Identity change usually happens when we realize the path of our lives isn’t taking us where we want to go. This is a time for deep reflection of our values and goals and what we can do to change the path we are on.
This happened to me and the single sentence has been echoing through my brain for the past couple of days.
I’m a fraud.
At least that’s how I feel.
But I’m getting ahead of myself, let me explain.
For most of my adult life, I’ve been doing everything that I can to live a healthy lifestyle. Or at least that’s what I thought.
- Long-term fasting once a year, see my path here
- daily intermittent fasting, find the benefits here
- preparing my meals,
- meditating,
- writing in my journal,
- going for long walks in nature,
All while
- taking care of my family and their needs,
- raising two boys
- having a garden providing us with our vegetables, and
- having a 9-5.
You’d think that was enough to give healthy lifestyle advice to people.
Well, I was wrong.
It isn’t. Not in my eyes.
Last week I attended a healthy lifestyle workshop that lasted for two hours.
Not much can be learned in two hours, I know, but I wanted to see if I would get any interesting ideas out of it.
The result?
I was disappointed that our healthcare and the prevention of diseases were so far behind. You would think living in Europe we’d be further ahead, given our history.
The mentality of our healthcare
Why dissapointment?
- They were still preaching about breakfast being the most important meal of the day – when I know I’ve been feeling much better since I started Intermittent fasting some years ago. My first meal being at 11 AM
- The optimum is 5 meals a day, or at least eat every 3-4 hours – I’ve listened to several health specialists who say that the insulin released in the body after every meal is not beneficial for our health. The less of it, the better. My conclusion – eat less frequently.
- The nurse having the presentation never heard of intermittent fasting, so I didn’t dare mention the 3-week long-term fasts I do every year.
These were among the most disappointing facts I heard. There were more but these left me speechless.
However,
The nurse did share some valuable information about the consumption of alcohol and its daily recommended dosages.
I don’t drink, but in case you are wandering the recommended daily dosages are:
Women:
100 milliliters of wine or
half a bottle of beer or
one shot of brandy
Men:
200 mililiters wine or
1 bottle of beer or
2 shots of brandy
The information about exercising at least 30 minutes a day was also something I’m familiar with. The exercise should be something that gets your heart rate elevated is the optimal kind.
Since this was a workshop I was surprised that I didn’t participate more.
I usually share the knowledge I have on healthy living but here it was evident that the nurse was very much under the influence of her medical education and she wasn’t prepared to discuss alternative ideas.
Something else I found interesting.
People around me all listened carefully and nodded enthusiastically.
How was this lack of current knowledge not bothering them?
Was I really the only one in the room looking for information about healthy living outside the medical system?
The introduction of the TANITA monitor
But what happened in the workshop that shattered my illusion of a healthy lifestyle?
It was the weighing at the end, using a Tanita monitor (scale).
What is a Tanita Scale?
I never saw it before so I had to do some research.
It is a body composition monitor that uses advanced Bioelectrical Impedance Analysis technology. When you stand on a TANITA monitor, a very low, safe electrical signal is sent from four metal electrodes through your feet to your legs and abdomen to produce whole-body composition measurements.
Several major universities (including Columbia University in New York City) have confirmed that in clinical settings, the Tanita Body Fat Monitor is accurate within +/- 5 percent of the institutional standard of body composition analysis
This device measured my weight, fat mass, muscle mass, TBW, bone mass, BMR, metabolic age, Visceral fat, BMI, and physique.
I know you probably don’t have a clue what half of it means. Neither did I.
Some additional research was necessary to get my bearings.
But to end the suspense why do I think of myself as a fraud?
The data showed two characteristics that floored me:
- My metabolic age was 48 – my actual age is 45
- The physique rating was OBESE!
Can you imagine my shock?
I was diagnosed as obese and I’m preaching on healthy living!
It’s just as bad as a fat trainer giving you fitness advice.
It’s unheard of!
If you want to stop reading right now, I’ll understand.
I have a plan of how to make things better, but first, let me explain the measurements and my results.
The measurements
Here are the parameters explained.
For more in-depth exploration you can read this article:
Weight
this is pretty straightforward. I was weighed with all my business clothes and lunch I ate an hour before. The scale automatically deducted 1 kilogram for the clothes.
- My result: was 73.9 kilograms. I weighed myself the next morning as the weight was more realistic and it was 73,6 kilograms.
- The optimal measurement for my height, and age: 65 kilograms (24.5 BMI).
Fat mass
Also known as stored fat, this is found in our adipose tissue. This type of fat is used as energy for our body. It insulates and cushions our body. It surrounds our organs and is just under our skin.
- My measurement 25.3 kilograms. Just imagine, 34% of my body is fat. That would be great if I was a seal at the North Pole, but here in the Mediterranean, it’s not such an advantage…
- The optimal measurement for my height, weight, and age: between 23% and 33,9%
Muscle mass
The weight of muscle in our body as a percentage of our total weight. Muscle mass includes the skeletal and smooth muscles – such as cardiac and digestive muscles – and the water content of these muscles.
- My measurements: 46.1 kilograms (59%). Hopefully, this will improve soon
- The optimal measurement for my height, weight, and age:
- Ages 20-39: 75-89 percent for men, 63-75.5 percent for women.
- Ages 40-59: 73-86 percent for men, 62-73.5 percent for women.
- Ages 60-79: 70-84 percent for men, 60-72.5 percent for women.
TBW
Our Total Water Percentage is the total amount of fluid in our body as a percentage of our total weight.
- My measurements: 34.8 kilograms (45%).
- The optimal measurement for my height, weight, and age:
- The normal range for adult women varies between 45% and 60%.
- For men, the ideal body water percentage fluctuates between 50% and 65% of the total body.
Bone mass
This is the amount of bone (bone mineral level, calcium, or other minerals) in the body. Research shows that increased exercise with a corresponding increase in muscle mass is related to stronger, healthier bones. (this reading is not an indication of the hardness or strength of the bones and can be inaccurate for people who suffer from osteoporosis or low bone density due to age, pregnancy, or hormone treatment).
- My measurements: 2.5 kilograms (3%).
- The optimal measurement for my height, weight, and age: Normal bone mass should be 3-5 percent
BMR
Basal Metabolic Rate (BMR) is the minimum level of energy our body needs when at rest to function properly. 70% of the calories we consume each day are used for metabolism and are measured when we are resting.
- My measurements: 1460 calories. My explanation: This is how much I can consume if I want to have the same weight provided I’m not exercising.
- The optimal measurement for my height, weight, and age, but the data vary:
- The average BMR for women is around 1400 kcal and
- about 1700 kcal for men.
Metabolic age
Metabolic age is all about the calories our body is capable of burning while at rest and how that compares to others our chronological age.
- My measurements: 48 years. This really needs to change!
- The optimal measurement for my height, weight, and age: the lowest that the scale can deduct is 16 years of your actual age.
Visceral fat
Visceral fat is belly fat found deep within our abdominal cavity. It surrounds important organs, including our stomach, liver and intestines. It’s different than subcutaneous fat, which is fat just below your skin. Visceral fat is actually more dangerous to our health.
- My measurements: 7 – this data I can’t really explain, since there was nothing behind the number, but if it was kilograms my percentage is 9,5% which is good, I suppose.
- The optimal measurement for my height, weight, and age: The normal visceral fat range should be about 10% of your body fat.
BMI
Body Mass Index (BMI) is the simplest and most common method of determining if someone is the correct weight for their height. The method, though widely used, does not distinguish between lean muscle and fat and can therefore be highly inaccurate – but the number stings even if inaccurate…
- My measurements: 27.8
- The optimal measurement for my height, weight, and age: 18.5 – 24.9
- The optimal goal: to get it down to 24.5, which would mean lowering my weight to 65 kilograms.
Physique rating
Our Physique Rating is determined by the ratio of muscle to fat in our body. We might have a high amount of muscle as well as a large amount of fat, or a low amount of muscle that makes us look slim but with hidden fat that could be unhealthy for us in the long term.
- My measurements: Obese
- The optimal measurement for my height, weight, and age: Normal
Identity change and what I’m planning to do to obtain it.
Now you know what each of the measurements is measuring, you can understand my shock.
So, here is my decision.
I need to make some hard changes. I need an identity change.
And identity change comes with establishing new habits.
My goals for the end of the year are:
- Getting the test results to NORMAL and not OBESE.
- Also, I’d like to lower my Metabolic age for at least 5 years.
That would be ideal.
But I know how my body works. I know it will be difficult to lose that much fat and get into top condition.
So, for my identity change, I plan to implement the following habits:
Walking/cycling
I already do around 7500 steps a day, give or take, but I know this isn’t nearly enough if I want to make a significant identity change.
Due to my hectic schedule, the only time I could do more walking is in the morning. So, I’ve decided to walk to work and back.
This will take some getting used to. I usually take lunch to go, and there is a change of clothes to consider as well.
Some creativity will be needed for this habit in the identity change.
Food
I know this is the biggest culprit for my predicament.
I have no problems eating healthy in the morning at the workplace, but the problem is the sweet snacks late into the night. It’s something that stayed with me for the last year.
Something that even my last long-term fasting this April didn’t entirely solve.
But since I am doing an identity change this is my plan:
- Intermittent fasting until 11 AM
- Savory breakfast
- Homemade salad for lunch
- Cook dinner for the family
- No eating after 6 PM.
This is my plan at least.
Allowances in my identity change
I will be implementing the 80/20 rule with both habits when attempting my identity change.
And I have a secret plan to handle the sugar addiction as well.
Any time I have the urge to eat dessert I’ll drink a glass of water first.
I hope this will ease the cravings.
This is my plan.
My identity change.
I’ll make monthly posts about what my situation is and how these new habits are affecting my life and well-being – my identity change.
If you are feeling inspired, join me.
We are in week 25 now.
When the numbers reverse I have a good feeling that we won’t be the same as we are now.
If nothing else we will do something for our health which is the whole point of this blog.
But if I’m right, this is the beginning of a new lifestyle.
Until next time, make a life plan,
Ann