I Gained 10 lbs & Here’s What I’m Doing About It
This summer didn’t go exactly as planned. My family’s unbreakable routine saw some welcome disruptions from lakeside vacations and lots of late afternoons at the pool.
We filled our time with parties, day trips, and lots of meals on the go. Naturally, I was more liberal with sugar, caffeine, and alcohol. Mostly because they reminded me of my favorite, carefree summers with days that lasted forever. 🎵 This song says it all.
Lots of core memories were made, but something else happened…
I gained 10 pounds.
Normally I don’t track my weight very closely, but my clothes are starting to feel tight and I am puffy all over. My joints are achy and my digestion is sluggish. It’s less about the weight and more about my mood and energy—heavy.
You know that bloated feeling that you get before your period? That feeling has been with me since June.
10 years ago, I would have met this scenario with frustration and negative self-talk. Generally followed by extreme restriction and intense exercise.
Today, I know better.
I know that setbacks happen I don’t want my routine to be so rigid that it keeps me from enjoying life.
I know this “heavy” feeling won’t respond well to punishment and demands self-care instead.
I know that I need to be patient and change takes (and deserves) time.
So what am I doing to lose 10lbs? Here’s how I plan to get back to a healthy baseline weight and body composition.
Ditching The Scale
I’m using my weight as a data point, not an absolute. This means, I’m not going to weigh myself daily or focus on the number. My body is stressed which means my weight will be unreliable at best. Instead, I’m tracking how I feel, how well I’m sleeping, and how my clothes fit—these are better indicators that I’m trending in the right direction.
Doubling Down On Recovery
After an indulgent summer, I'm prioritizing sleep, incorporating more gentle movement, and scheduling more rest days. This way, I'm giving my body time to build up slowly to the demanding workouts that will help me return to a healthy body composition.
Moderate Calorie Restriction
I'm not diving into extreme diets or drastic calorie cuts. Instead, my focus is on mindful eating and reasonable portion sizes. My aim is to create a sustainable calorie deficit (around 100-200 calories) that supports my energy levels and keeps me feeling satisfied, not deprived. Additionally, I am only doing this in the follicular phase.
Supporting Digestion & Liver
Feeling chronically bloated and sluggish tells me digestion and liver need some love. I’ll again, avoid extremes while implementing the following changes.
Gradually decrease coffee in favor of black & green tea in the mornings. I am sensitive to caffeine and this took me about 7 days to do. 🚨 Spoiler alert: it sucked!
1 tbsp psyllium husk nightly with at least 2L of water throughout the day. I usually do this in the luteal phase, but I’m using this strategy all month over the next few cycles.
Cool it on booze in favor of non-alcoholic alternatives.
Lemon ginger tea after eating & avoid liquids during meals.
Supporting liver function with an herbal blend of milk thistle, triphala, dandelion root.*
Strategic Strength Workouts
Last but not least, I’m using cycle-informed strength work to promote favorable body composition change i.e. build muscle and burn fat.
I’ll be following my body composition series to a tee and you can do it with me when you join the Queen 👑 membership on YouTube!
It won’t be easy, but it will be worth it. Check out the series below ⤵️
The Body Comp Series includes 3 months of guided workouts that are guaranteed to support weight loss and muscle development goals.
It’s All About Balance
Now that I can feel the sun-soaked days of summer coming to an end, I’m reminded of the importance of self-love and patience.
Remember, it’s okay to explore the edges of your lifestyle and then gently guide yourself back to where you feel your best.
We’re in this together, and I’m here cheering you on every step of the way!
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The guidance included in this post is intended for active women participating in some form of regular resistance training and exercise.
Information in this post and on this web site is provided for informational purposes only. The information is a result of practice experience and research by the author. This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information on this web site for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease. Always speak with your physician or another healthcare professional before taking any medication or nutritional, herbal, or homeopathic supplement, or using any treatment for a health problem.
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