Welcome to Episode #10 on my monthly weight loss journal.
It has been such a ride!
A quick summary so far:
- Baby no.2 born 3 Jan 2018 and I weighed in at 94.9kg
- First goal was to safely lose weight to 69kg by June 21 for our family trip to Thailand… ended up losing to pre-baby weight of 75kg… not a bad effort!
- Adjusted goal was to comfortably fit into a size 10 dress and be < 69kg by Christmas 2018
Well it’s 24 October 2018 as you read this and I’m currently 69.1kg!!
I’ve lost over 25.8kg in 10 months 🙂
To give you more of an idea of how I battled the ups and downs over the journey you can read my month by month account below 🙂
I have to be honest.
There’s been another reason why I’ve been wanting to lose weight.
It’s to fit nicely into a bikini while I’m in Bali.
When am I leaving?
Yep, I jump on the plane with my family and we’re having a little getaway with my in-laws (my hubby Leki’s family) staying at the Padma Resort.
I’ll have more feedback for you about the resort and how we find Bali because we are big fans of Phuket (have been 3 times so far) and it’ll be interesting to see what the differences are from one to the other 🙂
I like reporting on things that were helpful and challenges with my weight loss strategy.
It helps to keep me accountable by reporting things to you plus I like being able to review the story especially when I find things are difficult.
I’ve been fortunate to be on this journey with my husband and together we can ‘hack’ was works and what doesn’t work for us right now.
So… I’ve reached all the goals I’ve set out since Jan 2018.
♥ I’ve lost weight
♥ The lovely size 10 summer dress is around the corner (no thanks to my frumpy pear shaped body)
♥ I’m in a bikini and feeling sexy
Well, after a little bit of thought about what I want to achieve next – here it is:
I want more energy
⇒ Energy to do things I want
⇒ Energy to be more patient when I’m frustrated
⇒ Energy to wake up and attack the day
⇒ Energy to take setbacks and bounce back to my feet
⇒ Energy to address some of my mental health worries like not feeling good enough
Who couldn’t do with more energy?
So how will I get more energy I hear you ask?
Here’s a little insight into how my husband and I will make it work:
Given that my husband Leki is very active with driving our health plan I’ve invited him to write about it. Enjoy 🙂
I work in the health field as a physiotherapist and I can tell you that a love of learning can help.
I’ve always been a curious person and when I finished playing competitive sport as a 29yo I noticed that my health was not as sharp as it once was.
What made it worse was when we had our first child – Emelina – in 2015.
I knew drastic measures had to be taken and quickly as both Belinda and I were getting quite unhealthy!
Belinda has written about our first weight loss effort in 2015 – HERE.
So what are our couple goals 3+ years into our health journey?
My goals are about longevity and quality of life and Belinda’s is to have more energy to do the things she wants.
So how do we achieve these goals in a cost effective and timely manner?
With monitoring the quality of food that’s on our plate.
Let me explain.
Early on in our health loss plan our primary interest was to lose weight.
Now we have lost weight and both our bodies have achieved something called ‘adaptation’.
Adaptation means that our bodies are able to tap into multiple sources for energy consumption efficiently.
Our bodies can run on carbohydrates, fat and/or protein depending on what we have in supply.
If your primary energy source (food you eat) is from bread, wheat, rice aka gluten foods then your body’s primary fuel source is from carbohydrates/sugar.
If you subscribe to a low carbohydrate diet (paleo/keto etc.) then your body will be using fat/ketone bodies as your body’s fuel source.
There are many studies showing the benefits of a low/no carbohydrate diet producing benefits such as:
- Clear thinking
- Reduced appetite
- Improved performance
- More energy
Once we had the discipline to stick to our paleo/wholefood diet and then layer intermittent fasting on top of that we were able to achieve adaptation pretty quickly.
We can cycle in and out of being in a ketogenic state (using ketones as our primary energy source) because we have achieved appropriate adaptation.
For example, if we are ‘good’ for 5 days of the week from Mon-Fri then we can afford to refuel carbohydrates aka cheat meal(s) because our bodies are very efficient in using up the newly supplied carbohydrate energy source (over Sat-Sun) and then we can revert back to ketones over the working week.
I hope that makes sense.
To achieve our set goals of losing weight (Belinda) and longevity (Leki) we both agreed that it should be ingrained into our lifestyle.
It shouldn’t be a chore, it should be something we are excited about.
We are genuinely happy to prep our meals together.
Yes it can be repetitive and a drag spending 2 hours on a Sunday cooking meals but we look at it as a wise investment of time.
Investing 2 hours cooking on a Sunday will give us 4 hours of freedom every work day = 20 hours for the week to pursue whatever we want.
If you’re a stay at home Mum – think about the prep time to make lunch and dinner everyday… it takes a toll on you and your time doesn’t it.
After time well spent on the weekend all Belinda has to do is pre-heat our prepped meals and away she goes!
For me – I get to eat good nutritious food which will keep my mind and body happy plus I save money on spending on take away food.
Another big part of our week is our exercise routine.
Granted, we both could be better with our efforts but we try and get regular movement going daily.
Belinda’s ranges from walking to the local park/shops for 1 hour or her home-based HIIT exercise program.
I really enjoy my body weight training and all the guess work is taken out of the equation as it’s a ‘plug and play’ type system.
I am a big fan of Gymnastic Strength Training. Check them out!
I’ve been doing home based body strength training since Oct 2017 and although my results are slow and gradual it has been very rewarding.
My traditional weaknesses of flexibility, upper body strength and balance is improving with each effort!
Belinda will aim to walk into town 1-2 per week depending on the weather and continues her 10-min HIIT session 3-4 times per week.
Her program consists of 3-4 different exercises and she goes at 80% intensity for one full minute until the timer goes off and continues her circuit of 3 exercises until the 10 mins is up!
My gymnastics training alternates during the week.
Following the online schedule I spend 4-5 x 30 mins blocks of effort per week.
So I might work on some upper body and core based exercise progressions for 30 mins on Mon morning.
Then work on trunk and lower body work using the Olympic rings on Tues night.
Wed morning session for the upper body and core again with a rest on Thurs then lower body and rings on Fri night.
Depending on how quiet the weekend is I’ll maybe do an additional block.
The key thing with gymnastic training is that form and consistency is the primary goal! I’m looking forward to showing you my progressions over time!
We continue to track our daily weight on the scales and this helps give us some measure of the trend.
In the early days of our weight loss journey the number on the scales was very important to us.
Now not so much.
Belinda has achieved her target of being 69kg now (just in time for Bali).
Plus I’ve been happily around the 84kg mark for over 6 months and steady.
It’s more about how we feel now!
In order to accurately measure ketones I spent $80 buying a blood monitor with ketone + glucose strips to monitor my blood reading daily.
This can help us understand how our body reacts to certain food and how our lifestyle affects our ‘insides’.
At the moment I measure my blood readings first thing in the morning and I keep a spreadsheet on what the numbers are daily. That’s keeping track of my weight, ketone and glucose readings.
Over time I will start to take measurements before and after my standard meals throughout the day and see how the levels spike or stabilise depending on what I’m eating.
Fun times ahead!
To summarise we want let you know we enjoy trying to stay in good shape. Both inside and out!
But we also acknowledge that it comes with a time and pocket cost.
Both Belinda and I believe that putting time in NOW and spending money NOW on our health and education which will benefit us NOW and in the FUTURE.
What do I mean?
Because being in poor health – TAKES your time and it TAKES your money both NOW and in the FUTURE.
Looking forward to the next monthly update and I hope you’re all happy and healthy wherever you are!
But for now – Bali here we come.
Yours in health,
Leki, Belinda, Emelina and Kyneton