week one lost 1.8 pounds
Wednesday, June 11, 2014
My Life Blog :)
Week 1 Is Over
7 days down and the next 7 I am going to own :)
My Life Blog personal record to break is 148 Days.
This is my life blog I have been on complete bed rest to partial bed rest since November 2010 so it is 3 years and counting.
So my blog is not filled with adventures and excitement but with the hopes, dreams, random thoughts and experience's of the day or just what I am feeling. I am doing this not only to reflect but to keep myself accountable and sharing goals and what not seems to be recommended by the sparks site so here it goes.
A little information about myself I became physically disabled in the being of Nov 2010 due to a medical treatment, I suffered a spinal injury. Since then I have had two back surgery in Dec 2011, and I still have hope that I will get better and it is now 2014.
I pray for a healing miracle every day and for the strength not to lose faith. The heaviest weight I have ever been in my life is 210 lbs That started this journey as I have all the weight I lost in life back and then some. I vow too keep on going no matter what and to reach my goals all I have to do is keep going one step at a time and do what ever little thing I can do in the shape that I am currently in. I have been on a weight loss roller coaster and I hope to make this ride the one that stays on track.
I enjoy meeting new people so sparks people pen pals are more then welcome if anyone wants to be a sparks people pen pal with me. A stranger is just another friend that we have not met yet. I look forward to hearing from you. :)
Also I am in a constant search for things to do so please message me with any little idea or thoughts that you might have that I could try out. Anything thing to pass time doing or trying for healing/back pain/limited mobility/hobbies/craft/job, anything at all please send me a message.
-60 steps in a day not all at one time but through out the day.
-stand for 30-60 seconds before pain ends it
-sit for 30 seconds before pain ends it.
-use ice packs 20 min then off for an hour.
- use inversion table 10 min morning and night as doctor ordered for the traction.
**Inversion table increase time to 10 min 2x day at 5 degree incline when there increase incline by 5 degrees start back at 5 min once a day or less and work way up to 10 min twice a day. Do not continue through pain listen to your body.
-inversion table times are not going too bad but I put myself on ice after i get off the table.
-Use tens machine as much as possible
-Use ultra sound 5 min a day no more you can over use it.
- physiotherapy stretching/ muscle work each day
- massage/heat mat as needed in day but no heat for an hour after ice pack warm up slow as per doctor.
- take doctor ordered supplements and medications
-check out home remedies/online options to help find a fix/cure for the injury or pain.
-no pushing, pulling, lifting, twisting, or bending.
-water therapy at the pool
It is a limited life but i am working on it, the hardest part is the loss of independence.
Personal Notes/Reminders/Thoughts... things I like to re-read each day..
-when I went for back surgery I was told to drink half my body weight in ounces of water so I am 206.6/2=103.3 oz 103.3/8= 12.9125 cups of water per day. So I just round it up to 13 cups a day.
-try for 8 hours of sleep it is not restful or all at once but it might get better with time.
- I ate when I was not hungry just because it was dinner time. stop the snack so close to the meal or not eat the meal when not hungry.
- divide my calories for the day 1200 so I should have 3... 300 meals breakfast lunch dinner with 3.. 100 snacks in the day..
My Calories Goal:
1200 a day's cal
1200 -1550 cal range per day
0 calories over
What I ate, When I ate, Where I ate, How many calories I ate, Why I ate,
Week 1 went well I went from 208.4 to 206.6 I lost 1.8 lbs that is not too bad and well worth the effort of watching what I am eating I am keeping track of the days food/calories and water intake on a dry erase board on the fridge door so there is no sneaking food I am holding myself accountable for what I put into my body. I am happy with the results and look forward to starting week 2 :) so far so good
Hunger Level Sensations and Symptoms
1 Starving, weak, dizzy
2 Very hungry, cranky, low energy, a lot of stomach growling
3 Pretty hungry, stomach is growling a little-------eat at this time
4 Starting to feel a little hungry -------------------------eat at this time
5 Satisfied, neither hungry nor full ---------------------- stop eating
6 A little full, pleasantly full ------------------ STOP EATING
7 A little uncomfortable
8 Feeling stuffed
9 Very uncomfortable, stomach hurts
10 So full you feel sick
Once you begin paying attention to how you’re feeling before and after you eat, you can start to make changes in what and how much you eat according to your hunger. It’s best to eat when your hunger level is at a 3 or 4. Once you wait until you’re at a 1 or 2 and are feeling very, very hungry, you are more likely to overeat or choose less healthful foods. (Remember: Any food will quell hunger, so we often reach for whatever is easy and convenient when we're feeling desperate to eat.) At a level 3 or 4, when you’re just starting to feel some hunger signals, you can make a conscious decision to eat the right amount of healthful and tasty foods. It's important, too, to be aware of how much you eat. It's best to stop eating at level 6 before you feel uncomfortably full (7-10). Your brain registers the signals that you're full slowly, and learning to eat to satisfaction without overeating will take some attention and practice.
My Reward Ideas...
I am keeping my "reward box" full so I can have a reward for the little things along the way :)
In my reward box I have some:
-computer games/-video games
- clothes/shoes/swim suit/swim shorts
-bubble baths/ bath salts/beads/ home spa items mud mask lotions and such.
-finger/toe nail manicure/pedicure set or trip to spa or other make up beauty item.
-clothes any kind underwear/shirt/pants/whatever
-work out equipment
-new gimmick for back pain/injury put away for another experimental surgery if ever there is the option again.
- a beginners cross stitch set to try something new.
Long Term Goal:
Sept. 11th 2013 heaviest weight of my life 210 lbs
June 3 2014 I am 208 lbs I set my goal to be 108 Lbs between June 17 2015 and July 17th 2016. covering time span for 1 or 2 pounds a week.
Goal lose 100 pounds, I want to meet this goal early so I will aim in 50-100 weeks losing 1-2 pounds per week. With in 25 months. .
2 pounds a week. 50 weeks= 12.5 months to reach my goal.
1 pound a week 100 weeks= 25 months Max to reach my goal.
My short Term Goals:
It will take me along time but I will get there one week at a time losing 1-2 lbs a week.
Weigh In Dates:
June 3 2014, Start weight 208.4 lbs
Week 1: June 11 2014, goal weight 207 Weight In 206.6 down 1.8 lbs :)
Week 2: June18 2014, goal weight 206
June25 2014, goal weight 205
july.2 2014 goal weight 204
july.9 2014 goal weight 203
july.16.2014 goal weight 202
july 23 2014 goal weight 201
june.188.8.131.52..Goal Date For 2 pounds a week
dec 1st !!
july goal date for 1 pound a week
My days thoughts/reflections:
I am happy with my week 1 results and my reward for the week is going to be a book from the rewards box it is The Vision By Tom Brown Jr I am happy with the book reward for the week and I will use bubble bath or salts as a daily reward so on the days that I am good I can relax and read my book it is nice when one reward makes me look forward to making it towards another goal to enjoy it :)
I have set the goal for 1-2 pounds a week and I am happy with 1.8 pounds lost this week I am going to start week 2 off with a positive feeling with the long term goal set the short term goals mapped out all that's left to do is the calorie counting and try to be as active as I can with in my limits if I am lucky next week not only could I lose a pound or two but I could also increase my physical limitations there is always hope when one keeps working towards a goal.