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Thursday, June 23, 2011

Sometimes All it Takes is a Photo....



On Tuesday, I had no motivation to work out...So I pulled out some old photos. Voila, Instant Motivation! Looking at it sent me right back to the gym!!

First Picture - September 2006
(Same Shirt in both)
Second Picture - June 2011


Thursday, June 9, 2011

The Trials and Tribulations of Weight Loss

In some ways, this journey through diet/lifestyle change and exercise is one of the hardest things I've ever gone thru.

The benefits and rewards are outstanding...I've lost 55 lbs as of last Friday, I eat much much healthier..I am conscious of what I'm eating.. I'm now treating my body as the temple it deserves to be.

The setbacks, however, seem to affect me much more than I would have expected.. Ankle/Foot pain temporarily derailing my exercise efforts, gaining a pound or two which brings my motivation down, finding out I'm not eating enough calories to sustain my weight loss. The roadblocks seem to really hurt. One thing I'm trying to learn is not to be so hard on myself, but it is not so easy. I've come a long way..but I have a ways I would like to go yet. It reminds of when I used to come home from school and exclaim "I failed the test" and then find out my grade was a 94.

As one of my friends on a similar journey said, "I celebrate every pound down I go, and curse each pound that comes back on."

I've made further changes a result of the setbacks.
-Cutting exercise down from 6 days a week to 4-5
(However I have increased the intensity of the workout, and I burn around 600-700 calories
per workout over 45-60 minutes)

-Attempting to increase daily number of calories consumed
This is so much harder than I thought. After all those years of overeating and eating whatever I wanted, I find it much more difficult to eat more now. I've made a conscious decision (from the start) to cut my portion size and eat less...and now finding that I have to eat more is a
challenge - trying to find ways to mix up meals and add calories without necessarily adding
too much fat or cholesterol.

The night we went to Sweet Tomatoes, I had no problems at all reaching 1200 calories. But
mostly I struggle to eat enough...even though I've increased some..its still not good enough.
What I decided to do was to increase the amount (portion size) of my meals, as I feel I
already eat frequently enough throughout the day (approximately 5-6 times, every 2-3 hours).

I find it so funny that my problem is now the exact opposite of what it was just 3 months ago.
(and there are definitely worse problems to have than having to force myself to eat more!) LOL.

Today I'm trying adding a Protein/Energy Bar and see what affect that has.
Tomorrow's Protein Bar of Choice is Cookie Dough Flavored.. YUMM!

PS Now that I vented I feel much better :-) Who knew spilling your guts to a blog could be so therapeutic.

Monday, June 6, 2011

From Over to Under

More ironies..I've been monitoring how many calories I've eaten over the past few days...I can't believe it, but now my problem instead of eating too much is that I'm not eating enough (calories).

It makes me laugh, how far in the opposite direction I've gone...I feel like I'm the polar opposite of myself.

My shirts and shorts continue to get bigger on me. And the big thrill over the weekend was trying on, and fitting into a Large T Shirt. Just need to lose a few more pounds and I would be able to comfortably buy one. I can't wait! Can't even remember the last time I was able to wear a large. Probably Middle or High School?

I'm using www.myfitnesspal.com to track my progress...I set a record for myself and split my workout into 2 sessions...849 total calories burned today.. WOO HOO!

I'm working hard this week to meet my next goal, which is only a few pounds away.
Who needs Bob and Jillian, anyway!

More Helpful Hints

Portion Control
--Use Small Plates and Bowls
--I try to avoid "seconds" of anything, but if I do, its a veggie, or salad dish not a "meat" dish

Slow Down When You Eat
This was one of the hardest parts for me. I am a fast eater so I had to find a way to force
myself to slow down

--Take a Single Bite, and Chew Thoroughly
--Take a Sip of Your Drink between Every Bite
--When You Take a Bite, Put the Fork DOWN and chew
Then Take A Sip of Water/Drink
When you have completely finished swallowing, then pick up the fork again
(It sounds so basic..but it works)

You'll also get fuller quicker, because you are savoring every bite, instead of rushing.

General Eating Healthier Hints
There are times I still emotional eat..but now instead of choosing a Wine Cooler and Raw Cookie Dough..I use fresh vegetables - carrots, and especially strawberries are comforting and delicious

I've heard from multiple people "Anything in Moderation" - although I don't practice it.. So if you want chocolate or a donut - have a bite, or a half a piece, but no more. I've gone without for so long that I am afraid if I have it..I will re-develop cravings for those items.

When I crave something sweet, I substitute the following:
--Fruit
--Candy Fruit Slices (ie Orange Flavor) - It has carbs, but no Fat and no Cholesterol.
(I only have these rarely)
--Sherbet/Sorbet. I always keep it on hand now - Lime, Orange and Lemon are my Favorites

I do have "Splurge" Meals - but over time, even my splurge meals have gotten healthier. I used to think "I'll just work it off tomorrow" but now I'm at the point where I don't even want to take those calories in and HAVE TO work it off later. I initially "allowed" myself one splurge a week, but they have definitely gotten healthier, and fewer and farther between the more the weight has come off.

Exercise/Working Out
--Start out Small, and Work your way up.
--When you're ready, increase in 5 minute increments (it won't seem so big that way)
--There are days I dont really feel like going. But once I've worked out, I ALWAYS feel better
--Vary your Workout. Mix Things Up - So your body doesnt get used to it.
If you do the same thing all the time, your body gets used it..
Mix things up to keep your body challenged and losing weight
This includes varying the times of your workouts, and the type of workout and machines used
--Treat your workout as an appointment on your calendar. I go right after work.
--For Me, my workout time is my ME Time. No cellphone, no TV. Just me and My MP3.

Wednesday, June 1, 2011

Ironic, Isn't It

When I saw my Foot Door for my follow up, he confirmed my problems were from overdoing it on the workout.. This from the person who used to be the Poster Child for a Sedentary Lifestyle.
I caused my own problem by working out too much.. I think the term he used was "overuse"

When we left the Doctor, Dad wanted to get the car wash but I refused..I told him I needed to go finish my workout. My priorities sure have changed!

When we went to buffets, I needed to get my money's worth and eat until I felt ready to bust. Now I avoid buffets, and whatever portion size I order, I automatically cut it in half and take the rest home for another meal. And even then, I usually get 3 meals out of it.

I need to start ordering Kid Size Meals.

June 1, 2011 - Scaling Back

The easiest way to resist getting on the scale is to move it to the Guest Bathroom where it is out of sight.

Screw the scale, I feel great!

Since Fridays seems to be where I notice the weight loss, and where I have taken most of my pictures...I think I will do my "weigh ins" on Friday.


Tuesday, May 31, 2011

May 31, 2011 - Helpful Hints

Helpful hints of the day:

If you burn off 630 calories right before dinner, you are much less inclined to take them back in.

If Fat Free Salad Dressing is not an option, use onions or a wedge of lemon to flavor a salad.

Side Salads are great for portion for control.

To slow down your eating, take a drink of water in between every bite.

Use small plates and you can trick your brain into thinking your full vs eating half a plate of a big plate.



Monday, May 30, 2011

May 30, 2011

I really need to not get on the scale everyday. I realize fluctuations are normal but gaining weight - even just a pound - is so disheartening.

I admit, I am obsessive/compulsive when it comes to getting on the scale, and I am waaay eager to get these next 50 pounds overwith so I can shopping for new clothes. But for now, I just get a thrill out of trying on smaller sizes to see how they fit at different stores.

At least I am dealing with it better this week than last - Last week it depressed me, and today I'm not depressed - just wanting to lose it and some more too! But trying on an XL Muscle T Shirt at Target cheered me up. I would love to buy some sleeveless shirts to wear to the pool...but at this point I am afraid I will shrink into a smaller size, so I'm hesitant to buy anything yet.

Today is 12 weeks since my last soda; and
Tomorrow will be 12 weeks since the start of the New Me.

Sunday, May 29, 2011

May 29, 2011 - 54 Pounds Lost, 50 Pounds to Go!


It's been 82 days since I began reforming my lifestyle - eating healthier, exercising, watching what I eat..Some ask if I am still on my diet and my reply is always - I'm not on a "diet" - I'm on a permanent lifestyle change.

Throughout, my thinking ahead is not "When I am done with the 100 lbs I can go back to the Old Jeff" but more of "This is my new normal" - what I call Jeff v2.0

I'm starting this blog just over halfway through, thanks to a suggestion from a friend...and I figured why not..Might as well record my thoughts and hints for posterity. Today's Post will be on my progress so far. I intend not to update every day, but whenever the mood strikes with my thoughts, feelings, what I struggle with, etc.

It all began with a refill for a prescription that my Dr wouldnt refill without seeing me first. He performed a blood test, and the High Cholesterol that I've had for a while had increased..because I really didn't care. I ate all the hamburgers I wanted, didn't exercise, had fast food for dinner on the way home from work, etc.

He told me if I didn't start taking care of myself, I had a 100% chance of developing diabetes..it could be 3 days, 3 weeks, or 3 years..but I would definitely get it. Additionally, I was getting tired of looking in the mirror and not liking what I saw .

This explains why I used to hardly ever put pictures of myself as my Profile Pic on Facebook..and when on vacation, I took lots of pictures, but hardly any of myself. I would turn off the TV when there were people talking about their weight loss challenges or how they lost weight. I coudln't even watch Mike and Molly (which many say is a hilarious show) because then I would have to admit that I had a problem.

It was time for me take charge, and make some changes.

On March 7th, I had my "last" meal - although I didn't realize it at the time. I went to "Five Guys" for lunch and had my last Soda (Coke) and a Burger.

On March 8th, I did what I am calling "flipped the switch" - I completely transformed my eating and lifestyle habits
-Gave Up Soda - Cold Turkey (after struggling to give it up for the previous 2 months)
-Began Working Out 6 out of 7 Days (resting usually on Sunday)
[I've since changed this.. now I workout 2 Days, Rest 1, then Repeat]
-Eating Small Meals, 5 to 6 times a day - I eat every 2 to 3 hours
-Helping with Portion Control by using small plates - not the large dinner plates
-Eliminated Almost All Sweets - Cookies, Cakes, Etc.
-Using Fresh Fruit to snack on....and Fruit Sorbet/Sherbet For Dessert
-Eating More Salads and Fresh Vegetables
-Watching like a Hawk my Fat Intake and Cholesterol Intake.
-Little to No Red Meat (I've had it once in the past 12 weeks)
-Eliminated Dairy, Except for Skim Milk (No Eggs, Cheese, Butter - Due to Cholesterol)

This isn't everything..but these are the majority of the changes I made that helped me to be so successful.

My immediate goal was to lower my cholesterol. I had a follow up appointment 2 weeks later.. and with all the changes above, I was so successful that I could no longer be classified as having "High Cholesterol"

March 8:
Total Cholesterol - 238
Bad Cholesterol - 151

March 25:
Total Cholesterol - 101
Bad Cholesterol - 45

The above numbers reflect changes in just 17 Days! Talk about a Miracle.
When I was tested earlier this month---my cholesterol had dropped even further - from 101 down to 70.

So, My First Goal was reached - I lowered my Cholesterol to a normal level.

So, now, although I had been working on both goals from the start..I could now focus on losing weight since my Cholesterol was under control. Although I set my weight loss goal (100..now 104 lbs)...After I lost the first half, I also set a size goal.. which I hope to make, but we'll just have to see how it goes.

Shirt - I wanted to be an XL, and I accomplished that with the first 50 lbs (down 3 sizes)
It will be interesting to see what happens with my shirt size..For now I am holding on buying too many new clothes incase I shrink beyond an XL. But it is so nice to be back in the Mens and Young Mens Department instead of Big Mens!

Pants/Shorts - Since I lost 8 Inches in the First 50 lbs..I set a goal of another 8 inches for my final size.

On average, I began losing around 4 lbs a week, which is above average. I did it the natural way - all through Diet and Exercise. No supplements, pills, etc. It really has given me a sense of accomplishment. I decided I wanted to lose 100 lbs and then modified this to include an extra 4 pounds to take me down to 180. I decided I really wanted to be 180 instead of 184. Although I do have a number in mind...I realize this is not completely in my control.. and so I am willing to "settle" for 200 if I have to...if my body decides 200 is as far as it wants go.

I've made great success already...So even if I were to maintain where I'm at - I am going to toot my own horn and say how fantastic I look already. My confidence has increased significantly; Everytime I put an updated picture on Facebook, I am overwhelmed with all the comments and encouragement from my friends and family..I've been told I should be on "Biggest Loser"by multiple people - Thus the title of this Blog..

Not only am I healthier overall, but there have been some bonus "side effects" - I've gained further respect from my friends and family for how I've stuck with it...I can see it in the comments they make, and even from people I havent seen in months or years coming up to me and saying how great I look. The vindication is just AWESOME!

I honestly never thought I would make it this far. I've tried a few times in the past lose weight, but this was the first time I made it past the initial 2 weeks. Tuesday will be 12 weeks since I began my journey, and as of today I am just over halfway there - 50 pounds to go!!!