Starting Weight: 318.2 lbs.
Weight Last Week: 276.6 lbs.
Current Weight: 276.2 lbs.
Weekly Change: –0.4 lbs.
Total Weight Lost: 42 lbs.
My weigh-in absolutely did not go as I imagined that it would today: I lost less than half of a pound this week.
I am not really feeling any particular emotion about that, though, to be honest. When I first saw the reading on the scale, my immediate reaction was one of confusion. I didn’t (and still don’t) feel upset or disappointed or anything like that, though, and I’m certainly not discouraged and I have not been deterred. But still, a 0.4 lb. loss was not what I was expecting.
I’d like to talk a little more about my loss in a bit, but I think a good place to start today is to talk first about the results of my efforts in the step challenge this week!
So let’s do that.
For the challenge, I set my goal at 5,000 steps per day, and I definitely think that that was the right choice for me. Without making extra efforts throughout the day to hit that mark, I absolutely don’t take that number of steps ever.
The challenge, if you remember, started this past Monday, January 12th. Here’s how I’ve done so far!
Just for the sake of comparison, here’s my stats from last week. You can really see how much my movement has changed!
So, I have — thus far — managed to surpass my goal each day since starting the challenge, and in doing so, I have managed to make an amazing improvement over last week’s movement and activity level!
I am pretty proud of my accomplishments here because this was no easy feat! I really had to make some extra effort to do this, and it feels good to say that I accomplished this!
The purpose of this challenge was/is to make everyone reevaluate their day. Personally, I knew that I was taking shortcuts. Lately, the weather has been cold and snowy here in Colorado, and I knew that I was letting those circumstances serve as an excuse to be lazy. Before the weather turned nasty, I was hovering right around the 4K steps per day mark, but then I let myself get stagnate, which is never good.
I knew that there was room for improvement in this area of my life — I just needed to be conscientious of what I was doing and I needed to double my efforts to try a little harder to be a little better (which is my personal life mantra).
I know that I might not hit my target every day throughout these coming weeks (and those of you participating might not either!), but that is totally OK. The point here is to try. We are striving for progress, not perfection. In fact, to be honest with you, I don’t even know if I’ll be hitting my 5K target today. It’s close to 6 PM already, thus meaning it’s too dark to take my dog out for a walk (I don’t live in the sort of neighborhood where women should be walking alone after dark). I am going to try to get my movement in indoors, but I don’t know if I’ll quite make it to 5K today, but, again, that’s OK.
I know that when it comes to making changes, you don’t always have to do something really drastic. The little changes do add up over time, and that’s the whole point of this challenge — to take some extra time to make some little changes!
So, with all of that said, perhaps now you can see why I was originally so confused about my minuscule weight loss this week.
Since I increased my movement by so much and since I’ve continued to control my eating, I assumed that I’d see a fairly substantial loss today.
I earned 8 Active Points by just increasing my steps for those first 4 days of the challenge — points that I did not use. I also only used 1 of my weeklies over the course of the week, and that was just due to a miscalculation that had me over by one point.
Everything was great this week, so why didn’t I reap the benefits?
My Weight Watchers leader said that this is pretty much the norm when it comes to changing your activity. She said that even she, herself, can’t start a new workout regime without experiencing either a plateau or a gain shortly after switching things up. She wasn’t super concerned about it, and she’s convinced that my body will catch up with a loss next week.
I was semi-satisfied with that answer (because, I mean, what else could it be?), but I did decide to come home and do a little research myself.
I found a post on The Beachbody Blog that talked about gaining weight when you start working out (yes, I know that I didn’t actually gain, but I still think that the post applies to me).
It says that inflammation is the root cause of the problem because “when you work out, it causes little tears in your muscle fibers. This is called microtrauma and it’s why you feel sore after a workout. On the upside, your body heals these little tears, making the fibers tougher than they originally were. That’s how you become stronger and fitter. It’s part of a process called adaptation.
To make these repairs, your body uses its standard healing process, including the inflammation phase — something that’s become a dirty word in our modern world. When you incur injury, including microtrauma, your body releases various substances generally known as inflammatory mediators that swarm the area and perform triage, bringing in healing white blood cells and opening up blood vessels to flush out debris and toxins. There’s so much going on that the area swells up, or inflames.
The fluid required for inflammatory response obviously weighs something — and that might show up on the scale.”
I noticed that my calf muscles were definitely sore this week. I made a point to climb up and down a whole bunch of stairs every day, and I definitely felt the strain. I honestly thought nothing of it, though, and I continued to increase the length and duration of my dog walks and I continued to purposely wear myself out by climbing those stairs. I popped a couple of ibuprofens when my achey muscles bothered me a bit, but other than that I really didn’t think it was that big of a deal.
Now that I know that inflammation potentially effects the numbers that appear on the scale, I’m almost sure that that’s what my problem was this week.
So, at the end of the day, I’m not too concerned about the less than half pound loss this week. I’m going to continue with this little routine I’ve got going, and soon enough my body will be used to it. Hopefully within a week or two I’ll see some improvement on the scale.
But how is everyone else doing? How did your week go? Tell me about your triumphs and struggles! How do you feel?
That’s all I’ve got for you, friends. If you’re still with me after this 1.2K word count, I appreciate it tremendously. 😉
I wish each and every one of you a very wonderful and very productive week.
Eat well. Be well.