Wednesday, January 08, 2014
It's still a bit cold outside today, but is finally slowly warming up. Starting to see closer to single digits of both temperature and wind chill within these past couple of hours or so. It was still quite cold this morning though with wind chill temps being close to around minus 30 range. So schools, some businesses, etc were closed for the day. So day two for me in a row of staying home.
Tomorrow though is expected to be cold, but not as cold as it's been. So if all goes well I go back to work. Hopefully my car still runs. I've heard reports of people's water mains to their homes breaking and being frozen. Thankfully didn't run into that so far. But have some parts of the sewage line mainly in my laundry room are frozen.
I've been able to cook some pretty tasty yet fairly healthy meals. So been able to stay closer to my calorie goals since being home bound pretty much. Haven't been able to exercise as much as I would like, but still getting some exercise.
Sunday, January 05, 2014
I've had the goals for quite some time of wanting to lose weight. I have had general ideas of how maybe to go about it. But with those it seems that I've been met with good, but somewhat limited success. I keep trying though.
This time of trying I now have more specific long term goals and action steps towards them. Thanks to the newer goal board setup via sparkpeople.
I've already started the journey a few days ago towards taking action steps towards my newer goals. I thought it would be a good time as any to share via blog about my new more specific goals.
For my longer term goals I would like to lose 40 pounds by July. That is my 6 month goal. And also I would like to lose a grand total of 75 pounds by December. If I lose more than that awesome. Not sure if I should or will have more long term goals added to that, but that's what I've got so far as far as my goals.
For my action steps towards reaching those goals I have a few things listed that I'm starting to work on. I'm up for any suggestions that maybe I should look at to add that may help. So for I plan on: drinking 8-10 glasses of water daily; to not skip meals and eat healthy snacks at regular intervals; work towards replacing each unhealthy food item with healthier options; do my best to eat within my recommended calorie range (If on any given day I go over that I won't get upset by it- the next day is a brand new day reset from the previous day). Then also as far as exercise, no less than 15 minutes daily for month of Jan; no less than 30 minutes for month of Feb; and then no less than 1 hour daily after Feb.
As far as the exercise I figure maybe breaking it up into 15 minute segments throughout the day if it doesn't work out that I have a full hour all at once on any given day to dedicate towards it. My schedule can sometimes get crazy, but I figure some exercise is better than none at all. And it may be easier to squeeze in several shorter spurts sometimes. Then the times that I'm able to exercise longer then taking that opportunity to do so.
I currently got a gym membership to a place that so far I enjoy going to. The people I've run into there so far don't seem to stare or anything. Most of them just go in and do their thing then leave. At the same time the ones I've encountered so far are also polite. I know it's pretty obvious that I'm a gym "newbie" with my paper and clipboard so I can keep track of my exercises. But no one there seems to mind. There is a wide range of ages and abilities I noticed that goes there which makes me feel better. I'm hoping that going there while I can afford to will help with my goals or at least get a nice jump start to those goals.
As far as the food part of things. That's going to be a struggle. I love food. There are certain things I've been able to stay away from or limit. But there are certain things that I just love to eat. So it will be an interesting journey with the food part of things.
My completed goal is that I previously lost a large amount of weight. I was 250 pounds, but have not reached back to that weight since loosing it.
My goal motivators are several. The two main ones I listed to summarize are: my health and quality of life.
The excess weight is starting to cause sleep and other issues that have been brought to my attention. I may need to have a ccap machine. It is a machine that forces oxygen into the lungs at night time with the idea that it keeps the airways open. I asked the doctor if I lost the weight could I ever be removed from it. And she said most definitely. The doctor said even a weight loss of 20% of total weight could possibly cut the amount of oxygen needed via ccap machine by almost half which in my case may mean a total taken off from the machine. In my case my airways are only partially blocked at night time, but its enough to totally block the air flow at times. During REM sleep she told me I stop breathing an average of almost 28 times an hour and during other sleep stages I stop breathing an average of once an hour (both averages are around a minute or so each time). According to the doctor that qualifies as me having a mild sleep apnea. Will find out in the next week or so if I will be given the ccap machine to use nightly.
So I don't get a good night's sleep even if I lay down to sleep for hours. That affects everything else. Energy gets drained quicker and get depressed because don't have energy. It just spirals down from there.
To me even the once an hour is enough of a wake up call to make some major changes. I'm not sure how long I've been going on like that with the sleep issue, but thankful was found out in time to be able to address the issue and make changes.
Getting all the goals and action plan written down too on a paper. I plan on placing that paper on my wall. That way I have visual reminder outside of online about my goals, action plan, and why it is I have those goals. Hoping it all works in helping with the positive changes. :)
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