September weigh-in

Weight today… 8 st 5 lb! Oh dear…

For the first time this year, my weight has increased…

I think this happened during last weekend, August Bank Holiday where I was camping in the Peak District. Despite 2 mountain hikes this also involved a 4 day binge of alcohol, crisps and snacks, curries, cakes, cream teas and ‘taking my finger off the diet pulse…’

So it seems the moment I stop tracking my calories my weight creeps upwards…

Thankfully I haven’t lost my focus and I am still in the mindset of taking care of my weight and fitness levels and aim to be back at 8 st 3 lb in October!

 

 

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August weigh-in

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‘Before’ picture (Nov 2017)
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‘After’ picture (May 2018)

Comparison pictures! The top picture was taken during a holiday in Antigua in November 2017 where I was enjoying a pina colada and just about to tuck a pizza! At this time my weight would have been around 10 st 7 lb.

The picture underneath was taken in Montenegro in May 2018 shortly after reaching my (now) usual weight of 8 st 3 lb. I found these two pictures where I was wearing the same top… one of my holiday tops 🙂

One of the main reasons for this particular challenge began on 4th December 2017 when I had a health check at the gym at work. I was dismayed to find my weight had crept up to 67 kgs (10 st 7 lb) and my cholesterol was 5.67 which was bordering on ‘high’!

This kick started my personal health campaign and I was determined to start the next decade of my life as a fitter and more energetic 50 year old! I don’t want to get to the age of 60 or 70 and have to take medication because I hadn’t taken responsibility for my health by looking after myself now.

From 4th December I successfully lost an average of half a stone each month and reached my 9 st goal just in time for my 50th birthday in February. I continued with my exercise routine and watching my calorie intake beyond February and by the beginning of May I was 8 st 3 lb. I’ve managed to maintain this weight for the last 3 months and this is where I feel happy, healthy and comfortable.

Weight today: 8 st 2 lb

Losing this weight as a result of healthy eating and a considerable amount of exercise has been an incredibly positive experience. I’ve got far more energy, I’m almost always in a good mood, I’ve suffered hardly any annoying little minor illnesses and I’ve gone from a size 12 to a size 8. I am determined to stay at this weight and not allow my weight to creep back upwards again!

Eager to find out if all of my efforts have reduced my cholesterol levels I had another health check at the gym at work today and these are the results:

  4th Dec 2017 2nd Aug 2018
Diabetes (glucose) 5.2 mmol/l 1.5 mmol/l
Weight 66.8 kgs (10 st 7 lb) 51.8 kg (8 st 2 lb)
Cholesterol 5.67 mmol/l 4.47 mmol/l
% body fat 32.4% 18.9%
BMI 26 20.2
Metabolic age 43 35

Yay! I was really pleased with these results and particularly my cholesterol level! This is the first time I’ve had it checked since 4th December last year when it was borderline ‘high’ but now I’m within normal range. Achieving this with hard work and commitment will motivate me to keep up my healthy eating and exercise in order to retain good health and without the need for mediation.

The fitness instructor suggested I needed to gain a few lbs as my ‘ideal’ weight is 56.3 kgs however I am happy with my current weight and I’m still within the healthy BMI range (a BMI of under 18.5 would indicate an unhealthy low weight).

And according to http://www.nhs.uk the weight range for my 5′ 3″ (160 cm) height is between 7 st 6 lb and 10 st 2 lb… so I was definitely a bit of a chubster at the end of last year..

The glucose test is a blood sugar test for diabetes. Like the previous time I didn’t fast in advance of the health check (having had a bowl of muesli a couple of hours before). ‘Normal’ 2 – 3 hours after eating is between 4 – 8 mmol/l. However this time was much lower so this seems pretty good too!

Finally my metabolic age has reduced from 43 to 35! This is an indication of the speed your body is ageing and basically the lower, the better… woohoo…

 

 

Walking update weeks 28-30

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Evening walk with local walking club

As my personal challenge to walk 1050 miles in 2018 is now complete I’m going to up the ante and aim for 2050 miles! I love walking and pushing myself and having a goal is motivating.

This is an update for the last 3 weeks:

Total miles walked so far in 2018 at the end of week 27: 1045

Miles walked in week 28: 45

Miles walked in week 29: 41

Miles walked in week 30: 56

Running total in 2018: (1045 + 45 + 41 + 56) = 1,187

 

July weigh-in

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A delicious Cuban meal including spicy prawns, rice and beans and pumpkin

Having just returned from a week of all inclusive indulgence in Cuba I was a bit anxious about this month’s weigh-in… however… I have managed to maintain my weight of 8 st 3 lb!!! Yay!!! How did this happen???

I spent last week consuming numerous cocktails each day, lazing around reading books on a sunbed and doing virtually no exercise… on the basis that any excess calories over the 1650 necessary to keep my weight at 8 st 3 lb, and given I was probably averaging a calorie consumption of around 3000 a day, in theory I should have put on about 3-4 lb… but no! I didn’t put on a single lb!!! Hurrah!!!

I’m not sure if this is a delayed reaction and I’ll suddenly expand at some point this week so I’ve gone back to my usual routine of not over eating and doing lots of exercise… all is good so far… and this was my gym weight this morning i.e. on heavy duty ‘proper’ scales, after breakfast and with my clothes on…

Given that I’ve managed to stay at 8 st 3 lb I’ll soon amend this challenge with the aim of sticking to 8 st 3 lb throughout the rest of 2018. This is a weight I am comfortable with and while I either have to stick to 1650 calories each day or do a large amount of extra exercise to enable me to eat more, it is all manageable at the moment…

 

 

 

 

Week 20 walking progress

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Beautiful day on Sunday walking through millions of buttercups!

Week 20 walking progress:

  • Total for week 20 = 54 miles
  • Average per day for this week (54 / 7) = 7.71
  • Running total = 657 + 54 = 711 miles
  • Miles left to walk in 2018 (1050 – 711) = 339

Hurrah! This is the most miles I’ve walked so far in a single week… probably ever… I did extra miles at the gym this week and included these… and I’ve done 3 x walks with local walking clubs (Wednesday evening, Friday evening and Sunday) all of which have really pushed my mileage up!

 

 

May weigh-in

Starting weight (4th December 2017): 10 st 7 lb

January weight: 9 st 10 lb

February weight: 9 st 0 lb (weight on 1st Feb would have been around 9 st 4 lb)

March weight: 8 st 12 lb

April weight: 8 st 7 lb (119 lbs or 54 kg)

May weight: 8 st 3 lb

Total weight loss: 32 lbs

People have started to comment on my weight loss and I’m still losing weight… I don’t want to lose anymore so I’m trying to find the balance and understand how many calories I can eat against how many I’m using up in relation to the exercise I’m doing.

I have an app on my phone called ‘My Net Diary’ which has an apple logo and can help with weight management. I don’t use it although did check that for me to maintain a weight of 8 st 7 lb (I’m 5’3″ or 161 cm), I would need to consume 1673 calories each day. And this doesn’t include any exercise meaning that if I burn an extra 300 calories each day, I would be able to consume 1973 daily calories.

From past experience where I’ve lost weight and quickly become complacent again (resulting in regaining the weight) I’ve realised the only way for me to manage my weight properly is to roughly count my calorie intake each day. It is too easy to ignore the amount of food and as such calories you consume which quickly adds up and the pounds soon begin to reappear. So to stay at my current weight I really do need to tot up the calorie total each day!

As a 50 year old woman I am at the age of the dreaded menopause… I’m not sure if I’m there yet or even if I’ve had the perimenopause (which can start in your early 40’s or even in your 30’s) and is the time leading up to the full menopause. Other than difficulty sleeping most nights I haven’t really had any symptoms (although this might be due to my birth control implant which might be masking things…).

Anyway… the point of this is that getting plenty of exercise and eating properly can help with menopause symptoms by improving your mood, boosting your energy and helping to keep your metabolism faster. One more reason to stay fit and healthy!