Maintenance Calorie Trajectory ---> Week 15 ---> What are this girl's minimums?
I decided to post the caloric trajectory a little early since the calories will be the exact same as last week, just allotted differently. For those that continue to follow the data, Monday is 2448 because, I pulled out 500 cals from last week's allotment so I might have some to put towards dinner on New Year's Eve. So, this girl has extra cals to spare.
It's funny, I spend calories much the way I spend money. I try to make sure I have something in savings. And, if something special like travel is on the horizon, I'll bank as much as is "reasonable" so I have what I need when vacation time arrives. I've always done things this way. It's funny to see how I do it subconsciously with calories, LOL.
This will be the 4th week at these cals. I weigh in tomorrow and Monday. However - I'm not trusting any new low this weekend. Wow, I've never written that before. lol. Obviously, if I peeled off 500 cals from last week, we "might" see a minor drop. However, those cals are going to be ingested so no "new low" this weekend is true. Now, if I were to see that new low in the next 3 weeks? I'll consider increasing the cals.
To that end, I have also adjusted my target cals and chart to reflect maintenance calories for 138 lbs. and the goal is to maintain between 138-145. Ranges are essential because this body easily fluctuates by 7 lbs in 5 day period due to waste and water. And, I like this range. It suits me. The cals are satisfactory and there are no complaints about a size 8/10's. As my coach says, "There's the attainable weight and the sustainable weight." When practicing weight maintenance, it is the sustainable weight we want to look at - as this is the one that cultivates habits we can realistically stick too. And, who knows this can all change. As a practicing Buddhist, I am tasked to be mindful of the impermanence in all things, and in the same moment, remember that in all things there is a balance.
It's also at this point where I've really wanted to cover my minimums. I want to get it written down and not just floating around in this head. Especially, with my short term memory. The first time I came across the concept of minimums was listening to one of the podcasts by my health and weight loss coach, Heather.
It's pretty much based on the "when sh$t hits the fan" premise. As we all know, life is often what happens when we're making other plans. Life is going to throw everything at us but the kitchen sink sometimes...And, then just when you thought all was clear, it throws the kitchen sink! LOL.
As Heather explains it, minimums are the very least one can do to keep their head in the game and a pinky toe in the water when things get messy. It's the bare bones minimum of what goals we can meet, so that we don't have to constantly feel demoralized because we "got off track" or constantly have to say, "I need to get back on track".
For folks who are still on a "weight loss journey" it can be as simple as
1. Drink lots of water
2. Eat at maintenance cals
3. Get in 10 minutes of exercise (i.e. walking) per day
But, really a minimum can be what ever a person needs. What is most essential is that it's DOABLE. It's simply there to keep a space ready in the back of the brain for that moment when things find a new normal and one can expand on their healthy habits again, rather than just jump ship and go on to another fat shaming rampage that doesn't get anyone anywhere.
Minimums are a way to offer oneself grace when they are indeed under fire.
This girl's minimums follow suit with a few back up plans to boot. With MS, the impermanence of life situations can become very highlighted. Some of the following I've already done
1. When I am sick - If it's above the neck -
- I can still exercise, but if need be I can lessen the intensity.
- I will eat at maintenance cals and continue to track all food intake in MFP.
2. If I am sick below the neck (i.e. stomach flu).
- No exercise for at least five days or until I am able to reach the 9,000 step goal.
- And, I will resort to BMR calories 1224 until bed rest ends.
3. If I end up in the hospital with an MS flare up and mobility is impacted
- Revert to BMR cals 1224
- Request physical therapist ASAP
- When activity commences - monitor cal expenditure via fit bit to get a rough estimation of TDEE cals before increasing food intake
- Revamp activity program and cal intake as needed to accommodate the approximate TDEE at the time
4. For all other life circumstances that might impact the regular schedule of current health and lifestyle practices, at the very least I will:
- Get in 15-30 minutes of exercise 3X/week (this can include strength training, weights, cardio/walking, and/or yoga)
- Continue at maintenance cals, however if this is not possible - track all food, regardless
- Keep accountable to the community at least 3X/week and check in to discuss how things are going.
Many of these I've implemented at one point or another. However, minimums are a big discussion in the Half Size Me Community right now. Especially with the holidays in tow and so many people being afraid of falling off the rails. I just want to get mine documented and written down so I have a reference. I actually use these journal entries quite a bit as I've been at this for 22 months. When life throws the kitchen sink at me, it will be nice to have this handy so I can say, "Ah, time for plan B".
Anyhow, if anyone managed to read this far. Have a blessed, safe, and wonderful New Year!
p.s. what I like most about a minimum is the little act of doing it reminds this girl, regardless of how crazy life gets, there is always a moment one can take to practice "self care" and in fact, these simple acts can help make difficult situations feel less challenging when we take a few moments to care for ourselves before we try to take on life's hurdles.
