ELAYNE39   19,918
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ELAYNE39's Recent Blog Entries

Junk in = Junk Out

Tuesday, April 23, 2013


Simple concept that works every timeÖ I eat junky food, I get a junky result. The last two weeks have been an interesting study for me. I thought I pretty much had my eating under control. Apparently I had another lesson to learn. I binged on crap. Chocolate covered granola bars, cinnamon rolls, marshmallows (stale, but still edible), chocolate chips, old weight watcher bars, ice cream barsÖ. Up until two weeks ago, I didnít touch that stuff. So after the scale showed me the results of two weeks of not sticking to my eating plan and eating extra junky food (yep seven freakiní pounds worth), I had a long soul searching session with myself. What changed to set me off? I think itís a self esteem issue. I have a real crappy squat. I decided to seek some help to try and fix it. The last three weeks I have been working with a rehab guy to figure out and fix my issue. Needless to say he figured out that my glutes donít fire and I have hip mobility/stability issues (which the glute issue is a part of). To make matters worse, Iím in good shape so that certain muscles are over compensating for what the issue is. It has been frustrating trying to figure out how to get things working properly again and to build it back up. I have been feeling like I am failing at it. This essentially put me in the ďyeah, I know I shouldnít eat five chocolate covered granola bars, but donít really careĒ mood. I was looking for solace and comfort in food. Not where one should find it, nor does it solve any problems.

So, now that I have figured that out, Iím back on track. Iím not failing as I am actually trying to make things better. Plus, once I get things working better, some of my hip pain issues will be addressed. I need patience and diligence in doing the rehab stuff. It will happen, just not as quickly or easily as I had hoped. So my journey took a little detour. We have to learn what we have to learn in order to be successful in keeping the weight off. This week is going to be so much better now that I know what was bothering me.

  
  Member Comments About This Blog Post:

ANDREAG89 5/2/2013 1:48PM

    I feel for you and could have written that menu myself - "i ate it and i don't care" leads to that self-loathing when pants don't fit. (sigh)

I'm sorry you went through it, but glad to hear you got back on track after two weeks. I took off too many weeks or months and gained it back. You DON'T want to be there!!!

Stick to it - I love the image you included. Slow progress is progress. Your story gave me a boost, so I thank you for that!

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GMKLEIN 4/30/2013 8:00PM

    emoticon I am glad to hear that you found the problem.

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JUMPINJULIE 4/24/2013 7:55PM

    I'm glad you figured out what was wrong. We learn the most from our mistakes. You can do it. I hope you feeling better.

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LADYFROMTHEWOOD 4/24/2013 8:57AM

    I was just talking with someone else about how the SUCCESSFUL losers/maintainers all seem to be the ones who do some deep soul-searching as they lose. You figured out the reason behind your junk binge, and are addressing it! And by sharing your journey, you are helping all the rest of us.
You got this.

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RUNGRL2013 4/24/2013 7:18AM

    You're learning more and more about yourself..AND...you're taking actions to correct and improve what can be worked on. I say emoticon to you for that! You know I'm guilty for also seeking comfort in treats that sabotage our efforts; but you get back on the saddle each time and remember that it's the whole journey that counts (I think you told me that once, emoticon ). Keep going step by step, minute by minute and I hope your hip continues to get better each day. You're no failure, girl--that's for sure! emoticon emoticon emoticon emoticon emoticon

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REXTINE1 4/23/2013 7:46PM

    If it went on fast, it usually comes off fast. Congratulations on being back on track.

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CONFIDENTLY_FIT 4/23/2013 6:00PM

    I hear ya...none of those things in my house either or it will be bad news.

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JOYINKY 4/23/2013 5:47PM

    We grow by making mistakes; anyone that never makes mistakes doesn't do anything! Glad you've figured it out. How many times I've passed up something good only to eat it days later when it was past it's prime! We're worth more than that! The things you binged on are things I still can't keep in the house even after all these years. I can enjoy them but have to buy a small amount or enjoy them out. Here's to learning from our slip ups! emoticon

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LOVESTOWALK49 4/23/2013 12:18PM

    I hope you feel better. good luck.

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Short Update

Tuesday, March 19, 2013


My weight has been reasonably stable the last couple of months. I have mixed emotions about that. On the one handÖ.yay! I think I found somewhat of a maintenance groove. On the other handÖboo! I donít get really many more calories to eat. It will be interesting going forward to see what happens. I have put on a bit of muscle in the last 6 months. I figure at some point that will settle in and then weíll see what happens. I did a bodpod in December and came out at 19.5% body fat. Iíll do another bodpod in May to see if what I think is happening is actually happening. I have been working to add heavier weights to my lifting days (I only do two days most weeks). So, May will tell if it has been working. On the plus side, my arms will look good in sleeveless tops (even with the batwings!).

Iím going to try a yoga class next week. I think I need to also work on flexibility. My IT bands and hip flexors are tight so my squat totally sucks. It would be nice to get more flexibility. I just hope I donít hurt myself!

To keep this weight loss journey, you have to keep trying new things. I think if I ever get my squat to be fairly decent, I might attempt getting certified to teach kettlebells. I love kettlebells. They are so versatile and a great mixture of strength and cardio. Yet another goal to accomplish.

  
  Member Comments About This Blog Post:

REXTINE1 3/28/2013 1:53PM

    emoticon It sounds as if you're doing great to me.

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MPLSKEN 3/25/2013 1:22PM

    emoticon
Sounds like you are doing great. I love the BodPod! I really should do it again and see how I'm doing.

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JUMPINJULIE 3/21/2013 2:32PM

    Awesome. Yoga is so much fun. I should get back to doing it.

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BECKYSFRIEND 3/19/2013 8:44PM

    emoticon

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LJCANNON 3/19/2013 7:24PM

    emoticon Congratulations on the Progress you have made with the Weight Lifting. I think the Flexibility will come, just have to be patient!

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MARISPHERE 3/19/2013 6:30PM

    Sounds like you're doing well and you have a good plan!

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NEW-PAMELA-BERG 3/19/2013 2:40PM

    I always believed I could create the job I wanted, but for some reason I didn't apply that concept to my personal life. I am ready to create a new me! emoticon emoticon

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JOYINKY 3/19/2013 12:03PM

    I love my yoga class; you grow in the class. Go in and do what you can do with reasonable comfort; it takes several classes to get the rhythm of it. There's lots to learn but it will make you feel great! It takes a long time to unlock those hips! It did for me anyway. It will make your other activities better.
I don't get more calories now than when I was losing. But, I lost at 1800-2000 a day bringing me to maintenance slowly. I can't maintain at that without a lot of exercise. You will find your balance. emoticon

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MIATIA1 3/19/2013 11:40AM

    Have fun with your Yoga class..!

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What I know about weight lossÖ

Wednesday, January 09, 2013

I know how to lose weight. I have done it. Does that make me an expert? Not really, but it does make me one of the most knowledgeable people regarding weight loss for MY body. Not for yours, just mine. We each have different weight loss strategies. What works for me, may not work for you. With that said, there are some common weight loss issues. Here is what I consider some common weight loss things you need to know. There are a lot, but Iíll limit myself to twelve.

1. Iíve said it before, life is not fair get over it. Some people are blessed with super fast metabolisms, you are not. Move on.

2. Weight loss plans are easy. Itís the everyday choices that are hard. I have this poster hanging in my work cube.



3. Losing weight (and keeping it off) requires sacrifice. Yeah, you can eat what you want. But to make it work youíre going to have to give up some things. For example, you canít eat crappy food every day. Yes, moderation is an option, but you are still sacrificing by not eating how much you really want. Sometimes you just have to say no. Again, I have this poster in my work cube to consider when people bring in the treats.



4. The scale does not measure all progress. Depending on what youíre doing for a work out, you may actually see weight gain as you put on muscle. Donít give the scale power. It is only one tool and method of measurement.

5. Forgive yourself. You are going to make less than optimal choices. Learn from your missteps and forge ahead.

6. Treat yourself as you would treat a friend. That inner voice that keeps telling you that you canít doesnít really know you.

7. Accept your body flaws. Like family members, you donít get to choose these. Short of surgery, your body flaws arenít going away. Heck, at 19% body fat I still have batwings under my arms and a pooch. At my age (Iíll just say Iím 50+) things are not going to spring back. You donít have to love them, just tolerate them (like you would your idiot brother-in-law).

8. Donít expect to take weight off one way and maintain the weight loss another. If you go back to eating like you were, you will go back to looking like you were. This is a lifestyle change, not a one time shot.

9. Your exercise plan should be sustainable. Can you really exercise 3 hours a day for the rest of your life? I have other things I have to do. Figure out a reasonable schedule that you can stick to.

10. Donít put an artificial deadline on your weight loss goals. It doesnít matter if it takes you 6 months or 16 months to lose the weight. There is a lot to learn in the weight loss process. There will be setbacks. There will be plateaus.

11. Losing the weight will not solve all your problems or guarantee you will be happy. You need to deal with your issues along the way. Thinking "if only I were thinner" will hold you back. Take care of it.

12. Love who you are. You are not a number on the scale. You are not the ďmeat suitĒ you are wearing. You are the person on the inside. That person is pretty incredible and strong.



  
  Member Comments About This Blog Post:

RUNGRL2013 1/21/2013 5:04PM

    Loved this blog, esp. #7! Lol, but 19% body fat!!!! Dang girl! Thanks for sharing, just what I needed to read tonight. I think you're awesome! emoticon

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MIATIA1 1/13/2013 4:01PM

    Nice blog and so true.... Thanks for sharing.....

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BECKYSFRIEND 1/10/2013 11:03PM

    emoticon

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JUMPINJULIE 1/10/2013 6:00PM

    Awesome blog. Everyone of the things on the list is competely true. We all need reminders of the truth every now and then.

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REXTINE1 1/10/2013 2:36PM

    A whole lot of common sense here. Good blog.

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_RAMONA 1/10/2013 11:40AM

    I LOVED this blog!!! THANK YOU!

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MPLSKEN 1/9/2013 10:37PM

    emoticon emoticon
This was an absolutely GREAT post! The only thing I disagree with is the 4th sentence (the sentence, not the 4th numbered item). You seem like an expert to me!
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SH9719 1/9/2013 8:00PM

    I think we all need to set a goal date, without a goal date there is not accountability. I do believe though that that goal date should be based on ones plan and experience and is extremely adjustable. I have a tight goal date so my calorie range on SP stays tight, but the date is adjustable. As I approach my goal the lose rate is understandably slowing down so I will not lose any sleep over moving the date out. But, having the tight date motivates me to push it harder. I am in the Pete Thomas school of thought, Lose it Fast, Lose it Forever.

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PMRUNNER 1/9/2013 2:26PM

    Your comment about the goal and a specific date was spot on. I have lost 20 lbs and am stuck at a plateau. I am still working on it, but I realize that I will move off the plateau and continue progress. I don't need the added pressure of thinking I will fail if I do not do it by a certain date!

It reminds me of some of the best advice I had about running marathons. If you are a novice runner, your goal should be to finish. Then when you do finish, you can celebrate your achievement. A friend of mine got into running and the running bug bit him hard. He decided he was going to run a marathon and qualify for Boston on his first marathon. He went from a casual runner to an aggressive training schedule and ended up with a stress fracture in his tibia. After laying off running, he ran a marathon in upstate NY, coming in in 3:38 (much faster than I have ever run, but well off his target and a bit disappointed). If he had been more realistic/less aggressive, he would be psyched about his accomplishment.

I like how a lot of folks have set up milestones to map their progress and plan how they will celebrate/mark each milestone along the way.

Thanks for sharing!

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ELAYNE39 1/9/2013 2:00PM

    Ladybug,
What I mean by artificial date is just that. There is no date by wich you have to reach your goal. It is important to reach the milestone, but not necessarily by some date you pick. For example, you set your goal to lose 10 lbs by the end of January 2013. Why do you have to assign a date to the 10 lb loss? If it takes you until the end of February, are you less successful? I'm not saying don't have goals, but when you reach the goal is not the important part. Too often I see people place dates on their goal, not reach the goal by the date and think they failed. Losing weight is not a straight line slanting down. There tends to be more of a zig zag pattern to it.

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LADYBUG1943 1/9/2013 1:50PM

    What do you mean "artifical date" for goal? I'm curious because it seems that for me, setting a goal means an automatic failure. But going without a goal at all doesn't work either. In the past year, I've achieved two goals: one was an arbitrary one, the other a fitness alone goal for my chorus competition (so I'd be in shape for the grueling, tiring week of competition).

I've yet to learn in a permanent way, though, how to set all goals to be ones I take seriously.

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STONECOT 1/9/2013 1:03PM

    Tough love, but very true.

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LAURAHNTR6 1/9/2013 12:14PM

    Very nice blog! I enjoyed it - thanks for the lessons & reminders! emoticon

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ANDREAG89 1/9/2013 10:15AM

    Very nice! Thanks for the lessons, the encouragement, and the REALITY of your lessons.

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LOVESTOWALK49 1/9/2013 9:48AM

    Wonderful blog. emoticon

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KANOE10 1/9/2013 9:18AM

    That was a wonderful blog. I agree with all of your steps. You have a realistic positive approach to weight loss and maintenance..Excellent and inspirational!

Thanks for a great blog.

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Why Can't I Just Do Cardio?

Friday, November 30, 2012

Here is a link to a blog that I think explains why just doing cardio alone isn't really enough to easily keep the weight off. I LOVE this woman's blogs. She totally gets the weight loss and maintenace struggle.



blackgirlsguidetoweightloss.com/qa-w
ednesday/qa-wednesday-why-cant-i-just-
do-cardio/

  
  Member Comments About This Blog Post:

FAITH__IN__ME 12/4/2012 9:25AM

    I agree.

Muscle burns more fat, so weights are such an important part of the journey!!

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REXTINE1 12/1/2012 6:18PM

    Amen.

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BECKYSFRIEND 12/1/2012 10:58AM

    emoticon for the info

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SANDYCRANE 12/1/2012 9:05AM

    Great information. I am going to start focusing more on lifting weights. I have a weight bench that my son used, might as well use it. Thanks.

emoticon emoticon

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EBURGITE 12/1/2012 7:47AM

    great info! thanks.

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NUTRON3 12/1/2012 6:03AM

    Thanks for sharing

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JUMPINJULIE 11/30/2012 10:13PM

    Excellent link. Thanks for sharing. emoticon

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SKEEWEE2MEK 11/30/2012 9:01PM

    Yep, thanks for sharing. Proud to say I DO strength train!

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JULIA1154 11/30/2012 8:52PM

  I'm looking forward to reading this - thanks for sharing the link to what looks like an interesting site.

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KARRENLYNN 11/30/2012 7:52PM

    I can say without a doubt that is the most involved answer I've ever gotten to that question! Makes sense though.

Thanks for sharing and have a great weekend,

Karen

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SLENDERELLA61 11/30/2012 7:41PM

    Thanks for the link to that blog. Good one!

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There are still lessons to be learned, even once you lose the weight.

Thursday, November 29, 2012

Havenít blogged for a while. I havenít felt that I have much to say. I just keep plugging along on my eating plan. Thanksgiving was reasonable. I have come to the realization that I have a ďsugar problem.Ē If I eat food with a lot of sugar, it makes me crave more sugar. I kind of already knew I had this sugar problem, but really did not acknowledge it. What hit it for me was doing the cleanse right before Thanksgiving. The cleanse was good and not overly harsh (in other words it wasnít a colon cleanse), but part of the cleanse process was to keep sugar to a minimum. So I did. I got done with the cleanse the day before Thanksgiving. (You have to time these thingsÖ..LOL!) To make a long story short, the pie set me off. I was planning on only having one piece of pie. So I had one piece after the mid-day feastÖÖand then another for dinner. Not a total wreck, but not a good choice either. Friday I found I could not resist the cookies my daughter had out. Saturday, I had a few more cookies. (Which gave me a sugar crashÖ.did not like that much.) I finally got a hold of myself Sunday. Sugary foods need to be avoided as much as possible by me if I want to keep the weight off. The ďOh whatís the harm in oneĒ attitude needs to go. There is harm in just one for me because it sets me off hunting for more. Doesnít mean I will never have another cookie or piece of pie again. It does mean that Iíll think twice before I do and will need to plan on how to avoid eating more of it for a few days after. There are still lessons to be learned, even once you lose the weight.

  
  Member Comments About This Blog Post:

SLIMMERJESSE 12/16/2012 10:08AM

    That's the line that sinks me every time! (smiling)

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LINDAMARIEZ1 12/16/2012 10:05AM

    You are not alone in this! "Bet you can't eat just one" hits about 1/2 or more of us! emoticon

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PINKANGEL73 11/30/2012 7:38AM

    We are all different and the most important thing is to understand and acknowledge our own problem areas so we can deal with them. I also love sweet things but I've found that since I recognised it as a problem, started reading labels and stopped eating diet versions of anything but dairy I am far more in control.

I eat regular portions of unrefined carbs to keep cravings at bay and find I am now able to eat regular planned treats so I don't feel deprived. But I choose treats carefully. I pick dark chocolate which only takes a little to satisfy me whereas if I had a big bar of milk chocolate or a box of truffles I know I would just keep going back for one more.

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LVMAMAW 11/29/2012 9:50PM

    You are not alone. But you are so smart for realizing and addressing the situation! Of course you would be smart...your name is Elayne, after all!! (my name is Elaine as well, just spelled differently) emoticon emoticon emoticon emoticon


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MOBYCARP 11/29/2012 5:08PM

    The tricky thing is that the fine points are so personalized. I can have hard candy. I can even have pie, if I map it out and control it for a small slice per day. I can't afford to take something off a buffet of desserts in a social setting. Technically, I could live with a small serving; but limiting myself to a small serving on one (or worse, two) things is very, very hard.

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JUMPINJULIE 11/29/2012 2:10PM

    I'm glad you found out that sugary food is not for you on a regular basis. Mine is Soda i have manged to cut way back but i can't drink it late at night because then i want to eat food A and B i'm wide awake. I'm glad your thanksgiving was good. emoticon

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PRESBESS 11/29/2012 12:48PM

    We share the same weakness... desserts! Oh how I love them! I must say, on Thanksgiving, I enjoyed myself immensly... homemade apple pie, homemade pound cake, rum cake, lemon cake, pecan pie and carmel cake were all apart of my feast. However, except for the apple pie, I only had a sliver of the other delights! Nonetheless, I did have them all and I am happy to report it did not add once ounce of weight. :)

Sorry to go on and on about my love affair with these sweet treats... as you can probably tell I Love Desserts!

shliipp!
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JOYINKY 11/29/2012 12:19PM

    Elayne, I have the same problem. I am doomed once I have that first piece. I control it by controling what comes into MY house. I will enjoy a dessert out; either at a restaurant or at someone's house. I'll even occasionally bring one small one home from the grocery. So, I don't forbid myself anything, I just try to control my access. When I do have it; I do enjoy it. If I have it here for guests; it goes when they do. If not with them, to a neighbor or one of my kids homes. If I made myself a pumpkin pie; it wouldn't be one piece a day; at the end of the day the pie would be gone. When I start trying to convince myself otherwise; I now remind myself that's stinkin' thinkin'. Always do what you've always done and . . . I think we all know the rest.

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REXTINE1 11/29/2012 11:15AM

    In 1999 when I started (because my right knee hurt too much to sleep) I ad Pritikin - no sugar, salt, caffine, cholesterol, or fats. The idea was to avoid all of those, which left you with a very unrefined food diet. But as long as I stuck with it, I had no cravings and ate all I wanted every day. There are a lot of processed foods that set me off.

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LADYFROMTHEWOOD 11/29/2012 11:14AM

    I'm the same way with sugar but find the more I recognize it, the better I can control it. And I also find that that cookie or piece of candy didn't taste nearly as good in reality as it did in my imagination, so it makes resisting the first bit easier as I learn these things. I'm proud to hear that you are being so self-aware! That's half the battle.
Best wishes on your journey to a healthier you!
~ t.

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BOHEMIANCAT 11/29/2012 10:01AM

    Years ago, When I weighed a LOT less I went to Overeaters Anonymous to support a friend. They said not to eat anything that contained white sugar or white flour because that would cause a trigger to binge.
Sugar is hard for a lot of people, so hang in there!

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NELLJONES 11/29/2012 10:00AM

    I have my own problems with certain foods. I only have control over the first cheeto, or pretzel, or reeses. After that it's too late until I am done. I do have the tools to avoid the first bite, however, and I use every tool I have to do that.

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ANDREAG89 11/29/2012 9:12AM

    I know it's hard to dig yourself out of the sugar container once you fall into it. I guess we just have to remind ourselves of what we'll feel like after the sugar-binge, which is what you noticed with the crash and with the craving for more after having the first piece of pie. That's the trick - finding a way to stop and think before digging in to that second piece or second set of cookies.

When you find the magic answer, please share. :-)

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NASFKAB 11/29/2012 9:11AM

  we all have our cravings best thing is moderation

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SANDYCRANE 11/29/2012 8:59AM

    Just keep the sweets out of the house is the best advice I have. But that is now always possible. We had some oreos in the house and I took several steps not to eat too many of them. I read the nutrition label and noted the calories. I had to have a taste so I broke off a little piece. I bet I managed to have less that 2 cookies before they were gone. If you must, have a small bite. It helps to have the cookies out of sight also. I am not an expert, sweets are tough for me also. I am sure you have heard all this before, just realize that you are not alone.

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