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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.