Roller Coaster Club

I have dropped twenty pounds since the beginning of the year. Like many of us, I am in the Roller Coaster Club. I'll have my weight under control, and then a few months later, my pants are too tight. I'll lose weight again, get cocky, and then let go of the habits that helped me stay smaller.

About a year ago, maybe longer, I was feeling pretty good about my weight. It wasn't as low as it was when I had lost 120 pounds running and dieting, but I was getting there. Then something switched in my brain. I don't even know what triggered it, but I started eating unhealthy foods again. I probably snuck a pint of Ben and Jerry's or something, and it all went downhill from there. You can live in denial for only so long, but your pants don't lie. By early December, there were three shirts and one pair of dress pants in my closet that still fit. I realized that I could either start buying bigger clothes, or I could make some changes so that I could fit into my smaller pants again.

For me, the most painful part of any new weight loss endeavor is dusting off the bathroom scale and weighing myself. Oddly enough, once I've recorded that first weigh-in, I immediately feel better. I don't feel good about the number, but the mystery and suspense are gone. Once I step on the scale, I have a clear goal, and I can proceed.

Fortunately, I don't have to drop 120 pounds this time, but I still have a lot of weight to shed. Once I set my mind to it, I'm really good at losing weight – I've done it so often! I've been losing the pounds pretty steadily.

How am I dropping weight? There's no magic involved. It's simply a matter of diet and exercise. Even when I'm heavy, I enjoy exercising. I wouldn't say I love my stationary bike as much as I loved running, but it's pleasant enough to break a sweat while watching Netflix or reading a book.

With my exercise routine already in place, I just needed to tighten up my diet. I'm not on an overly strict diet. All I'm doing is keeping track what I eat. I write down each meal and snack in a pocket sized notebook. That's really about it. I don't count calories. I'm not on any particular diet plan. I just write down what I eat, I eat smaller portions, and I make better food choices in general. For example, instead of a sandwich, I'll order a wrap. Instead of taking home a pint of Ben and Jerry's, I'll buy a box of fruit juice popsicles.

In the past, I've become lax when I've reached my goal weight. I figure that I'm skinny and exercising a lot, so I can eat what I want. Wrong! This was wrong in my 20s, and it's certainly wrong as I begin to approach 50 and my metabolism slows.

The reason I had problems maintaining weight in the past was that I didn't have an end game. This time is different. I already know what I'm going to do. When I get to that point, here's the plan for maintaining:

• Continue to exercise
• Continue recording my meals and snacks
• Continue weighing in every 2-3 days
• Gradually begin adding more calories to my diet until I find an equilibrium

If I can follow those simple steps, I think I'll finally be able to quit the Roller Coaster Club.

2014 Goals

In my last blog article, I outlined my goals for the next 10 years. In support of those long range goals, here are my goals for 2014. I have some other, smaller goals, but these are the main ones.

Weigh 195 pounds. I feel like my weight is finally (finally!) under control. I've been maintaining about the same weight since September. This year, I plan to make a final push and get it down to a healthy 195 pounds. My strength is improving, my resting heart rate is nice and low (in the 50s), and I feel good in general. While I am feeling quite healthy, I would like to actually look like I work out. I've been going to the gym regularly to add strength training to my cardio work. I'll continue to do that, and I'll tighten up my diet a bit.

Establish the NWUUC band and children's choir as regularly anticipated parts of Sunday services. This is in support of my goal of eventually building the job from a 15 hour per week position to a 20 hour per week position. The adult choir is a well established, cherished part of the music program. My hours increased this past year from 10 to 15 hours. I'm spending most of the additional hours on building the children's program and the church band. Those two new programs are keeping me busy, but once they are well established, I'll be ready to add more to NWUUC's music by either adding another program or by expanding the band and the children's choir.

Maintain a roster of at least 20 guitar or ukulele students. My long range goal is to have 30 students, but if I added so many students all at once, I wouldn't be able to handle the schedule and still juggle my other responsibilities. I have 13 students now, so I need to add 7 more to meet my goal. I generally add only one student each month, but I have a pretty good retention rate. I'll just keep building my roster slowly.

Add another event planner to my list of regular clients. I finally managed to get my foot in the door with a good event planner. I'm hoping that having one major event planner as a client will make me more attractive to others.

Become more comfortable with unaccompanied guitar improvisation. One of my long range goals is to improvise comfortably in the style of Joe Pass. I've been improving in this area, but I have a long way to go. I've been approaching this skill haphazardly, improvising unaccompanied on random songs. This year, I'm going to focus on a handful of songs and get really comfortable with them. Through my lessons with Dave Frackenpohl, I've learned that I can make good progress on improvisation in general if I focus intensely on one or two songs at a time.

Getting Close

As of this morning, I'm pleased to announce that I've lost 50 pounds and have 16 to go. There's no magic formula for this, no special diet, no pills. It's simply a matter of math and consistency.

The math part is that if you expend more calories than you're consuming, you will lose weight. This is where the MyFitnessPal app has been so useful. I highly recommend it for anyone who wants a simple, straightforward way to keep track of their eating habits. You start off by inputting your age, your general activity level, how much you weigh, how much you want to weigh, and how much weight you'd like to lose every week. (It caps off at 2 pounds per week, and you can also set it for weight maintenance or weight gain.) It starts off each new day by letting you know how many calories you can consume. You add your meals and snacks as you go, and it also factors in your exercise. Once I've factored in an hour of cranking away on the stationary bike, it's satisfying to see 700 more calories added to my daily intake!

For me, using MyFitnessPal isn't so much about the exact numbers as it is about monitoring my own eating habits. As long as I'm eating healthy foods and staying in the ballpark, I'm losing weight.

Consistency is king! MyFitnessPal helps a lot with my food consumption, but I also have to make sure that I exercise on a regular basis. I hop on my stationary bike 6 times a week. I usually pedal an hour a day (yay for Netflix), but if I don't have the time, I'll settle for as few as 30 minutes. As long as I'm doing something 6 days a week, I'm making progress. In addition to the cardio, I'm also doing some basic strength training every other day…nothing fancy…crunches, planks, push-ups, curls, and lateral dumbbell raises. My legs get plenty of workout on the bike. I've added strength training partly out of vanity and partly for its extra calorie burning effects. Vanity…When I've melted away my excess fat, I'd like to have a few manly muscles to show for it. Calorie burning…Having extra muscle boosts your metabolism. Your body requires extra calories to maintain muscle mass, and simply carrying around more muscle is a big help in maintaining a healthy body weight.

As I get closer to my target weight, I'm gradually slowing down the weight loss. I've already begun to allow a few more calories each day. When I have about 10 more pounds to go, I'll allow a few more. I'm trying to come in for a soft landing. I've lost significant amounts of weight before, but one mistake I made was that once I hit my target weight, I convinced myself that I could eat whatever I wanted since I was exercising so much. Wrong! This time, I'm gradually increasing my food intake so that, by the time I've reached my goal, I'll already be consuming my calories at a normal, sustainable level. There won't be any sudden switch from weight loss to maintenance mode. That's the plan, anyway. As I've stated before, I want this to be the LAST time I ever have to lose such a significant amount of weight. After this go round, I want to keep it on an even keel.

Halfway Home

As of this morning, I've lost 33 pounds, and I'm halfway to my goal of weighing 200 or less. Using higher math skills, you can probably figure out what I weigh right now.

This has been a relatively painless process. Steady effort has been the key. I've been exercising regularly, but not intensely. I'm not training for a half-marathon or trying to push my limits. I simply hop on the stationary bike every morning and pedal at a moderate rate for 60 minutes. When I'm tempted to start pushing myself by increasing the resistance, I remind myself that I'm going to be doing this again tomorrow, and the next day, and the next, and the next. I'm exercising at a level that I can maintain over a long period of time.

The same goes with my diet. No crash diets for me. Using the MyFitnessPal app, I keep track of my eating habits. There are some days when I'm hungry, but it's usually a craving rather than true hunger. Using the app to monitor my caloric intake is helping me learn the difference between wanting food and needing food. Just as with the exercise, my diet is a steady effort, and it's sustainable, because I'm still eating foods that I like.

I've always been good at losing weight in the past, but I've been terrible at maintaining a healthy weight once I've reached my goal. This time, it feels different. This time, once I reach my weight, I'll keep exercising steadily without pushing too hard, and I'll continue to monitor my eating habits with MyFitnessPal. Above all, this has to be the last time I lose this much weight! I have better things to worry about.