Saturday, January 26, 2013
Oh what a week. The early part of my week was filled with drama. I don't think it needs to be all explained here, but I had a few days that I ate bad while thinking "what good is all of this food tracking and exercising doing me?". So it took me a couple days to break out of that funk, and I know the answer to my own pathetic, self pitying answer; I am healthier because of all of the work I have done. Short sighted, dishonest, unapologetic people be damned. I am doing this for myself, not to please other people.
Anyway, so that's how my week got started. About Wednesday I was feeling better and kicked myself in the butt and got back on track and tried to make up for lost ground. It was a crappy week for me overall, but not too bad in the area of weight loss is concerned.
Without further adieu, the numbers:
Weight : 214.4
Lost : 1.2
Total : 102.8
214.4 equals my all time low that I had hit just before Thanksgiving (I think that's when it was anyway). So I'm glad to have gotten back to that point. Still moving the scale in a downward fashion, albeit slowly!
Time to put this week to rest and look forward to another opportunity next week. Have a great weekend friends!
Saturday, January 19, 2013
I recently had someone ask me about my "recipe for success", so I thought about it and came up with some tips that I could give him, things that have helped me along the way.
I thought that since I had taken the time to write them down, I might as well share them with all of my friends. Of course I'm sure you all probably know these and follow them anyway, but still, I wanted to put them down for posterity. This way, if a new member comes along and asks for advice, I can point to this blog instead of trying to remember these tips each time :)
1. Drink lots of water! Flushes the system and helps you to feel full.
2. Cut back the carb intake. Carbs give you some quick energy, but don't really help you to feel full unless you have a lot of them.
3. Up the protein and fiber intake. Protein and fiber will help you to feel full longer which helps keep you from snacking.
4. Don't try to be perfect. Instead try to be consistent. having 20-30 minutes a day of activity is better than killing yourself everyday then burning out after a few weeks.
5. Find what works for you. We're all built differently and we respond to different stimuli, you have to figure out what your best path is.
6. Try to curb the negative self talk. Most of us have that inner voice that tells us that we are not worth the effort. When that voice speaks up, tell it "NO, I AM WORTH IT", and say something good about yourself. Believing in yourself can be difficult after years of self loathing so be prepared to "fake it 'til you make it"!
7. Set small goals. Don't try to wrap your mind around needing to lose 100 lbs or more, it's too big and seems impossible. Instead set your goal in 10lb increments (use 5 lbs if you need to). It's a lot easier to work towards losing 10 lbs than it is 100 lbs. Once you've lost 10 lbs you will have more confidence in yourself because you have achieved a goal and proven to yourself that you can do it!
Saturday, January 19, 2013
Ahh, the end to another week, I so look forward to Saturdays, the day that I eat what I want to eat! But more than that, it's the day that I see the fruit of my labors for the week, all the gym time and watching what I've eaten. Sometimes I'm glad when Saturday comes because I've had a bad week and now it's over; other times I'm glad because I've had a good and am happy to report how it went. This week went well :)
I made it to the gym 5 days (mon-fri) this week, which is good for me because usually something comes up and I miss a day. I still haven't gotten back into the strength training, even though I KNOW I need to... still doing the treadmill thing, 10-11% incline @ 3.1-4.1 mph. I do 5 minutes at 3.1, then 5 minutes at 3.6 then 5 minutes at 4.1, then back down to 3.6 for 5, then 3.1 for five and so on and so forth for a total of 60 minutes. There is lots of sweat involved.
Anyway, you didn't come here to read a thesis about the treadmill, you want to see the numbers, well I won't keep guessing any longer.
Weight : 215.6
Lost : 1.6
Total : 101.6
A small loss at this point is pretty good and I'm happy. Now I just need to get myself back into the weight room and do the things that I know I should be doing.
I hope you all have a pleasant weekend and a wonderful week.
Saturday, January 12, 2013
So this was the week to see if I could get myself moving in the right direction again. I got a good amount of gym time and my diet wasn't horrible, so things were looking pretty good. As it turns out I did get it moving in the right direction, not as far as I'd like of course, but I'm not going to complain!
My one mistake for the week came on Wednesday night. I ended up eating lots of all breast meat chicken nuggets which were of course breaded. Not cheap freezer section nuggets, these were fresh made and warm. If those weren't bad enough I also had 5 "spuds", decent sized potato wedges, breaded and fried. There was a lot of salt in those bad boys and my weight Thursday morning was 2 lbs over what it had been on Wednesday morning!
Luckily, I think I flushed all of the extra water out of my system before this morning and had a decent weight in. Let's get to the numbers:
Weight : 217.2
Lost : 1.4
Total : 100.0
Back to 100 lbs lost total (for the 3rd time!!). So it wasn't a great week, but it was better than a lot of weeks I've had recently and for that I'm thankful.
I hope all of you have had a good weekend so far.
Saturday, January 05, 2013
Hello and welcome to 2013, I hope you all had a new year's celebration that was just right for you, whether it was 'partying hard' or simply relaxing at home with loved ones (or alone even!). My new year's celebration was the same as it has been for 14 years, going solo to a party hosted by my friend and his wife. There was lots of snack foods and of course I enjoyed them :) I also brought and enjoyed some 15 year old single malt Scotch from a small Scottish distillery called Glenmorangie. Good stuff :)
So like a lot of people I snacked on not so good for you foods on new year's eve, then of course there were plenty of snacks for new year's day; sausage cheese balls, chicken livers, doritos, pepsi, chili bean & velveeta dip, cookies, tortilla chips, guacamole... Suffice it to say that I wasn't eating clean on the 1st of January. Of course there were leftovers so I wasn't eating clean on the 2nd either! My weight was up and I had Wed, Thurs, and Fri to get it down for my weigh in on Sat. So plenty of trips to the gym, a little intermittent fasting reduced calories and lots of water is what I used to cut back after a 3 day binge.
Let's look at the numbers:
Weight : 218.6
Gain : .6
Total : 98.6
So I came out of new year's week with a small gain. I know that I said last week that my goal was to be at or below 217.2 by today. What you all didn't know was that I had a fall back goal as well. The fall back goal was to stay below 220 and I did accomplish that one. There will be zero self abuse over this gain, I am proud to have only gained .6 this week after everything I ate! Also, when I said earlier that my weight was up I meant it. On Wed morning I jumped on the scale and it said 227.8! That's 9.8 lbs over the previous Saturday weight!!! Of course there were a lot of salty snacks during my binge so I'm sure there was some water retention, but still, that's a lot of weight to put on in a few days!
So I gained .6 lb for the week, I prefer to look at the 9.2 lbs that I lost from Wednesday to Saturday morning :)
I decided to enjoy myself and indulge this week and I'm glad I did. I ate a lot of bad food but it all tasted good :) Kind of gets it out of my system for a while and now I can concentrate on getting back on track and getting healthier. I hope everyone else had a good week with no regrets and is ready to hop back on the wagon and kick some butt!
Happy 2013, let's make it a good one!
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