Vive La Différence!

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As I reported last week, having resumed the option to drink wine at dinner has decreased the likelihood that I have time or motivation to exercise in the evening.  Since one of my key goals this year is to maintain my weight loss, this presents a real challenge that I’m committed to solving. Recall that not drinking was the main contributor to my losing over 20 pounds last year, as detailed in this post from last April.

For me, not drinking resulted in three positive weight-loss benefits: (1) It directly eliminated a few hundred empty calories each day from my diet, (2) It kept me more focused on what and how much I was eating, and (3) It freed up my evenings, making it very easy to exercise at night.

These past several weeks I’ve been tinkering with my routine, trying to find a formula that allows me to enjoy food and wine with my husband, further my marathon training, and maintain my weight. My concerns that adding alcohol back into the mix could reverse the positive results I achieved last year are well-founded. I’ve noticed more than once that just a few days of complacency result in some extra pounds.

Initially, I drank wine most evenings at dinner and changed my weekday routine by getting up early in the morning to run. I really thought this was going to be the right solution for me. After all, in the old days, they used to say that morning was the best time for a workout, because it let you get it out of the way quickly and set you up for a better, more energized rest of the day. This is still recommended by a lot of fitness bloggers and medical experts, including in this article and this one . I’ve been pretty good at following through with this routine change, happily getting up between 5 o’clock and 5:30 to hit the treadmill before work.

Although a strong 5-mile morning workout puts me in a great mood, unfortunately, it doesn’t appear to help me shed those pesky two pounds. Further routine tinkering has revealed that the evening workouts are much more effective for me.

And, it’s not just about whether I have wine at dinner. In fact, my results appear almost equally as good whether I make time to exercise before dinner (even with wine) or whether I skip wine at dinner and exercise later in the evening. It turns out that my routine and results testing confirm a new “discovery” in the exercise and weight loss industry: everyone is different and you have to figure out what’s best for you. Some great articles about this trend include this one on WebMD and this one from the American Heart Association.

What does this all mean for me? As I begin to step up my marathon training for the season, I’m planning to skip wine most Mondays through Thursdays, so that I can bank an extra hour of sleep in the morning and increase the likelihood that I’ll workout in the evening. On the weekends, I’m going to push out my workouts to the afternoon, closer to the time when I’ll be enjoying all of that great food and wine.

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The Middle Miles

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Last weekend came and went and I never found the time to write a blog post. It’s true that we were extremely busy with social obligations (more about that later). However, that was only part of it. The bigger issue was that I wasn’t inspired enough by a topic to start writing anything down. Since that has rarely happened since I started this blog, I did a little soul searching to figure out the problem. The problem is that my resolution has hit, to quote one of my old running partners, “the middle miles.”

Although I entered the weekend having successfully completed 7 months of my year-long New Year’s resolution not to drink alcohol, I was feeling down and uninspired. Not only did I have lingering disappointment about my marathon run on July 25th, I was also having trouble with my weight maintenance.

When I say “having trouble” what I really mean is that I temporarily stopped watching what I eat and also haven’t been consistent with recording things in my MyFitnessPal food journal. Who can blame me for the latter? It would have been really demoralizing to record everything I ate at the barbecue at the lake on Saturday afternoon. I started out with chips and guacamole, moved on to chips and hummus, and then had some brie and crackers. A few hours later, I nearly filled my plate with an array of lunch offerings, including a hot dog. Before I left the party, I even went back up to the buffet to get two chocolate chip cookies. Unfortunately, the day didn’t end there. We went to a different party that evening and I proceeded to eat different things in a similar fashion, including two cupcakes for dessert. I didn’t need MyFitnessPal to tell me that my 8-mile run that morning couldn’t even put a dent in what I had eaten over the course of the day and evening.

Sunday morning, I forced myself to step on the scale to confirm that I had crossed back over my dreaded weight threshold of 140 pounds. Although it’s a bit of a bummer, like the proverbial middle miles of a long run that I referred to earlier, this set-back is completely normal and only temporary.

In long-distance running, it’s natural to have a break in concentration and to slow during the middle miles. That’s because the mental and physical freshness you had at the start are long gone, but there is still too much distance yet to cover for you to start tasting the finish line. Your mind and body can play tricks on you that negatively impact your overall performance. In running, you mitigate this through your training plan in the months and weeks before the race and through your pacing on race day.

The middle miles of my resolution are even easier to solve. I just have to go back to what made me successful and set a few new reasonable goals. The fact is that I have gone 7 months without a drink and, during that time, have attained my weight-loss goal and have achieved my marathon PR time. These accomplishments are still valid and it will not take very much additional focus to lose a few of those pounds that have crept back on.

Here’s my simple plan to get back on track:

  1. Re-commit to using MyFitnessPal to record what I eat and how much I exercise every day.
  2. Reduce my daily calorie target by about 250 calories a day, since I am (temporarily) no longer in maintenance mode.
  3. Target getting back down to 135 pounds by the end of August.

Notice that I didn’t say stop eating chocolate chip cookies and cupcakes! Hopefully I won’t eat too many of them. However, if I do, it just means that I have to lace up my running shoes and get in an extra workout.

Semi Annual Report

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We’re exactly half-way through 2014. This means that I am also half-way through my New Year’s resolution not to drink alcohol. What an amazing 6 months it’s been. I’m a few pounds below the weight I was striving for, after losing more than 20 pounds this year and exactly 30 pounds overall. I also achieved my lifetime PR (fastest) marathon time already and still have two more on the schedule. And, most importantly, I cannot remember feeling happier, more centered, or more confident.

Since this is a major landmark, I finally put some effort into “before and after” photos.  Below is a photo that Bruce took of me yesterday, before we left the house for a wedding. Right next to it is a photo taken when I was 20 pounds heavier last Thanksgiving. 

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What I particularly like about the before photo is the ever-present glass of wine. I can see a big difference in my face in the two photos and, upon looking more closely, also in my arms and stomach. For those just tuning in, you can find out more about how I lost twenty pounds here and thirty pounds here.

Since I’ve been exercising a lot, I was able to lose the weight without cutting out anything specific except for the alcohol. Although I kept close track of my calorie in-take in order to lose the weight, I wasn’t following a low-carb or a low-fat diet. I ate pretty much what I wanted, but controlled calories through portion size and, if that failed, I exercised more.

Speaking of exercise, I have a dramatic set of “before and after” photos of me running.  In the first one, I am running a relay race in August last year and I look terribly heavy at 155 pounds. It’s difficult for me to look at this photo and believe that it’s really me. The second photo was taken during a marathon in Phoenix in 2006, when I weighed about 145 pounds. The third photo is from about a month ago at the Vermont City Marathon at my current weight.  

 

 

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Just imagine how much more work it was for my legs, my heart, and every other part of my body to run 26.2 miles carrying 20 additional pounds.

Over the past month, I’ve grown accustomed to my return to a smaller size. Luckily, I had a few boxes of really nice summer clothes from when we lived in Arizona tucked away in the attic. These things had made the move with us 7 years ago, but never saw the light of day since, until now. I filled up those boxes and more with things from my closet that are now just too baggy to deal with. I also have a pretty good sized pile of other clothes that I plan to take to a tailor sometime soon.

Even though I’m still working through my closet to find out what still fits and what doesn’t and what’s salvageable and what isn’t, it’s no longer stressful to think about what I’m going to wear. That’s because I feel great.

Analyzing how I feel about myself now, it’s not easy to pinpoint the most important cause. Is it because I’m not drinking? Is it because I have lost so much weight? Is it the buzz I get from running? Or, to quote my friend Camille, is it all of it? Luckily, I have 6 more months to figure that out and also to decide what to do next.

 

How I Gained Then Lost 30 Pounds

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Believe it or not, I gained 30 pounds through the years, beginning when I lived in Scottsdale, Arizona in the early 2000s up until when I stepped on the scale here in my Vermont home on January 1, 2013.

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(Above: My driver’s license at age 16. I recall deducting 5 pounds from my actual weight when I filled in the form. Nearly 30 years later, I’m an inch taller and weigh the same).

This is exactly how it went down (or, should I say, up?):

The first 10 pounds were the result of my thyroid slowing down, due to the radiation treatment I received in early 2002 to combat a hyper-thyroidal condition caused by Graves’ Disease.  Although it is an interesting and somewhat scary story, I won’t bore you with the details of how it temporarily affected my life. What’s pertinent here is that, after enjoying most of my life below this weight, I didn’t get below 145 pounds again until earlier this year.

The next 10 pounds were much more enjoyable to gain. I attribute them to a combination of my husband’s excellent cooking and my love of drinking wine along with all of that great food. I guess that, without the thyroid condition, I probably still would have gained at least 10 pounds through the second half of my ‘30s as a result of discovering the joys of great food and good wine. And, to be honest, I loved every minute of it!

The last 10 pounds somehow got tacked on seasonally one winter, a few years after we moved back to Vermont, in 2007.  I started putting on a few pounds at the tail end of each running season in the late fall, and continued adding them straight through the holidays, from a combination of going out to eat more, not resisting the plethora of holiday snacks in the office and at parties, and a seasonal curtailing of my commitment to exercise. As you might have guessed, weight gain during the holiday season is common, although studies about it vary.

Most of these last 10 pounds I could lose pretty easily when I put in the effort, usually as a New Year’s Resolution. And I did so a few times. At one point in 2012, I had lost 15 pounds, only to gain it all back later in the year. Over the course of 2013, I lost 10 pounds early on, but ended up down seven pounds at year-end, mainly from a modest commitment to exercise and by not pigging-out over the holidays. 

That’s a condensed version of how I found myself weighing 158 pounds when New Year’s 2014 rolled around. Unless you’ve been living under a rock, you know that I decided to give up alcohol for the year and also to leverage this resolution to lose 20 additional pounds and to achieve my fastest marathon running time.

In a blog post in late April, I announced that I had lost the 20 pounds and attributed my success to four things: (1) Quitting drinking, (2) Telling the world about it, (3) Approaching it like a marathon, and (4) Using an app to track everything.

My marathon training schedule required me to step up my exercise regime beyond what I had done in the past. And I worked very, very hard on not “blowing it” during my training by over-compensating or over-rewarding myself; I described these strategies here. It paid off! During May, I lost 3 additional pounds.

I simply cannot believe that I have now lost all 30 pounds that I had gained these last dozen years. My new challenge is to maintain my weight at 135 pounds. In fact, I am adding a new goal to the mix: Keeping the 30 pounds off over the next year, so that I can join the National Weight Control Registry.  

I Am Sisyphus (Again)

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Last week, I reported the good news that I had already lost 20 pounds and returned to my goal weight of 138 pounds.  Sadly, I can already tell that weight maintenance is going to be a battle. And, unfortunately, it looks like one that may last the rest of my life. That 20th and final pound has been lost, gained, and re-claimed four times and it’s only been a few weeks. Huffington Post says I need to get used to this, because “weight maintenance is actually the state of gaining and losing small amounts of weight over and over again.”

This reminds me of the Myth of Sisyphus, about which I wrote this poem in 1997:

And I was Sisyphus again today,
Elated at the top,
Only to fall down under the rock’s
Crushing weight.
Yet I know I will be happy again tomorrow,
Only to slip back down again,
Still happy afterward, as I approach the crest.
Mankind and I, we are so simple in
Both our pleasures and our defeats.

To be successful, the Mayo Clinic suggests that “weight maintenance requires daily exercise, a healthy menu, a long-term commitment, and constant vigilance.” Wait a minute. This sounds suspiciously like dieting. They also say not to worry, because it will get easier after two to 5 years of keeping the weight off. When they said “a long-term commitment,” they weren’t kidding. It’s clear that I’m going to need as many strategies to maintain my weight as I did to lose it the first place.

My first strategy is to continue using the MyFitnessPal app every day. As I have explained in the past, this is my version of keeping a food and exercise journal. According to WebMB, I should be able to maintain my weight while consuming 2,000 calories a day.  This is significantly more than the 1,200 calorie diet I’ve been on. I just can’t bring myself to program this into my settings, so I’m starting with 1,500 and will adjust later, as needed.

My second strategy is to remain committed to exercise. This should be the easy part for me, since I am still training for marathons and have always been active. This article in Women’s Health Magazine suggests that exercise is the single most important factor in keeping weight off. The stat came from The National Weight Control Registry which tracks people who successfully maintained weight loss of 30 pounds or more. It turns out that 90% of these people exercise an average of one hour per day.

This study using data from the Registry confirms that my first two strategies are important to maintaining my weight and also suggests two others. These are monitoring my weight regularly and having a low-fat diet. We have a digital scale in our master bathroom and I use it almost every day, making the weight monitoring no problem. Focusing on lowering fat is another matter. I lost the weight by counting calories and exercising. The only significant diet change I made was cutting out alcohol. Generally speaking, I ate essentially whatever I wanted in lower quantities or I exercised more to burn it off. I’m going to mull over the low-fat focus a bit more…

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(Above: My brother helped pace my half marathon run in Middlebury, VT on May 4, enabling me to finish well under a 9 minute-per-mile pace.) 

What is going to be critical to maintaining my weight is to be vigilant on race weekends. Take this past weekend for example:  I ran a half marathon faster than my goal, in 1 hour and 56 minutes. My average pace of 8:51 per mile is under my marathon pace needed to qualify for the Boston Marathon. I even ranked in the upper 20% of all female runners in their 40s, my “group.” That’s the great news. The bad news is that it’s two days after the race and I’ve gained three pounds. 

Evidently this is common, especially for women, when training for marathons.  A few of the many online articles about this can be found here, here, and here. The main causes of the weight gain include overestimating energy needs, feeling you deserve to eat what you want, and not being active enough outside of the actual training. Originally, I was thinking of not using my app during race weekends as a reward. I’m scratching that idea to make sure I keep the 20 pounds off. If I’m destined to be Sisyphus, I should at least make rolling that stone up the hill easier on myself.

How I Lost 20 Pounds

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Month four of my resolution not to drink alcohol has come to an end.  I’m both surprised and proud to report that I have lost 20 pounds and have returned to what I consider to be my “ideal weight.”

Image (My weight loss is most obvious in my face. Above, at 155 pounds. Below, at 138 pounds.)

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More often than not over the past 12 years, my New Year’s resolution was to lose 20 pounds. In all those times, I didn’t even come close, not even during the years when I tried really, really hard. As I mentioned in my blog last week, we all know that trying is not enough on its own. In this blog post, I try my best to answer the inevitable question of “How did I Do It?”

I attribute my successful weight loss this year to these four things:

  1. Quitting drinking
  2. Telling the world about it
  3. Approaching it like a marathon
  4. Using an app to track everything

Quitting Drinking

Not drinking is the single-most important factor in my weight loss.  As I’ve said before, the first 8 pounds I lost was solely due to not drinking. Everyone knows that alcohol has calories. When I was drinking two glasses of wine a night, I was adding approximately 350 calories to my daily calorie intake. This online article has a wealth of information about wine and calories.  It’s hard to stick to a diet of 1,200 calories-a-day if you consume 29% in the form of a liquid with no nutritional value. Studies have also shown that you eat 20% more when you are drinking while you are eating. This recent article talks about that and many more negative effectives of alcohol on weight. In addition to these reasons above, I am now also able to exercise at night, something I never could have done after drinking wine at dinner.

Telling the World

As I mentioned in my inaugural blog post in late December, I improved my chances of sticking to my resolution because I told other people about it and wrote it down. That’s the point of this blog – I’ve made myself accountable not only to my close friends and family, but also to anyone who stumbles across this blog. As of this writing, I have 132 followers and that number increases every week. I don’t think I would have been able to stick to my resolution to quit drinking without the blog. Also, having the blog forces me to think through many issues and ideas associated with drinking, dieting, and exercising. All of this keeps me trying harder and staying more focused. After all, I have to report something interesting back to the blogosphere.

Marathon Approach

I’m aware that it’s a cliché to say that something “is a marathon and not a sprint.” However, since I actually run marathons, I think it’s okay for me to use this phrase.  Also, it’s true. I am approaching my weight loss and fitness goals like I approach a marathon, both literally and figuratively. Literally, I am actually training for a marathon, and that means I exercise six days every single week, culminating in both a strenuous race pace run every Saturday and a long run every Sunday. Figuratively, I have chunked out my goals into smaller goals and am taking a long view.  I am not following a fad diet or eating different things than I normally would in order to lose weight quickly. With the one exception of cutting out alcohol, I am eating pretty much as I did before. However, when I realize I need to change my diet in order to be more successful at losing weight, I change one thing at a time, so that the change is gradual.

To me, a marathon approach also means that it’s okay to screw up. During a marathon, you’re going to have slow miles and fast miles. The slow miles are not bits of failure, they are just a part of the process. The goal for the marathon runner is the average pace run over the full distance. There can be many points of exhaustion along the way, so even walking is okay. A successful diet is much the same.

Using A Fitness App

Once the easy weight from quitting drinking was gone, it was all about my commitment to use the app. I have a daily goal of 1,200 calories that I track using a free fitness Web application called MyFitnessPal. I lost between 1-1.5 pounds per week without fail by inputting everything I ate into the app. When I exercised, I also input that into that app and earned more calories for that day. If I ate too much, I exercised more.  It was that simple; but it was not magic.  It takes focus and commitment to leverage this tool in order to lose weight.

The thread that pulls through all of these contributors to my success in losing 20 pounds — quitting drinking, telling the world, having a marathon approach, and using a fitness app – is commitment. In the end, that’s the most important thing.

Ideal Weight?

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People are starting to notice that I’ve lost weight. Judging by their reactions, the first 10 pounds disappeared without much fanfare, but it was the next five that seemed more apparent to everyone, including me. That’s pretty much how the process went too:  10 pounds were relatively easy to lose and the last five took much more commitment and focus.  And I have five more to go.

One of my friends who hadn’t seen me in a while said the other day: “Wow! You look great! Don’t lose anymore.” Although that’s a positive reaction and one that I was initially happy to hear. The “don’t lose anymore” bit has been stuck in my craw. I’ll tell you why.

I think I am a pretty good judge of my own weight and that my goal of losing 20 pounds is realistic and healthy. When I topped out at 165 pounds, I was clearly overweight. And, when I began this year at 158 pounds, it was evident that I still had quite a bit of weight to lose.  Photos confirm this, as did the many tight or impossible-to-wear clothes in my closet.

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(Above: Me with Karl Roemer, my high school soccer coach, last summer. I weighed 155 pounds at the time.)

My whole life, I’ve heard things like “You have those soccer legs” or “You have a big frame and carry weight well” and the like. Actually, I don’t have a big frame.  I have a medium to small frame, something I just confirmed by consulting several websites. The first suggested that I take my fingers on my right hand and wrap them around my left wrist. Since I can go all the way around and then some that indicates a small to medium frame.  This other website claims that the best way is to actually measure your wrist. My wrist is 6.25 inches around, also indicating that I have a small to medium frame. 

I’m talking about my body frame, because that is one of the key inputs that helps to establish “ideal weight.” Reflecting back on my weight through the years, I consider 135 pounds to be ideal.  And, as you know, my goal this year is to weigh 138. Because of my friend’s comment, I took some time to confirm that my goal is reasonable.

After my sophomore year of college, I went on a serious diet for the first time, in order to lose what I had gained resulting from the combination of a serious soccer injury and typical college drinking. Before that diet, I weighed about 160 pounds. I lost the weight and swore I would never weigh over 140 pounds again.  I kept that promise until things went a little wacky after being treated for a serious thyroid disease about 12 years ago.

Fast forwarding to today, I now weigh 143. Losing 5 additional pounds would put me at my goal of 138. Even though I know through experience that it is a good weight for me, I did research on “my ideal weight.” That’s how I found this nifty Ideal Weight Calculator.  

Self-described this way: “The Ideal Weight Calculator computes the ideal body weight as well as a healthy body weight range based on height, gender, and age. People have pursued an ideal weight formula for centuries, and hundreds of formulas and tables have been created. However, there is still no definite answer regarding the ‘best’ weight for a person. However, the results obtained by most formulas are very good. The Ideal Weight Calculator provides the results of all the popular formulas for comparison purposes.”

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(Above: My results using the “Ideal Weight Calculator”)

When I plug in my age, gender and height, these four methods of determining ideal weight come up with a very small range of between 134 and 138 pounds. And, very interestingly, this other website uses a database of survey responses to indicate an ideal weight. Halls, M.D. believes that ”almost all ‘ideal body weight’ websites use obsolete formulas or tables created in 1979 or earlier” and that his page tells “what people just like you think about their ideal weight.” Guess what? People just like me evidently think their ideal weight is 136, which happens to be right in between the range indicated by all of those “obsolete formulas.”

At any rate, I’m pleased that this exercise confirmed what I already knew to be true. Not only is my goal of weighing 138 pounds realistic, it is very close to my ideal weight. It may not be easy to lose these last 5 pounds, but at least I’m not crazy or unhealthy for trying.