Remember way back to January 2010 when I started this Just Me and Mo Project? I was pretty worried about failing and not being able to find the MO to finish off what I started. My goal was simple. Make the outside me match the inside me. I took several steps to get there, I made small changes that became great habits and I began a fitness journey that has rocked my world and turned me into a medal whore. I am 90lbs lighter than I was that day in January.
I had been going to the Weight Wise Clinic that was created to give people the tools they need to change their lifestyle and lead a healthier life. It can be done with or without bariatric surgery. I decided not to choose surgery and continue down the path I am on. I have to say I have been successful but I also have to say it hasn’t been easy.
Today my Health Nurse Coordinator transitioned me out of the program. She said I have the tools, I am applying what I have learned and my weight keeps coming down. In fact, I am 2 dress sizes down from the last time I saw her. I am feeling empowered.
After I went to visit the Nurse, I was sent to dietary to discuss my plan.
My big question was how do I figure out when I need to drop my calorie intake and how to I proceed with maintenance?
Well obviously the maintenance will be in about 2 years time, but she won’t be in my life so I needed that formula. You know something? There IS a mathematical formula! Who knew this weight loss thing was all math?
Um… me. I knew that I need to burn more calories than I ingest. The simple formula of eat less and move more, but did you know that your body needs a basic amount just to have organ function? I bet you don’t think about that when you stand on the scale and wish you were the same size as you were in high school.
Oh come on, are you really thinking you body will let you get back to the weight when you were 17? It isn’t going to happen in a healthy manner, I can guarantee that!
Here is the formula:
10 x wt (kg) + 6.25 x Ht (cm) – 5 x Age (yrs) + 5 = BMR (male)
10 x wt (kg) + 6.25 x Ht (cm) – 5 x Age (yrs) -161 = BMR (female)
You need to use the metric system for this formula or it won’t work. The good news is metric makes math easy. So figuring that out, I need to consume 1550 calories a day to lose about 1-2lbs a week. Any more than that and I am putting myself at risk for taking off too much and putting right back on again. No thanks, 2 years of hard work and I am wanting to go back to where I was. My dietician told me not to drop below 1200 calories per day. If I always food journal then I will have a pretty good idea when I will be finished losing weight. You see, I don’t get to pick a number out of the air. I was told I have about 90 more lbs to lose. That will not put me in the 17 year old weight bracket I was in high school. In fact that will leave me about 50lbs heavier than I was back then. BUT!
YES BUT! I am fitter now than I was then. I am healthier now than I was then and I can easily see myself being a size 10 or smaller when I reach that goal. That is based on my current size and height. I don’t know about you, but I am stoked about being a size 10.
We also talked about panel surgery or Panniculectomy Surgery (Abdominoplasty). There is a good chance I will be covered under Alberta Health Care for this procedure. It is the removal of my belly skin – not fat. I am getting rid of the fat but the skin is loose and droopy – how attractive… It is more common in mothers due to the pregnancy thing but I was obese and pregnant so it is higher for me. This is one of those woulda shoulda coulda moments for me. At any rate, I will lose all the weight I can and then talk to my doctor about the excess skin if necessary.
So, where does that leave me? I no longer have medical support services.
Not true, I have my amazing Doctor. If I find I need dietician support, I can access that through the Primary Health Services (free to patients in the Edmonton Area whose doctor is connected to the PCN) Which mine is and its an AMAZING service!
Meanwhile I have to stay committed to fitness. I have mapped out my fitness goals way off into the future so I am always working on something. I learned my lesson after my first half marathon and got the Marathon Blues. It was a big set back, so this time I am prepared.
It’s a big day in my Me and Mo Journey. I am now ready to remove the training wheels and head out on my own.