It was 90 days ago that my doctor showed me the results of my blood panel taken at my yearly physical, and strongly suggested I take action. His advice was to spend more time on myself, exercise for a minimum of 30 minutes a day, and lose weight. Here are a few things I’ve learned in the past 90 days:
1. The older I get, the harder it is to lose weight.
This is the third time in my adult life that I have gone on a weight loss journey. This is also the hardest I’ve had to work to lose weight. It used to take me about 10 minutes to feel all warmed up to the point where things that were tight felt loose enough to run. Now, it takes about 30 minutes before I feel like things are running smooth.
2. Whatever gadget keeps you motivated is worth it
I love electronic gadgets, and even though I am horrible at math, I love seeing the data after a workout. I currently wear a FitBit Charge, and when I’m working out, I wear a heart rate monitor. They both keep me accountable, but in different ways. The FitBit gives me a snapshot of how active or inactive my day is, and gives me a goal to shoot for. It also feeds my competitive side when I’m competing with friends to see who walks the most in a week. The heart rate monitor makes sure I am not being lazy about my workouts. There is a huge difference in how you attain your 10,000 steps in a day. Strolling around the mall at a leisurely pace won’t help you lose weight as quickly as walking briskly outside will.
3. Numbers can be good…and bad
The number on the scale gives part of the story on your health. For too many years, I let the number dictate my self worth. That is when the numbers are bad. However, when you are trying to avoid a health issue, like diabetes, that can be influenced by the number on the scale, keeping track is good. It is more of a love/hate relationship at times, but I have come to appreciate a deeper meaning of what those numbers symbolize.
4. Diet doesn’t mean deprivation
Watching the total number of calories I take in isn’t always the easiest thing, especially when attending receptions and celebrations. I will occasionally have a cupcake or a small amount of a dessert when at an event, and I enjoy it. If I were to skip it, I know I would obsess over it, which would lead to over indulgence. It’s a system that works for me.
5. Tracking calories is critical
If I were to get injured again, I know I could still lose weight just by watching my portions. How many calories you take in a day versus how many you burn is a good number to know. I use My Fitness Pal to track my food intake, and a food scale (when I’m at home) to accurately measure the food. For me, tracking my calorie and nutrient intake is one of the major keys to my success. I’m pretty thankful that I can now take photos of UPC symbols on food packages and the accurate data for that food comes up…and that MFP does all the number crunching for me. When I first went through a weight loss program in the mid-90’s, I had to figure all of that out by hand. Did I mention how much I love gadgets?
6. Find a support system
If you need to make a lifestyle change like mine, please find family, friends, or a personal trainer who will be there to encourage you when you feel like quitting. There have been days when I’ve wanted to throw in the towel…call it good…fall off the wagon…never step foot on a treadmill again. My family has been my encouragement. They celebrate with me for every pound lost, every milestone reached, and every triumph over the “I can’t” mind game. Without their support, I don’t think I’d be doing as well as I am.
7. Motivation can come from anywhere
I mentioned above that my FitBit feeds my competitive side. That’s probably why I feel motivated by friends who compete in races. There are farmers and ranchers running for Team Beef that prove to me that there are other people with agriculture jobs like mine who find the time to train for races. Most of them have no idea how much hope they give me that one day I’ll be back to running again.
8. Farmers and ranchers need to pay attention to their health
Farmers and ranchers have physically demanding jobs, yet many of us have health issues related to our weight. While we may have bursts of intense activity, we tend to overcompensate when we eat…especially when we’re eating on the go in the tractor or combine. We eat to stay awake, we eat because we’re bored, we eat because the clock says it’s time to eat. Taking time to find 30 minutes of meaningful activity (my doctor’s words), and taking a little “me” time isn’t being selfish. It means you may have a lot more time on this earth to spend with your family.
9. Small steps are better than no steps
My goal is to get back to running, and to lose a lot more weight. Neither of those goals are going to happen overnight, so I can’t beat myself up about the fact that I am still walking for fitness, and I am a third of the way to my weight loss goal. I have found that rejoicing in the increased fitness, and for every weigh-in where I lost at least a few tenths of a pound has made this journey a lot easier to handle. I think my family appreciates the more positive attitude as well.
There you have it. Nine things I’ve learned from the first 90 days of my road to wellness. I hope you may find a few helpful nuggets in there!