I am at a very plateaued place, and I am in roller coaster mode. Of course, I only have 5 to 10 pounds to reach the first final goal I set, but I have decided I would like to drop that goal by another 10 pounds just to see if I can do it.
I went through almost three weeks of up and down weight, and let me tell you, that gets very frustrating.
My daughter gave me a couple of ideas, and I think I am going to use the one where I add 100 calories to my current calorie count. I have been trying to stay between 1100 and 1200, but I think I am going to allow myself, for the next week to reach 1200 to 1250 each day, and then I will drop that by 100 and see if it makes a difference. She also mentioned varying what I am eating, but I really enjoy my salads at lunchtime, and I can actually eat more in a salad then if I have eggs, bacon, and toast, even though with those three items, I would be eating fewer calories; of course, I need to add the butter for the toast and frying the eggs, but still, food-wise, it is less food I am eating. I will see if upping the calories for a week and then lowering them will help bring me off of this plateau.
So, it has been about a week of adding the calories, and I actually added almost 200 calories to my diet. I am ranging between 1300 and 1400 calories per day, and guess what - it has worked. I have finally begun to drop some weight again. I will probably stay at this calorie target for a few more weeks and see if I still continue to lose a few pounds or ounces here and there.
I guess my daughter was correct when she said that your body can decide that you are starving it, and then your body retaliates by retaining weight to fight off starvation. My goal was never to starve myself, but sometimes, I forget that my body knows better than what my mind is thinking. Who knew you could lose weight by eating more. Of course, not too much more because then I would really begin to gain again, and weight gain is not my goal.
Friday, August 26, 2016
Thursday, March 31, 2016
Give Up Nothing
This refers to much more than just quitting because you do not think you can continue. No, this is about the food itself, and then on yourself.
Give up nothing that you enjoy, or better yet, Give up Nothing That You Love; yes, I am talking about food. Instead of giving up on food that you enjoy, either cut the serving in half or eat only what a serving is because if you force yourself to give it up, then you will get frustrated and see it only as something you are losing out on.
For instance, I love chocolate and did not want to give it up, so what I did was to look at serving sizes, the number of calories in the serving, and then decided what I could and could not live with. I made changes. I have gone to eating Peppermint Patties, the mini ones, and Unwrapped Mint 3 Musketeers that are also mini bites. Each of these alternatives are only 15 calories per piece. Could I live with that? Yes, I could, and I do. Do I eat only one? Heck no, I have anywhere from two to four, sometimes five, depending on what I really want and if I have the calories for the number of pieces I plan on taking. I titled this post “Give Up Nothing” because it really is about not giving up those things that you really enjoy eating.
What else have I not given up? Eating out, but I am careful where I choose to eat out at. Living in a small town, we have very few choices, and that does help. I still eat at subway; you can always find something low in calories to eat at subway, and Pizza Hut, but my family has gone to eating the personal pan pizzas rather than buying medium and large pizzas. If you have less to tempt you, then you will not feel like you have to eat more; besides, we never could eat an entire large pizza and always threw some of it away. Of course, the other factor in that is that I cannot eat the red sauce because it makes me sick, but I can eat the white sauce and the BBQ, both of which I really enjoy. The rest of the family enjoys the red sauce.
The other places around us are Sonic and Wendy's, and I never liked Wendy's food. Sonic, on the other hand, well, have you looked at their nutritional menu? Their hamburgers, although very good, are astronomically high in calories. I can make a hamburger at home with almost 1/4 the calories, and much healthier for me. In my house, we have gone to buying 90/10 lean ground sirloin; yes, it is more expensive, but we also do not eat beef that often. We now eat more pork, chicken, turkey, and fish. All much better choices for us and also leaner with less calories. It is a wonder what you can do with those meats when you start looking for recipes on the internet.
So, as I said, do not give up what you really enjoy. Look at what the choices are in that food group, and choose wisely and with your health in mind. Calories count, but so does enjoying what you are eating. You be in control of what you choose.
Tuesday, February 23, 2016
130 and Still Working On It
I left off discussing the benefits I have received from losing weight, and I stopped with number 3, which was working out at the gym.
3. I consider this a benefit because it has helped improve my health as well as helping my back, legs, and hips. For the past ten or more years, I have been undergoing spinal manipulations as well adjustments to my hips because they have been going out of place. There had been times when my hips were 2 1/2 inches out of place, and it caused a variety of back aches and pains. Since losing weight, I have had fewer problems with back pains, and my hips are less out of place than ever before. I now only need maintenance adjustments and those less often than before. Before, I had to be adjusted at least every two weeks, and now I can go once a month. Being at the gym has also allowed me to improve the strength in the muscles in my legs, especially around my knees, both of which were replaced during the past 7 years. The first knee I had done did not recover as well as the second one, and the result was that the knee never recovered its 100-degree bend. That has been something I have been working on at the gym, and the bend is improving, but I still have trouble on the one machine that required me to lift the leg at the knee resulting in a bend behind me. It is also at the gym that I do a lot of my walking on the treadmill, and that walking has helped me to walk more without the use of my cane. At one point in time, I needed a walker to take walks outside, and I needed the cane to walk around the house and from my car to places I needed to visit. Know, I walk around my house without the use of my cane, and at times, I can walk to and from my car without the use of the cane. If I talk a walk outside, I still use the cane because of the uneven ground and pavement.
4. I have received many great compliments.
I think the best compliment that I have received from a number of friends and family is that they did not realize it was me because of how different I look because of the weight loss. I also enjoy being told that there is less of me to love, I'm a loser - referring to the weight loss, and how I am now the smallest looking person in our home. I have also received nice compliments about how proud people are of what I have done in my life, and that I am an encouragement to them to work on their own goals.
Even though I started losing weight for myself, it has been nice to have friends and family say nice things about me. It was very hard for me growing up because I was never that extremely thin child who looked like they were walking on sticks. My bone structure has been, and always will be, on the larger side, but know I am aware of that fact, and I do not plan on making myself look anorexic but be a nice acceptable weight, which my doctor finds an acceptable weight for my build and age. I am getting much closer to my goal, and wondering if I might consider losing another ten pounds. I do not ever expect to become as thin as I was when I was seventeen years old because in my mind that is an unrealistic expectation. If I try to set a goal that is unreasonable, then it will become disappointed, depressed, and unhappy with what I have already achieved.
All good goals must be set with success possible.
This is what people are now seeing, and I am finally believing the results are true:
And here is what people used to see:
5. I am eating a much healthier diet.
I take more notice now of what is in the food I eat. I do not just the calories, but I do look at the amount of sugar, carbs, and protein in the food. I also look at the amount of fiber available. I have not, at this time worried about the sodium content because some better food choices have much more sodium than the high-calorie food it is replacing. One food that is making an appearance in our diet much more often is fish. Fish is high in protein and low in calories, depending on which one you choose. Chicken and pork are also served more often than beef because beef is high in calories. I did find a chart on Pinterest that lists the different types and cuts of meat along with their nutritional values. This chart is going to play a role in choosing what meats we eat in the future.
What are the drawbacks to changing my lifestyle and losing weight? I will deal with that next time.
3. I consider this a benefit because it has helped improve my health as well as helping my back, legs, and hips. For the past ten or more years, I have been undergoing spinal manipulations as well adjustments to my hips because they have been going out of place. There had been times when my hips were 2 1/2 inches out of place, and it caused a variety of back aches and pains. Since losing weight, I have had fewer problems with back pains, and my hips are less out of place than ever before. I now only need maintenance adjustments and those less often than before. Before, I had to be adjusted at least every two weeks, and now I can go once a month. Being at the gym has also allowed me to improve the strength in the muscles in my legs, especially around my knees, both of which were replaced during the past 7 years. The first knee I had done did not recover as well as the second one, and the result was that the knee never recovered its 100-degree bend. That has been something I have been working on at the gym, and the bend is improving, but I still have trouble on the one machine that required me to lift the leg at the knee resulting in a bend behind me. It is also at the gym that I do a lot of my walking on the treadmill, and that walking has helped me to walk more without the use of my cane. At one point in time, I needed a walker to take walks outside, and I needed the cane to walk around the house and from my car to places I needed to visit. Know, I walk around my house without the use of my cane, and at times, I can walk to and from my car without the use of the cane. If I talk a walk outside, I still use the cane because of the uneven ground and pavement.
4. I have received many great compliments.
I think the best compliment that I have received from a number of friends and family is that they did not realize it was me because of how different I look because of the weight loss. I also enjoy being told that there is less of me to love, I'm a loser - referring to the weight loss, and how I am now the smallest looking person in our home. I have also received nice compliments about how proud people are of what I have done in my life, and that I am an encouragement to them to work on their own goals.
Even though I started losing weight for myself, it has been nice to have friends and family say nice things about me. It was very hard for me growing up because I was never that extremely thin child who looked like they were walking on sticks. My bone structure has been, and always will be, on the larger side, but know I am aware of that fact, and I do not plan on making myself look anorexic but be a nice acceptable weight, which my doctor finds an acceptable weight for my build and age. I am getting much closer to my goal, and wondering if I might consider losing another ten pounds. I do not ever expect to become as thin as I was when I was seventeen years old because in my mind that is an unrealistic expectation. If I try to set a goal that is unreasonable, then it will become disappointed, depressed, and unhappy with what I have already achieved.
All good goals must be set with success possible.
This is what people are now seeing, and I am finally believing the results are true:
Taken in the early summer of 2014.
I really like the difference, and I am finally proud of myself for being able to make a major change in my life.
5. I am eating a much healthier diet.
I take more notice now of what is in the food I eat. I do not just the calories, but I do look at the amount of sugar, carbs, and protein in the food. I also look at the amount of fiber available. I have not, at this time worried about the sodium content because some better food choices have much more sodium than the high-calorie food it is replacing. One food that is making an appearance in our diet much more often is fish. Fish is high in protein and low in calories, depending on which one you choose. Chicken and pork are also served more often than beef because beef is high in calories. I did find a chart on Pinterest that lists the different types and cuts of meat along with their nutritional values. This chart is going to play a role in choosing what meats we eat in the future.
What are the drawbacks to changing my lifestyle and losing weight? I will deal with that next time.
Wednesday, January 20, 2016
What Are the Benefits?
When it comes right down to it, the one question you must ask yourself is - What are the benefits of what I am doing? I.E. What are the benefits of losing weight?
In my opinion, here are some of the benefits for me.
1. I feel much better about myself.
Since I am doing this for me - first and foremost - then I am reaping all the rewards, and since I am in control, I am the one telling myself what to do. In essence, I am the one who can look at myself and say - you are doing great, and then pat myself on the back, and this makes me feel good about ME.
Do I really believe I am not getting outside help? Yes and no; there is no real help coming from my friends and family, per say, but there is God in my life who I know is also encouraging, strengthening, and supporting me, but it had to start with me. God can assist but not unless I do it; without me doing it, He cannot help. With that thought in mind, I do feel much better about myself because I started this process, and I am the one who decided I could stay with it and succeed.
2. My overall health is better.
Of course, my overall health would get better because I am carrying around a lot less weight. In addition, I am using my cane a lot less for walking. After my first knee surgery, I had a lot of problems with the new knee, and the foot on that leg also created a number of problems, the least of which was when it developed drop-foot; in case you don't know what that is, it is when the toes turn under causing you to basically trip over them or catch them on anything that gets in the way. After my second knee surgery, which went much better and the knee healed better, I was using a walker because of weakness in both knees. I did eventually do away with the walker in the house, but if I took a longer walk outside, I still needed it. Now I walk without the cane in the house, and sometimes outside of the house for short distances, and when I take longer walks outside, I can do it with just my cane. You see, sometimes my toes still turn under especially if I have not been doing my exercises with my foot.
Besides the walking, my blood pressure has gone down as a result of the weight loss, and that is always a good thing.
The last health issue is 'metabolic syndrome,' which means I was borderline diabetic. I was on insulin once a day and a pill for to regulate blood sugar twice a day. As the weight came off, my sugar levels went down and my doctor stopped the insulin, and later reduced to pill to once a day and then lowered the dosage of the pill. He is hopeful that at my next check up, I will not even need that pill.
I love being healthier. It also means I do not tire as easily because I have more energy.
3. I work out more at the gym, which I am truly enjoying.
More about that and other benefits next time.
In my opinion, here are some of the benefits for me.
1. I feel much better about myself.
Since I am doing this for me - first and foremost - then I am reaping all the rewards, and since I am in control, I am the one telling myself what to do. In essence, I am the one who can look at myself and say - you are doing great, and then pat myself on the back, and this makes me feel good about ME.
Do I really believe I am not getting outside help? Yes and no; there is no real help coming from my friends and family, per say, but there is God in my life who I know is also encouraging, strengthening, and supporting me, but it had to start with me. God can assist but not unless I do it; without me doing it, He cannot help. With that thought in mind, I do feel much better about myself because I started this process, and I am the one who decided I could stay with it and succeed.
2. My overall health is better.
Of course, my overall health would get better because I am carrying around a lot less weight. In addition, I am using my cane a lot less for walking. After my first knee surgery, I had a lot of problems with the new knee, and the foot on that leg also created a number of problems, the least of which was when it developed drop-foot; in case you don't know what that is, it is when the toes turn under causing you to basically trip over them or catch them on anything that gets in the way. After my second knee surgery, which went much better and the knee healed better, I was using a walker because of weakness in both knees. I did eventually do away with the walker in the house, but if I took a longer walk outside, I still needed it. Now I walk without the cane in the house, and sometimes outside of the house for short distances, and when I take longer walks outside, I can do it with just my cane. You see, sometimes my toes still turn under especially if I have not been doing my exercises with my foot.
Besides the walking, my blood pressure has gone down as a result of the weight loss, and that is always a good thing.
The last health issue is 'metabolic syndrome,' which means I was borderline diabetic. I was on insulin once a day and a pill for to regulate blood sugar twice a day. As the weight came off, my sugar levels went down and my doctor stopped the insulin, and later reduced to pill to once a day and then lowered the dosage of the pill. He is hopeful that at my next check up, I will not even need that pill.
I love being healthier. It also means I do not tire as easily because I have more energy.
3. I work out more at the gym, which I am truly enjoying.
More about that and other benefits next time.
Saturday, January 2, 2016
Harder Than I Made it Look
My daughter kept telling me that it looked so simple for me to lose the weight that I lost, but let me assure you, it is not an easy undertaking, but well worth the effort.
I may have looked easy from the outside, but inside it was a continual decision to stay with the program and the new eating style. I had to want this and want it very much, but it also had to be something that I knew I could live with. I could not take away the things I really enjoyed, and for me that really is chocolate and meat. Now, my intake of red meat has declined, but I have discovered that I do not really miss beef because I have a decided preference for chicken, turkey, pork (a definitely favorite), fish (but I check which ones are lower in calories), and occasionally ham (the spiral pre-cut ones that are easier to serve since they are pre-cut).
From my point of view, it has always been a matter of what I eat and do not eat, but it is now measured out in appropriate portions. At first, it was a pain to weigh everything out, but over the past year, it has become a habit. Last summer, when I was on vacation, I took my scale along, but seldom weighed out my portions because I did learn that over time you can determine some portion sizes by the look of them. Over the three weeks I was on vacation, I lost 7 pounds, so I did okay with not weighing out everything. Also, you will be surprised by what you find actually already recorded in the MyFitnessPal database. There were things there that I had not expected to encounter but found them anyway. It never hurts to do a search, you will be surprised at what you find.
The keys to any weight loss program are determination, perseverance, a true desire to change the way you eat, and making it a lifestyle change that you can live with. Did I ever think I could live on a weight management program that required I had to count calories? No, I never did because I tried it over thirty years ago and it was a pain to look everything up in a book, guess about things not in the book, and try to figure out how many calories in a portion of a favorite recipe. This app has made all of the possible, and I truly love having it as part of my life, and it really is now an integral part of my life.
So, the following pictures were done by my daughter to give and side-by-side view of both of our journeys over the past year, but the before picutres do date back to more than a year ago. It still shows what progress we have made.
I may have looked easy from the outside, but inside it was a continual decision to stay with the program and the new eating style. I had to want this and want it very much, but it also had to be something that I knew I could live with. I could not take away the things I really enjoyed, and for me that really is chocolate and meat. Now, my intake of red meat has declined, but I have discovered that I do not really miss beef because I have a decided preference for chicken, turkey, pork (a definitely favorite), fish (but I check which ones are lower in calories), and occasionally ham (the spiral pre-cut ones that are easier to serve since they are pre-cut).
From my point of view, it has always been a matter of what I eat and do not eat, but it is now measured out in appropriate portions. At first, it was a pain to weigh everything out, but over the past year, it has become a habit. Last summer, when I was on vacation, I took my scale along, but seldom weighed out my portions because I did learn that over time you can determine some portion sizes by the look of them. Over the three weeks I was on vacation, I lost 7 pounds, so I did okay with not weighing out everything. Also, you will be surprised by what you find actually already recorded in the MyFitnessPal database. There were things there that I had not expected to encounter but found them anyway. It never hurts to do a search, you will be surprised at what you find.
The keys to any weight loss program are determination, perseverance, a true desire to change the way you eat, and making it a lifestyle change that you can live with. Did I ever think I could live on a weight management program that required I had to count calories? No, I never did because I tried it over thirty years ago and it was a pain to look everything up in a book, guess about things not in the book, and try to figure out how many calories in a portion of a favorite recipe. This app has made all of the possible, and I truly love having it as part of my life, and it really is now an integral part of my life.
So, the following pictures were done by my daughter to give and side-by-side view of both of our journeys over the past year, but the before picutres do date back to more than a year ago. It still shows what progress we have made.
The before picture is from the summer of 2009, and the after is August of 2015.
Subscribe to:
Posts (Atom)