Weight Loss and Exercise #7

I was guilty of that too, Blueberry.

I didn't drink any soda or any coffee this morning. Breakfast was just a couple rice krispie type things and some water. I'm trying to eat only when I'm hungry and not drink 10 zero sugar sodas a day.

I have a few things I want to make to attempt at meal prepping again. Chili, whole wheat pasta, and a bag of yellow rice. I'll see how it goes this time.

I was fine yesterday and first thing this morning but this afternoon I was so tired I had to go to bed and sleep. I was actually almost asleep coming home on the bus at lunchtime! I think I need to look more carefully at post long run nutrition and hydration. I just ate and drank as normal yesterday but maybe it’s not enough.

When I ran competitively in high school my coach would tell us the day before a high distance day to have food with a lot of complex carbs (team spaghetti dinners and pancake breakfasts were common) and have a lot of protein after the practice. Idk if they found out different stuff in the past decade plus, but I know the day after 15 mile days wasn't ever as bad as the day after speed training (or that one day a year we had practice at her place--she lives at the top of a 380ft hill she'd have us sprint up and jog down for half an hour and then make us as many pancakes and eggs as we wanted).

Recovery runs DO help because they circulate lactic acid that built up during a harder day, so you're not going to feel sore and fatigued as long (again, 'twas at least the 10-15 year ago theory).

Thanks muddy, it’s true at least my legs weren’t sore or fatigued, the recovery runs do seem to help, I do them really slowly too.

I’m thinking about some kind of electrolyte rehydration afterwards, and maybe taking something on board while I’m running too. I don’t think I paid enough attention to rehydration yesterday though.

I did a longish jog today. I wasn't sure how it would go before I started as my legs felt pretty tired, but I decided to give it a mile, see how I felt, and I'm glad I did because definitely by the time I hit 3 miles, I hit my running stride, the point where running feels effortless and good, and that got me to 6.5 mi at which point the sun got higher, brighter, hotter, and I struggled the last 0.5 mi (I think from the sun) then walked around 0.25 mi back home. The one annoying thing was right around the 3 mi mark, one of the neighbors had let her dog out (without a leash, they are supposed to be on a leash, but not everyone does this) and the dog was not vicious or anything but he was running at me, getting tangled up in my feet, I nearly tripped, and this is the THIRD time that's happened with that particular dog owner. The first time I was like, okay, it's a fluke at least the dog was friendly. The 2nd time it happened, I got a bit annoyed. This morning I was really annoyed, angry and scared (scared that I had almost fallen). I wanted to shout my head off at her but held my tongue. I run or power walk around my block again and again for up to 4 miles some days before moving along to somewhere else because I know the feel of the streets, the sidewalks, the normal obstructions. She HAS to know I do this as I've often seen her outside watering her plants while I've been walking or jogging. If it happens again, I hope I can hold my anger in. The thing is when I'm running on the road I'm looking ahead for cars or down at the surface for leaves, twigs, uneven surfaces and I definitely am not looking across the street for a little white dog zooming towards me. OK, rant over.

I miss my strength training sessions. I look forward to returning home and trusting my routines.

Tomorrow i take my 3rd ozempic shot. I can feel its almost all worn off today because i actually got ice cream from Shipt. Like, i CAN eat, but i dont HAFTA eat today. Im gonna do another two weeks at the lowest dose, i think it will be fine. I ordered lots of protein this week - triple zero yogurt, cottage cheese, tofu pups - and carrots and broccoli for my refried beans.

ETA - Back on the beans for dinner tonight, with the last of my campari tomatoes from last week. Black beans are so HEARTY.

I injected ozempic for the first time this morning. The packaging inside was EXACTLY the same as Wegovy. Didn't even need to read the instructions!

I wasn't hungry today. Like unusually not hungry.
My app says I've had
What I ate was good. Almonds and cashews mostly. But this is kinda weird for me. Maybe the topamax really was kicking my ***.

I got a small 200 calorie chocolate smoothie for dinner and I took a couple sips before I realized if I drank anymore it would not end up well.

Wow. I just heard something on Trainer Joe's youtube channel that i didnt hear in 40 years of therapy.

You have to give up unrequited love.

Its on their 60 lbs in 6 months video, near the end. The rest of it is like the "75 Hard" or soft or medium jazz.

But giving up unrequited love? Man, that was my JOB. like since 3rd grade.

What exactly does he mean by advising to give up unrequited love?

He said, what is it (overeating) doing for you? It doesnt love you back, etc. I heard it was, giving up the wish that overeating will one day satisfy you. I eat while waiting for my parents to love me. If i give up eating, i give up that hope. Im not sure i have that phrased exactly right yet.

I LOVE unrequited love. Its all under my control.

I ate 3 rice krispie treats and a Breakfast Essentional shake around 9PM. So my calories were about 1360. I was about 228 yesterday and today I'm 224.

Idk I just want water right now.

Rant totally understandable and justified, it’s thoughtless and lazy to let this dog run about off leash in the street and could be potentially dangerous to you and others (particularly those with mobility or sight issues).

Some dogs who aren’t trained will automatically run at runners - I think they get excited by the motion and think it’s some kind of game or prey chase. I had a collie (sheepdog) round me up once, it was nipping at me! The owner just chuckled and said he thought I was a sheep. Yes, the dog isn’t the dumb one that’s for sure!

Rest day today and I feel completely normal again. I went out and got some electrolyte chews for my next long run though and I’m going to look into protein shakes too. I’m never running a long run after fish and chips again though!

Interestingly I got my health check done on Wednesday (after my long run) and as I guessed my cholesterol came back a little higher than they’d like. It always does. I got the standard text advising diet and exercise lol. I’d just ran 12 miles not sure what else I can do? Diet wise I’m pretty good too, mostly Mediterranean foods. Oh well, the hdl lld ratio was okay at least and the triglycerides were low so they aren’t suggesting statins yet. I’m at a loss over what I’ve got to do to get it down.

Discombobulated - was the health test after the fish and chips? I think dietary fats are most likely to show up short term on cholesterol ldl tests. Hdl and triglyceride are more long term. The low triglyceride kinda proves you dont eat "too much" (mine is always high, but we will see after ozempic :dancinchilli: ). My brother used to game his cholesterol tests by going high fiber for weeks before. Like obnoxiously so! But you might be fine just being careful before a test.

Hmm that’s a good point. I wouldn’t have chosen fish and chips (which I’d have maybe 3 times a year lol) just before a cholesterol test but they sprung the appointment on me with a half hours notice the next day and so I just thought I’d get it over with. Yeah I’m taking the triglycerides as being a good sign and my good/bad ratio was okay too so maybe that’s why they’re not calling me in to look at meds. Thanks.

Do you think you could have been dehydrated when they took your blood sample for the cholesterol testing? I think dehydration can lead to higher cholesterol readings. I have cholesterol issues too and I'm thin, eat mostly healthy and exercise most days. But I know I do have some dehydration issues especially exercising outdoors at this time of year, and I'm pretty sure I did an outdoor power walk in the morning before going to get my bloodwork done. And of course, psych meds can cause high cholesterol. But then again, some thin people have high cholesterol. H has had high cholesterol probably since he was 30 or so and he's never been overweight, always been thin.

And @unaluna makes a good point too. I remember having doctors in the past telling me not to eat fatty meals the day before cholesterol testing because it can skew the results.

This morning, I wasn't sure if I'd make it through outdoor exercise. I started off walking then jogged around 6 miles but it took until nearly 2 miles to get into the rhythm of jogging and the last mile was a complete slog. I know I need a rest day or at least a gentle pilates day, but ugh I find it hard to rest. The other issue was the heat and super high humidity even for here because it rained last night. The air here never cools overnight much in the summer, not the way it does in other parts of the country like So. Cal., where H is from. I was so glad to get back indoors and take a shower. One thing I have to say for SE Texas...if you exercise outside most of the year, you feel so gross you HAVE to shower every day so I guess in terms of mental health hygiene at least the climate here is helpful in that way!

I made the things I needed to. I ate pretty decently today and I did a crap ton of chores. I'm not very hungry again though. I ate but it was before noon.

So I haven’t lost any weight this week Ive stayed exactly the same despite not deviating from my diet. I’ll keep at it and hopefully next week will be better! Since I’m at home I can get to the store every day and just eat salad!

I sent my PCP a note today. My cardiologist recently noted I am obese. The blood pressure machine at WalMart confirmed this when I took the BMI test. I'm a 32, and I think obesity begins at 30. I like to think of myself as athletically obese. Do I need to add the smiley?
I also have advanced atherosclerosis and have had it for at least 25 years. As such, I am a candidate for a prescription of an anti obesity drug. I think I would like to give it 3 months to see how I respond. Eli Lilly has a Zepbound self pay
program for Tirpzepatide (Mounjaro) which reduces the cost by $100 per month. My medicare advantage doesn't cover it but I can afford a few months to see if it makes a difference. I self injected blood thinners when I had my DVT, so
administering a drug by that method shouldn't bother me. I'm 6'1 and have added 10 lbs per decade to the point I am 250 lbs. I'm thinking the quality of my life would be much improved if I get back down to 200 lbs. I'll let y'all know
what the doctor says and how I proceed.

My BMI was 32 when I first started weight loss injections. I’m now 28 or 27 I have to work it out again.

Edit: I just recalculated it. I’m 27.9!