Hello friends… I know my days have been crazy with everything going on this summer and I’m sorry I missed some blogging days (and I definitely want to catch up with you all and how you are doing), but I am happy and really excited to share this report with you. I am celebrating this week!!
Well, I officially ended my Phase 2 100 Days last week… but I had just come back from the long power outage and I was exhausted. Anyway, I am back now!
For weeks throughout this second journey as well, my weight loss was a long process. I worked hard at it, constantly trying to improve my eating and exercise habits. Some days were really challenging but I never gave up.
Last Friday I went back to my doctor for my check-up. I got a thrilling report!! Not only did I lose 10 lbs, but my blood pressure went SIGNICANTLY DOWN.
The doctor examined everything, checked my heart, the arteries in my neck, and general checkover – he said I was in great health and he was really pleased (and surprised) that I lost that much weight so far, AND that my blood pressure had such great improvement. He also took blood for a lab test to check my cholesterol, and I got the labs back yesterday – my cholesterol also made major improvement!! Here are the new numbers:
Weight Loss: I weigh 169 lbs now, down from my original weight of 200 lbs! A total Loss of 31 lbs.
My Blood Pressure went down from 150/89 in 2019 to 142/78 in April 2020 and NOW is at 132/70.
My 2019 Cholesterol was: Total 288 (HDL 48, LDL 197, TG 217)
My 2020 Cholesterol now: Total 232 (HDL 51, LDL 162, TG 96)
Body Measurements: I’m still in size 16s but they are a LOT looser on me; some of them are drooping off my hips and I need to get some belts. I have yet to take all my official body measurements.
My Fitness Progress
Sit & Reach: Previous 16.5”; Today 17” | the goal is 19”
Wall Push-ups: Previous 17; Today 40 pushups (the goal was 24)
# of Sit-ups in 60 seconds: Previous 35; today 45 | the goal is 48
Squats: Previous 3; Today 35 (the goal was 32)
Time to Walk 1 Mile: Previous 25 minutes; Today 18 minutes | the goal is 15 minutes
Stork Stand & Hold: Previous 6 seconds; Today 8 seconds | the goal is 16-22 seconds per leg
WHAT I DID
I followed my old WW program (exchange based) as best I could. Some days I did better than others. Some days I did not do so well. The important thing is that I kept going. I view weight loss and getting fit as skills… you have to practice practice practice to get better at it!
I did not use “diet” foods… I aimed to eat as clean and healthy as I could. However, I did allow myself occasional treats – a ¼ cup of ice cream instead of a bowl, 1 or 2 small cookies instead of a whole row, 1 cup of pasta instead of 3 cups. I did not want to deprive myself or avoid favorite foods – this is a lifestyle! – so I wanted to learn to eat things in moderation and balance. Also I aimed to fit as much activity into my day as I could. If I felt I ate a little extra one day, I tried to add an extra walk or extra fitness to help burn calories.
With exercise, I built up to getting an hour to 90 minutes or more of cardio every day, at least 5-6 days per week. This was mostly in the form of walking on the roads but also using walking DVDs, dancing, other cardio workouts. I did strength training 3 times per week but I found my results improved after I learned proper form for the weights and contracting my muscles during the exercise, and also worked on building the number of sets and reps. Also, I tracked and journaled everything about what I was doing.
In addition to generally eating more healthy – lean proteins like chicken, fish or lean beef, and having 2 bean or vegetarian meals per week, plus building in lots of veggies and some fruits – I limited my processed food intake, did not use added salt, aimed for lower sodium foods, and used healthy fats like avocado and olive oil in place of butter or margarines. I occasionally used plant-based butter also. I reduced my coffee consumption (nothing wrong with coffee, just a personal choice for me because I always drank too much of it), and sugar intake too. I reduced my sweet treats to small tastes 2 to 3 times per week. I experimented with drinking a variety of teas – some black and green caffeinated brands but also herbal and fruity teas.
So – I am feeling better and so happy to say my doctor’s exam and reports are backing up my results!
I still have a ways to go… I discussed the next stage of my plan with the doctor and I am aiming for my goal of 135 lbs by a year from now. I will start a new 100 days journey – Phase 3 - next week to continue this with you all. I hope you will join me.
Thank you all so much for following along with me, and for all your love and support!
You can read the start of this 100 Days Round 2 blog series here: