The Health Benefits of Losing Just 10% of Your Body Weight by Birdie Varnedore, M.D.

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.

  

  Member Comments About This Blog Post:

PEPPYPATTI 1/13/2012 12:39PM

Awesome! Report Inappropriate Comment

SPARKYCARLEY 1/12/2012 10:56PM

I'm so happy to hear that you're getting healthier! Keep up the great work. HUGS. Report Inappropriate Comment

LHLADY517 1/12/2012 9:55PM

and thank you for reminding us about this very important milestone. So many times we get focused on the end number and forget all the little steps in between. Report Inappropriate Comment

SISTERDEAR 1/12/2012 9:34PM

Wonderful news - and great motivation to keep on making a difference for your health! Sue Report Inappropriate Comment

CRYSTLE4HIMTX10 1/12/2012 7:38PM

I bet you will continue to see even more improvements in your health. You should be so proud of all your hard work. Report Inappropriate Comment

Getting specific about your goals

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

  

  Member Comments About This Blog Post:

AAEEFDCA 1/11/2012 1:41PM

Great goals daily goals. Think I'll steel a couple if you don't mind, starting with the first one. Report Inappropriate Comment

CRYSTLE4HIMTX10 1/11/2012 10:57AM

Great goals. Report Inappropriate Comment

LILY8486 1/11/2012 6:06AM

AWESOME!!!!! This is a great blog... so encouraging with definite steps for people to attain and try... Wonderful how you are continuing to meet your goals!!! Report Inappropriate Comment

JUICENUT 1/10/2012 9:51PM

Yep, that is specific. I heard once that we would never give our child $100, send her to the store after telling her how much we really want food, with no detailed list The child may bring back Twinkies and Coke, quite content that it would meet her definition of food. And she would have complied with your request. In the same way we know we must be specific with a child, we must make our requests plainly known... Selah. Your goals are specific now. (In that, just find some grace as you build up to total compliance and change your lifestyle.) Report Inappropriate Comment

SPARKYCARLEY 1/10/2012 9:35PM

Don't you just love SP? We all came here just because we need to loose weight, and we get so much more. We're taught about everything from self-discipline to goal setting to exactly what it means to say you have a healthy lifestyle... body, mind and spirit. It's changed our bodies, our minds, our hearts... our whole world. We gain education, self-esteem, support that's second to none and make life long friendships. What other weightloss program offers that? Report Inappropriate Comment

LADY51 1/10/2012 8:31PM

Thank You, this is very helpful to me. Report Inappropriate Comment

DEADDY 1/10/2012 8:19PM

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LITTLEGUYSMOM1 1/10/2012 8:17PM

on your You are so right that it takes more than just setting goals to reach them. We need a plan of action, steps to take to achieve those goals. Thanks for sharing! Report Inappropriate Comment

slow day getting in the minimum

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.

  

  Member Comments About This Blog Post:

RGEETING 1/13/2012 3:04PM

Forward movement is always a good thing! even when it's slow! Report Inappropriate Comment

SPARKYCARLEY 1/10/2012 6:08PM

I know how you feel. I've had a few of those days lately. I think it's winter. Winter is dull and depressing and it takes away some of my energy. Report Inappropriate Comment

SEWINGMAMACDS 1/10/2012 1:19PM

You need those slow days - I had one yesterday too, Report Inappropriate Comment

MOUSTER 1/10/2012 8:36AM

some days we need those slow days... today will be an active day.. hugs Report Inappropriate Comment

SILVERBIRCH65 1/9/2012 9:47PM

Don't sweat the slow days! This is why we have to not overburden ourselves with too many microscopically planned out goals. I'm seeing some good work and here. You are hitting many of your important points. This is a success, not something to feel low about. Report Inappropriate Comment

Exercise, Goals, rewards, progress

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???

  

  Member Comments About This Blog Post:

RGEETING 1/13/2012 3:02PM

YOU GO GIRL!!!!!!! Report Inappropriate Comment

SILVERBIRCH65 1/9/2012 9:58PM

So I'm a little behind here... I'm going to say--be gentle with yourself. You are achieving tremendous goals--the important thing is to be able to sustain what you are doing. I'm not saying "don't push hard." I'm saying "appreciate that there will be times when you won't be pushing and flying like this, and that's just part of the process." It is SO EXCITING that you have had such a great week! Report Inappropriate Comment

SPARKYCARLEY 1/9/2012 7:22PM

Wow! Being married while you're losing has awesome rewards! lol It's been so long for me since I've been in a relationship that I never got to experience that. My big reward for my whole program and losing 75 lbs was to buy a new purse. It's all I could afford to do... but it's a great purse! lol But now I have 25 lbs to lose to get back to that original goal where I was before when I reached my goal the first time. I'll have to plan another reward. Thanks for the idea. I had forgotten about doing a reward. I hope you'll blog about your rewards after you get them. :-) Keep up the wonderful work. You are awesome. HUGS. Report Inappropriate Comment

MOUSTER 1/9/2012 2:09PM

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PEPPYPATTI 1/8/2012 11:36PM

Wow! Great on the weight loss & that you rewarded yourself. You definitely deserve it! Nice to see you got your Hubby on board too! Report Inappropriate Comment

LITTLEGUYSMOM1 1/8/2012 8:16PM

WOW! on the loss! Way to go! I love the rewards you have in place too. Report Inappropriate Comment

Tracking my progress in 100 Day challenge

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.
PRAY
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.
>
EAT
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.

MOVE
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.

  

  Member Comments About This Blog Post:

MYHEALTHYBMI 2/6/2012 2:50AM

I just found Linda Spangle's 100 days challenge, and downloaded the journal, then took it over to Fed/Ex (Kinko's) to have it bound. I was looking to see if there was a group here on SP that was doing this challenge--and my search led me to your page. I love your S.M.A.R.T. goals, and that you allowed yourself some flexibility--much more attainable. I will be on day 1 tomorrow, started looking ahead to answer the questions and realized what a powerful tool this journal is. Cathy Report Inappropriate Comment

RGEETING 1/13/2012 2:58PM

Happy Hoppy 100 day challenge! Sounds like a great plan! Report Inappropriate Comment

DEADDY 1/7/2012 7:59PM

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POTOMACSTATEWVU 1/7/2012 7:40PM

It's good that you are choosing goals which you find attainable for yourself. So many people don't set realistic goals, and it only sets them up for failure. I know you can do this if you really put your mind to it :) Good luck in your 100 day challenge! I had never heard before about the drinking half your body weight in water thing, and I find that really interesting. I should be drinking 11 and on a good day I only drink 4. I am definitely going to make that one of my new goals! Good Luck :) Report Inappropriate Comment

MILLISMA 1/7/2012 7:34PM

And I know you will do it!!! Great blog with great goals. Report Inappropriate Comment