1. Cooked 3 pounds of ground turkey, with sausage spice*
2. Planing to go to the rec center after work. Upper body & cardio.
I weighed in today at 180.6, up .6 from last week. Still knocking at the door of the next decade! My motivation & exercise are 8 out of 10, and my eating about a 6 out of 10, because of that 1 day. I'm still avoiding alcohol & artificial sweeteners. Still weighing & measuring foods. I'm getting lazy about measuring salad dressing; got to tighten that up. And I'm really good at cooking ahead. Woo Hoo!
My philosophy for weight loss is to live the lifestyle of the slim, fit & healthy person I want to become, and my body can't help but catch up. I believe in losing weight slowly, and permanently. In fact it doesn't matter how long it takes. The 3 pillars are:
Motivation is the most important. Without this, nothing will stick. If motivation is strong enough, nothing will stop me from doing whatever it takes to get the results I want. I believe permanent weight loss is possible, it's possible for others, so why not for me? If I don't get to a healthy weight, I might become disabled by obesity like 2 sisters, have the obesity related diseases my mother had: diabetes, high blood pressure, cancer, and a death at 57 (only 6 years older than me now.) It's nice to fit in a size 12, walk up 3 flights of stairs without getting winded, and have a youthful, attractive look, too. But my motivation comes from being scared to death of obesity.
Nutrition, not dieting is so important. I found out my BMR is 1600 at a sedentary level, and I don't eat below that amount. That's the number of calories that I can eat at goal weight. No starvation diets for me. I divide that into 3 meals & 2 snacks, with lean protein at every meal or snack. I didn't start out thinking this way. I went on lots of diets, weight loss pills, Weight Watchers...and they worked. But not in a sustainable way. Starvation diets trigger overeating. And I couldn't stay on weight loss pills because they made me jumpy & shaky. Yeah, amphetamines. WW, loved the support, but it's expensive. As soon as I quit any of these things, the weight came back, plus even more. Grr! Now, I'm living the lifestyle of a thinner person, you can't fail a lifestyle. Even thin people eat more sometimes, but go back to business as usual after the holiday, social event, vacation, etc. is over.
Custom BMR Calculation: www.fat2fitradio.com/too
Exercise is strength training & cardio. Strength training is more important, because without it you lose muscle as you age. Some say after age 30, you lose 6 lbs of muscle every decade! Strength training improves bone density, posture, balance and flexibility. It increases metabolism so you burn more calories throughout the day. I have a heart murmur, and my cardiologist wants me to do cardio exercise. Cardio strengthens the heart muscle, burns calories, and is a great stress reducer. Boy, do I need stress busting!
* Recipe for sausage spice: a dry herb blend for giving any ground meat a "sausage" flavoring. This is enough to mix in 1 pound of meat.
3.5 tsp paprika
1 tsp salt
1 tsp black pepper
.5 tsp garlic powder
.5 tsp fennel or caraway seeds
.25 tsp red pepper flakes