Weight Loss Chronicles - Weeks 9 & 10

Unfortunately, there's not much for me to report. :-( However, on a positive note, I haven't been eating everything under the sun and still maintaining the 10 pound loss. I'm hoping that this isn't a plateau. More to come....

Weight Loss Chronicles - Week 7 & 8 (What's My Motivation)

After reading a SparkPeople article on motivation and reflecting on where I am with this weight loss journey, I feel that it's time to take a deeper look at what has me leaning back towards the dark side of eating.  So I thought it might be a good idea to ask myself some questions for clarity.

1.  Why do I want to lose weight?

• Improve chances of getting pregnant and have a healthy pregnancy
• I want to look good for my class reunion
• Fit some of the clothes that are in my closet that I bought, but haven't been able to get in or haven't had on since my last weight loss
• Be able to look good in shirts and pants without my stomach hanging over
• Look good and get complements on how fit and young I look (I'm nearing the big 4-0)
• Be able to shop for clothes without feeling like I always have to go to the plus size section
• Look better with fad hairstyles because there is less weight in my face

2.  What is so great about sweets and fast foods?
There's something fun and exciting about sweets and fast food.  For sweets, I think it comes from the times in childhood when my dad would buy candy and give it to me when he came home from work.  I'd eat the candy and he'd twirl me around in the air.  I remember feeling good.  With fast food, again a childhood moment is that sometimes (when we had the money) my mom would buy McDonald's or Long John Silvers when we'd go to the city to see my grandmother.  We didn't have those types of places where we lived so it was a thrill.

Reflecting on these memories helps me to see that in my childhood I felt bored on most occasions, and when I did get excited food was often involved.  Even now when my husband and I go to certain restaurants, I get excited.  In addition, I do find that I have the same kind of excitement when planning and traveling for a trip.  It's the same concept as with food - in my childhood we didn't go anywhere that often, so when we did (whether to my grandmother's, to see my aunt, an amusement park, or historical site) I felt excited.  Even now that I'm grown, I'll get excited about traveling.  Another thing that excites me is going to the movies (moreso the drive in now than the theatre).  I really like movies and tv because its entertaining, shows other possibilities on how people live.  In essence, shows a lot of new things.

3.  What can help me stay motivated and on track?
Overall, I believe that the excitement from food, traveling, and movies/tv come from a break in what is boredom from routine.  I think what will help me stay on track is if I don't feel like I'm depriving myself from things I enjoy.  For food, I should follow the things I listed in the last update, but in addition plan to go to a place I really like once a week.  To keep from adding a lot of calories, I can add more exercise.  I seem to do well with watching Hulu on my phone while being on the treadmill. 

Now as far as for the Tuesday and Thursday days exercises, I need to think of something that can make it more exciting.  Bowling is an option and the cheapest days to go are Mondays or Fridays.  So for the weeks where the monotony needs to be broken we can exercise via bowling on Monday or Friday.  Another option is to change up the strength training routine and maybe do one of the SparkPeople Jump start cardio on Tuesday and the SparkPeople chair cardio on Thursdays.  Do one of the other fitness video exercises for cardio on Tuesday and choose a different one for Thursdays.  I think the key will be to change it up each month to keep boredom from setting in.

So overall, I've been maintaining the weight loss that I've already achieved, but I need to lose more.  Looking at some of the patterns learned from the past and my current motivations towards weight loss will be very helpful in my being more successful.  In addition, I have set a goal for myself to lose at least 10 pounds for the month of March.  Onward and upward!!! :-)

Importance of Water on Health and Well-being

I've never been a fan of water even as a child when we had what was called well water.  No matter how pure the water was, I could taste the minerals.  Now that bottled water is everywhere under the sun, I'm still not a fan.  It doesn't have the mineral taste, but it still makes me gag.  So I know to some degree it's a mental thing.  Do I have to put mind over matter when it comes to drinking water?  The answer is an unequivical yes. 

Before I went for my annual physical last year, I told a nurse about how every year I get jabbed numerous times in both arms when it comes time for labwork.  I wanted to know why this happens no matter who's taking my blood and what I can do to prevent it.  She emphasized drinking at least 8 glasses of water the day before my physical.  This would help my blood to be more hydrated, making it easier to find my veins.  So, I drank the water (gagging all the way through....j/k) and believe it or not, she was right.  The nurse only had to prick me once.  Thank God!!!!!!!

Another benefit of water pertains to mental health.  When the body becomes dehydrated, it affects the cells.  This could cause physical symptoms such as fatigue, headaches, joint stiffness, and other ailments.  As dehydration progresses it could lead to depressive symptoms such as sleep issues, low mood, further fatigue, and poor concentration.  Drinking more water could help to alleviate these symptoms.  But in either case, seeking the advice of a mental health or medical professional is best for diagnosis and treatment if dehydration is the cause.

And of course, here's the benefit from water that I'm looking for right now.....help with weight loss.  I've read a lot of health websites and one thing seems to be in common - drinking water aids in weight loss.  The concept is that if we drink a glass or two of water prior to each meal, it can assist with the "full feeling" so that we don't overeat.  In addition, the more calories that we burn via exercise, the more toxins that we shake lose in our body.  And since exercise causes a loss of water from the body, drinking water helps to replenish what was loss and wash away toxins through urination.  Water also aids in keeping our organs and muscles lubricated as well as aid oxygen in the blood. 

I have been biting the bullet and drinking more water.  On most days I drink at least 4-6 glasses via my 32 oz water bottle (the recommended amount is 8 glasses per day or 2 of my 32oz water bottle).  I have noticed that when I drink more water that I lose more weight and I don't feel as tired.  With this in mind, there is truth to the research I've read thus far.  The only part that is different for me is that it doesn't necessarily help me with feeling full.  Again, I believe this is a mind trick for me in that if I have my mind set to eat certain things in certain amounts, no amount of water will make me feel full to where I won't eat those portions.  All in all, I do find water important to overall health, and I will try my best to incorporate it more and more.  Onward and upward!!!!

The information above is opinion and experience of the blogger.   Please seek the advice of a medical and/or mental health professional for your specific needs.

Weight Loss Chronicles - Week 5 & 6 (The Devil Made Me Do It)

If you're over the age of 35, you've probably heard Flip Wilson's comedic act as Geraldine.  "Her" catchphrase was "the devil made me do it".  In essence, this was the excuse to get her out of a sticky situation.  Well, I guess you could say I've been in a sticky situation the last couple of weeks. :-) 

Cookies, candy, ice cream, and just about anything sugary sweet has been a struggle for me for as long as I can remember.  Earlier in my weight loss journey I was able to exercise or do something other than eat whenever the cravings begun.  But it didn't work this time.  So what in the world happened???  In retrospect, I believe that sweets serve as a comfort for me.  When I'm bored or feel overwhelmed, I gravitate towards what comforts me.  And over the past two weeks, I've had a lot on my plate as far as for work, church activities, and things around the house.  On top of that, being sick.  Trying to keep up and juggle it all was a bit much.  Cookies and candy became my refuge - which I knew better than to rely on.  But it was quick and satisfying.  I must admit that I've retained my 10 pound weight loss, which is good.  But the reality is that those pounds will easily creep back in if I don't shape up.  Now that I'm more aware, I have to proceed forward in a much better way.

My plan of action when the cravings hit will be to exercise if I can.  If not, I need to stop and think about why I'm having the cravings.  If it becomes so overwhelming that I feel like caving in, then choose healthier options.  Like for instance if I just need something sweet, eat yogurt.  Or if I want something with chocolate, drink my chocolate smoothie.  If I want ice cream, just make the smoothie thicker by adding more ice.  Overall, I realize the cravings are temptations.  And in a way the devil did make me do it when I fell to those temptations.  But rather than make excuses and dwell on what I did or didn't do, I'll learn from it, grow from it, and move forward for the better.  In addition, I'll continue to pray for God to help me and work with me on this because at the end of the day, this is an addiction. And I do not want the devil to have any foothold in my life.  Keep praying for me and the strength to stay on track.

It's Party Time!!!!!

Well, not actually.  But I am in the mood to celebrate.  I weighed myself this morning and I have lost my first 10 pounds.  I'm so excited and happy about it, I could do back flips (hey, I could add that to my cardio). LOL.  Anywho,  I just wanted to share this accomplishment.  More to come in the weeks ahead. 

Weight Loss Chronicles - Week 3 & 4

Just like clockwork, weeks 3 and 4 have been difficult.   The cravings kicked in, my motivation to exercise waned, and water weight (in the form of bloat) added 4 pounds.  A couple days I had thoughts to just give up and go back to eating everything under the sun and resume my reign as couch potato.  What turned things around for me was when I saw and heard my husband wanting to give up too.  He had been doing so well with eating properly, riding his bike more, and doing the crazy cardio dances with me even though he didn't think they were masculine.  With this in mind, I realized that my problem was becoming his problem and I did some meditating.  I found out that I was letting my feelings dictate my motivation to exercise, my drive to eat fatty foods, and I had to get this in check - ASAP.  So the good news is that I'm getting back on track and the bloat is gone. I weighed myself this morning and so far I've dropped 9 pounds.  More to come.... 

Weight Loss Chronicles - Week 1 & 2

The video below chronicles the challenges, successes, and tips I've experienced over the past two weeks.  My hopes are to post an update on my progress here or on my YouTube channel every other week. 

Weight Loss Redux

A few months back I mentioned that I was trying to lose weight and that I was trying to shed pounds through diet and exercise.  Well, things went left and whatever I did lose (a whopping 4 lbs) I gained back.  Soooo, just like I said in my New Year's video, time shouldn't be wasted when it comes to achieving goals.  I took my own advice and have started back on the weight loss journey.

At this point, I have completed my first week of eating better and exercising.  On Tuesday and Thursday, I did 30 minutes of strength training, and 25-30 minutes of cardio (Intro to Belly Dancing and Billy Blanks Jr).  On Saturday, I rode my bike about 3 miles and did 30 minutes on the treadmill.  I have to admit that I felt more energized after working out.  I can certainly use it.

Eating has actually been easy and enjoyable this week.  I ate a high fiber cereal with milk or not in the mornings, and portioned entrees for lunch.  Dinner is generally steak, chicken, or soup with sides of veggies.  Snacks have been anything from baked chips to smoothies.  Before, I was a soda feine, but I've cut back and drink more water or flavored water (I try to watch how much sugar I take in).  Overall, my food intake has been between 1200-1550 calories per day with my goal of calories to burn each week set at 980.  In just a week's time, I've lost 5 pounds. 

I feel excited about the progress so far.  I've been telling myself to take it a day at a time and not to get so caught up in the number of pounds I want to lose overall and when I want to lose it by.  I think that added to my stress and feelings of discouragement beforehand.  Especially when I didn't see results after putting in the work.  One thing is for certain, 2012 will be my year of positive change.

How I'm Doing

About a month ago I mentioned that I am on a journey towards a healthier lifestyle.  This involves exercise and eating better.  So far, I've lost 4 pounds (Yayyyy!), but it wasn't easy.  I'd love to tell you all that I've been sticking to my guns, but the truth is that I have slacked some. 

I've done pretty well with exercising 3 times a week, but my eating still leaves something to be desired.  I just can't seem to find foods that I would like to eat on a regular basis that taste good and are good for me.  I've read different healthy websites for recipes, but most seem unappetizing or just too many ingredients and work involved.  There's only but so many times a week that I want to eat a salad.  And I'm yogurt out.  So where do I go from here? 

If anyone has any recommendations or tasty recipes, please share.  Thank you. :-)

Zumba Anyone??!

For the past couple of years, I've gone back and forth where fitness is concerned.  I'd get on the scale or a dress wouldn't fit and I'd get discouraged.  This would sometimes be the driver towards eating right and exercising.  When the weight didn't fall off, I'd get discouraged all over again and slack back to the point of slacking off.  Well this time I'm getting back on the wagon and I believe I have found a combination of resources to help me reach my weight loss goals.

Not long ago, I met with a dietitian to discuss food options and eating behaviors.  I found that I eat the most unhealthy foods when I'm bored or stressed/anxious.  Recognizing this helps in finding better food options and other behavioral alternatives when these emotions creep in.  For instance, if I'm bored, I should get up and exercise or go for a walk.  If I'm stressed, pick up fruit instead of chips.  Two other tidbits she gave were to always eat a good breakfast (ex. high protein yogurt with fruit or fiber cereal), and watch my portions.

Now, the question is whether I've been following all of the above tips.  I have to shamefully say that I have not.  The one that I have been doing well with is eating breakfast everyday.  That's a HUGE change for me, but has been well worth it.  I do find that I have more energy during the day and I'm not as hungry as a race horse by lunch time.  I also drink more water.  Another big change.  Overall, I still have work to do.  The good thing is that I have the tools to help me reach my goals.

The second weapon in the arsenal is exercise.  I never liked feeling like I was watching a clock or wanting the workout to hurry up and be over, so I knew I needed to find something that I'd enjoy.  I first started with some of the fitness shows from television to see how I'd do.  Definitely felt the burn.  After seeing a few Zumba commercials I decided to find a class.  Man, what a workout.  I worked stuff that I didn't know existed. :-)  But the good thing is that the class is enjoyable, I burn a ton of calories, and I must say that I have had more energy.  All pluses.

My goals are to lose 50 pounds and get the emotional eating under wraps.  As of August 20th, I have been making more effort to eat better and exercise regularly.  So far I have lost 4 pounds....46 more to go.  I'm keeping my fingers crossed.  I will report back here from time to time to notate my progress.