Tuesday, February 05, 2013
I'm taking a few minutes today to think about how far I've come and what it's been like to get here.
At time of writing, I've lost 21 lbs in a bit more than two months. Although I've had a couple of challenging days; in all, it really hasn't been that difficult. The changes in my lifestyle have been coming on so gradually that they haven't been painful.
I started out just tracking my food intake to see what I was eating. My daily calories were consistently way too high; so I started cutting back and finding things to eat that I enjoyed, filled me up, but stayed within range. The motto "Don't drink your calories" really helped with that.
When I started staying within calorie range, I noticed that my protein intake was consistently way too low, so I started making an effort to boost that. That resulted in my feeling fuller and more energetic.
Meanwhile I started doing at least 10 minutes of SP video exercise each day, beyond my minimum 30 minutes of dog walking. As I got stronger with the videos and more energetic with my better nutrition, I felt more inclined to exercise. The more I exercised, combined with the better nutrition, the lighter I got and the easier it became. Enter new motto - "It's not getting easier; I'm getting better!"
This encouraged me to increase the exercise, which made me start craving fresh water and more fruit/veggies, which made me lighter and more energetic, which encouraged me to increase the exercise... Before I knew it, I was exercising a minimum of 30 minutes, but often up to 90 minutes in a day and eating/sleeping well.
Looking forward to the next 21 lbs, and the next...
Sunday, January 20, 2013
Yesterday, I was doing everything right. I had done stretching, cardio, and strength training (and lots of it), drunk my eight glasses of water, and was close to a perfect day for food (just needed to get a bit more protein in, but I had calories left to do it). I chose to eat 3/4 c of cottage cheese as an evening snack, which would have given me the protein I wanted and still left me within my calorie range.
Then, life (in the form of DH and DS) stepped in. When I got back from my last cardio (walking the dogs in the cold and dark), DH had hot chocolate waiting for me. It was a sweet thing to do. I knew it would put me over my calories and not give me all the protein I wanted, but I drank it anyway so that I wouldn't hurt his feelings.
Later in the evening, after swearing that was the last thing I was going to consume, DH and DS started eating cashew laden snacks on either side of me while we watched TV. I could call them saboteurs, but neither of them tried to tempt me; and I could have just ignored the snacks, but I didn't. Grabbing several handfuls of those snacks, while certainly getting me the protein I wanted, shot my calorie count out of the water.
So, do I cry about it and think I'm a failure? No. Who has time for that? What's done is done. It didn't make a dent in the scale (probably because of all the exercise I had yesterday); so I have decided to just pick myself up, dust myself off, and start on a good day today. I've already had a healthful breakfast and finished one glass of water. I have another active day planned.
Can I take anything forward from this for the future? Yes, I think I have to distract myself when DS and DH are snacking in front of the TV. I could make myself a pot of tea - that's often all it takes to make me feel like I'm snacking, too. I could also trade seats with DS so that they can sit together on the couch and snack, whereas I would be further away (more effort to get to the snacks) and not physically surrounded by the sounds and smells of them snacking.
Tuesday, January 08, 2013
Access this article here: www.sparkpeople.com/resource/mind_ov
Sunday, January 06, 2013
* Some of my family members have a history of obesity - I do not want to end up looking like that or being a prisoner in my own home because of it.
I WANT TO BE FIT AND ENGAGED WHEN I'M OLD.
* When I look in the mirror, I don't recognize myself; and I don't find myself attractive.
I WANT TO FEEL ATTRACTIVE AGAIN.
* I feel unsafe when I scuba dive if I'm not fit and strong. I can't enjoy the experience if I can't trust my body to be able to do what it needs to do in that environment.
I WANT TO BE STRONG ENOUGH TO ENJOY MY FAVORITE ACTIVITIES SAFELY.
* I feel old when I'm winded by walking up stairs.
I WANT TO FEEL YOUNG AND IN CONTROL.
* My body aches all the time (particularly in bed at night) when I'm overweight.
I WANT TO LIVE WITHOUT PAIN.
Monday, December 31, 2012
Adapted from SP Article:
A scrambled egg with whole-wheat toast and half a cup of fresh blueberries
A whole-wheat toaster waffle topped with fresh strawberries
A flour tortilla filled with leftover chicken, low-fat cheese, and peppers
A low-fat, multigrain muffin with fruit and an ounce of cheese
An English muffin with low-fat cheese melted on top, and a glass of juice
One half of a cinnamon-raisin bagel with peanut butter and banana slices
One half a cup of whole-grain cereal with banana slices and milk
A hard-boiled egg and whole-wheat toast
Protein shake with fresh berries and milk
Oatmeal topped with milk, cinnamon and raisins
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