Hey, fellow losers (see what I did th–nevermind),

It’s been about a month and time for a check-in. Firstly, things went exactly as I predicted. Weight gone! Not really. They did go as I expected in that the unexpected happened multiple times, and things haven’t gotten much easier outside of the loss campaign.

The Reality

As of writing this, I’ve had covid for about five days. It’s been a mixture of an exhausting cold and the bad covid in which everything hurts, I’m all chills and sweating, and medicine doesn’t help. This is just one exciting twist along the trail in the past four weeks. 

The stress has continued, so that’s still causing some bad choices. It hasn’t kept me from exercising, though.

Exercise

Phase 1 increase exercise has been a success. (aside from the last five days and probably the next few until the covid is gone). On the better days this week, though, I’ve been able to keep my steps up though they take a lot more effort. 

Most of the exercise has been cardio, with a focus on running. I’ve just kept coming at it with increased frequency rather than duration. I’ve been aiming for around 30 minutes each session. It’s been a mix of moderate-intensity runs and high-intensity interval sprints. I do these on a slight incline straightaway nearby. 

I’ve mixed in a few swimming sessions of the same length and moderate intensity and a few boxing sessions. Even shadowboxing or shadow kickboxing for 30 minutes gets the job done. 

Outside of straight cardio, I’ve included some of my usual lifting sessions but added in cardio elements. Battle ropes, resistance bike, kettlebell swings, and other explosive movements appear in every workout. Sometimes these are just 10 minutes at the end of a standard lifting session. 

The exercise increase has not been a challenge, but I’ve found that changing things keeps it fun and forces your body to react.

Alcohol

Phase 2 cut all alcohol and post-alcohol treats. This piece hasn’t happened yet. It’s gotten much more limited. As of the current situation, it seems that break that comes with getting a quiet drink together has helped the process in its own way. 

Therefore cutting entirely and forcing it may be the straw that breaks the camel’s back. I don’t want that cause this camel’s back already feels pretty broken after the last year. 

To manage this, I’ve tried to be slightly smarter and make better calorie and macronutrient decisions. Alcohol is carbs, so there is no need to limit protein or fats, but maybe fewer carbs when that situation seems like it’s going to arise. It’s not a sustainable strategy but a step toward progress.

Diet

Phase 3 Dial in the diet. This hasn’t gotten down to 100%, either. I’m making better decisions which are easier to do when you’re exercising more, drinking less, and getting more sleep. I’m keeping my protein up and fasting when I can fit it in. Otherwise, lots of flavored, no-calorie carbonated water, frozen veggies, and salads with grilled chicken. 

This aspect is another that I’m doing my best with, but not ruining a good thing if it comes along. Skipping a nice treat/cheat meal can ruin your day and cause you to throw off your diet. The goal is to not string your cheats together in any form, either consecutively or daily. Make it feel like it is a treat, and if possible, use it as an outlet or celebration so it feels special and worthwhile. 

Eventually, I plan to get to a point where I am super strict on my diet for a few weeks straight, which should cause drastic results.

The Hidden Treasure

For now, I know a huge positive change has been with my sleep. I would guess this is a combination of tiring myself out with cardio, reducing my time under stress during workouts by aiming for thirty minutes instead of longer, and reducing the alcohol. The strain on my central nervous system has been reduced, and cortisol levels are probably down. This seems to make a big difference with all the other outside stress management as I feel better overall, and it’s easier to keep moving forward.

So how much have I lost?

Well, almost a month in, it’s about a 4-pound loss from where I was at writing the first post. I wish that number was a little higher, but things are different this time around. 

Maybe now that my stress is under a bit better control, my body will react more positively to weight loss efforts.

Still, I can see some changes in my body. The cardio is also feeling easier. As I mentioned, I’m feeling better, probably because I’m sleeping better.

It’s a process, not a race, so I know the goal is to keep going and find a way to maintain that. Hopefully, with the steps I’m taking, next month will be just as successful, if not easier. Now, to scare this pesky virus out of me…