loss to date (over 16 weeks):  – 5.2 lbs ( – 2.4 kg)

Week’s exercise (above & beyond):  This may seem surprising given my weight gain, but I was very physically active this week. I was doing spring cleaning most of the days, so intensely that I worked up a good sweat each day.

My weight gain this week was so extreme that it represents almost 50% of the weight I’ve lost over the entire span of this weight loss journey. Last week I almost reached a 10-pound weight loss milestone. To some, 10 pounds over 15 weeks would sound piddly, but believe me that it was hard won, given some of the challenges I faced. Not everyone is going to shed a lot of weight quickly. I know most people aim for quick loss. I have been satisfied with just making progress with minor steps back. This is a big step back. I feel horrible! That means I have at least six stressful things on my mind, instead of five. I guess I could have just skipped weighing myself today, but a friend told me not to do that. I do hope that seeing this massive gain will help deter me from more binge eating, at least to a degree. I’m not ready to “throw in the towel” and let my weight get totally out of control.

Does tracking my eating seem like a high priority right now? No, it doesn’t, but I will do my best to track. Even if I miss tracking something, some tracking is better than none. I will feel better again, and will pick up where I left off with the tracking effort and dedication to this journey.

Interim goals:  I see my therapist today. I will push myself to track my eating as much as I can.

No recipe share this week. I will share a suggestion. If you are planning on hosting guests in the near future, don’t buy tempting foods too far ahead of time.

To read about the weight loss plan and tools I chose for this effort, click My Fitness and Weight Loss Plan Described. You can also read my very first post introducing this effort at Long haul healthy weight and fitness efforts – creation of a Friday post series.

5 thoughts on “Week 16 – Friday Fitness and Weight Loss Update

  1. Reverie37 July 28, 2018 / 7:07 pm

    10 lbs is significant for me too and I know the setbacks are hard. But don’t give up! Good luck on the tracking! In the least, you could write down any out of the ordinary foods. That’s what I do (did) since my diet is pretty regular. Or just look at the calories of some foods. I just realized how many calories are in the chocolate I’ve been eating regularly. I need to cut back on something else if i’m gonna continue the chocolate because I’ve been gaining again. *Sigh You’re surely not alone. Best wishes!

    Liked by 1 person

    • updownflight July 28, 2018 / 10:52 pm

      Thank you, Reverie! And I like your suggestion. All the best to you on your journey, too.

      Liked by 1 person

  2. Good for you! Many times I have used this illustration to motivate my patients. If you were traveling to Disney World and you took a wrong turn, you wouldn’t turn around and tell the kids, “Sorry, I took a wrong exit and we have to turn back now and head home.” No of course not, you would take out your map, figure out where you went wrong and get back on the right path to your destination!

    Same with weight loss goals! You’re human and humans make mistakes. Take out your instructions, analysis why you slipped, strategize to get back on track so you can head to your goal – which is HEALTH, not necessarily weight loss. When you eat right, you’ll naturally lose weight, (unless you overindulge.) Keep telling yourself you are worth it and when you reach that goal, your only question will be, “Why didn’t I so this sooner” because nothing tastes as great as being healthy feels! Blessings for success, ❤

    Liked by 1 person

    • updownflight August 2, 2018 / 6:35 pm

      Ellie, I love that you put the strongest emphasis on health. Your approach always seems so reasonable and one that people really can live with and stay optimistic about.

      I confess that I have eaten some things this week that I won’t when I truly get focused again, but I haven’t binge ate for several days and I guess I could use having guests from Europe as an excuse 😋.

      Liked by 1 person

      • Oh my, how fun! We lived in Germany for 6 years and had so many European friends. (Berlin when it was occupied and Augsburg, near Munich) How we loved Europe and their laid-back lifestyle.

        Don’t worry about a set-back, that’s what “moderation” is all about! If you overeat one day, cut back the next, if you have a large breakfast – have a lighter lunch, fill your plate with a balance of healthy items with a steak, ya know . . . balance, it covers a variety of actions. 🙂 You are the one in control and that’s empowering!

        Liked by 1 person

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