Restless, Tired Saturday Night

I'm back at 233! Yea me! I gained 2.5 lbs. The three pounds came back :). Of course, I ate a bigger meal and more fluid before this weigh-in than usual. Who knows. Who cares.

I feel somewhat irritated, but I don't need to feel depressed like I have at times. From my class, I know to love my body at whatever stage I am at. We had the body image course awhile ago, which has helped me love me.

We discussed how each person has intrinsic worth according to Howard's Law of "Unconditional Worth." Those are secular statements, but they are based in spirituality.

I believe that I have eternal worth and everyone has the same eternal worth as me because we are all sons and daughters of Heavenly Father. He loves us as we are and as we will become.

I don't have to compare myself to others because I am enough as me. I accept my body as it is. My skeleton will always be a size 8 no matter what. Maybe even a size 10.

For so long, I've wanted liposuction to remove my fat and put some extra on my chest. But that's always been too expensive. But that wouldn't solve my problem because my habits wouldn't change. I'd gain weight again. Only a lifestyle change will make me healthier.

How Much Exercise Do Adults Need a Week?

"Exhausted Woman" by Petr Kratochvil

Personal Progress First

I went to my psychiatrist six months ago and she suggested I join a weight loss program. I started a program at a local health organization two months later.

Today, I went to my psychiatrist's office and I weighed the same as six months ago. She said it was good I maintained my weight over Halloween and Thanksgiving. Yes, I have done well! In between those visits I had gained 3 or 4 lbs. which I lost.

Two weeks ago, I weighed in at 230 lbs. That was a 1/2 lb. gain from my previous class. I was wearing different clothes than usual. Clothes can weigh a lot!

How Much Exercise Do Adults Need a Week?

A month ago, the personal trainer taught the second class about exercise. She went over how much exercise it takes to maintain heart health, maintain weight, and lose weight. I've been shooting for more exercise ever since. These guidelines are for adults 18-64. Look here for other age guidelines.

Exercise to Maintain Health

• 30 minutes a day five times a week -or-
• 2 hours and 30 minutes throughout the week -or-
• 75 minutes of intense aerobic exercise throughout the week
• and 2-3 times of toning during the week

Exercise to Maintain Weight

• 60 minutes a day five times a week -or-
• 5 hours throughout the week -or-
• 2 hours and 30 minutes of intense aerobic exercise throughout the week
• and 2-3 times of toning during the week

 Source:  2015 CDC guidelines

Exercise to Lose Weight

• 90 minutes a day five times a week
• 7 hours and 30 minutes throughout the week (following the pattern above)
• 5 hours of intense aerobic exercise throughout the week (following the pattern above)
• and 2-3 times of toning during the week

Source: WebMD

Anyone can take exercise to an extreme, so be careful not to overexercise. Your body needs a few days of recovery between exercise. Otherwise, you will feel overtired and may cause injuries to your body. Moderation in all things.

Now I am shooting for 90 minutes of exercise several days of the week. Previously, I only tried for 30-60 minutes three times a week, which is why I haven't had much success losing weight.

I have worked on some of my other issues such as getting enough sleep, reducing stress, and eating more vegetables and fruit. Because of this and increasing exercise time, I hope I will lose weight instead of maintain my weight. Or heaven forbid--gain weight!

Have you ever had trouble losing weight even though you are exercising and eating right?

I Love My Body Because...

The presenter at my weight loss class suggested we write a list of why we love our bodies. She called them amazing machines that keep going despite how much we push them. But we need to appreciate our bodies at the present moment and not at some imaginary weight or figure. Besides, we can only control our actions and influence our weight.

I love my body NOW because...

I value the strength that my body has (under layers of fat). I can carry my toddler around, give piggy-back rides to my older boys, and carry heavy laundry loads. I have the strength within me to carry the burdens placed on my shoulders with divine help.

My hands, my mouth, my eyes, and my ears work together to communicate and listen. I can speak with all the speech organs--vocal chords, tongue, teeth, palate, nose, and more. My ears hear words from others that I can respond to. My eyes read written thoughts and sense body language. I can type and write my thoughts with my hands.

My body can walk several miles, can run for short spurts, and rest nicely. I have use of all my limbs with only some fat limiting my mobility. I'm reminded I'm lucky when some of my family members have limited use of their limbs.

I identify myself as a redhead. My hair may look more brown, but it still has red in it still! People dye their hair trying to achieve my hair color and highlights, but only I have this blend of shades sprouting from my head.

My body provides me with many opportunities that I would not have if I had remained only a spirit. The flesh brings new experiences and joys. I grow stronger emotionally, spiritually, and physically because of my body.

I imagine myself as a healthy, slender person. At times I feel my ideal self and forget that I have a few dozen extra pounds. I love my body because of its potential as I care for it. 

My Progress

I lost one pound over the last three weeks and am so happy I haven't gained weight! I made a small amount of progress besides maintaining my health. I enjoyed less candy on Halloween than usual. Yea me!

I am in bed most nights before 11 pm, which is a feat for me! That still remains one of my goals. I don't know what reward to use though.

I'm focusing on getting more vegetables and fruits in my diet. I try to add a little protein and fat to each meal to help me feel fuller longer. I still follow some of The Formula guidelines.

My exercise is spotty, but I was sick for almost two weeks. I do get one or two toning exercises in a week and some cardio (usually cleaning the house).

What do you love about your body? Are you able to appreciate your body before reaching your "ideal" body image? How are you doing on your goals?

Die Lawn Die!

"Lawn Mower" by Petr Kratochvil

I took more vitamin C on the first day of my cold. On Friday, I was completely dead. I was barely awake and could only watch TV and nap the entire day. I asked my husband to stay home from work.

My husband spent the last half of the day home and ensured everyone stayed alive. I watched HGTV shows on Netflix. Gave me too many ideas to change my house. Unfortunately, I got involved watching an undercover cop series in the evening. I watched it until almost midnight last night. Why torture myself willingly? And I ate more raisin bread than I needed so late into the night. Bad idea.

Today I have more energy. I've reached the third day of my cold where I go crazy and clean. I folded several loads of laundry and mowed our large backyard (on almost a quarter acre). Now my arms feel like jelly and I felt slightly dizzy right after. But it was all worth it! Plus, I burned calories and toned my arms.

This is the last time I'm mowing the lawn this year. Period.

In previous years, the grass just died really long. Made the first springtime mow more difficult.

I look at the rest of my yard. Let's see...it needs weed whacking, edging along the sidewalk, bush trimming, and weeding. But at the end of the year, I don't want to touch the yard. I was done caring for the lawn in August.

This year, I planted gladiolus for the first time. The tall plants blocked the sprinklers and almost killed off my rose bush. Bad gladiolus--you don't make me glad. I want to move them to another section of the yard that doesn't get well-watered.

My calla lilies bloomed really well, but they're in a hidden spot. I want to move them where I had the gladiolus before. I had white calla lilies in my wedding bouquet.

I want to get this all done before winter, but it probably won't happen.

Now, why do I mow the lawn instead of my husband? I'm too impatient for him to mow it on the occasional Saturday he has time. Leaves more free time for us on the weekend too. My mom mowed our lawn and took out the trash while I grew up, so I copy that. She only did that because my dad has MS. I mow the lawn because I feel strong and physically fit afterward.

2.5 Lbs. Gone and an Oncoming Cold

"Cold Winter Time" by Petr Kratochvil

I lost 2.5 lbs as of last Thursday. I haven't weighed myself today, but I may later tonight. My emotions stay more positive when I only weigh myself once a week--or every other week. What helped me lose those pounds? Honestly, I don't know. I ate okay, went to bed on time most nights, and toned two times a week. Only simple things. I stressed little over my weight.

In the stress management class, the dietitian mentioned a client that kept gaining weight because she stressed over her weight. When she stopped stressing over her weight, she lost the weight. It's like when infertile couples stop worrying about having a baby and they finally get pregnant. Simply control what I can do--exercise, eat right, and sleep--and not worry about what I can't control.

This morning I felt a cold coming on--the ache between my mouth and nose. My body feels slightly weaker and I feel tired. I probably have a cold because I stayed up until 1:30 am a few nights ago. It weakened my immune response. Now I'm taking steps to be rid of this cold faster.

Here are my tips to overcome a cold:

(You know you want to read them, even if they will do nothing.)

• Take vitamin C on the hour, every hour the moment I feel the ache in my nasal cavity.
• Drink lots of fluids.
• Nap, sleep.
• Be lazy.
• Disinfect like crazy (if I have the energy).
• Ignore the messy house.
• Send my husband out for pizza.

I believe the vitamin C, liquids, and rest help. For my sanity, I need to let some things slide. Usually, on the third or fourth day, I disinfect my entire house and clean. Probably too little too late :).

How do I prevent colds--if I bother?

• Go to bed on time!
• Relax from stress.
• Avoid large amounts of sugar.
• Remind my kids to wash their hands; happens on occasion.
• Wash my own hands.
• Disinfect the house.
• Had surgery on my sinuses.

Inevitably, the cold comes. Getting sick is life and there's no way to avoid it. 

You could get the flu shot to prevent the flu. I hate flu shots and my husband bamboozled me into getting one this year. I felt achy for two days after. Instead, why not chance the flu? 

Unfortunately, there are no cold shots. I would get one of those! 

History of my Weight Scales

"Scale for Weighing" by Lynn Greyling

I've gained a pound when I went into class last week. So I was at 233 lbs. I weigh myself on my home scale and I'm 226 to 227. So, my home scale is off by six pounds. I always thought I was so skinny at home and then I suddenly gained weight at the doctor's office. Really? Scales should all agree! Maybe if we hooked them up wirelessly.

It's just a regular scale without any electronic parts. We had bought electronic scales in the past, but they would break.

With the first one, the washer drain hose wasn't hooked up to the sink so it flooded the laundry room. The electronics fried on the scale. It sort of worked after that, but I think we bought a second digital scale and it broke too. Maybe it got flooded by laundry or my boys played with it too much. Anyway, it stopped working correctly. And we had to put in new batteries all the time.

So I bought a cheap, no electronic scale. No one can ruin it! It's tough; it's durable; I can toss it down the stairs and stomp on it. Okay, it would probably break then. Maybe I should try that.

Scales are not my best friend because they lie to me and because they break too easily. Technically, I can adjust my manual scale by six pounds. Then it would stop lying to me.

I'll just lie to myself...I weigh 300 pounds. Wait...that's too high. I weigh 125 pounds. Wait...that's too low. I weigh the magic goal weight of 145-155 pounds. Yes that's right. Honestly, it would be nice to weigh 199 pounds. I would be in Onederland!

I see people who complain about being 20 lbs overweight and I wish that were my problem! On the other hand, other people would love to be 233 lbs. instead of over 300 lbs. It's all a matter of perspective.

A number doesn't always matter. It is more the percentage of body fat compared to lean muscle mass. BMI isn't exactly that reliable either. If you weigh more because of muscle mass, but have a healthy body fat percentage, your BMI could be high, but you would be perfectly healthy.

It's just a matter of personal health that reduces risks of heart disease, diabetes, joint pain, and other overweight medical problems. You can be slender or slightly overweight, as long as you are healthy.

What does it really boil down to? Being happy wherever you are on the journey and progressing toward overall health.

My Thoughts on Weight Loss Supplements

"Aluminum Pill Busters" by Lynn Greyling

In my weight loss class, we looked over a handout about what supplements work and don't work. Many products claim that they help you lose weight, but most have inconclusive evidence or can be dangerous. I've thought of listing all the supplements, but that's an exhaustive list. You can check out weight loss supplement facts here. I'll mention a few supplements.

Research Supplement from Credible Sources

If you have questions about a supplement, look at the scientific evidence and not the advertisements and anecdotal evidence. Find credible studies not funded by the seller. Second, make sure the supplement is safe. Find out more information about products on websites like the National Institute of Health, NSF International, or US Pharmocopeia. I tend to use WebMD. Use your best judgment.

One man I knew lost weight on fen-phen, but had a heart attack soon after. Fen-phen causes regurgitation in the heart valves for a small amount of people. Is that what happened to this man? Maybe. So, I'm wary about even FDA approved drugs because they may be pulled like Fen-phen.

Some Evidence Category

The some evidence category has capsaicin, green tea, and psyllium. I looked up capsaicin and it's naturally in hot peppers. Just eat chili peppers if you can stand the heartburn.

"White Cup of  a Green Tea" by Petr Kratochvil

When I taught English in China, I was occasionally served green tea and I tried a green tea popsicle (weird). But I was hesitant about green tea because of my religious health guide. Drinking tea is a sometimes fuzzy area among my congregation because we accept many herbal teas as beneficial, but most consider tea from the tea plant--white, black, oolong, and green--as against the health guide (see this article). The official religious website only mentions "tea" and "herbal tea" but not specific teas from the tea plant. Using my own judgment, I choose to avoid green tea.

After seeing psyllium on the list, I started taking psyllium fiber, just your regular fiber. I believe it may have helped me lose a pound or two, but I also reduced my stress those two weeks. It's supposed to help you feel fuller, but I still benefit from the regulating effects of fiber. (I refuse to take laxatives because I've seen a friend suffer from the aftereffects of anorexia/bulimia.)

Inconsistent Evidence

Under inconsistent evidence, I only recognize caffeine, ginseng, and St. John's Wort. The others are chromium, hydorxycitric acid, pyruvate, and linoleic acid.

I avoid large amounts of caffeine and only ingest some from chocolate and an occasional cola. It messes with my sleep rhythm and bipolar. The Mayo Clinic recommends under 500 mg a day for adults. Besides, energy drinks with high caffeine and other stimulants cause some teenagers heart palpitations, strokes, seizures, and sudden death (Source).

I took St. John's Wort in my late teens to relieve depression, but I didn't know it actually made my undiagnosed bipolar worse. It increased my hypomania and suicidal thoughts. St. John's Wort isn't for me.

UNSAFE But Effective

Bitter orange, ephedrine, Ma Huang (Ephedra) have strong evidence for weight loss, but are NOT recommended. Some people have had heart attacks, strokes, or died using weight loss supplements containing these ingredients. It's unclear if it may have been a combination of ingredients as the cause. Ma Huang causes mood problems. Why take the risk?

FDA Approved Supplements

There are a few FDA approved weight loss supplements, but most require a prescription. Essentially, they are a last resort if diet and exercise alone don't work. Orlistat blocks fat absorption and the others are appetite suppressants. Follow the links for more information. These drugs include:

• Alli (OTC)
• Orlistat (stronger version of Alli)
• Phentermine
• Phentermine + Topiramate = Qsymia
• Belviq
• Tenuate

Save Money--Don't Take Any

Weight loss supplements cost money and only some actually work or are safe. Might as well save money and work on other areas to improve weight loss first:

• Sleep
• Stress
• Social support
• Mental health
• Food tracking
• Portion control
• Physical activity

If you've addressed all these areas, then your doctor or dietitian may recommend weight loss supplements. If you take a supplement like fiber or drink green tea anyway, then it doesn't cost you more money.

I sometimes feel desperate about losing weight, but I'm not addressing some of my other issues such as stress, sleep, and physical activity. Right now I'm concentrating on sleep, reducing stress, eating fruits and vegetables, and being more active. I'll see where my journey takes me.

Have you taken any supplements and what happened for you? Any other thoughts?