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Archive for the ‘Weight Loss Management’ Category

Ok, I totally blew last week.  I started out great, but as you can see below, failed miserably by the end of my week.

Day 1 (Wed): Stuck by every single one of my steps. Awesome start!  I did it all, journaling and everything! I’m excited, enthusiastic.  I made my protein breakfast before work. I drank more than my 8 glasses of water.  I had less than a can of Diet Coke, and drank lots of tea for taste. I exercised, ate well! Woo-hoo, good for me. Big pat on the back.

Day 2 (Thurs): I did step 7 out of 8 steps. I didn’t work out, but I did all the rest, journaling and all! Another great day!

Day 3 (Fri): Did great all morning and afternoon, but, Step # 2 (No Alcohol) went out the window with date night. Although, it brought back step #7 with a workout of dancing all night.  All in all, I did well, as I completed 7 out of 8 of the steps. But here’s where it goes down hill. 

Day 4 (Sat): After only a few hours of sleep, I didn’t feel like doing any of my steps at all, so I didn’t. I may have gotten in Step #1, but no, I don’t think so.  I really don’t think I drank enough water. And, then here comes the Diet Coke instead. That would mean, I did zero steps that day.

Day 5 (Sun): Feeling like I totally went off track on Day 4, it was really hard to get back on track, so all my bad habits came back and didn’t do any of the steps the rest of the week. So, there’s no need to go into Day 6 and 7, because those are pathetic as well.

In weighing myself by the end of the week, I gained.  Surprise, surprise!  So, in review, here’s what I discovered.

  1. I’m really good at starting out my goals/projects, but it is really, really hard for me to stick with them.  I’m easily derailed. And once derailed, I can’t get back on track easily.
  2. I’m great under structure:  Going to work, I have a schedule.  I drink my water, eat better, and journal. But, once I’m home for the weekend, it’s hard to stay on track. I easily slipped into drinking Diet Coke again after being so good at the beginning of my week.   I didn’t make my Yoga class on Saturday because I was too tired from date night and still recovering. I didn’t journal because I didn’t eat well.
  3. Alcohol is my enemy.  Oh, but it just really wants to be my friend.  Unfortunately, it’s one of those friends that lies to you, tries to rope you into doing something you don’t want to do (take in more calories), prevents you from doing those things that you do (stick to my workouts and healthy eating). 

So, here’s my solution: I’m joining Weight Watchers as promised.  I need something to hold me accountable like weighing and either being overjoyed with the number after the minus sign, or have egg on my face if it’s a number after a plus sign. I really want to see those minus signs and have them in black and white. And I need to say goodbye to my bad friend. Wish me luck. I’m going to try to get in on Saturday morning meetings right before my Yoga class.  If any of you, my good friends, have any tips for me, I’m open to it!  I firmly believe that there’s a Weight Loss program for everyone, it’s just a matter of finding the one that works for you. WW works for some, South Beach for others, and the list goes on.  Tell me what worked for you and why.  Maybe that one could work for me.

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Checking in on my weight loss progress.  It’s not going so well.  I’m doing a good job on some things…lunch choices, starting to get some exercise in.  But, overall, it’s not going so well since I’m back up to 181.9. So, I’m giving myself this week, but starting today, which is a Tuesday, to get myself on track with my own program.  If I don’t see any progress by next Tuesday, I need to sign up for Weight Watchers.  This week’s goals:

  1. I must drink at least 8 glasses of water every day!  I have not been doing this and I believe this is a critical part of successful weight loss!
  2. Cut out all alcoholic beverages!  Yes, even the red wine. None, zilch, zippo, absolutely not a drop of any alcoholic beverage.
  3. Cut down diet coke to only one a day and start drinking Green tea.  Even though there are no calories in Diet Coke, it’s really bad for you.  The aspartame has absolutely no good intentions to your body, plus I believe what they say about it leading to cravings for sweets.  Case in point, I absolutely was dying for something sweet (after drinking about 6 cans of diet coke by 2pm).  I frantically searched everywhere in my refrigerator and cupboards for something to satisfy this intense craving, but no such luck. I have been very good in not keeping the junk food in my house.  But, I found a way to get it!  I pulled down the sugar, the flour, the two bags of chocolate chips left over from Christmas baking, and put together all the ingredients for baking chocolate chip cookies. Of course, since my cravings were so bad, I made a double batch!  I need a double batch of cookies like I need another hole in my head.  I did restrain myself to only making two trays of cookies and put the rest of the dough in the fridge.  That sounds good, right?  Yeah, not so good, as cookie dough is my weakness.  I think I ate about 8 cookies worth of cookie dough over the next 12 hours, in addition to several of the cookies that I did bake.  I should really throw out the rest of the dough. I think I’m going to call my sister-in-law right now and ask her to get it out of my fridge and take it to her house. Lesson to self:  Diet coke does have lots of calories and fat when it leads to spontaneous cookie baking! So, no more diet coke for me! But, I need to wean off of it. If I go cold turkey, I will lose friends when the withdrawals hit!
  4. Protein for breakfast!  I haven’t been very good or consistent with my breakfast choices, especially when I run off to work. Today, I made a protein shake. It is 11:30 and has held me off from hunger so far.  I’ll work on getting up a little earlier to make some breakfasts with eggs & egg whites, too.
  5. Continue to make healthy choices for lunch, but kick it up a notch.  Concentrate on even less carbs like enriched flour and potatoes and more fruits and veggies.
  6. Smaller portions for dinner. I noticed I keep going for seconds on those yummy dinners my sister-in-law has been making.  I need to hold myself to only one portion and keeping it small if it’s pasta or heavy in carbs.  Make larger portions in healthy veggies in the evening.
  7. Get moving more than just once or twice a week! Continue the yoga and elliptical workouts, but kick it up another notch!  I’ve only been doing yoga once a week.  Get a second yoga workout in.  Do three 30 minute elliptical workouts.  Take the kids for a walk around the neighborhood this week!
  8. And the most difficult step yet…JOURNAL what I eat.  I know it’s the best way to review what you ate over the week by writing down everything you put in your mouth and determine what you need to improve on based on your progress.  I’m good at starting to journal, but by day 3, I’m not honest about it, even if I do get it written down, so I quit.  My goal this week is to stick with journalling for at least this one week just to be able to review it and make some decisions for next week.  I can do it for one week!

We’ll see what that scale shows next week after sticking to these 8 steps!

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I forgot how much I loved Yoga. I haven’t taken a yoga class in almost 10 years.  A friend suggested yoga to get started on adding exercise to my weight loss program. It not only will ease my way back into working out again, but provide a very holistic approach to it. I took a beginner class since it has been so long since I’ve done any of the poses.  I could feel how the poses I did will lead to strengthing those abdominal muscles to reduce my lower back pain.  It was an hour and 20 minutes of pure bliss.  I discovered there is a reason why yoga is so popular as an exerise program. It not only works out your entire body, but your internal organs and your mind.  I walked out of there feeling totally at peace, relaxed, but also energized from a great workout.  I always thought I needed to do an hour on the ellyptical to feel like I truly worked out.  But, yoga was different.  It was an all-encompassing workout.  Yes, I will still try to work in cardio to my overall workout program.  But, yoga is now a must!  I want to keep those feelings I had when I completed my yoga class: Relaxation, Motivation, Strength, Empowerment, Focus, Clear-minded, and Rejuvinated.  I’m going to take one instructor-led class a week, but add in home workouts. I have DVDs at home that have been collecting dust.  My next goal is to squeeze in 20-30 min. a day at least 3 times a week in addition to the one instructor-led class.

On another note, to acknowledge my other weekly accomplishments, I completed the following:

  1. Two 25 min. workouts on the ellyptical plus the yoga class.
  2. Increased my water intake.
  3. Healthier lunch choices.

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Today, I went to lunch with a friend at work today. We went to Oregano’s.  I know you are thinking, “How is that helping you lose weight? Pizza? Pizza Cookie and Ice Cream?” She and I have managed to find healthy solutions to eating at a pizza place of all places. We split the regular portion of the Big Beefstro Salad, substituting chicken.  The dishes are very large portions as you may know, so splitting was definitely ideal. Then, to feed our sweet tooth, we shared the Sweet Potato fries.  It was quite satisfying and a great example of making good choices when eating out. Could we have done without the fries to save more calories, sure.  But, by sharing the fries, it satisfied that need to have something fulfilling and oh, so yummy.  Now, I sit back in my chair after work, and am fully satisfied with a full stomach and no afternoon cravings for junk!  And, we had the Passion unsweetened tea.  I am trying to wean off Diet Coke and drink more water and drinks without out artificial sweetener.  My point with this post is that I’m trying to change my habits for life-long goals. By making simple changes like this, rather than drastic changes, I’m going to be more successful. It’s so easy for me to just say “Ah, hell with it, I am going to have a slice of pizza, fries, and top it off with the cookie and ice cream since I already ruined the diet.”  But, by just changing some of my choices, I can start to eat less calories without depriving myself. I think Weight Watchers is one of the best weight loss management systems out there, however, I’m just not good at logging my food and calculating points to see where I’m at.  I need to do something that fits me and my needs as well as use tools that I’m really going to use.  The easiest thing I can do now is think about my choices and make some small changes right now.  As I commit and actually follow through with those changes, I’ll be ready for more.  Everyone has different eating habits, personalities, styles.  It’s why there are so many Weight Loss Management systems out there.  One may fit well with some, while others do better with something else.  I’ve tried so many of them out there, it’s exhausting to think about.  Now, I’m trying my very own method, utilizing the ideas of most of those that are out there. Which is to eat healthy for life-long goals.  Still eat all the major food groups, but in moderation.  Water is key! Exercise is key! But there are so many different ways of trying to lose weight from the nutrition side, that I just need to try my own now. Let’s see how I do. I’m off to a good start. I’ve lost 2.5 lbs in my first week without doing anything major or drastic.

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