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Weight Loss and Life Style Changing Tips For the New Year

Friday, December 20, 2013

I started my weight loss journey 4 years ago in January, so yes you can make a resolution, stick to it, and make it into a new lifestyle. I lost 89 pounds in about a year and I kept track of all the steps along the way. I hope that by sharing some of these steps I can help a few people feel better. Of course these are the rules and tips that worked for me, but check with your doctor if you have conditions that require special care.
1. Decide to make a lifestyle change and make it part of the rest of your life. Success only happens if you are willing to make big changes and work hard.
2. Invest in a few items, food scale. measuring cups, measuring spoons, notebooks. If you can get a good scale with body fat measurements invest in one as well.
3.Commit to following your plan 6 days a week, eating and exercising 6 days a week. Take one day off a week to eat what you want. This will help boost your metabolism and help prevent diet fatigue. It also will help people curb binge eating. Knowing that you have one day a week where you can eat any of the items you are craving helps .
4. Believe in the in versus out theory and do the math. I used the in versus out theory and it worked for me. It takes a few minutes to figure out a plan for yourself but basically you need to burn off more calories then you take in to loose weight.
If it takes 3000 calories over what you burn to gain a pound reverse that and burn 3000 over what you eat to loose a pound. It is a pretty simple formula I used, of course it is not an exact science but here is how I did it. Note you need to rework your in versus out plan as you loose weight. First look online at basal metabolic calculators or rmr calculators, they will usually ask your age, height and weight. It will give you a number of calories per day that your body burns off just being alive not including any exercise you may do. Look at Spark People or other sites and see what weight you should be at, figure out a goal weight you want to be at. Figure out your time goal for your weight loss, 1-2 pounds per week is usually what is recommended.
1200-1500 calories is what is usually recommended per day but figure out what is right for you. Use spark people or another site to figure out how many calories you will burn off with your exercise, you will need to enter type of exercise and duration of minutes you will work out per session.
Then you will be ready to make your in versus out plan something like this.
Here is a mock in versus out plan for example
In 6 days of food 1300 calories per day x 6 days 7800 calories in
Out BMR or RMR 1400 per day x 6 days 8400 calories out out
exercise 6 days x 400 calories per day 2400 calories out
*you may want to add some calories to your out if you do a lot of housework or move around at work a lot, don't overestimate this though
add up all the in calories 7800 calories
add up all the out calories 10800
the difference between the two is 3000 calories
3000 calorie difference is a pound a week. You can adjust this to reflect your goals.
4. Use Spark People, it is a wonderful site, with calculators, information, recipes and more, and its available 24 hours a day!
5. Start a notebook, write in it daily, everything you eat and drink. Write down all your exercise. It makes you look carefully at everything you are doing.
6.Weigh weekly measure monthly. In your notebook before you start your plan take all your starting measurements, body fat%, weight, hips, thighs, chest, calves,neck,bicep,waist,ect. Weigh yourself once a week on your off day, always weigh at the same time morning is best. Measure yourself monthly to track progress.
example for your note book
January Start
weight
body fat
waist
hips
thighs
chest
bicep
January End difference
weight 6 lbs
body fat 2%
waist hips ect
thighs
chest
bicep
7. If you don't know how many calories are in it don't eat it. Track everything you eat every calorie including beverages. Spark People has a great calorie tracker even recipe trackers so you can enter a homemade dish number of servings and get a calorie count for it. Do not forget to weigh and or measure your food. Do not forget to add everything including coffee creamer and ect. Every calorie counts. My thoughts on beverages are go for water or calorie free, who wants to drink your calories when you can eat them? Don't forget alcohol counts too.
8.Ratios use spark people and look at your protein,carb ratios. Make sure you are consuming the correct amount.
9. Salt watch your salt, it bloats you makes you retain water. You can track your sodium on Spark People as well. Switch your seasonings you cook with use salt free ones like Mrs. Dash.
10. Fiber, I can't say enough about fiber. You can track your fiber on Spark People as well. I lost more weight and felt better after I started consuming enough fiber. I am a big believer in Fiber One cereal and bars. I eat the original Fiber One cereal 60 calories per serving everyday, I mix it in my lowfat yogurt.This will keep you regular, help with bloating, and keep you fuller longer. The cereal is not much more expensive than other cereals, buy it on sale and stock up, your health is worth it. The bars are great as well.
11.Exercise is so important. I exercise at home and prefer it. There are no excuses when the gym is in your home. Traffic, weather,drive time, ect. are all great excuses to skip the gym. If you have room for home equipment it really helps, there are great deals out there for equipment, you don't have to buy the best just something that works well for you. Find a few things you like to do and rotate them so you don't get bored. If you work out at home try doing it in front of the tv, use services like Netflix stream a few of your favorite shows and the time will fly by.
12.Hit the exercise hard. Work out hard 6 days a week. Sweat is your friend. I did 60-90 minutes per day of cardio and a full body strength training. Cardio and strength training. I believe in daily full body strength training. Don't be afraid of strength training, it will help you build muscle, make you leaner, and help you loose weight. I use a Jillian Michaels Body Shop machine, it is like a Total Gym. You lift a % of your body weight on it, you can also use it for pilates.
13. Water is important drink plenty if it. There are online calculators that can help you figure out how much to drink based on weight, activity, and the climate where you live.
14.Set a realistic goal for yourself and adjust your plan as needed as you loose weight.
15. Rewards, set small goals for yourself at milestones, maybe every 10 pounds reward yourself with something small. Maybe a new pair of work out pants, a dvd of your favorite tv series, a book, ect. This gives you little rewards along the way.
16. Precook. Pick a day a week where you prepare meals, portion them out and freeze them.This helps eliminate any excuses to eat out or cheat.
17.Protein bars are your friend. Protein bars are great full meal, full of protein, minerals, and vitamins. Have a protein bar and a banana for lunch and you will be full for hours. It is also a great low cost meal for under $2 you will be satisfied.
18.There are lots of food choices out there for every budget, whether you cook or don't, have allergies, or ect, just do some research you can find healthy meals.
19.Skip the fastfood, if you must eat fast food try Subway, they have all their calories listed on their website and have some healthy choices.
20.Enjoy your 7th day work hard all week and make sure to enjoy the 7th day, eat what you want.
21. If you and your significant other do this lifestyle change together it will be so much easier, if not maybe see if you have a friend who is interested. Let people know you have changed your lifestyle. Do not let anyone derail your plans or goal. Do not let people talk you into cheating or eating something you don't want to eat. If you must go to a restaurant on a regular day, try a chain that lists their calories online.
22. There are a few exceptions in a year, I allow Thanksgiving, Christmas, and 2 or 3 other days per year. These are days that I will eat outside the plan whatever I want. I don't want a diet version of Thanksgiving, I work hard all year and I enjoy that day and a few others. I add an extra work out day in that week instead of 6 days I work out 7 days that week. This does not mean to make an excuse every time there is cake at work or someone has a party, this means you plan a few days per year.
Do not let others make you feel bad about not having the slice of cake at work or a drink at a party, who cares what they think, your goal is most important!
23. Vacation. If you go on vacation, you should enjoy it, but have a plan. I only stay at hotels that have a full gym. I am at the gym at 3am on vacation, that way there is plenty of time to enjoy the day but I have gotten my work out in. Have a plan, if you are going to Vegas for 3 nights, plan to eat and enjoy for like two days, make sure to work out. Get right back on track when you get home.
24. Quinoa and Chia seeds, try them and work them into your food plans the benefits are amazing.
25. Sleep early, get plenty of rest.
26. Put you first, this is a hard one but it must be done. Put your health first before anything else, take care of you so you will be healthy and able to care for the rest of your family.
27. Dinner and done. After you eat dinner no more food. Have a healthy balanced dinner and that is it for the food for that day. I cut my food off for the day at about 4 pm, but I am an early riser. Get into the habit of no snacking after dinner. If you need some type of sweet have one Hershey's kiss after your meal, it's only 25 calories and it will curb the cravings.
Hope these tips help!
Happy New Year !


  
  Member Comments About This Blog Post:

POCKETFULOFSUN 5/28/2014 9:20PM

    emoticon This is great!

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MAY42014 4/27/2014 10:11PM

  You look amazing, I love all these tips, thanks.

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NICKLESPICKLES 2/6/2014 1:39PM

    Some great insight and awesome for maintaining that weight loss emoticon

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SALGUOD2 12/23/2013 8:55PM

    some really good ideas

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SEAGLASS1215 12/21/2013 4:43AM

    emoticon You have some great suggestions here!

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CHANGING-TURTLE 12/20/2013 5:04PM

    emoticon emoticon

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HOTPINKCAMARO49 12/20/2013 4:30PM

  emoticon emoticon emoticon emoticon

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Month by Month Progress

Tuesday, October 19, 2010

January 2010 (Sundays are eat whatever and however much I want days)
Pounds lost 12.00
Inches lost 9.50
(1200 Calories 1 hr cardio 30 mins strength per day)

February
Pounds lost 4.00
Inches lost 7.00
( tried middle range of calories and 1 hr cardio and 30 strength not as sucessful
eatting more didnt work well for me)

March
Pounds lost 7.60
Inches lost 6.25
(1200 Calories 60 minutes cardio 30-45 strength training)

April
Pounds lost 8.80
Inches lost 4.25
(1200 Calories 60 minutes of cardio 30-45 strength training)

May
Pounds lost 11.00
Inches lost 7.00
(1200 Calories 90 minutes of cardio 30-45 strength)

June
Pounds lost 4.00
Inches lost 3.25
( healthy bmi and weight tried to increase calorie intake to 1350 for 2 weeks, increase in calories didnt work well for me 60-90 minutes of cardio and 30-45 strength training)

July
Pounds lost 7.20
Inches lost 7.50
(5 days of vacation, worked out all vacation days but ate more, 60-90 minutes of cardio, 30-45 strength in healthy weight and bmi ranges first goal of 130.0 met, 1200 calories)

August
Pounds lost 6.20
Inches lost 5.50
(1200 calories 60-90 minutes of cardio 30-45 strength)

September
Pounds lost 6.40
Inches lost 4.25
(1200 calories 5 vacation days ate more but worked out all vacation days, 60-90 minutes of cardio 30-45 strength, made second goal of 120.00)

October
Pounds lost 8.2
Inches lost 2.75
(1200 calories 60-90 minutes of cardio 30-45 strength, made third goal of 115.00 and fourth goal of 109.00

Novemeber
Pounds lost 2.0
Inches lost 2.0
(1200 Calories 60-90 minutes of cardio 30-45 strength)

December
Pounds Lost 1.0 (already at goal weight)
Inches Lost 2.75
(slowly working up to maint. calories and Sundays will be my metabolism boost day of about 2500 calories) 1 hour cardio and 1 hour strength

January
Pounds lost 2.0(already at goal weight)
Inches Lost 2.50
(slowly working up to maint. calories and Sundays will be my metabolism boost day)
1 hour cardio 1 hour strength

February
Pounds lost (ALREADY AT GOAL WEIGHT)
Inches Lost 1.00
(working up to maint. calories, Sunday is higher calories metabolism boost day)
1 hour cardio 1 hour strength

March
Pounds lost (already at goal weight)
1.00
inches lost 1.0

  
  Member Comments About This Blog Post:

POCKETFULOFSUN 5/28/2014 9:22PM

    This is a great perspective. Thanks for giving ideas on how to organize the info. and track progress.

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SIERRAGOLD 11/22/2013 2:57PM

    This is a great idea to track like this. I'm going to start doing this right away.



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JUDYAMK 11/17/2013 8:57AM

    Thanks for posting I read your story on depression & how to beat it, as I am going through this also, with other issues. I at times feel like I am not going to make it. I like the idea of preparing foods ahead of time, as I make anything so I will do this today, I keep telling myself to, but have not as of yet thanks for the encouragement
Judy

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MOMMYFOTLAND 3/15/2011 11:48AM

    Hi! You are inspirational! I found you by looking at the leaders for fitness minutes this month... It looks like you've figured out what it takes for you to maintain and how much exercise you need to look and feel your best! I hope to be where you are- next year!

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No more waiting

Thursday, October 07, 2010

I realized something this morning, I have spent the last 8 years waiting.
Once i gained the weight everything was about ooooh I am going to go here when I'm thin, I'm going to do that when I'm thin. I started my weight loss journey January 4th 2010 and I have lost 70 pounds 4 more to go!!!! I had a thought this morning.... What am I waiting for?
I am the new me, there's nothing to wait for. It feels weird that I can do whatever I want, wear whatever I want. It is time to start living again and enjoying the new and improved me.
Now I know people will say u should be happy at any weight, but that overweight/obese person really wasn't who i am. How could i be happy being someone that wasn't really me?
I suffered with anxiety and depression for years and it has greatly improved while on my weight loss journey, I feel free again of all the baggage spiritually and physically.
It sounds weird to say it but its going take a little time getting use to the new and improved me . I'm starting to think about things I want to do, places I want to go. I guess this journey is almost over but a new one is starting.

  
  Member Comments About This Blog Post:

SIERRAGOLD 11/22/2013 3:43PM

    This blog really put a smile on my face!

Those are the words I'm saying to myself lately... I'll do this or that once I get the weight off. Really because I'm not capable of doing anything I want to, physically, like I used to.

It must feel so great to be where you are now! Good work!

emoticon

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70 pounds down

Tuesday, October 05, 2010

10 months into my journey and I have made it further than I expected.
It's been a long ride and a lot of hard work, but I have managed to loose 70 pounds, 56 inches, changed my lifestyle, and conquered anxiety and depression.
I have decided after reaching my goal of 115 that I want to loose 5 more pounds.
I am 5 ft 2 so 110 pounds would be a nice place to be. I know for me my obesity was an illness of my spirit. I was not well in my spirit after the loss of my parents.
I used food as a way to feel better. I used my obesity as a way to hide myself and stay away from events and people. I lived in a great black hole filled with depression and sadness. I am happy to say im now out of the hole and the world looks bright again. Colors look brighter, things look normal again. I believe that I have healed my spirit as well as my body on this journey.

I was able to achieve my results in 10 months by eatting 1200-1250 calories a day 6 days a week. I drink a minimum of 120 ounces of water daily. On Sundays I allow myself to eat whatever it is I want with in reason. I have always loved exercise so I work out 6 days a week minimum.
My husband who has always been pretty fit and healthy has now started eatting healthier and working out more and has been able to reduce his blood pressure medicine. We have started hiking on his days off and seeing some amazing scenery here in the southwest.

I remember shopping last fall and feeling so ashamed when a size 18 pants wouldnt make it over my hips. I am now wearing a size 4 sometimes 2.
I am back to my old self even smaller then I was before my weight gain.
It is hard to believe and some days I wake up expecting to find that large person.
I wake up every morning greatful to be in my body and with a healthy happy spirit.

For me I will not go to bed at night unless I :

1. have eatten my correct calorie intake for the day
( having Sundays as a looser day makes it easier for me)

2. have had my 120 ounces or more of water

3. have done my exercise
( i have a home gym lots of cardio eqipment and a Total Gym machine so it makes it easy )

The first 2 pics are of me at 175 and 185 pounds. i am the larger one on the right of the photo. The last 2 pics are me at 115 pounds.



  
  Member Comments About This Blog Post:

HAPPYJUNEBUG 10/15/2014 2:49PM

    Wow, what a big difference. I gotta do what you did! Great job! So happy for your weightloss. God bless you!

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SIERRAGOLD 11/22/2013 3:40PM

    Impressive! You don't even look like the same person and tan now too!

And what a nice looking bunch you all are!



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LOSLUNAS 11/17/2013 9:36PM

    Thank you all for the comments!


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HOLLYM48 11/17/2013 2:30PM

    Wow, great job! You look great. Way to go on your weight loss journey and I am so happy for you to be out of the sadness that you were in!

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LWADE1963 11/17/2013 2:27PM

    you look amazing. i am reading your entire blog and how very motivational you are.

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JESSSPARK 10/5/2010 1:56PM

    Wow, does not even look vaguely like the same person- make sure to get a new passport! :)

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KATHYKD1 10/5/2010 9:54AM

    Just happened to randomly read your blog. Great job! It's so inspirational. emoticon

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ALISONF2 10/5/2010 9:37AM

    Amazing! You look absolutely incredible. I cannot believe what you have accomplised in 10 months, your dedication is such an inspiration!

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THROOPER62 10/5/2010 9:23AM

    emoticon emoticon emoticon emoticon emoticon

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Just call me quatro

Friday, September 24, 2010

Ok so its official, I'm a size 4. Im so excited about it, I had not expected to get to this size.
Just about all the 4's I have tried on fit great. I recently revisited a store that use to be my favorite, I havent shopped there in years since they dont carry over size 16's. It felt so amazing to be back in there and know I could buy whatever I wanted well sizewise not dollarwise haha. I am a petite person so I have to buy pants that are short/petite. It is hard to find petite pants and now Im just wondering..... is everyone thin now? There are no size 4 pants or xs- s shirts. When I was larger all the clothes were always 2, 4, 6, now all I see is 12-14-16, Im not really complaining. Its not a bad place to be in, all the clothes are too big. I have been on the opposite side of that one and never want to be there again.

  
  Member Comments About This Blog Post:

JESSSPARK 9/25/2010 6:11PM

    Well, I think in the US we are up to almost 70% of adults being overweight or obese so it's not suprising that it's harder to find small sizes since there is not much of a market for it. I'd guess there are probably particular types of stores with more of those sizes, I'd guess pricey stores though..

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