The cold hard facts...

This past year has been laced with some trials and tribulations, along with a lot of good stuff and accomplishments. Unfortunately, I also has been met with a lot of weight gain. I know the reason for some of it, but despite trying to work on it, I seem to keep gaining weight.

I started Crossfit about a month ago, and thus far have only gained weight - of course within the last month I have also gotten married, which entailed a lot of decadent food and drinking on many occasions - So I am in no way blaming the Crossfit for the weight gain. In fact, I am partially doing these tests now and being honest with myself so I can see any changes that occur.

Since I have at my disposal at work a variety of methods to test my body composition, I figured I might has well give it a try. Many are hard to do on myself and I have been too embarassed to ask a coworker for help, but today I did a whole body DEXA on myself with frightful results.... So to double check I did a BIA (bioelectrical impediance) which is generally less accurate- but a good secondary test, so I was pretty upset when they came out similar.

I would really like to continue to lie to myself... but I think if i air out my dirty laundry that would be good for me.

Here is the breakdown.

Age: 25

Height: 160.8 cm (5'3.5")

Weight: 59.1 kg (130 pounds)

BMI: 22.9    

BMI Classification: normal weight

Body fat % per DEXA: 36.4%

Body fat % by BIA: 35.4%

Body fat classification: Obese

Broadest waist: 97.6 cm

iliac: 85.0 cm

umbilicus: 86.0 cm

Smallest: 78.5 cm

Waist to hip ratio: 0.87

Waist to hip ratio analysis: at increased risk for heart disease and other comorbities





As a frame of reference, the last time I did my body fat results was about 4 years ago when I started at this position and I was around 23% body fat, and weighted about 115-118 pounds.

I am not trying to say at 130 pounds I am obese, I do not really like to think about weight like that, it is more about what my body can do and how I feel about it. Unfortunately, I presently do not feel very strong, in shape or capable.

I am not going to set a weight loss goal, but it will be my goal to decrease my % body fat and be able to do more. 

Smoothies

Having trouble getting enough fruits/ veggies and low fat dairy into your day?

Try a Smoothie!

Add in lots of fresh or frozen fruits and vegetables. Mix in non fat milk/ soymilk, yogurt or ice and water to help boost calcium and hydration.

Be sure to leave on the skin of the fruits and veggies for added fiber and nutrients! Unlike juice, which removes the fiber, smoothies are great because it is just a blenderized version of the foods so you are still getting all of the good stuff!

 Try mixing in veggies including leafy greens- the sweetness of the fruit often compliments well with the vegetables, and its another great way to get a vegetable into a meal or snack you might otherwise have skipped it on.

Of course, don't forget, smoothies will be a sum of the calories and carbs you add to them. A large smoothie should be considered a meal. Adding in skim milk/ vegetables and water will help give you more volume while keeping down the total calories and carbs. A smoothie made with all fruit and juice can still add a hefty calorie toll toyour day, despite providing you with lots of antioxidants and vitamins. 

Smoothies are a great option for people having trouble getting in enough calories: have a child who is  picky eater? A sick member of the family? Elderly relative or friend struggling to get in enough calories? Try a smoothie! 

That being said, a small or watered down smoothie is great for anyone trying to boost nutrition including those trying to lose weight. Again, just add in more low cal foods (veggies) and be mindful of the total calories you are consuming :)

If the smoothie still isn't tasty enough for you, you can always add in a packet of sugar, honey or sugar substitute. Also try adding in your favorite spices like cinnamon and cayenne pepper for a kick!

Unfortunately, smoothies you get out at smoothie shops and other fast food joints aren't always healthy- featuring tons of added sugar, ice cream, and who know what else:
Check out this article for "health food frauds!"