Daily Bread #71

I really wore out my knee last week on the Tennessee Valley hike, so I took it easier for a few days afterward.  I actually drove to take the above walk.  It was also super hot and only a tad cooler by the water.  The cortisone shot has definitely worn off so it is back to naproxen for awhile.  I’ll probably need to stop that as well a bit before my surgery.  All good I guess.  Some pain now will get me ready for post surgery pain.  Because of the opioid crises, doctors limit the prescriptions for the heavy duty pain meds that can lead to addiction if used for too long.  I assume they will give me enough to get through the worst of it.  Full anesthesia for the surgery at least!  The expectation is to be sent home the same day and a physical therapist comes to the house a couple of times a week until I can make it to the clinic.  Another adventure!

I am a little stressed about the surgery recovery time and maintaining my weight loss while I can’t do long walks or swim.  I will try to eat a little less so I don’t gain, but it will be tricky.  Food can be such a comfort.  But I didn’t do all this work to regain it all!

Stress was the topic in group tonight.  As compulsive as I am, I don’t actually stress all that much.  This was the handout:

The physiological impact of high levels of stress is pretty scary, so I am glad I don’t do it that much.  “What?  Me worry?”  (Does anyone else remember MAD magazine?) I loved it when I was young.

I also did some quick research on weight loss and how many people regain all the weight they lost.  This article was interesting as it mentions what factors are correlated with successfully keeping the lost weight off.

Long-term weight loss maintenance

Rena R Wing, Suzanne Phelan

The American Journal of Clinical Nutrition, Volume 82, Issue 1, July 2005, Pages 222S–225S,

 

I loved this paragraph:

“National Weight Control Registry members have lost an average of 33 kg and maintained the loss for more than 5 y. To maintain their weight loss, members report engaging in high levels of physical activity (≈1 h/d), eating a low-calorie, low-fat diet, eating breakfast regularly, self-monitoring weight, and maintaining a consistent eating pattern across weekdays and weekends. Moreover, weight loss maintenance may get easier over time; after individuals have successfully maintained their weight loss for 2–5 y, the chance of longer-term success greatly increases.”

I’ll be even more confident in another year.

L’Chaim!  This week’s stats: I am drinking about 65 ounces of water most days.  My Fitbit report shows 84,498 steps last week for over 35 miles.  I ate approximately 9289 calories and burned 16605 for a deficit of 7316. I am down another .7 pound for a total loss of 135.2 .