After 3 months of serious weight training and “trying” to focus on protein, I got my second DEXA scan at LiveLeanRx. What is a DEXA scan? It is an X-ray that measures bone density and body composition. Since my first scan established a baseline, I wanted to see the overall impact of my workouts on my body composition. I also decided to do an RMR (Resting Metabolic Rate) test. This gives you the minimum number of calories you burn at rest.
What is my goal?
My main goal is to lose body fat while gaining strength and flexibility. In the past, eating enough calories has always been an issue. I remember getting in shape for my best friend's wedding. AJ had just been born, and I had significant baby weight to lose. My trainer, Marie, had me track my food for a few days. Lo and behold, I was not eating enough to support my daily routine. Since I am not driven by food, it is easy for me to overdo a calorie deficit and make no progress. The fat was just holding on for dear life, and I wanted it to be GONE! I added a healthy snack into my day, and BAM... I hit my goal and got into that bridesmaid dress on the rack with no alterations needed.
My RMR is 1575, which is average for my height, weight, and age. I will ensure I eat at least this minimum number of calories to operate my body. I’ll be honest, there is some trial and error until you hit the right number of calories to achieve your goals. And… what is sustainable?!?! Be sure to get the advice of a professional to help you. With my workouts, this is still probably too low. It's a good target for me to hit daily.
My DEXA scan showed a 7.7 pound increase in muscle and a 2% (less than a pound) reduction in fat. I went back and looked at my food diary. I knew I was having a hard time eating enough protein since I'm not a big meat eater. So, I was throughly surprised at the muscle gain. This was achieved on a moderate protein, high-fat diet. I like the muscle increase but really expected more fat loss.
Next steps?
Although my general food choices are pretty solid, I need to clean them up to hit my goals.
I have slacked off since completing the 75 Hard Challenge. My dirty chai tea lattes crept back into my life. A second-place favorite is a vanilla mint latte from True North. This is a smoother, milder flavor from my chai. We had two sweet baskets delivered to the house from employers/suppliers. I found a new eggnog at our local neighborhood store. It is so good. It was a great addition to my homemade chai but high in fat and calories. It’s time to get the head back into the game!
My plan for the next few months…
No (or low) added sugar diet. This keeps me away from sweets and specialty coffee drinks.
Limit processed foods. There are some simple ingredient items that I’ll keep in my arsenal!
Drink half my body weight in water. This includes herbal teas or detox beverages.
Clean, simple meals with a focus on protein and veggies.
The husband gave me a simple diet plan that I will implement. He says 3 months. I say its TORTURE. I'll just have to remember my WHY.
My WHY?
I follow many doctors, health coaches, and bodybuilders online. One of my favorites is a doctor who mentioned how she helped this man lose over 100 lbs. The motivation for this man was to remember his WHY. Whenever he wanted to give up, he revisited his WHY.
Identify your WHY! Is it to reverse diabetes? Longevity? Being able to physically care for your elderly parents? Maintain mobility? Reduce inflammation? Keep an auto-immune disorder in check? To simply look good?
Although aesthetics is a decent reason, is it really enough to be consistent? For me, it's not. Since I’m an “older” parent, I would like to maintain strength and flexibility so I can continue being physically active with my children and possible grandchildren. Ultimately, my goal is preventative health and maintain overall wellness. It's the motivating factor to rise up at 5 - 5:15 AM to go to the gym. It's the reason why I did the 75 Hard challenge during the summer (Vitamin D baby!). It's why I detox regularly. It's why I find outlets to release stress by talking to friends or taking a brisk walk to recalibrate my energy on things that matter. It's why I invest in alternative therapies.
I know that the foods/drinks I eliminate are what causes the eczema, edema in my foot, and knee pain. I would rather not have them all the time and feel good doing day-to-day activities like walking up a flight of stairs.
I will plan to schedule another DEXA scan in a few months. Giving myself a target timeline (or an event) will help me stick to the program. I'll get my in-house accountability partners on-board.
Holistic wellness is a lifelong marathon not a sprint to the end. Remind yourself of your WHY and stay consistent.
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