49 Weeks – Feeling Fantastic

49 Weeks – Feeling Fantastic

Its been a little over 3 months since my last post… but how many times can you say “things are going great” ??

I’ve continued to lose weight and are now just over 90Kg…. That’s a total weight loss of 40Kg or nearly 1/3rd of my original body weight 🙂

Gym Junkie

I’ve continued going to the Gym… and am loving it…. In fact, for a while there I got a little obsessive and was going 8 or 9 times a week, but have scaled that back to just 5 or 6 … which I’ve found is actually more effective and efficient – my gym sessions are now longer and more powerful and my body is recovering better between sessions.

Since joining the gym – 7 months ago – I have lost an additional 10Kg in weight, which is pretty significant given that my muscle mass has also substantially increased.

Blood Results

I did a regular follow up with my nutritionist today… and all my blood tests are fantastic… except for Iron which is a bit low. This is completely normal (and expected) after a Gastric Bypass and I will continue to take Iron supplements (Maltofer) daily along with my multivitamins, although I can now stop taking Calcium supplements.

I am still not taking ANY diabetes (49 weeks since surgery), and my average blood sugar reading (HbA1c as per stats below) is continuing to drop.

Blood Sugar (HbA1c)

HbA1c is a blood test that is used to help diagnose and monitor people with diabetes. It is also sometimes called a haemoglobin A1c, glycated haemoglobin or glycosylated haemoglobin.  It shows the average level blood sugar levels over the past 2 to 3 months.

Target Weight ?

I can expect to continue losing weight for another 6 months or so… although the rate of weight loss will slow down.

I have already lost more than I had hoped for, but at 90Kg and 172cm… my BMI (31) still puts me at borderline Obese…. I am now hoping to lose another 5 or 10kg – with a provisional target weight between 80-85Kg… This would still mean I was considered Overweight…. but at 172cm, the suggested “healthy” weight is considered to be between 54 and 72 Kg… which to me seems absurdly “skinny”.

So far, even though the quantity of food I eat has significantly reduced (I just can’t physically eat anywhere near what I used to), I have to admit that I’ve not been particularly careful about the types of food I eat.

I have decided that once I get below 90Kg (which should be any week now) I will make a conscious effort to make smarter choices about the types of food I eat and this should help me get closer to that 80Kg target 🙂

Diabetes Free at last !!!

Diabetes Free at last !!!

Today I had my final (hopefully ever) trip to my Endocrinologist and have been declared “Diabetes Free” at last …

HbA1c

I have not been taking ANY diabetes medication since my surgery (35 weeks ago), an now (as per my HbA1c stats below) I am finally in the “non-diabetic” range

HbA1c is a blood test that is used to help diagnose and monitor people with diabetes. It is also sometimes called a haemoglobin A1c, glycated haemoglobin or glycosylated haemoglobin.  It shows the average level blood sugar levels over the past 2 to 3 months.

The graph above shows my HbA1c stats for the last 6 years or so – since I was diagnosed with Diabetes.  Soon after I was first diagnosed, I was able to control it pretty well with diet and exercise, but in 2015 it shot up and I started medication.  Over the subsequent years, despite increased medication it was never really well controlled… Since late 2017 it has gradually improved, but this was primarily as a result of increase medication (mainly mutliple daily insulin injections).  However, since my Gastric Bypass operation (35 weeks ago) I have been completely off all diabetes medication… and my blood sugar is finally back to “non-diabetic” levels.

This does not mean that I am “cured” – the underlying problems still exist, and I will need to keep an eye on it in years to come (diabetes has a tendency to worsen naturally with age)… but I am no longer conside4red “diabetic” and will not (as long as I stay diabetes free) be impacted by the many life shortening outcomes caused by diabetes.

In fact… not only is my HbA1c looking good, my cholesterol (which surprisingly was never that high) is down and everything else is looking great… except for slightly low Iron levels… sounds like a great excuse to eat a nice juicy eye fillet to me 🙂

Muscle is Denser than Fat … Apparently …

Muscle is Denser than Fat … Apparently …

As per my last post (Still Losing Weight & Getting Fit)… I started back at the Gym after reaching my 100 Kg Milestone… Without thinking too much about it, I had anticipated that this would give my weight loss a bit of a boost… I was WRONG !!!

In fact, rather than losing weight (I had pretty much consistently lost 1Kg per week since surgery), I actually started to put it on… and 2 weeks after joining the gym I was up by 1.5Kg…

Muscle vs Fat

I remember people saying “Muscle Weighs more than Fat“, so thought I’d do some research.

Of course 1Kg of Muscle weights exactly the same as 1Kg of fat… but Muscle is actually denser than fat, which means muscle occupies less space (volume) compared to fat.

Muscle has a leaner appearance due to its high density whereas fat occupies more space (volume) in the body. Two people could weight the same but could look very different depending on their body composition – a person with high body-fat percentage versus a person with high lean muscle percentage will probably be in two different sizes of clothes and health risk.

Muscles are made of long fibers tightly woven together. Fat, on the other hand, is composed of different sized droplets and some are more full than others. These droplets stick to each other but leave some empty space in between.

In the image above, one kg of muscle takes up less space than one kg of fat. This is why you might notice a slimmer waistline but no drastic change on the scale as you begin a new workout or meal plan regime – your body is burning light fat, but building heavier muscles.

Weight Loss Graph

Here is my weight loss graph since surgery… for the 1st 4 weeks at the gym (3 or 4 times a week – moderate intensity), I still had a net gain in weight of approx 1.5kgs… however, since then, my body seems to have figured out what’s going on, and my weight is (again) on a downwards path… In the last couple of weeks I have increased number of gym visits and intensity and seen a 3kg drop in just 2 weeks 🙂

Note: Even though I wasn’t actually losing “weight” during the 1st 4 weeks of gym, there was a noticeable change in body shape and toning.

5 Months after Surgery – Still Losing Weight & Getting Fit

5 Months after Surgery – Still Losing Weight & Getting Fit

5 Months now since my Gastric Bypass Operation and I have reached another Milestone.

I am finally down to 100Kg …
Losing now more than 30Kg

I have not been down to this weight since 2003 – more than 15 years ago !!!!

Time to hit the Gym….

I have been increasing daily exercise for a while… mostly walking… but I promised myself that once I had reached 100Kg I would join a gym and start building up my exercise regime.

I decided that I’d like to focus on boxing type exercises… but had visited a couple of local boxing gyms and they were pretty hard core… I was not that interested in actually hitting anyone (or getting hit for that matter), but I did like the types of exercises involved.

I wanted to primarily do some upper body toning and body core workouts… and thought that boxing/skipping exercises would be a good start.

12 Rounds Fitness

I checked around and discovered that my sister had (for months) been going to a gym called 12 Rounds Fitness. This is based around circuit training, with 12 different “stations” setup, each with 2 different exercises.

You arrive at whatever time you like, start at an available station of your choice, and spend 3 minutes exercise at each station, before moving onto the next. The types of exercises at each station change daily, and you are able to push it as hard as you like, or “tweak” the exercises to cater for specific exercise targets (or injuries).

I found that during the first session a pre-existing back injury flared up again, so I have been able to focus on low impact and upper body exercises… and my back seems to be improving…

Interestingly, despite (or perhaps because of) significantly increasing my exercise program (and as far as I am aware not changing my food intake much), instead of losing additional weight, in the 2 weeks since I started I have actually gained 1.2 Kg.

Blood Sugar & Diabetes

I also recently re-visited my endocrinologist – hopefully for the very last time… The previous visit my hbA1c reading (which measures the average blood sugar over a three month period) was just a smidgen above 6.0 (6.1 actually)… and I was hoping that this time it would be below 6.0 and in the “normal” range… However, it was back up to 6.4 – despite the fact that I had lost another 6Kg 🙁 …

So it seems that diabetes is still lurking around, so I still need to keep a close eye on it…

I suspect that despite eating much less than I used to (I reckon it is about 1/3rd) I am being less careful about the types of things I am eating. Although I am eating significantly less Carbs, I need to focus a bit better on less sugary foods (i.e. cut out soft drink and Fruit drinks, which I now realise I had started having more of)…

3 Months after Surgery – All Systems Go!!

3 Months after Surgery – All Systems Go!!

3 months since my Gastric Bypass Surgery and all system go !!!

I have just had my 3 month follow up with the Dietitian and Surgeon and 
have now lost almost 15Kg since surgery 3 months ago – which is apparently a little more than the surgeon expected. 🙂

ALL my blood results are looking fantastic (better than hoped in fact).. with Protein, Vitamins and Blood Sugar levels all doing very well. I am still off all Diabetes and Hypertension medications, and have even stopped precautionary meds for Gastric Reflux… so the only medications  I am taking are Vitamin and Calcium supplements 🙂

Must Eat Breakfast….

I have fallen into the (bad) habit of not eating breakfast (I rarely feel like eating at all until after midday), but the Dietitian suggested that I start trying to eat a small serving of Muesli/Yogurt for breakfast… and I did have some Bircher Muesli today… which was Yum !!

Weight Loss Plateau ??

I was a little concerned that my weight loss seems to be slowing down, however both the Dietitian and Surgeon assured me that I will continue to lose weight for the next 9-12 months, and that plateauing is normal at 3 months.

After about 12-18 months I can expect my weight loss to slow down and eventually stop… and then (which is normal) I am likely to put on another 10%.. so if I get down to 80Kg , then I can expect to put on another 8Kgs before it stabilises….

10 Weeks after Surgery – Some Stats

10 Weeks after Surgery – Some Stats

10 weeks since my surgery and time for some Statistics

My weight continues to drop off… it has been a little erratic… losing a little each day for a week or so… putting on a kilo … and then having it drop off again.. but the overall trend is consistently down, and in the 10 weeks since surgery, I have lost  a total of 14KG… and little under 1.5Kg per week is pretty good  right ?:)

More remarkably, I am still completely medication free for my diabetes… my HbA1c Blood results have plummeted since surgery… and I am currently just a smidgeon above the “Non-Diabetic” range.

HbA1c

HbA1c is a blood test that is used to help diagnose and monitor people with diabetes. It is also sometimes called a haemoglobin A1c, glycated haemoglobin or glycosylated haemoglobin.  It shows the average level blood sugar levels over the past 2 to 3 months.

The graph below shows my HbA1c stats for the last 5 years or so – since I was diagnosed with Diabetes.  Soon after I was first diagnosed, I was able to control it pretty well with diet and exercise, but in 2015 it shot up and I started medication.  Over the subsequent years, despite increased medication it was never really well controlled… Since late 2017 it has gradually improved, but this was primarily as a result of increase medication (mainly mutliple daily insulin injections).  However, since my Gastric Bypass operation (just 10 weeks ago).. I have been complelety off all diabetes medication… and my blood sugar is almost back to “non-diabetic” levels.

This was not entirely unexpected (and was the primary aim for the operation)… However the results have been much more dramatic than I had expected.  Loss of weight in itself, is one of the most effective ways to reduce blood sugar… and I had already lost about 10Kg prior to the operation, and had seen a reduction in my medication… However weight loss is obviously a gradual thing , and the “overnight” impact on my blood sugar was a bit of a surprise… and seems to have been been as a direct result of the physiological impact of the Bariatric surgery.

Weigth Loss

The graph below shows (almost) daily weight data since my surgery10 weeks ago :

Unsurprisingly, the rate of weight loss is highest in the first week or two, but since then (apart from a few “hiccups”) has been fairly steady at about 1.5kg per week.  In th4 last 10 weeks I have lost 14Kg :).  The “trend” seems to be that iI lose a small, but steady daily amount (around 300g) for 7-10 days… then I put a Kg or two back on overnight, it rollercoasters for a few days… and then I start the gradual weight loss trend again.  Not sure if this is related to  hyydration… or diet.. or whether it is just a natural pattern.

I have not been down to this weight for about 10 years and I am “swimming” in my current wardrobe, but I am holding off getting any many new clothes until I lose a bit more 🙂

My next “major” goal is 100Kg… I will probably reward myself with some new clothes…and I have told myself that when I reach that I will start back at a gym and start to do more regular (and more “serious”) excercise.