Cate's Diary

Hi Cate, I meant to write to you about the extra kg gained back. I struggle with even staying the same weight and it being an excuse for my ego to say, "what's the use, this is not working, just comfort yourself with a little of this fattening food here. Oh, and why bother exercising?"

I tend to fluctuate 1-3 pounds naturally when dieting. So I think of a pound lost as the new low weight to stabilize toward. I usually lose a pound and then gain it back and try to stay really conscious that this is normal and not to get discouraged, and then I work extra hard to eat extra healthy and exercise a normal amount so that the pound comes off permanently. I think of it as punching through the barrier of the old weight by losing a little and then working at maintaining that weight loss permanently. Like yesterday I planned to move furniture back in to our remodeled part of the house as my exercise, which may have helped stabilize my recent weight loss, but instead we went to the city and ate fattening, salty Filipino food and went to an improv show. It was also almost 100 degrees, so I drank a ton of water, so the pound I gained back yesterday could be part water weight, too.

So I really try to think of the first time I reach a new low weight as just the punching through of the old plateau and then work hard to keep the weight loss in the next days after that. I really focus on it as a positive sign that I lost the pound, but I don't count on it staying off until I have weighed the new weight for 3 or 4 days in a row. So I hope you don't give in to the discouragement - it's a very positive thing that you did drop a kg, and I bet it means that when you go back to your normal routine or a slightly more rigorous routine, you can keep it off permanently!

I just looked up water retention, and found a good paleo-inspired article on it, and it says that water retention can be caused by elevated cortisol levels, among other things. "All kinds of things can raise cortisol levels, including calorie restriction and strenuous exercise – the exact behaviors that most people turn to for weight loss. Sleep deprivation or psychological stress will also do the trick (https://paleoleap.com/everything-you-need-to-know-about-water-weight/ ). So we have to be careful not to stress about slight weight gains and cause further water weight gain that freaks us out even more!!
Sorry didn't mean to quote all this but I struggle on this website sometimes. Marsia as you know I posted about fluid retention recently and I think all that relates to me . I'm not as bad this week but my ankles recently really been puffy and fingers too . Will concentrate on sorting now
 
Cate good your busy . I was feeling bit overwhelmed while away to try keep up with diaries and only getting time now . Hope your dinner was lovely.
 
Hi, LaMa, Petal & Lucy.
I have been busy- too busy for me.
I stayed with G & watched his 8-ball comp. My dinner on Tuesday night was OK, but nowhere near as nice as what we have at home. I had steak & veggies. It was the first time since March (when I had the major perfume reaction) that I had watched him play. I knew he really wanted me to go, so I did & I did enjoy the night. I also did not have a bad reaction to fragrance either, which is an immense relief.
I played golf yesterday in a very sociable group with 3 others. I played fairly badly, but enjoyed the day.
I did 20,000 steps for the day.
This morning I made the mistake of weighing myself & boom- up over a kilo. I should never weigh the day after golf. I had some salted nuts last night watching Le Tour & maybe didn't drink enough water during the day, but I forget that my weight goes up after exercise.
I am starting to despair that I will get my weight back down again. I think I may investigate keto or may try 5:2 again. I need to do something soon or I will end up huge again!
I'm finding it hard to be positive at the moment so am not being very supportive in the diaries, I'm sorry.
 
Marsia- Thanks for the encouragement (in your diary) to have a couple of days of no "fattening" food. As I said there, that means no wine, cheese or nuts for me I think.
I always weigh more after a big exercise day. Why, oh why, did I get on those scales?
Lots of water today & NO wine!
 
I did 20,000 steps for the day.
This morning I made the mistake of weighing myself & boom- up over a kilo.

The extra steps will do make you retain fluid too. When I used to train on days I did a heavier workout or much more than usual I could weigh up to 2kgs heavier the next day. Just give it another day or two and weigh again. You'd need to eat an excess of 3500cals over your maintenance to gain a real half kg, and I think you'd remember eating an extra two days of food on top of your normal day!

Sounds like you had a fun day though!
 
I know, Lucy, but it still doesn't stop me from becoming despondent. I consumed about 1800 cals for the day & exercise was about 1500, so I know it can't be fat, but still......
I'm far from perfect.
I think I'm going to attempt 5:2 again. I was very successful with that before, but it is a little daunting until you get used to it.
 
Thanks for the moral support & the hug, LaMa. I'm feeling a little better this afternoon.I have done 5km on my bike & done some housework, so have been reasonably active. I am very stiff today.
I'll weigh again tomorrow. I might weigh every morning for a while I think & keep tabs in MFP.
I'm drinking more water today & won't have a glass of wine before dinner.
Breakfast this morning was oats, a banana, a teaspoon of honey & unsweetened almond milk.
Lunch was a vegetable frittata, followed by a small fruit platter.
Dinner is going to be lamb chops & veggies.
 
Dinner was delicious & followed by Greek-style natural yoghurt & some fruit.
Calories today 1400.
 
Cate
How many times a week do you weigh yourself. To me it does sound like fluid retention also maybe with the squats and all the exercise a bit of muscle building . I know though as I can get very despondent too but think we are all dealing with it the right way now and not eating lots out of misery . Your diary entries no matter what always motivate me .
 
Well done digging yourself out of that pit again. We can do this!
Thanks, LaMa. Because we never give up! Hope you're feeling a bit better, hon xo

Cate
How many times a week do you weigh yourself. To me it does sound like fluid retention also maybe with the squats and all the exercise a bit of muscle building . I know though as I can get very despondent too but think we are all dealing with it the right way now and not eating lots out of misery . Your diary entries no matter what always motivate me .

I can go for weeks without weighing Petal, but find I eat more when I don't weigh. What you don't know won't hurt you, right? Wrong!
I think it is fluid retention as I also have inflammation & the 2 seem to go hand in hand (along with Asthma).
I'm chuffed (& very surprised) that my diary entries motivate you. I am just like everyone else- I make mistakes, I get down, I get excited. I'm definitely a long way from perfect. I love feeling a part of this supportive group. It sure is a team effort! xo C

Breakfast this morning- Greek-style yoghurt, stewed rhubarb, honey-dew melon & a little stale trail mix (to use it up). Black coffee.
Weight- X + .5kg
I have a doctor's appointment at 9.30 am. I need a new script (BP meds) & I want to discuss my general health with her & get a referral to an exercise physio if I can. I also want to know what she put in my records from the 16th of March. I hope she starts getting me soon, otherwise, I am going to try another doctor. I had better get going.
I'll report back later. Thanks for the support xoxo
 
Food for the day sounds good, glad you're more on the up today!! Weight maintenance and loss are a rough game and it never quite goes the way it should lol. Dammit.

Best thing I ever did seeing an exercise physiologist. I did it for exercise rehab but I get a certain amount of sessions each year on my insurance and I'm definitely going to make sure I use them. Great for just improving movement in general (and getting a routine, getting better at specific things).
 
Thanks, Lucy xo
I have a referral to an exercise physio & will see them 3 times I think so that I can still see the podiatrist twice on my health plan. I get a total of 5 per year on Medicare. I'm looking forward to it. I saw one when I first lost 36 kg, back in 2007 & it was excellent. So many things have changed since then.
I had a good visit with my GP today. I think I'm getting through to her. I also think she was better with G not being with me. I asked her what she had written about my visit back in March & also what gets put on referrals to specialists as there a couple of things that I do not think apply to me & she agreed. She also added Multiple Chemical Sensitivities, which will be very important wherever I go. I told her that I had Reynaud's Syndrome & she has changed my BP meds. I have known that I have it for about 10 years & keep forgetting to mention it. I did today because my right hand was SO cold & going a bit blue. I'm glad I did. I didn't think there was anything to be done for it.
I'm glad I decided to persevere with her as it is better to get someone used to me, rather than having to start all over with someone new.
Feeling good today.
Lunch was "Bits & pieces"- pickled veggies, 2 dolmades, cheese (not much), ham, celery (lots), snow peas, 1/2 an avocado with vinaigrette & some crackers.
 
Cate
I was reading an article today on the ‘dash” diet . It’s for lowering BP but of course the diet is based on All we strive for here anyway . I can’t do links sorry . It was on webmed newsletter I get.
My daughter has reynauds syndrome too .
Glad to hear all going ok though and the doctor is listening to you
 
Thanks, Petal. I pretty well follow the DASH diet, but I think my BP issues are probably genetic. There's a family history there with high BP & heart problems.
Reynaud's can be very painful. How old is your daughter, Petal?
 
Yesterday-
I kept within my calories.
I gathered wood with G for about an hour (heart rate in fat burn for most of it)
I rode 5 km in 10 mins last night
I did my minimum 10 squats.
Today-
We were going to pick the GK's up & take them somewhere for lunch while our son, D, works, but they are going to their mother's as E has a birthday party sleepover, so our day is free again.
We are going to get more wood I decided as it's great exercise & it's bloody cold! It's going to be a nice'ish day, but there was a big frost!
Breakfast this morning- 2 eggs on oat toast.
I am not weighing until next Friday I have decided so that I don't get despondent.
Next holiday-
I have a niece in Canada & we have always talked about going over to see her, but I just can't seem to get enthused somehow. We had half decided to go next year & I had started looking at Canada/Alaska tours, but they still didn't appeal much. I think we have been trying to talk ourselves into it.
G was reading an article from the Age Traveller magazine about the Emilia Romagno region in Italy & said he's always wanted to see one "of those ham caves" & sounded so excited about it. I looked up Bunnik tours (we did our Sri Lanka tour with them) & I found a very exciting tour from Venice to Rome that included that region. I started reading it out to him & we both agreed that it sounded much more exciting. I feel so passionate about Italy & I have always wanted to go to Venice. It would even cost less than a trip to Canada. It's 24 days & I think we would stay in Venice an extra night or 2. I think it's important for us to follow our passions, especially if they are shared ones. I think my heart will win out over my brain. If we book before the end of September we will save $1,000. I can't find tour dates for next year yet but will contact them. I'm asking now....
Whoops- I forgot I hadn't finished up in here. I just pre-registered as the 2019 dates are not confirmed. I chose the 1st dates at G's insistence as it will mean I get another OS trip for my birthday! It's just an expression of interest at this stage- tour dates-16th May to 8th June.
That would be one hell of an incentive to get rid of some weight!
I had better get moving, right now!
 
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