Fall/winter weight management thread

[ny biker]

Just thought I'd start a conversation for anyone who's working on weight loss or maintenance. As most of us head into the colder months and we face holidays featuring candy, cake, big dinners, parties, etc., it can be tough for most people to stay on track and meet their goals. I can't offer a spreadsheet to help people track their weight each week like we've had in the past, because I know I'll never have time to keep it up to date. But please chime in if you'd like advice or support, need to vent, want to share a success story, etc.


I won't bore you with the details, but in the past year I've been fighting weight creep -- a few pounds here, a few pounds there, lose a few, gain them back, etc. Right now I'm about 5-6 pounds more than I was, though at times it's been closer to 10 pounds too much. I know that's not a huge gain, but the extra weight is concentrated in one area, making too many of my clothes too tight to wear. And I did not enjoy shopping for a new dress for a wedding that I'll be attending this weekend.

I try to follow Nancy Clark's advice about fueling well during breakfast, lunch and afternoon snack, then cutting back on calories at dinner. But I guess I've cut too much at dinner, because I end up eating candy afterwards. I've tried not buying any candy, but then I end up eating too much of some other sweet, like dried fruit or granola bars. (I seem to have developed adult-onset sweet tooth, since I never had much of a taste for candy or dessert until the last couple of years.) I've also made an effort to eat more protein-rich foods in the past year or so, to help with recovery after bike rides. I've worked on substituting protein for carbs rather than adding calories, which I would think would be better for weight management. I don't think it's helped, though.

Anyway, enough of my ramblings. Anyone else have a story to tell?

[Crankin]

I've been thinking about this, too. Late last winter/early spring, I went back to the Mediterranean type diet, almost vegetarian, and gave up any return to Paleo. It does not work for me. That, and the onset of cycling season and commuting got me right back to the weight I want to be at. Like you, it's not a lot, but when I get to 109-110 it's the danger zone for me, at 5 foot, almost 1 inch. I do a lot of exercising during the winter, but when I cross country ski, it makes me ravenous, just like long rides. I do eat a lot afterwards, as if I don't, I just feel awful. I do try and eat just the normal stuff in my house.
So, since I got back from Portugal, almost immediately, my weight has crept up. I was fine when i immediately got back, despite all of the eating, because of the riding AND walking at least 5 miles most days. We've had some rainy/windy days where I couldn't ride and there was nothing at the gym, either. And, my job has me sitting, even despite getting up between each client. It's disturbing for me, because I don't want to deal with this every winter. I don't do a lot of holiday parties and stuff, and I don't restrict myself at Thanksgiving. I think it's the subtle changes in the nature of my activity and I do find myself wanting more food of the comfort variety.
My gym has no classes I like on Saturday morning, and often when we just do a ski day on Sunday, I end up going for a short hike or snow shoe, or riding the trainer (intervals) on Saturday. I just found out the instructor of my boot camp does an Insanity class at the Boys and Girls Club in another town; it's 10.00 drop in fee. I may try it. I wouldn't go every week, as it's not really close to my house, about 10 miles. It is frustrating, and I am very aware of it, since the scale has not made me happy this week.

[shootingstar]

Each woman finds the best or better journey that works for them. I say "woman" because most definitely as part of the aging process, menopause/perimenopause can affect our metabolism each decade forward.

I've accepted (abit resignedly) that this is what one must deal with every year ..for the rest of our lives. I do gain up to approx.5- 6 lbs. by the end of the winter --and each winter it has varied..for the lst 14 years of cycling, I stopped cycling in the winter Nov.-early Apr. and simply walked/took transit daily when I lived in Toronto. This covers lst few years of returning to cycling as an adult.

Now it seems increasingly harder past few years ... when I'm actually exercising abit more in the winter where I live in Calgary (Alberta) because...I DO cycle several times per wk. even if only 50% less distance because of the pavement conditions and very cold winter temperatures. This is a drastic change from when I lived in Toronto. Where I live, is the coldest winter region I've ever lived in my life so far in Canada with winters that are longer. We still got snow in this early May. :( A lot of the long-time locals were complaining too.

When I lived in Vancouver it was the same winter weight gain, but only slightly moderated because I was cycling several times / wk. and longer distances but in warmer winters with more rain. One thing I learned was that I must eat supper no later than 7:00 pm or even earlier because I gain weight. It happened when I lived and commuted to construction job site for 3 years during part of my Vancouver years. I didn't eat anything for lunch beyond a fruit, and couldn't eat dinner until 8:00 pm. after a 1.5 hr. long walk-transit-bike (parked in a locker at a station) commute. And I gained weight! It was a bizarre weight experience.

So for the past few years I eat around 6:00 pm or earlier because my job ends at 4:00 pm and I live a few km. from work.

My diet changes over the years: ....I'm eating more sweets than I did 20 years ago. So that's habit I have to watch. I haven't been eating white rice much (except 5-6 times annually) for the past 7 years because its high GI causes a sugar crash (which I don't feel when I have a cookie...maybe I'm not paying attention). I've cut down my white bread consumption overall in the last 25 years..down to maybe equivalent of 1-2 items per wk.

This year, my annual cycling mileage is probably a lot less by several hundred km. because I haven't done a cycling loaded tour than ran more than 3 days long ..and just less longer trips locally but still cycling daily because I don't have a car. I am not certain why my weight kept @ right level. Not clear. I often cycle daily....because I must...to work, to shop and do errands. Cycling just for fitness tends to happen by adding on extra km. after work or on weekends by extending a bike ride while I'm heading towards a shopping mall at the edge of the city from downtown where I live. Often I am cycling with pannier weight. This alone is probably the happiest "deception" for myself, in terms of combining chores + exercise/cycling out of utilitarian necessity. It keeps my body gently stoked for cycling during the winter.

So I keep wearing certain pairs of dress pants, jeans and shorts..um...sorry..for past decade or so, to remind myself subtly instead of just relying on weigh scale. Honest, it keeps me on weight management path in the right direction ..if I still want to wear my black jeans (which I do 50% of time on the job), walking shorts, etc.

I have never counted calories in my life and could not live via weight watchers points (which I hear about from someone at work). For me, it would add another "counting" obsession which would suck the joy of eating just good, tastefully prepared food. I stress that's just me. If it works for you, great! I just gravitate towards food that is generally (though not always perfectly) healthy. I probably prepare home dishes to eat...that are based on about 25 different recipes which I vary a lot in terms of certain ingredients/techniques on a whim/creative urge. I don't even call half of what I prepare "recipes", because much of it was taught by my mother. Over 50% of what I prepare..is what I was fed...as a child/teen which was Asian healthy. Thank you mother!!! I'm just too lazy to try 50 more different recipes because half of this stuff works for me already. But hey, always open to a new healthy dish to memorize and add to my repertoire.

Right now, it's snowing big fluffy flakes. First snowfall of..mid-autumn here.:cool:

[Pax]

Shootingstar - like you, the joy of eating good food plays into it for me as well. Where my downfall is weight wise is all the other, not great food... the day to day "what am I eating for lunch/I am so sick of sandwiches/ none of this sounds good" stuff. I found an organic raw meal replacement shake I'm going to try this winter. I'm so sick of trying to plan for/decide on/and consume most breakfasts and lunches that I'm going to give this other stuff a try... at least if it's not great tasting stuff I didn't have to expend any energy prepping it. :D

[shootingstar]

And every year, it has been cycling longer and more frequently after each winter to burn off the extra lbs. On a small person like myself, every lb. added on every year, becomes noticeable very fast.

But I know I won't be able tocycle off as a weight maintenance activity, for the rest of my life..ie. cycling into my um...80's. Yea, well...who knows. I'm not going to bank my future on that one.

So I haven't figured out yet other exercise stuff that I love. I've been very inconsistent on the yoga, stretching exercises.. In terms of snowsports, I only go out snowshoeing several times per winter in the mountains..so I don't really see that as keeping me fit in a way to manage my weight. In fact, it's cycling in the winter, that helps in snowshoeing fitness and endurance in the mountains. I'm not keen to snowshoe here locally...it's flat land and blowing snow across prairie land!

Hence, my earlier ramble about my eating habits and changes I've made gradually over the years --both good and bad. Pax, I try to approach cooking creatively. I don't take it uber seriously..and hence, I allow myself to be creative with certain dishes. We end up with some weird food dish combinations for some meals. For me, part of cooking....truly to me is abit of cultural retention....I've lost so much of Chinese speaking fluency, born in North America, yet I have parents where mother can only speak Chinese. So what is my cultural connection/retention when they die? It is how I look racially and.... food and how I prepare it. So part of it is ME wanting to practice something that is intuitive to me because I grew up with it...but I do stuff my mother wouldn't do...sauteeing fennel with tomatoes flavoured with a bit of soy sauce, etc. It's a lovely gentle sour-sweet take. :)

[Pax]

I grew up with Midwestern and Southern cooking, neither of which I learned other than cook a lot of meat and starch and use a ton of fat - bacon grease/butter/lard etc.

My honey is primarily vegetarian and is quite happy eating whole raw foods; needless to say, there is very little cooking going on in our house.

[Crankin]

I love to cook, and I am very disciplined when it comes to eating. However, I am not a total control freak about it, either. I go out a lot, but I try to plan for it, with exercise and lighter meals the next day. I can't imagine not enjoying food, eating, cooking, going to restaurants. I plan 4-5 meals a week, mostly vegetarian, fish, or chicken. I hate eating the same things over and over and I dislike having a lot of left overs. If I make extra, it will be OK for lunch, or frozen, but not for dinner again in the same week. The only pastries I eat are for really special occasions, or when I am in Europe. I only eat dessert once a week, if at all, but I do have 2 squares of dark chocolate daily and I have a glass of wine probably 5X a week. It doesn't seem to make any difference if I stop both of those things.
I go to boot camp 2X a week at the gym all year round. It's a complement to riding, as well as x country skiing and snow shoeing. Shooting Star, I do go snow shoeing locally, right out of my door. It's not flat, but not the same as being in the true mountains. But, it's better than nothing. I used to go to spin class quite a bit more in the winter. Now I only go occasionally and use my trainer at home. I do 30-45 minutes of intervals, which is all I can stand. I just have to up the intensity this year. It's really frustrating.

[Catrin]

I am in :-)

I spent between 30-50 between 50-90 pounds heavier than I am now. I am 5'3, small frame, and carry MOST of my weight in my belly (and b*obs) so I looked far heavier than I was. Several autoimmune conditions, NO thyroid (removed at 25), and a sedentary lifestyle all contributed. As I look back, my diet wasn't all that bad and things wouldn't have gotten out of control if I hadn't driven a taxi between 1998-2003. The more I tried to work with the traditional American "low-fat" diet that everyone recommended, the heavier I became and eventually developed diabetes 2. The jury is still out whether I crossed that line or not - but I was able to reverse the condition. I know, however, that I need to be vigilant to prevent the return.

For me, I found that the Paleo/Primal lifestyle worked for me. I've been between 125-128 consistently for over 3 years now, and am currently exploring/researching dietary impacts on autoimmune disease - there has been a lot of good research on this recently. I also would like to cut my weight a bit for a competition I have on Jan. 31. I am unsure how realistic it is for me to cut 10 pounds between now and then and still be able to perform. The weight classes for the particular Kettlebell Association (there are several, each with different weight classes) competition are large. I would prefer to be at the top of my weight class rather than the bottom 4th as I currently am. I've also noted that I can't seem to get my weight below 125 and keep it there at my current activity level - so it is probably an unrealistic short-term goal. Retaining my strength/endurance/improving both are move important that hitting the 54 KG weight class, if I remain in the 59 KG class then so be it.

I train in kettlebell lifting 3 times a week, an hour each time. One day a week I focus on cardio-endurance - which normally involves a kettlebell or two OR features a rower/stair-mill combination. Wish my neck would allow riding, but that is life. I am thankful to still be able to do all I do!

[Veronica]

Do you know your body fat percentage Catrin? I find that to be a good tool to decide how much weight I can realistically lose for a particular event. If you're 128 and 20% BF losing 10 pounds of fat (because you don't want to lose your muscle you need that for your event!) would put you at 12%. Not realistic. But if you're at 25% losing 10 pounds of fat would drop you down to about 17% - not so unrealistic. :D

Veronica

[Crankin]

Yup, my weight may go up and down 5 lbs., but when my bodyfat goes above 18% I know I'm in serious trouble. It's very consistent, always between 15 and 18%.

[shootingstar]

I grew up with Midwestern and Southern cooking, neither of which I learned other than cook a lot of meat and starch and use a ton of fat - bacon grease/butter/lard etc.

My honey is primarily vegetarian and is quite happy eating whole raw foods; needless to say, there is very little cooking going on in our house.

Kudos to you, Pax because you've had to turn away from the past to something more healthy for self.
Guess what? I seldom make salads. It's a carryover...from past where I grew up, seldom eating homemade salads at home. It's dearie, he's the one that can throw together salads in all sorts of combinations (rarely without a recipe) and it tastes good. Includes his homemade yogurt dressings. Most of the time it tastes great. Some weird combinations. I try it anyway.

Salad making doesn't come naturally to me. I actually cook lightly a lot of veggie dishes. So yes, I can invent a light stir fry out of whatever veggies and it does taste decent. Some of the veggies just aren't conducive to raw eating: boy choy, gai lan, all the different Chinese mustard greens, bitter melon (which is healthy in small doses), etc. Even lotus root or butternut squash, needs cooking. Pax, maybe your partner knows something.

[Catrin]

Do you know your body fat percentage Catrin? I find that to be a good tool to decide how much weight I can realistically lose for a particular event. If you're 128 and 20% BF losing 10 pounds of fat (because you don't want to lose your muscle you need that for your event!) would put you at 12%. Not realistic. But if you're at 25% losing 10 pounds of fat would drop you down to about 17% - not so unrealistic. :D

Veronica


Yup, my weight may go up and down 5 lbs., but when my bodyfat goes above 18% I know I'm in serious trouble. It's very consistent, always between 15 and 18%.

That is what is SOOOOO frustrating to me about all of this. No matter what I do, no mater how hard I work, or how clean I eat, my BF% remains between 29-30%. I still have an apple shape. I don't have a thyroid (though I do take a replacement & we keep an eye on that), and I've had two abdominal surgeries - the first one involved an old fashioned style open surgery where all of those muscles were cut all the way across. I've also had people ask me how accurate the BF tool was because it doesn't make sense that someone my size/weight has that much BF. A BodPod was used for that analysis, and the same one was used over a couple of years and always had the same basic reading. At what point do we have to accept that perhaps our genetics won't allow us to go where we want? I CAN do much more than the average 55 year old woman...

I also know what happens when I add more carbs and cut my dietary fat - my weight skyrockets, my weight is MUCH more stable (and my energy levels) as Paleo. It is also very possible that food sensitivities are responsible, so I am currently working on some elimination experiments. Food sensitivities typically lead to inflammation which leads to other problems - one of which is hanging on to stubborn body fat. So, we will see.

[Pax]

Shootingstar - I think she must, she's 55, post menopausal, 5'1 and weighs 102. She's not as strong as she was at 30 but she's in the best shape of her life. Her one big dietary change after eating vegetarian for several several years was to stop eating most grains and dairy, and not eating dinner. She's really happy with her energy levels and stable body weight... I hope to join her in that at some point.

[Crankin]

I could not give up dinner (or any meal). I know my limits with grains and I am ravenously hungry when I totally cut them out, even when I up my protein. Catrin, I do think genetics play a role (as I sit here waiting for DS and DIL to meet me for brunch). Have you thought of having the real scientific body fat test? I know it's expensive, but maybe just getting an accurate reading once would help.

[Catrin]

I could not give up dinner (or any meal). I know my limits with grains and I am ravenously hungry when I totally cut them out, even when I up my protein. Catrin, I do think genetics play a role (as I sit here waiting for DS and DIL to meet me for brunch). Have you thought of having the real scientific body fat test? I know it's expensive, but maybe just getting an accurate reading once would help.

I agree with Crankin, I wouldn't give up any meal. Now, it is also true that some in the Paleo community have found Intermittent Fasting to be helpful - but the idea there isn't to cut calories but to decrease the "eating window", so to speak. Some who practice this do it daily, some do it a couple times a week. For example, someone may choose to only eat one meal or two meals a day, but to get in all of their calories in that time. Research appears to indicate that this approach works better for men than women, although some women swear by it. I tried it once and my body couldn't seem to handle the increased calories for the meals I did eat.

Crankin, yeah, I suspect my Eastern Euro & Scot genes are partly to blame here, and the rest likely to do with not having a reproductive system (no HRT), and no thyroid. I've always had to work harder than the average bear to get my body's attention. I agree that getting the real scientific test would likely be helpful and at some point I may do that. Right now my approach is to make certain that my diet is what it should be, fuel my activities, as well as to uncover and deal with any food sensitivity issues that may still remain. I've a few that are known about and not all have symptoms that would seem related to diet. In the end I may just have to accept that I will always be a bit....fluffy, but I want to do all I can within reason first. Abdominal fat deposits are known to be correlated with nasty things like diabetes, and worse.

I AM adding an additional kettlebell workout on Sunday afternoons that targets metabolic drive and body fat. Also, with winter coming, I don't want my Sunday workout to be something that I MUST go to the gym for - I've enough toys at home and I want to take advantage of them when the snow flies. My coach has given me a workout that revolves around 500 single arm kettlebell swings that are mixed with low rep body weight exercises with my Jungle Gym/TRX in between sets. I would LIKE to work out 5 days a week, but I've noted that at this point in my life that 5th day makes it difficult to recover properly. With an impaired shoulder, I need to be smart about all of this. It is all well and good if I go to the competition in January and dominate in my class (assuming there are any other women there at my weight who are lifting as light as I will be), but destroy my shoulder by not allowing enough rest would not be good...

[shootingstar]

Shootingstar - I think she must, she's 55, post menopausal, 5'1 ......., and not eating dinner. She's really happy with her energy levels and stable body weight... .

Um...this is tongue-in-check, of course Pax. :o I DO eat supper. Please, folks. I stress that I have just found it's better I have dinner earlier, not late into the evening. I'm not rigid about it but generally it's helped me a lot in terms of timing my dinner better.

I actually eat a slightly bigger breakfast now for past few years even though I cycle only 40% less the distance one way to work compared to 20 years ago when I biked to work a much longer distance ride route when living in a different city.

Nor am I rigid in the way how I cook. Just tryin' to outline this:

a) light stir-fries ---compatible veggie combinations, occasionally with meat
b) consommé soups or veggie pureed soups. Cream soups are at restaurants, hence rare.
c) don't like pop. Never have even as a kid.
d) deep fried foods --only a couple times per year. I'm happy to try someone's home deep fried chicken but I don't deep fry myself. Neither does dearie. (My mother seldom deep fried food.... she was really afraid of deep oil frying danger with 6 children running around the house. She invented her own Chinese baked crusted chicken pieces with oatmeal-flour topping and who knows what. It tasted good. Dearie's mom seldom deep fried...except for beignets...a French-German jelly yeast donut.)
e) Coffee, tea -- last 30 years without sugar. But often with milk.
f) Butter at home ..is only 2-3 times per year when dearie makes crepes. Chinese cooking traditionally does not use butter. So I'm used to being butter-free.

The point is to find our own personal healthy food and activity hooks and build on it. We probably each have something to build from naturally, if it works, use it and not overthink it. A number is...just a number.

[Crankin]

Catrin, I agree, the rest is just as important as we age. I take one, sometimes two full rest days. Often, one of them is a short walk, but I have to be careful not to walk too fast up the hill! Other times, I try to do yoga, at home on the 2nd rest day. And the influence of hormones, lack of thereof, and other medical stuff can't be denied. I've made peace with my butt and thighs. They will never be firm. The only time it was, I weighed 92 and the rest of me looked like I had just escaped from Auschwitz. That is genetic. It's a whole lot better than it was before I started cycling, so I'm good with it. I'm the kind of person that looks extremely thin in clothes and not so thin in a bathing suit! I just happened to be looking at some pictures from around 1999, about a year before I started riding. I was pretty much barely putting in an effort at the gym and my eating, while not bad as in typical American junk food, was nowhere as good as it is now. I looked like a chunky mom of teenagers and at my height, I can now see why I was kind of scared into getting on the bike. The pictures on the beach looked terrifying to me, and I probably weighed about 12-15 pounds more than I do now. Not a lot, but the weight loss and body reshaping initially from riding and then from all of the other stuff I do made a huge difference.

[Catrin]

Crankin - it sounds like you can get away with less rest than I can. I DO try to do mobility work on rest days, and am trying to get into the habit of going for a walk on the second half of my lunch break. I don't consider it as exercise, but it gets me out from behind the desk and gives my hip flexors a chance to stretch. Unsure if I would still have this problem if I had been able to continue to ride as I liked, but that is water under a bridge that can't return.

[VeganBikeChick]

Count me in too.

I'm 38, and this year have discovered that age has caught up with me. My body just won't let go of the fat anymore. I'm running intermittently, but my diet's not great. I LOVE carbs and dessert, and unfortunately, my body doesn't. If I could low-carb my way through life, I'm sure I'd lose a good 30 lbs. My thyroid is broken, and no matter how much my synthroid gets increased, it never helps. I'm on the mid-high end of the chart now for dosing. And I work nightshift, which I think is the major culprit. My body doesn't know when to eat and I'm sure it goes into storing mode much of the time.

I'm determined to fit more running, cycling, and yoga into my life, but don't know that it'll make much of an impact. I'm 25 lbs down from my heaviest ever weight, but the scale just won't budge anymore. I'd like to lose 40 lbs for good and know that I'd feel much better.

[GLC1968]

Count me in...though at this point, I'm struggling with my goals. I still have weight to lose but I've been sitting at my same weight for a little less than a year now with no real focused effort to go lower. Internally, I'm torn. I would like to be smaller and there is still plenty of visible fat to lose, but in a lot of ways, I'm happy where I am. This weight is easy to maintain with my current activity level (which is actually a bit low for me) and eating the way I most enjoy eating. All of my clothes fit. I think I look pretty good.

I could look better. I could buy smaller clothing (or look better in a couple of things I already own). I could be lighter for biking and running (a big plus). I could lose this weight because I've said I would and I owe it to myself to hit those goals for once in my life.

But is all that enough? Oh the things running around in my head!! Anyway, at the very least, I know for certain that I plan to not gain any weight during this holiday season so I'm all about the accountability. :)

I am currently doing a Whole30 with my husband, so that should keep me on track until the end of November. Then the real challenge kicks in as I have quite a bit of travel during the month of December. Getting in my activity and not making excuses to count every meal out as 'special' will be important to my success.

[Catrin]

I've managed to get my "day time" clothed weight down to 129 :-) THAT means my early morning weight is roughly 126. No idea how I dropped those two pounds, but I will take it. It is probably an unrealistic goal to get my "day time" weight below 118 by Jan 31, so I won't be killing myself in the attempt. I've not been that weight in at least 42 years!

[ny biker]

Then the real challenge kicks in as I have quite a bit of travel during the month of December. Getting in my activity and not making excuses to count every meal out as 'special' will be important to my success.

Yes, travel is a challenge. I managed to get through the past weekend without gaining anything -- it was weekend trip for a family wedding, with long periods between meals wherein I ended up so hungry that I pretty much inhaled whatever I could get my hands on when we finally were able to eat. Then on Tuesday there was ladies' night at the bike shop, with cheese and crackers and cookies.

Thanksgiving will be the next big challenge, with a relative's anniversary party two days after the Giant Meal With Way Too Much Dessert.

[Crankin]

So far, I've kept my early morning AM weight in the 107's... in some ways that's a good sign, as I am pretty sure it's my set point. But, I was 104-106 all summer, without a lot of trying, so I hope I can get back to 106.5 at least. I had brunch on Sunday, and on Tuesday and Wed. went to friend's house for dinner, for my birthday, since DH is away. Usually, I lose when he travels, but right now not gaining is my goal. Today is my rest day and I needed it, even though I only rode 13.5 miles Tuesday at 5 AM, and 11 miles yesterday. I had the time to do more, but mentally, I was not into it. Looking forward to boot camp tomorrow. I had a very stressful week at work, but things are calming down. New clients, old ones getting booted for not coming, sobriety issues, and lots of phone calls/emails from the counselors at the high school I go to one day a week. On monday, I am doing a workshop for the school nurses in my old district. Preparing for it now, but they will be a tough audience. But, it's at my old school, so I am happy for the chance to see my friends.
Going to make a chicken/quinoa salad for dinner!

[Crankin]

I thought I had spoken too quickly. I woke up yesterday and my weight was very close to 109. How does one gain almost 2 pounds overnight? I know it's technically not a big deal, but once I get there at this time of year, it's very hard for me to get down 5 lbs. or so. However, I'm back to 107.2 today. In retrospect, I went to a friend's on Wed. night and had chicken with some kind of soy marinade, which is poison for me. I've also been stressed and not getting as much sleep as I should. Time to get back to the self care I usually practice.
Yesterday, I went to boot camp in the AM and when I got home at around 2:45, I went for a 2.5 mile walk. It was 44 and so windy out, I was freezing. I was dressed OK, except maybe I should have had on warmer pants. Anyway, I convinced myself to do the whole loop, as I had set out to do just the one mile actual hill loop. I did feel much better afterward. Need to do 2 longer rides this weekend. I will commute on Tuesday and maybe ride Wednesday, but then it's going to get bitterly cold for the end of the week.

[ny biker]

I thought I had spoken too quickly. I woke up yesterday and my weight was very close to 109. How does one gain almost 2 pounds overnight? I know it's technically not a big deal, but once I get there at this time of year, it's very hard for me to get down 5 lbs. or so. However, I'm back to 107.2 today. In retrospect, I went to a friend's on Wed. night and had chicken with some kind of soy marinade, which is poison for me. I've also been stressed and not getting as much sleep as I should. Time to get back to the self care I usually practice.
Yesterday, I went to boot camp in the AM and when I got home at around 2:45, I went for a 2.5 mile walk. It was 44 and so windy out, I was freezing. I was dressed OK, except maybe I should have had on warmer pants. Anyway, I convinced myself to do the whole loop, as I had set out to do just the one mile actual hill loop. I did feel much better afterward. Need to do 2 longer rides this weekend. I will commute on Tuesday and maybe ride Wednesday, but then it's going to get bitterly cold for the end of the week.

Seriously. I was at 144.5 for several days mid-week, then 144.0 yesterday. Progress!! (My goal is 140-141). Yesterday I was hungry all day long and planned a bike ride after work. I have learned the hard way that I must eat enough before a bike ride in order to avoid bonking, even if it's a short ride. I had a turkey sandwich for lunch, which is not a high-calorie meal even with mayo on it. So I had a couple of whole grain fig bars for a snack. After the ride it was dinner time, I had a slightly larger than normal dinner, then a cup of greek yogurt a couple of hours later (because I was hungry). This morning I was up to 145.5. So I'm really not making progress, just seeing fluctuations in water weight and still stuck.

And as I write this, I am hungry again even though I had a normal breakfast and it's more than an hour before my usual lunchtime. This stupid end of daylight saving time has had me wanting food an hour too soon, so I ending up eating too much in order to get through the day.

[Crankin]

I did an experiment this morning. I had quinoa flakes hot cereal for breakfast, with some almond milk and walnuts, and half a banana thrown in for good measure. Also had 1/4 of an avocado. My experiment just proved that I cannot eat cereal, even quinoa cereal, without being hungry about an hour later. If I ate regular quinoa and an egg, it would be different. I went out to do errands at around 9:15 and I was so hungry in the grocery store, around 10:30, I was searching for the cheese samples, but there weren't any.
I made myself a portobella mushroom sandwich on a spelt roll for lunch. I had to have some grains.
Going out for a ride now....

[ny biker]

New rule. Every time someone pisses me off at work, I will get up and go for a walk.

This should significantly increase the amount of walking I do on weekdays.

I just walked down the stairs to the first floor and then back up to the fourth floor where my office is.

[Pax]

New rule. Every time someone pisses me off at work, I will get up and go for a walk.

This should significantly increase the amount of walking I do on weekdays.

I just walked down the stairs to the first floor and then back up to the fourth floor where my office is.
Made me LOL. If I tried that I'd be away from my desk more than I'm here. :p

[Catrin]

I am trying to walk during my luck as weather permits. It does help, especially since my job ties me to 2 computers. I think as the weather changes I will return to climbing stairs. It is a good way to loosen up, and it really helps my kettlebell lifting to break the day up and allow my hips to move.

My weight is currently fluctuating, but I just signed up for a rowing challenge at my gym that will help with that.

[ny biker]

Made me LOL. If I tried that I'd be away from my desk more than I'm here. :p

Yeah me too...

[Crankin]

So last week, my weight stayed in the 107.5 range most days and got to 106.8 on Saturday, even after going out on Friday night. I went to a conference Saturday and sat all day and then went to friends for dinner. Boom, Sunday I weighed 108.8. We went on a hilly 4 mile hike, so it's down a pound today. I should have ridden, but like NY said, it was warm enough, but with a wind chill.
Doubling down on exercise this week, as well as eating.

[ny biker]

Yeah my weight continues to bounce around. Thursday - no exercise, did not want to walk to the gym in cold rain. Friday - got home too late from work to go to the gym before it closed; too depressed to eat much. Saturday - late lunch (which I'm pretty sure was chock full o'salt) at bike club volunteer party at a Mexican restaurant, then ate too much for dinner (really hungry from not eating enough on Friday). Sunday - bike ride, but too much coasting and soft pedaling because I was riding sweep, then had hot chocolate and a muffin after the ride. Oh, and hormone fluctuations throughout. I guess the good news is that I've kept things under 146 lbs, the bad news is that it is going to be INSANELY COLD here for the next couple of days so I will not be getting outside for exercise.

[Crankin]

How is everyone else doing?
My weight has not stayed as low as I want it to. Seen 106 once this week. More 108. I've ridden 3 times, hiked, boot camp.

[Catrin]

How is everyone else doing?
My weight has not stayed as low as I want it to. Seen 106 once this week. More 108. I've ridden 3 times, hiked, boot camp.

I actually broke 131 yesterday morning :eek: First time in a LONG time, but I was 3 pounds lower this morning so it was due to eating something I shouldn't have this weekend. I've learned that if I cheat with foods I KNOW I am sensitive to that this happens. So back to strict Paleo - which frankly isn't a problem for me - but I've become a little lax recently at various events away from home. I do know better, and that sudden gain isn't the only symptom of it. I am susceptible to meatballs and those lovely sauces with unknown ingredients that are probably processed.

Lots of kettlebell training, indoor rowing and Matrix step mill as my knee tolerates. Love the indoor rowing, the step mill is the only other machine I can tolerate - but I've got to be vigilant with my knee where that is concerned. Rowing machine is great for endurance and that hip drive that I need for my sport training. Starting a 1 million meter rowing challenge from my coach (621 miles), that will certainly help me over the winter!

[Crankin]

Yeah, my bump up definitely was from a combination of some food. It's just that often times, it seems to happen without reason. I am back down to 106.8 this morning. However, I am going to my cycling groups' day before Thanksgiving party at noon. It was supposed to be preceded by a 35 mile hilly ride, but weather cancelled that. I was too lazy to go to the gym at 5:30, so I guess I will be doing my Cyclo Core DVD for functional fitness and get on the treadmill. I can control myself at the party today, because I'd rather eat my own cooking tomorrow! Not sure what kind of outdoor activity I'll be doing this weekend, because of weather.

[shootingstar]

I am not certain since I haven't weighed myself for past 10 days or so. I've done some easy cycling when in Vancouver and Seattle. Calgary just got some more snow and now am being disrupted to visit family in Toronto since father is literally bleeding to death very slowly. No cycling for next few days even though I know there, it's ok pavement-wise. Just not a priority right now. I'm sure more snow on return will be another hurdle when I get back.

Just trying to stay healthy and eat healthy..sort of.

[Catrin]

Back up this morning, but I did eat too much yesterday and wound up drinking 3 glasses of wine which is 2 more glasses than normal for me. Then came home and vegetated on a "Once Upon a Time" marathon. Back to normal today, and I will hold off on the port and hot buttered rum until the scale gets back to where it should be. It is supposed to be warmer for a bit anyway. Rowed 10k meters this morning as part of my team challenge and also part of my million meter personal rowing challenge.

Shootingstar, I am sorry to read about your father, sending prayers and warm thoughts/hugs your way. Take care of yourself!

[Crankin]

Well, I feel lucky I only gained a pound from Thanksgiving. I had a little of everything, but maybe too many goat cheese/pear dumpling like thingy appetizers my DIL brought. Went to an hour and a half boot camp class this morning, so I feel like I did my part. Going x country skiing tomorrow; I am excited beyond belief, but I know that like with longer, hard rides, it makes me ravenous. The food isn't available at the lodge, so we'll bring lunch, instead of stopping on the way home, at an excellent Italian deli. I am going out tomorrow night, though.
Sunday will be warm enough to ride. The roads will probably still be cruddy, but I need to be testing out the changes DH just made on my saddle on the new bike. Normally, I wouldn't take it out under these conditions, but I cannot wait.
For the first time ever, I had my bike and my x country skis sitting in the entry way at the same time, as DH was working on the bike there, and I had just brought the skis up from the storage closet for tomorrow. It makes me happy!
Thinking of you, Shooting Star.

[Catrin]

Sounds fun Crankin, you have your choice :-) I rowed today, tomorrow I've my comp KB training, Sunday will row another 10k or so. I think that I backed off a bit too much from my non-KB conditioning/endurance work since I had to give up riding and running. Hopefully the knee will eventually allow me to get back to a little trail running but it seems fine with rowing!

[Catrin]

Much happier today, my weight plummeted back to where it should be. Feeling good that I've returned to rowing, now I need to make certain that my combination of kettlebell sport training and rowing doesn't cross that over-training line. My coach is vigilant on that however, much more than my last coach. Pretty amazing how he can just glance at how I am moving, even if I think I am moving fine, and will change my workout immediatly if he thinks my body needs to back off. Or vice-versa ;) His method works, I've come MUCH further since I started working with him in Feb than I once thought even possible.

[ny biker]

I am not certain since I haven't weighed myself for past 10 days or so. I've done some easy cycling when in Vancouver and Seattle. Calgary just got some more snow and now am being disrupted to visit family in Toronto since father is literally bleeding to death very slowly. No cycling for next few days even though I know there, it's ok pavement-wise. Just not a priority right now. I'm sure more snow on return will be another hurdle when I get back.

Just trying to stay healthy and eat healthy..sort of.

I'm so sorry about your father, Shootingstar. It's good that you're able to visit with your family. Take care of yourself.

[azfiddle]

I'm joining in. I have just not had the commitment for a while and my weight has crept from 111-112 up to as much as 124. On my 5'1" frame, that's a lot. I rediscovered some motivation but I think it will be a couple of weeks before I can really see it working. My weight has varied from about 121.7 (Nov 20, before El Tour de Tucson) to over 124 this morning. I rode 148 miles since last Wednesday and even on Thanksgiving I was pretty sensible about eating- so I am hoping there is some post-exercise water retention and that I will see the scale come down by the end of this week.

Thanks for the added motivation.

[ny biker]

I'm not sure how, but I think I made it through last week without gaining anything. That included a party, two long car trips and a sedentary day of working from home during a cold rainy day in addition to the vast quantities of food on Thanksgiving. I bookended the trip with two 30-mile bike rides, which probably helped. And wearing compression socks definitely has helped prevent water weight gain during/after the long car rides. (I've now got 3 pairs of the the Zoot compression socks, and I really like them.)

[Crankin]

I'm doing OK. What I notice is that the upper range of my weight is not going as high as last winter and it easily is going back down, after the weekend. I think this is due to my change in diet since last year at this time. I am not doing anything else differently! Hopefully, the lower end of my weight range will get a little lower, but I'm not totally annoyed with myself.

[ny biker]

I think it's time to make a conscious reduction in the amount of food I eat each day. With the winter weather, my overall activity levels are lower, since I am not doing the really long weekend bike rides anymore and my mid-week rides will be shorter as I start riding indoors more. I will try to eat less at dinner, and hopefully will not end up snacking as a result.

[Catrin]

Apparently my adding two 1 hour rows (10K meters) is what I needed. I've dropped close to 7 pounds in one week. I can't do 1 hour KB snatch or LongCycle sessions nonstop often, though we DO that occasionally. My lifting sessions are usually 30 minutes (with breaks) and my body seems to need some slightly longer endurance sessions than that. 126 today :)

[azfiddle]

Good job Catrin.

I have now been back on track for a week and *may* have actually lost a pound- 121.9 today but I need to see the scale stay below 122 for a couple of days before I believe it.

[obabiby]

Recently, i fell in love with Chinese food ,but it's too difficulty too cook......

[Crankin]

Discouraged. In the danger zone. Things that had no effect on my weight 2 weeks ago seem to be doing stuff now. This seems to be related to the end of the cycling season... while I am still do just as much exercise, I guess my body knows the difference.

[Catrin]

I've learned that stress or lack of sleep has just as much effect on my weight as what I eat. Right now am experiencing wild 5 lb swings from day to day which is a clear sign of increased inflammation from eating things I know my body is sensitive to. This causes good old water retention.

Autoimmune conditions makes me more susceptible. I KNOW I will fall to some temptations over the holidays but I need to be more intentional about it. The sad thing is the amounts I've eaten of those foods have been very small.

[ny biker]

I am actually wondering if pre-menopause hormone swings cause random water weight gain. I've had various episodes of water retention that have lasted several weeks, with no changes in diet, sleep, etc. I have an appointment with the doctor this week and planned to ask him if it's possible.

[azfiddle]

I think I actually lost a pound!

Now to stay motivated....

[Crankin]

I've had a lot of sleep and no more stress than usual. But, I have been sick. Hoping that is it. I kind of lost my appetite when I saw the scale this morning!

[ny biker]

So, when I made my rule that I would get up and take a walk every time something annoys me at work, I did not plan for the scenario that something else would annoy me as soon as I got back to my desk after walking around.

Looks like I will be getting plenty of indoor exercise today.

[Veronica]

I wish I could have that plan!

For the 97th time I have explained that "drawing a conclusion" has nothing to do with drawing.


Veronica

[ny biker]

For the 97th time I have explained that "drawing a conclusion" has nothing to do with drawing.

Ha! That could be an interesting assignment for art students.

[ny biker]

I think I'm down about a pound.

Just got confirmation from my doctor that the random bouts of water retention that add 3 or more pounds for 1-3 weeks are most likely caused by wacked-out hormones. (He also explained why a break in the hot flashes mean it's time to get the tampons ready, and told me that the 3D mammogram is worth doing despite the unseemly marketing efforts of the radiology place.)

[azfiddle]

Veronica- I was looking for the "like" button!

[Crankin]

After Tuesday, my weight did go down to 107.6, which is a decent winter "normal," although I am still trying to get it back down to 106.5 on a more regular basis.

[shootingstar]

I am not certain what I'm doing since I've only been cycling small distances to and from work this wk. ..after not cycling at all for 2 wks. prior. Have had some decadent pre-Christmas snacks, no big meals yet for last 3 wks. But definitely less activity.

Just eating normal to me and making sure I eat before 7:00 pm. Probably stress and thinking about my dad (I'm right now back at home, thousands of km. away from parents' home city.) is burning extra fuel?? Now he's move into palliative care unit.

I have not gained weight that is sticking yet.

[Catrin]

Weight is still fluctuating more than I would like to see. Then again, I've been eating things I KNOW I shouldn't - not junk (well, not too much), but things that I know I shouldn't as my body is sensitive to them. Planning on continuing my rowing efforts once our challenge is over later this week.

[Crankin]

If I can get to the end of the weekend without going over 108 at this time of year, it's ok. I wish I could fluctuate less, too. But, still not as bad as years past.
I have a retirement party to go to this week, a Chanukah party with my bike group, as well as a Chanukah dinner (latkes!) with my son and DIL next weekend. But, the weather looks mild enough that I might be able to commute 1 or 2 days. The bike group party is supposed to be preceeded by a 37 mile ride or a 4 mile hike, but there may be rain/snow early that morning, so the activity part may be cancelled. I will be able to go to the gym, though before the party if I don't ride. If it's not cancelled, I am going to make myself do the ride, no matter the temperature.

[Crankin]

Well, the overall trend this week was a bit higher, but I have managed to be at 107.8 this morning, after a week of 2 parties. The above ride was cancelled, and while there is a club ride I could do today, right now it is 24 out, feels like 18, and the predicted temperature for the ride start is 32. Not sure if I will do it... although I might wait a couple of hours and do a ride on my own, before the snow flurries start!

[ny biker]

I thought I'd gained a pound or so again, but it appears now that it was just a temporary water gain after a weekend with a party, a dinner out and two bike rides.

Next week will be the real challenge for me. My mother's Christmas cookies and I will be under the same roof.