Body Image. Beauty. Sexy. Attractive. Good things that can become a burden far too heavy to bear.
Prologue
Body Image Insecurity
All my life I have dealt with body image insecurities. A bondage I am looking forward to break from fully. I learned at a young age (5 or 6) that external appearance is one of a woman’s most important (if not the most important) attributes. People often treat you based on how you look, and their approval depends on your physical appeal.
Lamentably, I have the ability to gain weight (aka body fat) effortlessly simply because I eat (a daily need) – an unfortunate fact because I love food. Tortas, gorditas, flautas, mexican rice, burgers, pizza, enchiladas, tres leches cake… need I say more?
Unhealthy Coping Mechanism
The problem is that emotional eating has also been a coping mechanism for me over the years. I’ve struggled for a very long time and God started working with me to get free in 2019. However, I stumbled upon significant setbacks and events before I replaced that coping mechanism with a healthier one (preferably God’s presence).
I have gained so much weight due to stress and pregnancy symptoms (i.e. nausea, fatigue) that overcame me. Since giving birth to baby #3, I have been trying to incorporate time to work out consistently. For a couple of months, I was successfully finding the time and doing alright amidst the sleep deprivation and limited time. I was feeling a little more confident.
Facing Another Setback
The Knee Pain
Then I was thrown off the course when I got constant knee pain, especially when sitting down, standing up, traveling on the stairs, etc. This caused me to stop working out for a while as I was trying to figure out the cause of the pain and how to get rid of it.
In my whispering voice: It was my fault for being overzealous as I eagerly started with the more hardcore exercises a month postpartum instead of taking it slow.
Think “The Tortoise and the Hare” minus the arrogance, but add impatience with myself and time.
Lesson Learned.
The Treatment
My husband purchased the book Treat Your Own Knee and I have been following their exercise program. It has been helpful so far.
This recent setback threw me into a sinking hole of depression for a few weeks (with other factors pushing me further into the consuming darkness).
I have regained more weight than I lost during the first three months postpartum AND I lost any little muscle growth I had gained. It just really sucks and has been beyond discouraging to have lost all of my progress – AGAIN. It’s disappointing that I’ve had to start over multiple times over the last decade.
My biggest hurdle is staying motivated as I push through every reason confirming that I should give up.
Alas, here I am on another attempt.
I decided to create a 90-day fitness challenge to give myself a clearer and more defined goal. This helps to make it more achievable because I am able to:
- break it down into smaller timeframes (set a deadline)
- focus on changing specific habits within each timeframe (identify new habits)
- design a more efficient schedule (use a schedule)
- track failures & successes within the plan (track progress)
- evaluate to modify as needed (adapt the plan)
The Challenge
I, officially, started the 90-day challenge on May 20, 2024, and it will end on August 19, 2024.
To add a dose of motivation, I have joined a Diet Bet. It is a challenge to lose 10% of my body weight over 6 months, which is doable. The goal is to lose at least 18 lbs by November 19, 2024.
I will evaluate the overall results on August 19th. To get accurate data, I will get a DEXA scan. If I still need to lose excess fat (highly likely), I will need to update my fitness plan.
Note: Your body begins to plateau after losing the initial amount of weight due to metabolic adaptation.
However, I also plan to do a quick monthly evaluation in case I need to make changes before August 19th.
The Main Focus
My main focus is NOT on body weight overall. My focus is decreasing body fat and building muscle strength. Ultimately this will give me better function and mobility of my body and eliminate any aches and pains — praise Jesus!
This whole challenge is also a mental strength challenge. There are many thoughts and beliefs that I actively have to catch and change as I push through my physical limits. Don’t underestimate TVA core breathing exercises postpartum! Trust me, haha. They are frustrating when your core is weak after your abs stretched out through 3 different pregnancies.
The Plan
The current plan is to do a family morning walk at the park and the following exercises after breakfast:
- TVA breathing exercises which help strengthen my core and pelvic floor
- wall angels which help with my posture
- knee program exercises which improve and eliminate my knee pain issues
Then I will follow the regular workout routine, respectively. That is, Workout A and Workout B.
Below you can look at my current workout routine and meal plan.
Thank you for following along!
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