December 29th, 2012
I would rather be in a tent set in a pine forest than any 5 star hotel room- really!
My husband and I are wildly addicted to the Boundary Waters Canoe Wilderness Area (BWCA) and especially love being there just after the ice melts off the lakes at the end of May. My family and I have hiked 75 miles in the back-country of Yellowstone- yep we did that on purpose. We shake our head at the people who would choose to be at Disney World vs the outdoors- but we are grateful that they are not crowding up the woods for us!
The preparation for any of our trips to the wilderness is extensive. We research the route we will take and spend months obsessing over detailed topographical maps so that we “know” the area as best we can before immersing ourselves in very remote, wilderness. We carefully research our gear and buy the perfect stuff to get us through our adventure- always setting it up and using it before we go out with it.
It takes a lot of planning to make something big happen-
So applying the same logic….
My planning for losing the weight I need to- is going to be be just as obsessive. I am a Certified Nurse Midwife and work in a major academic center as well as a faculty member at a university. My religion is evidence based science. So with savage research tools in hand this is my plan….
Other than being overweight- I’m very healthy- not one medical problem in my life. At 52 my blood pressure is great- but I am 52 and have never had a primary care doctor. Anyone in the “business” knows we health care providers take terrible care of ourselves. So I will have a full physical on January 3rd- and get the go ahead to get rid of the 45 pounds in a healthy way.
At 5′3″ and 165 my BMI is 29.2. Basically a big meal or so away from obesity- that is unacceptable for so many reasons. Mainly, if I want to age well from here- to be able to do all that I want to through these “golden years” I need to get my butt moving!
A BMI of 20-25 is considered healthiest- putting you at the lowest risk for diabetes and heart disease. I would like to be at 125- 130 pounds which puts my BMI at 22.1 to 23.0. I look pretty darn good at this weight too!
From my favorite peer reviewed medical research portal- Up to Date - the best evidence we have for what works in the weight loss game is….
SUMMARY AND RECOMMENDATIONS
An initial weight loss goal of 5 to 7 percent of body weight is realistic for most individuals. (See ‘Goals of weight loss’ above.)
- Many types of diets produce modest weight loss. Options include balanced low-calorie, low-fat low-calorie, moderate-fat low calorie, low-carbohydrate diets, and the Mediterranean diet. Dietary adherence is an important predictor of weight loss, irrespective of the type of diet. (See ‘Types of diets’ above.)
- We suggest tailoring a diet that reduces energy intake below energy expenditure to individual patient preferences, rather than focusing on the macronutrient composition of the diet (Grade 2B). (See ‘Comparison trials’ above.)
- If a low-carbohydrate diet is chosen, healthy choices for fat (mono and polyunsaturated) and protein (fish, nuts, legumes, and poultry) should be encouraged. If a low-fat diet is chosen, the decrease in fat should be accompanied by increases in healthy carbohydrates (fruits, vegetables, whole grains).
I will be doing a balanced calorie counting diet. 1200 calories in- with a deficit of 500 calories per day to hopefully acheive a 2 pound weight loss per week. It gives me all the freedom to make choices, as a foodie, that will be essential to me staying on a diet. My exercise plan will be a daily cardio work out of at least 30 min, and 3-5 times a week weight training.
Support and commitment to which ever effort chosen is consitantly noted to increase effectiveness… SO this is what will be going into my pack for this adventure!
This blog will keep me on track documenting stuff each day.
I have played around with CalorieCount.com and like the mobile app so this will be part of the tool belt.
I want to start running again- a gentle ease into that seems to be the couch to 5K program- another app for support.
Setting a date and planning for the beginning gives me time to get my head into the game. I have a bit of an OCD thing on starting anything- so the first day of the year is it!