Ah, yes, I stepped on the dreaded scale and took the dreaded pictures and measurements. It's such a difficult process to stay consistent with. As I said in last weeks review, it brings me new resolve every week.
Don't you need new resolve too?
I have not changed one single bit. I can see it in the pictures. So, if I want to change, I need to find out what I'm doing wrong with my nutrition plan, troubleshoot, or keep going. If I keep going and nothing changes, then back to troubleshooting. It's easy to blame hormones, even thyroid, and oh yes, I have those deficiencies as well. They don't make you "gain" weight, but they can slow the process down. It turns out that you can't ADD extra energy to your body (that is what fat is, stored energy) unless you eat it AND that it's over your TDEE (Total Daily Energy Expenditure). So for my small frame, I won't GAIN, unless I eat over 1500 calories (because I'm only 5 foot nothing tall).
If you are not eating over your TDEE, you won't gain weight. If you are gaining weight, you are eating too many calories. Hormones don't put those calories in you. Hormones regulate using the energy you put in. Yes, calories and protein matter!!!
That's me with my friends (I'm in the white shirt) right before my 50th birthday in Maui. The T-shirt I'm wearing in the video is the one I had made for me and my girlfriends because we were all turning 50.
Here is me in the shirt in 2010, on the same Maui trip with my friends ...
And I still have the shirt. I found it yesterday so I wore it! November 7th 2021, still hanging in there after that 85 pound fat loss in 3 years which was finally achieved the following year before my 51st birthday.
The last few days in the forum we made posts about our most memorable birthdays and I had forgotten about this one. I told the story of my 16th birthday in the forum.
Anyway, back to what what works for fat loss (Calories and Protein), under TDEE and protein grams daily that equal your goal body weight. That's always what works when you really do it, and you give it time and ditch the impatient attitude and embrace the process without cheating or the giving up mindset that makes you eat off your plan, or refuse to plan. Yes, it's refusal to do what you need to do.
We went scuba diving every day, this is some of the gang in 2010.
Yes, we can still have fun and enjoy life! (Me and Randy back in 2010)
But we have to decide what our goal is and what the steps are to get there. Marathon running doesn't help us lose weight, portion control does. If your goal is to run a marathon, go do it, but don't expect that to help you achieve a different goal of weight loss.
If your goal is weight loss, the steps are meal planning, regardless of what method you take to get the calories and protein to match up. Sometimes unappealing meal unit boxes from various weight loss companies, and if that gets you there fine. What will you do when it's time to eat real food? I do the same thing with real food right now, I make my own little meal units that I like and are delicious. We all like different foods, so there is no one size fits all meal plan. But any meal plan that fits your calorie and protein needs will work. See? It's simple. Anyone can do it. But if it's a plan you dread - you won't stick with it, so the yo-yo happens again. No matter what, you have to put in some work to make it happen - none of us gets a free pass on that. Not me, not you, not anyone.
These are my daily tasks to keep my health.
I get my protein in and make it fun. If I'm sick or injured, I drink the protein, especially the thinner consistency that is like a juicy fruit drink. We need fluids, we need protein, so I make it easy when I don't feel like eating with Level-1 or Phormula-1, and the amazing Collagen with Dermaval like in the egg white custard recipe.
I'm not going to stick my head in the sand just because my body isn't working right. Just keep going. I'm learning to be even more in tune with my body, my thoughts, and my emotions in relation to what is going on outside my body with meditation as I said in the video. We can all improve.
I'm super proud of all those in the 1st Phorm App with me. We are doing it. We are not making excuses. We are not perfect, but we are doing it together. We are holding ourselves accountable with our assessments in the App, and some of us post about that in the Nibbles Fitness forum.
If you want to join me in the 1st Phorm App, I'm there all year. Just as I've shown in my weekly posts. Not only do I do my own assessments, but I log my food and I field questions in the App every single day.
Have an amazing Week. Let me know if you have questions, I'm always inside the Spaces App here, and in the forum, and in the 1st Phorm App. I know you know where to find me when you are ready.