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Keto & Mindful Eating

Quick Progress Update

The diet is going well so far. I am losing weight, slow and steady. I am averaging a loss of about .8-1.2 pounds a week and while it’s not a huge loss each week like a lot of the keto websites and bloggers promise (I feel like they promise big losses to sell their meal plans maybe?) I am still losing and I am happy with that. I knew going in that it would probably be a slow process. When I lost weight the first time, it was a pretty slow process.

Thoughts on Weight Loss

Before I started Keto, I was struggling. After having Logan my body was out of whack. Pregnancy, breastfeeding, age, metabolism, lack of sleep, all of it…it all contributed to no weight loss. Add in medications that caused some weight gain and I was right back to where I started when I had Logan. I was feeling very disappointed and depressed. I was stressed out and frustrated that NOTHING worked. No matter what I did I didn’t see much of a change on the scale. I kept gaining and losing the same 3 or so pounds.

I was definitely getting into some unhealthy behaviors and unhealthy mental loops. I was getting VERY restrictive with my calories. I was already pretty low–1400 calories a day–and that was with working out. I was seeing food as the enemy. I was looking at meals as a negative equation: How could I cut more calories? Why wasn’t I losing any weight as I cut more and more?

It wasn’t a healthy place to be. And it sucked because back in the day when I was trying to lose over 100 pounds, I was never in that obsessive, negative, eating-disorder mindset.

If nothing else, doing the keto diet has shifted my mindset into a different realm. I’m no longer focusing on calories–which is a HUGE shift for me considering calories were what I focused on for the last 15 years.

Instead, I am focusing on macros and net carbs/fat. The calories are at the bottom of my priority list. I am still trying to stay within a range but I no longer feel anxiety if I am seeing in the MyFitnessPal app that I am over my calories for the day. It is no longer the focus.

I feel less stress and anxiety about all of that, so that’s a relief. Sometimes if I go over the net carbs for the day I do feel disappointed in myself but I try not beat myself up about it. It’s just one day and I usually don’t go that far over my goal.

When I am planning my meals and food for the day I focus on the macros and when I look at nutrients on food labels, I look at carb count first, and sometimes I don’t even look at the calorie count! SO weird! Especially for me!

I will be doing another weigh-in post and update in about two weeks.

Positive Thinking, Positive Change

I wanted to give an update about a post I wrote about medications and weight over the summer. Read that post for the background but the cliff notes version: I gained 10 pounds on a medication this summer.

I had a choice to make, try a different medication, or just keep going with prozac, which was working very well for my anxiety. I decided to give the buspar a chance per my doctor. I stopped the prozac and switched to the other one. Right off the bat, I was not a fan. It did absolutely nothing for my anxiety. I gave it over a month, waiting with white knuckles for it to finally kick in and start working…and nothing.

I was even having occasional panic attacks, which was not traditionally a component of my anxiety. So that was fun! I talked to my doctor and he increased the dosage. Within a few days of that, I started having really awful side effects. The biggest one was heart palpitations. Like constantly. It took me a few days to realize that the never ending heart palpitations might be because of the meds. I googled it and sure enough, “if you have this side effect, call your doctor immediately”. YAY! 🙁

So I stopped the buspar immediately and within a day or so the side effects were better and mostly gone. That’s the good news. The bad news? I was still in the same boat as I was before.

I went back on a low dose of the prozac and I am trying to manage my anxiety with mindfulness and a relaxation app I downloaded. The one I usually use is Breathe2RelaxI also use the Oak app. I like them and they work pretty well when I’m in the middle of an anxiety attack.

As for the weight I gained this summer…I am making good choices to lose it.

  1. No candy/dessert (which has been very hard with all the Halloween candy that’s EVERYWHERE!) but I am doing well with that so far.
  2. No alcohol Monday-Thursday and on Friday/Saturday nights I can have 1 drink (instead of my usual 2).
  3. Reminding myself it’s ok to be hungry sometimes.
  4. Taking the stairs at work. I go up and down between several floors multiple times a day and I’ve started using the stairs instead. It’s the little things that add up.
  5. I’m still working out my normal 5 days a week with 2 rest days.
  6. I’m counting my calories still but I am trying to actually create a deficit instead of eating back all of the calories in the gym.
  7. Weighing myself once a week. When I was in maintenance mode I was weighing once a month, or even less. If my clothes got tight, then I’d weigh myself, but I basically stuck at the same place.

The first week I lost almost 2 pounds. The second week I lost another pound. Over that weekend I wasn’t feeling 100% so I skipped drinking for the most part. I also didn’t have much of an appetite, so I think that helped jump start things.

As far as the mental aspect, I am doing well. My anxiety is “ok” and I’m feeling super focused on losing the weight. I am finding it easier to resist treats and things that are my downfall, so I think my mind is IN THE GAME on this.

Then Thanksgiving weekend hit–pie, wine, carbs…you know the drill. I didn’t weigh myself for 2 weeks and finally got back on the scale. This weekend I weighed myself after taking a few weeks off from the scale and was happy to see a few more pounds gone! I am now down a total of 7 pounds since October! WOOHOO!

I will keep you posted on my progress.