Thursday, January 12, 2012
Dr Birdie posted this blog yesterday, and I want to write my response here to her question at the end of the blog:
What changes did you notice when you lost 10 percent of your body weight? What were some of the first health improvements you experienced?
I started my journey to live a healthy lifestyle weighing 252 lbs. I now weigh 218.5. So I have just come down 10% of my weight. I have not been to the Doctor since loosing, however by taking my BP at one of those machines at the pharmacy, I have lowered mine. It used to be 125/80, and has come down to about 116/70. I can not say that I consistently have more energy, although I am finding it easier to exercise than I used to. I have had knee issues having had my knees replaced in 2007, but that is improving, and with exercise, lower weight, my knees are not hurting as much.
My oldest sister, only 60 and only 4 years older than myself, had heart issues this year, with having to have three surgeries, ending with a double bypass. I want to avoid that by increasing my health, and making sure that I do not have those issues. I do take cholesterol medication and am working on lowering my cholesterol, but so far that has not happened.
Thank you for reminding us that only 10 % weight loss can make a big difference.
Oh and as I have read that for every lb you weigh you put 2-3 lbs pressure on your knees, in loosing 33.5 lbs, I have decreased that pressure on my knees by 67-100.5 lbs. that is a significant difference!!!!!!!!!!!!!!!!!!!
Yes even only 10% of a weight loss can make a big difference in our lives, and bring health benefits.
Tuesday, January 10, 2012
The following is from the Healthy reflections email for today.
"I have always wanted to be somebody, but now I realize I have to be more specific."
- Lily Tomlin, actress
"Getting specific about your goals
Are your goals detailed enough for you to reach them? We all have aspirations and we are better off for having made them. But if your goals are too vague or unstructured, you'll find that attaining them is difficult. Wanting to lose 30 pounds is a wonderful goal, but you need a plan to get you on the right track. These things don't happen overnight. Today, think about your goals and form a plan to achieve them. Write them down, chart your progress, refer to them as often as you need to stay on track, and most importantly, hold yourself accountable."
Several things that SP has taught me is how to make my goals specific. Also detailed. Also planned out so that I can know if I can keep them. And achievable. And accountable. And so that I know that I can keep track of them and feel like I can fulfill them.
Before I came to SP I did not know how to write out or set goals for myself. But now I think that I do know. And it has not only made it possible for me to be successful, but also more confident.
And yes I have met my goals for today,
1) time in the word of God and prayer this morning
2) 40 minutes of exercise (10 walking, 10 swimming laps, 20 water aerobics)
3) 7 vegetables
4) 10 cups of water
5) so far 6469 steps
6) 8 hours sleep last night
Monday, January 09, 2012
I overslept this morning.
So I have been rather tired all day, and have not felt like doing much of anything.
I have stayed within my calorie count.
I read my Bible and prayed early this morning.
I have drunk 9 cups of water.
I have not done my exercise yet, but plan to in just a few minutes. It will probably be the minimum.
I have also had 6 vegetables and fruits.
Be back after my exercise.
I did 10 minutes on the exercise bike, and one lower body strength exercise.
Sunday, January 08, 2012
When I joined SP last June, I could hardly ride my exercise bike for 10 minutes. And to do it every day was an impossibility. Or so I thought. At least at that time it was.
Now I am exercising by riding my exercise bike 30 minutes a day, or walking 30 plus minutes a day, or going to the gym and walking on the treadmill. Yesterday, I did 15 minutes on the treadmill and 15 minutes on the exercise bike at the gym. But I was also able to use the elliptical earlier in the week. Did it for 10 minutes. I think that is making progress.
Well the progress actually shows off in that I lost 6 lbs this week. I have a hard time believing that, but that is what the scale read, and I got on and off several times. I had not lost for several weeks, and then it was a lb here or a half lb there.
So I started to think about the fact that I really need to set some rewards for my making progress, and meeting my goals. I guess that is something that I can look forward to. One reward that is already on the books is that when I get down to 200 lbs, my husband will buy us new mattresses for our bed. Our current ones are 10 years old. So that is something that I am looking forward too. Only 18.5 lbs to go.
But I also just went under 220 lbs which I haven't been for over 15 years. Shouldn't that be rewarded???? So today I decided that I would buy myself a new pair of silver hoop earrings for the 220 lb mark. Then this morning my husband got on the scale and he weighs 198.5. So on the way to church I asked him how he will feel when I get below his weight. WOW. His response was that I should weigh less than he does. Yeah, I think so too. So I asked him what reward did he think I should have for getting below what he weighs. His answer was that it was so close to the 200 lb mark, that the mattress should count for both. I said NO WAY, it deserves a separate reward, so we settled on a weekend away at a hotel in down town FT Worth or Dallas. (later when I talked to my daughter about it she said that Ft Worth would be better because you can pretty much walk every where you want to go there). So he agreed.
So, dropping below 220 - reward new silver hoop earrings.
dropping to 200 - new mattresses for our bed
dropping below 198.5 - or I guess if my DH looses weight, below him - weekend away
Sounds like fun doesn't it???
Saturday, January 07, 2012
I set my goals to be specific, attainable, doable, and achievable. I didn't want to set goals that were way out there that I would not be able to accomplish.
Each day my goal is to pray first thing in the morning, and read my Bible, using a chronological plan of the things that happened, rather than straight through. I can do that. I read through the Bible last year.
I didn't set my goal to eat no sugar, no salt, no chocolate, no caffeine, no soda. I want to be able to eat those things if I want to. But I do want to be eating healthier. So I set the goal to eat 4 or more vegetables and fruits. That is doable.
I didn't want to set the goal to drink gallons of water. But I had already been able to manage to drink 8 cups of water a day. So I set that as my goal. I have since been drinking 10. I learned yesterday in my SPARK LIVE class that I should drink half my weight in water. I calculated that and that would mean I should be drinking 110 ounces a day, or 13.75 cups of water. Way more than I am. So, I guess I can try to increase little by little. But for now my stated goal is 8 8ounce cups of water, or 64 ounces.
I didn't want to set a goal to exercise 30 minutes every day, because I knew I wouldn't. NOT EVERY DAY. But on some days yes. But I knew that if I set the goal to be 10 minutes a day, I could do that. So that became my goal.
So now it has been nine days into my 100 day challenge. I went through my stickers, and decided on which ones I am going to use to REWARD myself with each day on my calendar. And every tenth day, I have chosen a larger sticker which is a frog. Last year at my anniversary I blogged about the meaning of frogs in my life. My husband being my frog prince. I intend to get 10 frogs and make it all of the 100 days in my challenge.
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