What was the difference? Movement!
This week’s weigh in I lost 2.5 lbs.
What was the difference? Movement!
I have been plagued by injury for the last 6 months. I am not a gym goer! I usually get exercise by walking my 55 lb puppy! I average 4-5 miles per week. However, 6 months ago I tore a ligament in my knee! I worked hard at Physical Therapy to make sure I rehabilitated it properly and was excited I could get back to my walks! The injury slowed down my weight loss journey. Though I was consistently still losing one pound per week, I knew my progress was slowed a little bit.
Then, I broke my foot! This of course sidetracked me again! After I got my walking boot off, I had to slowly rehab my knee again, since the compensation for the break re-injured my knee and exposed a hip injury!
Now here is the irony, less weight on my knees makes movement easier! Anne informed me that losing one pound of weight resulted in four pounds of pressure being removed from the knees. In other words, losing just 10 pounds would relieve 40 pounds of pressure from your knees. Wow!
So, I am determined to figure out movement while injured. I am also determined to keep making progress with weight loss. During this time, I focused more on my nutrition intake, I watched portion control and made sure I was making proper substitutions for the sugary things.
This includes eating fresh foods that are high in nutrients, with a focus on:
fresh fruits and vegetables, which provide antioxidants and other nutrients
fiber-rich foods, such as whole foods and plant-based foods
healthy oils, such as olive oil
Foods to avoid include those that:
have added sugar, fat, and salt
are highly processed
contain saturated and trans fats, as these may raise cholesterol levels
I also found alternate ways to find movement and exercise until I could get back to my daily walking routine. I did some chair yoga and a lot of swimming.
Here are some great ways to keep moving:
walking
cycling
strengthening exercises
water-based activities
tai chi
yoga
This week has been the first week in months that I can walk at my normal pace with minimal pain. Not only am I able to return to my normal exercise routine, but I was also even able to pick up some dog walking jobs for some clients! This is all in time to head to my Women’s Wellness Retreat where hiking is on the itinerary. It's okay because with my 37-pound weight loss, 160 pounds of pressure was taken off my knees! I still do not have a full range of motion, but I am getting there!
It’s the community of all the other GLP-1 clients and Anne Perry’s support that keeps me moving forward!
Gratefully,
Kristen (GLP-1 user and Altranais Wellness client)