1200 cal/day for weight-loss!
240-280lbs you will lose more than 2lbs week
160-240lbs you will lose 2lbs week
116-150lbs you will lose 1lb week
Obese is over 30 bmi
Over weight is 25-29
Normal is 18.5-24.9
To maintain 130lbs you need 1700 cal
To lose you need 500 cal less at 1200
This will give a safe bmi of 23.
Other facts:
240-280 1700-1900 to lose 2lbs week
160-240 1200-1600 to lose 2lbs week
116-150 to lose 1lb a week
There are two ways to select a calorie range to lose.
1. You can constantly adjust your calories as you lose weight so that you are losing between 2-1lb a week. You will have many plateaus and will have to constantly weigh yourself.
2. Our you can select a fixed calorie limit during weight-loss such as 1200 calories and you will lose between 1-2lbs or more a week depending on your weight.
CLM
Wednesday, December 28, 2011
Monday, December 26, 2011
My Blog in review!
I have just been reading my 2009-2010 post to my blog. I never realized I wrote 50 post in March 2010. After reading my blog so far I have made a few discoveries as to some major things that have stood in the way of my health and weight-loss journey.
June 2008 I reached my weight-loss goal of 150lbs!
Jan 2009 I gained 50lbs!
From 2009-2010 I gained 80lbs, which I have kept on for all of 2011.
During my initial weight gain I experienced the following:
1. I graduated from Under Grad and felt lost and confused with my life direction
2. I got hitched.
3. I worked a very high stress job
4. I suffered from major depression
5. I was super busy at my church
6. My grandpa became very ill and was hospitalized
7. My family had major drama
8. I became a care taker for my grandma and moved into her house
9. I was a newly wed bride facing depression, job stress, family stress and weight-gain!
During the second wave of my weight gain i dealt with the following:
1. Continuing to work a high stress job
2. Living out of two houses
3. Family drama
4. A major illness
5. The death of my grandpa
6. The loss of my undergrad degree
7. A new and fragile marriage
8. Being a care taker for my grandma
During this time of maintenance I also encountered the following struggles:
1. The death of my mother
2. Family drama
3. A fragile marriage
4. Returning to school
5. Quitting my job
6. Depression
7. Taking care of my grandmother
8. Feeling lost and confused about my faith
So when I really think about it my struggles were so much deeper than eating and exercise. I faced major like challenges and it took a toll on my mind, body and spirit. I need to be very easy on myself and understand the depth of the battles that I have had to face. Through it all I kept trying to better myself and for that I can be proud.
CLM
June 2008 I reached my weight-loss goal of 150lbs!
Jan 2009 I gained 50lbs!
From 2009-2010 I gained 80lbs, which I have kept on for all of 2011.
During my initial weight gain I experienced the following:
1. I graduated from Under Grad and felt lost and confused with my life direction
2. I got hitched.
3. I worked a very high stress job
4. I suffered from major depression
5. I was super busy at my church
6. My grandpa became very ill and was hospitalized
7. My family had major drama
8. I became a care taker for my grandma and moved into her house
9. I was a newly wed bride facing depression, job stress, family stress and weight-gain!
During the second wave of my weight gain i dealt with the following:
1. Continuing to work a high stress job
2. Living out of two houses
3. Family drama
4. A major illness
5. The death of my grandpa
6. The loss of my undergrad degree
7. A new and fragile marriage
8. Being a care taker for my grandma
During this time of maintenance I also encountered the following struggles:
1. The death of my mother
2. Family drama
3. A fragile marriage
4. Returning to school
5. Quitting my job
6. Depression
7. Taking care of my grandmother
8. Feeling lost and confused about my faith
So when I really think about it my struggles were so much deeper than eating and exercise. I faced major like challenges and it took a toll on my mind, body and spirit. I need to be very easy on myself and understand the depth of the battles that I have had to face. Through it all I kept trying to better myself and for that I can be proud.
CLM
Super Food Challenge!
Super Food Challenge: Eat the following foods often
Broccoli
String Beans
Squash
Zucchini
Spinach
Carrots
Celery
Almonds
Greek yogurt
Plain yogurt
Raspberries
Blue Berries
Salmon
Talipia
Chicken
Brown Rice
Beans
Shrimp
Bell Peppers
Cantaloupe
Apples
Oranges
Bananas
Yams
Tuna
High Fiber Cereal
Eggs
Cabbage
Greens
CLM
Broccoli
String Beans
Squash
Zucchini
Spinach
Carrots
Celery
Almonds
Greek yogurt
Plain yogurt
Raspberries
Blue Berries
Salmon
Talipia
Chicken
Brown Rice
Beans
Shrimp
Bell Peppers
Cantaloupe
Apples
Oranges
Bananas
Yams
Tuna
High Fiber Cereal
Eggs
Cabbage
Greens
CLM
Regarding my fitness Challenge!2012
Regarding my 2012 fitness Challenge:
For this year I will focus exclusively on my walking regiman. I will offically stop stressing about other forms of exercise and commit to my walking routine. I will make some allowances for extreme weather conditions. I will aim to walk first think in the morning, and I will check off my walks on a calendar. My goal will be to work up to 2hrs a day of walking.
Walking program
Level one:
week one nice and easy walk for 20 min a day.
week two will add 10 min for 30 min a day.
will maintain 30 min for 30 days.
Level two:
will walk for 1 hour a day for 6 months
Level three:
will walk for 2 hours a day for remainder of the year!
CLM
For this year I will focus exclusively on my walking regiman. I will offically stop stressing about other forms of exercise and commit to my walking routine. I will make some allowances for extreme weather conditions. I will aim to walk first think in the morning, and I will check off my walks on a calendar. My goal will be to work up to 2hrs a day of walking.
Walking program
Level one:
week one nice and easy walk for 20 min a day.
week two will add 10 min for 30 min a day.
will maintain 30 min for 30 days.
Level two:
will walk for 1 hour a day for 6 months
Level three:
will walk for 2 hours a day for remainder of the year!
CLM
2012 Health Journey Goals!
Here are my health journey goals for 2012
1. Eat the following foods often (Broccoli, string beans, squash, zucchini, spinach,carrots, celery, almonds, Greek yogurt, plain yogurt, raspberries, blue berries, salmon, talipia, chicken, brown rice, shrimp, bell peppers, c antelope, apples, oranges, bananas, yams and tuna) Aka project Super Food!
2. Water and tea only challenge ( I will officially make sure I am not sneaking, soda, juice, lemonade and other drinks in.
3. Faith goal= I will get down to 200lbs!
4. Will track daily using live strong. com
5. Two hour a day walk challenge!
CLM
1. Eat the following foods often (Broccoli, string beans, squash, zucchini, spinach,carrots, celery, almonds, Greek yogurt, plain yogurt, raspberries, blue berries, salmon, talipia, chicken, brown rice, shrimp, bell peppers, c antelope, apples, oranges, bananas, yams and tuna) Aka project Super Food!
2. Water and tea only challenge ( I will officially make sure I am not sneaking, soda, juice, lemonade and other drinks in.
3. Faith goal= I will get down to 200lbs!
4. Will track daily using live strong. com
5. Two hour a day walk challenge!
CLM
New Tricks!
I took a temporary break from my health attempts. I am still on the journey. I just found out about a new website livestrong.com very cool. I will use the my plate tracker this year. I love the way it charts what you eat. I will also make an effort to eat more healthy food.
To eat list for 2012
1. Greek yogurt
2. Plain vanilla yogurt
3. Blue berries and rasberries
4. Real high fiber cereal
5. Fresh apples
6. Fresh oranges
7. Fresh bananas
8. Beans
9. Spinach
10. Squash
11. Broccoli
12. yams
13. Brown rice
14. raw carrots
15. raw celery
16. shrimp
17. salmon
18. talipia fish
19. raw almonds
20. cantelope
Also this year I will break into weight-training.
CLM
To eat list for 2012
1. Greek yogurt
2. Plain vanilla yogurt
3. Blue berries and rasberries
4. Real high fiber cereal
5. Fresh apples
6. Fresh oranges
7. Fresh bananas
8. Beans
9. Spinach
10. Squash
11. Broccoli
12. yams
13. Brown rice
14. raw carrots
15. raw celery
16. shrimp
17. salmon
18. talipia fish
19. raw almonds
20. cantelope
Also this year I will break into weight-training.
CLM
Friday, December 16, 2011
Abstinence is the best policy for Anti-foods!
Abstinence is the best policy for Anti-foods.
First we know that our body cannot defend itself against Anti-foods. The receptors in the brain and the stomach that control fullness and hunger cannot recognize anti-foods, which is why we constantly crave and cannot stop eating Anti-foods. So we are left with methods of control that are outside of the body. We try to limit the intake of these Anti-foods by counting calories, carbs, fat grams. We try to limit the portions of these foods. We try to restrict out intake of these foods, by using smaller portions. We try to follow elaborate plans that try to balance the intake of Anti-foods with Real food. We wonder why our efforts to control these Anti-foods fall short, leaving us craving even more Anti-foods. The best solution to this problem is 2-fold.
One you must make a regular habit of eating Real foods. Your body will naturally regulate these foods and it will satisfy your nutritional needs. If your body is not having it's nutritional needs meet it will be impossible to stop eating Anti-foods.
Second you must abstain from eating Anti-foods! If you adopt a general policy to avoid eating Anti-foods over time it will become easier and easier to refrain from consuming them as your addiction will be broken over time. Know that these Anti-foods are very addictive so do not beat yourself up for your lack of ability to control this substance. Use your energy to choose real food as often as you can. Stop purchasing Anti-foods. Keep them out of the home. Keep your house stocked with Real foods and prepare Real food often so that you are not stuck eating Anti-foods. Over time you consume less and less Anti-foods, and you will have a decreased desire for these foods. The best method is simply not to include these Anti-foods as a part of your diet. If you begin to see these Anti-foods as vastly different from real foods you will easily spot them and it will be easier to choose the Real food.
Understand that Anti-foods cannot satisfy you in any way! People consume them for emotional reason such as stress or depression, thinking that these things will take away their pain, but these foods do not deliver. The instead trap you in an endless cycle of eating the addictive foods and feeling more pain and misery than before you started eating them. Feeling that would have simply passed become magnified! You would be healthier and happier if you avoided Anti-food all together!
CLM
First we know that our body cannot defend itself against Anti-foods. The receptors in the brain and the stomach that control fullness and hunger cannot recognize anti-foods, which is why we constantly crave and cannot stop eating Anti-foods. So we are left with methods of control that are outside of the body. We try to limit the intake of these Anti-foods by counting calories, carbs, fat grams. We try to limit the portions of these foods. We try to restrict out intake of these foods, by using smaller portions. We try to follow elaborate plans that try to balance the intake of Anti-foods with Real food. We wonder why our efforts to control these Anti-foods fall short, leaving us craving even more Anti-foods. The best solution to this problem is 2-fold.
One you must make a regular habit of eating Real foods. Your body will naturally regulate these foods and it will satisfy your nutritional needs. If your body is not having it's nutritional needs meet it will be impossible to stop eating Anti-foods.
Second you must abstain from eating Anti-foods! If you adopt a general policy to avoid eating Anti-foods over time it will become easier and easier to refrain from consuming them as your addiction will be broken over time. Know that these Anti-foods are very addictive so do not beat yourself up for your lack of ability to control this substance. Use your energy to choose real food as often as you can. Stop purchasing Anti-foods. Keep them out of the home. Keep your house stocked with Real foods and prepare Real food often so that you are not stuck eating Anti-foods. Over time you consume less and less Anti-foods, and you will have a decreased desire for these foods. The best method is simply not to include these Anti-foods as a part of your diet. If you begin to see these Anti-foods as vastly different from real foods you will easily spot them and it will be easier to choose the Real food.
Understand that Anti-foods cannot satisfy you in any way! People consume them for emotional reason such as stress or depression, thinking that these things will take away their pain, but these foods do not deliver. The instead trap you in an endless cycle of eating the addictive foods and feeling more pain and misery than before you started eating them. Feeling that would have simply passed become magnified! You would be healthier and happier if you avoided Anti-food all together!
CLM
The Secret to Great Health!
The secret to great health has been under my nose all along, only I never stopped to pay attention. The magic formula is so simple I just passed it by.
There are two types of foods:
There are real food and there are Anti foods.
Real foods have been called: healthy foods, healing foods, Good food, Whole food, fresh food, organic food, natural foods, Clean foods.
Anti foods have been called: junk food, processed food, empty calories, addictive food, bad food
Real foods: Bring health, life and energy to the body. The body naturally regulates these food. It is effortless to maintain a healthy weight while consuming these foods. These foods have the power to deliver fullness and health the body. It is very difficult to overeat these foods, these foods are high in nutrients and are essential to the body.
Anti-foods: These foods are highly addictive and unnatural. You cannot control how much you consume when you eat these foods. These foods make the body extremely over weight and obese. These foods destroy the body bringing illness such as cancer, stroke, heart disease, diabetes. These foods rob you of natural energy and cause stress and depression. These foods are highly processed with white flour, sugar, salt and fat.
Examples of Real food: All fresh fruit, all vegetables, lean meat, beans, brown rice, whole grain bread and pasta eaten sparingly.
Examples of Anti food: All highly processed food( crackers, cereal, chips), foods high in sugar (juice,candy, dessert)foods high in fat (cheese)
The deception of Anti-foods: Many highly processed foods are marketed as health foods today, such as energy bars, cereal bars or so called healthy baked chips or crackers. Do not be deceived by these foods. They will create an uncontrollable urge to consume these foods which will lead to obesity and disease.
Why we cannot regulate anti-foods:
Every effort has been made to try to control anti-foods in our bodies, from counting calories, carbs, points, to limited portions or following restrictive diet plans. Once these foods are consumed there is an uncontrollable impulse to consume more of these foods. These foods contain highly addictive substances that make it difficult for the body to naturally regulate intake and for us to use any other discipline method of control. It is nearly impossible to limit these foods, the best method of control is to consume real food and to abstain from anti-foods.
CLM
There are two types of foods:
There are real food and there are Anti foods.
Real foods have been called: healthy foods, healing foods, Good food, Whole food, fresh food, organic food, natural foods, Clean foods.
Anti foods have been called: junk food, processed food, empty calories, addictive food, bad food
Real foods: Bring health, life and energy to the body. The body naturally regulates these food. It is effortless to maintain a healthy weight while consuming these foods. These foods have the power to deliver fullness and health the body. It is very difficult to overeat these foods, these foods are high in nutrients and are essential to the body.
Anti-foods: These foods are highly addictive and unnatural. You cannot control how much you consume when you eat these foods. These foods make the body extremely over weight and obese. These foods destroy the body bringing illness such as cancer, stroke, heart disease, diabetes. These foods rob you of natural energy and cause stress and depression. These foods are highly processed with white flour, sugar, salt and fat.
Examples of Real food: All fresh fruit, all vegetables, lean meat, beans, brown rice, whole grain bread and pasta eaten sparingly.
Examples of Anti food: All highly processed food( crackers, cereal, chips), foods high in sugar (juice,candy, dessert)foods high in fat (cheese)
The deception of Anti-foods: Many highly processed foods are marketed as health foods today, such as energy bars, cereal bars or so called healthy baked chips or crackers. Do not be deceived by these foods. They will create an uncontrollable urge to consume these foods which will lead to obesity and disease.
Why we cannot regulate anti-foods:
Every effort has been made to try to control anti-foods in our bodies, from counting calories, carbs, points, to limited portions or following restrictive diet plans. Once these foods are consumed there is an uncontrollable impulse to consume more of these foods. These foods contain highly addictive substances that make it difficult for the body to naturally regulate intake and for us to use any other discipline method of control. It is nearly impossible to limit these foods, the best method of control is to consume real food and to abstain from anti-foods.
CLM
Monday, December 12, 2011
Current Fav Snacks!
1. Butter popcorn flavored rice cakes
2. Fresh fruit
3. Corn nuts
4. Assorted nuts
5. Pop corn
6. Pretzels
7. Turkey jerky
CLM
2. Fresh fruit
3. Corn nuts
4. Assorted nuts
5. Pop corn
6. Pretzels
7. Turkey jerky
CLM
Another key to my life style change!
Another key to eating right is by staying prepared. I have to have cooked healthy options in my fridge at all times.
CLM
CLM
Giving up the cheese stuff!
I am finally going to kick my cheese habit. No more eating cheese type foods, mac & cheese, grill cheese,pizza cheese and cheese flavored snacks. I will not even use cheese as a topping except on broccoli. Hey it needs it.
Severely cutting cheese will cause me to cut excess calories I don't need.
CLM
Severely cutting cheese will cause me to cut excess calories I don't need.
CLM
No Sweets!
I will be giving up sweets.
1. They are an excess and I need to rid myself of excess permanently in order to remove excess weight. They are not a necessary part of my diet, I will not be lacking in any nutritional needs by doing so and I can focus on eating foods that are good for me.
2. All though I enjoy sweets, I believe that I can live without them. This way I can avoid having too much excess carbs that may cause me to have diabetes later. If I am going to give up a carb I rather give up candy than bread.
3. Things I consider sweets
all candy
all desert (cakes, pies, cookies)
all cold sweets (yogurt, pudding, ice cream, sherbert, sorbet)
all sweet snacks (granola, energy bars, muffins etc)
all sweet drinks (soda, juice and other sweet drinks)
No sweet flavor snacks either.
CLM
1. They are an excess and I need to rid myself of excess permanently in order to remove excess weight. They are not a necessary part of my diet, I will not be lacking in any nutritional needs by doing so and I can focus on eating foods that are good for me.
2. All though I enjoy sweets, I believe that I can live without them. This way I can avoid having too much excess carbs that may cause me to have diabetes later. If I am going to give up a carb I rather give up candy than bread.
3. Things I consider sweets
all candy
all desert (cakes, pies, cookies)
all cold sweets (yogurt, pudding, ice cream, sherbert, sorbet)
all sweet snacks (granola, energy bars, muffins etc)
all sweet drinks (soda, juice and other sweet drinks)
No sweet flavor snacks either.
CLM
Taking Walking Serious!
From now on I will take my walking regimen serious, just like I take my daily vitamins. Walking has it's own benefits and I will no longer use it for weight-management, but for stress management.
I will take a daily walk.
CLM
I will take a daily walk.
CLM
A New Lifestyle Change!
I have decided to start a whole new approach to weight-management.
First, I am giving up the scale and the obsession with diet plans. I will no longer follow a strict plan that severely restricts what I can eat.
Second, I will focus on eating more whole foods such as fresh fruit, vegetables, whole grain, beans, brown rice and lean meats.
Third, I will limit sweets and cheese products.
Fourth, I will eat whenever I get hungry and I will eat smaller portions of food.
CLM
First, I am giving up the scale and the obsession with diet plans. I will no longer follow a strict plan that severely restricts what I can eat.
Second, I will focus on eating more whole foods such as fresh fruit, vegetables, whole grain, beans, brown rice and lean meats.
Third, I will limit sweets and cheese products.
Fourth, I will eat whenever I get hungry and I will eat smaller portions of food.
CLM
Friday, December 9, 2011
December Challenge 1/3 mark
I have just completed the 1/3 mark of my Dec Challenge. I have slipped more than a few times with the snacking. I am having a really hard time sticking to the bars and fruit-cups. I may switch over to a turkey sandwich for breakfast and lunch. I need fresher fruit without the juice. I may stick to fresh or frozen. I will listen to my body.
I am using a three day tracking method. For these 3 days my goal is to stick to 3 meals per day with no snacks. That is my main goal.
CLM
I am using a three day tracking method. For these 3 days my goal is to stick to 3 meals per day with no snacks. That is my main goal.
CLM
Thursday, December 1, 2011
December Health Challenge
No sweets, no snacks, no seconds, three meals per day.
Breakfast- Energy Bar
Lunch- Peanut Butter and Jelly Sandwich with fruit-cup
Dinner- Vegetables with Veggie Burger
Drink- water and herbal tea
Vitamins Daily
Walk Daily
Goals:
1. to fit clothes better
2. to maintain or lose weight (273lbs)
3. to maintain healthy habits for 30 days
4. to have more energy
5. to have better mobility
6. to have better flexibility
7. to feel better
CLM
Breakfast- Energy Bar
Lunch- Peanut Butter and Jelly Sandwich with fruit-cup
Dinner- Vegetables with Veggie Burger
Drink- water and herbal tea
Vitamins Daily
Walk Daily
Goals:
1. to fit clothes better
2. to maintain or lose weight (273lbs)
3. to maintain healthy habits for 30 days
4. to have more energy
5. to have better mobility
6. to have better flexibility
7. to feel better
CLM
Tuesday, November 8, 2011
My routine: What worked/ What Did Not
What works for me
1. Forgive myself
2. Using my journal
3. Walking
4. Eating salad
5. Daily Affirmations
6. Using the Calendar system
What does not work for me
1. weighing daily
2. Beating my self up
3. Eating snacks
4. Setting large goals
What I need to work on
1. my tv and snack curfew!
CLM
1. Forgive myself
2. Using my journal
3. Walking
4. Eating salad
5. Daily Affirmations
6. Using the Calendar system
What does not work for me
1. weighing daily
2. Beating my self up
3. Eating snacks
4. Setting large goals
What I need to work on
1. my tv and snack curfew!
CLM
My routine: Goal Setting!
Goal Setting:
I find that having a realistinc reachable goal is the best thing I can do in the fight to be healthy. For me my goals are no more than 10lbs in 3 months. This may seem slow, but I am told that slow and steady whens the race.
At the start of my journey on Oct 18, 2011 I weighed 276LBS. So By Jan 18, 2012 I will be happy if I am still 266LBS. Which will have meant that I maintained a 10lb weight-loss for three months and am capable of setting a new goal at that time.
CLM
I find that having a realistinc reachable goal is the best thing I can do in the fight to be healthy. For me my goals are no more than 10lbs in 3 months. This may seem slow, but I am told that slow and steady whens the race.
At the start of my journey on Oct 18, 2011 I weighed 276LBS. So By Jan 18, 2012 I will be happy if I am still 266LBS. Which will have meant that I maintained a 10lb weight-loss for three months and am capable of setting a new goal at that time.
CLM
My routine: What I eat
What I eat:
I mostly eat fresh salad. I usually make a simple salad (lettuce, tomato and a veggie burger with light dressing, a little salsa and a sprinkle of cheese). I will have a salad for breakfast, lunch and dinner.
If I eat fast food I try to think meat and vegetables.
KFC
Chicken strips with green beans
On weekends only I may have 1/2 in order of fries.
I plan to stick with my salads for a while at least for the next two weeks or so.
After the salads I may try a trial of the following.
Breakfast (Kashi go lean in a cup with almond milk)
Lunch (Sandwich thin bread, turkey slices and a slice of cheese, with a cup of fruit)
Dinner (Mostly salads with occasional soup, whole grain pasta) It may be necessary to continue having a strictly salad meal in the evenings. I will see.
CLM
I mostly eat fresh salad. I usually make a simple salad (lettuce, tomato and a veggie burger with light dressing, a little salsa and a sprinkle of cheese). I will have a salad for breakfast, lunch and dinner.
If I eat fast food I try to think meat and vegetables.
KFC
Chicken strips with green beans
On weekends only I may have 1/2 in order of fries.
I plan to stick with my salads for a while at least for the next two weeks or so.
After the salads I may try a trial of the following.
Breakfast (Kashi go lean in a cup with almond milk)
Lunch (Sandwich thin bread, turkey slices and a slice of cheese, with a cup of fruit)
Dinner (Mostly salads with occasional soup, whole grain pasta) It may be necessary to continue having a strictly salad meal in the evenings. I will see.
CLM
My routine: The importance of Forgiveness!
Forgiveness:
As I have been doing my little routine I have found that the number one way that I stick to my plan is by forgiving myself. When I mess up I no longer beat myself up and throw a pity party that leads to me feeling so weak that I just give up. I now practice self love. I take an honest look at what I have done and I ask myself what can I do to do better next time, or what can I learn from this. After I am done I immediately pick myself up again and get right back to following my plan, forgetting the sins of yesterday.
CLM
As I have been doing my little routine I have found that the number one way that I stick to my plan is by forgiving myself. When I mess up I no longer beat myself up and throw a pity party that leads to me feeling so weak that I just give up. I now practice self love. I take an honest look at what I have done and I ask myself what can I do to do better next time, or what can I learn from this. After I am done I immediately pick myself up again and get right back to following my plan, forgetting the sins of yesterday.
CLM
My Routine: Snacks!
Snacks:
What I learned was that there is no such thing as a good snack! Every time I eat in between meals I am directly reversing all my weight-loss efforts. I should only be eating when I am truly hungry and need food. The only way to balance my hunger is to eat 3 meals and fast between meals and after them. When I eat snacks I usually give myself permission to eat a variety of foods for no real reason. I will find that I am eating because I am bored, stressed, depressed or have a craving. So called healthy foods like popcorn tend to turn into chips and crackers over time. I have less control over the kinds of foods that I would tend to snack on. I am most tempted to eat these so called snack foods after dinner. Instead of negotiating what to snack on and how much, I find that I have more success agreeing simply not to snack at all!
CLM
What I learned was that there is no such thing as a good snack! Every time I eat in between meals I am directly reversing all my weight-loss efforts. I should only be eating when I am truly hungry and need food. The only way to balance my hunger is to eat 3 meals and fast between meals and after them. When I eat snacks I usually give myself permission to eat a variety of foods for no real reason. I will find that I am eating because I am bored, stressed, depressed or have a craving. So called healthy foods like popcorn tend to turn into chips and crackers over time. I have less control over the kinds of foods that I would tend to snack on. I am most tempted to eat these so called snack foods after dinner. Instead of negotiating what to snack on and how much, I find that I have more success agreeing simply not to snack at all!
CLM
My routine: Temptation Cards
Temptation Cards:
I created special cards with tips, and tricks and words to inspire me to keep going so that when I am tempted to give up or cheat I can read these cards and get back on track.
Sample cards
1. A little leaven leaveneth the whole lump!
2. Take a bath,walk or write
CLM
I created special cards with tips, and tricks and words to inspire me to keep going so that when I am tempted to give up or cheat I can read these cards and get back on track.
Sample cards
1. A little leaven leaveneth the whole lump!
2. Take a bath,walk or write
CLM
My routine: Affirmations
Affirmations:
It is very important for me to create a routine that gives me a daily reminder to follow my plan as wells as one that gives me extra strength to follow my plan. I used some index cards to write encouraging words on. Each morning I stand in front of the mirror and recite the words out loud to myself.
CLM
It is very important for me to create a routine that gives me a daily reminder to follow my plan as wells as one that gives me extra strength to follow my plan. I used some index cards to write encouraging words on. Each morning I stand in front of the mirror and recite the words out loud to myself.
CLM
My routine: The Scale
What I think about weighing daily.
The reason I began weighing daily was to help motivate me to stick to my plan daily and to monitor my progress. What I noticed was that my weight fluctuated greatly daily and that I would get so discouraged from seeing the number that I would be tempted to quit my plan. I decided that I cannot risk that kind of pain daily. I do not need the scale to motivate me to follow my plan. I do not need to monitor my progress using that measure daily. I'd much rather use the Calendar System. For now I am weighing after two weeks. If I need to I will push it back to every month or even every three months. I need my self esteem to be high in order to stick to my plan.
The calendar system:
I use a large dry erase calender that shows four months at a time. I record a check mark on each day I walk, a heart for each day I take vitamins, a star for each day I do my affirmations.
CLM
The reason I began weighing daily was to help motivate me to stick to my plan daily and to monitor my progress. What I noticed was that my weight fluctuated greatly daily and that I would get so discouraged from seeing the number that I would be tempted to quit my plan. I decided that I cannot risk that kind of pain daily. I do not need the scale to motivate me to follow my plan. I do not need to monitor my progress using that measure daily. I'd much rather use the Calendar System. For now I am weighing after two weeks. If I need to I will push it back to every month or even every three months. I need my self esteem to be high in order to stick to my plan.
The calendar system:
I use a large dry erase calender that shows four months at a time. I record a check mark on each day I walk, a heart for each day I take vitamins, a star for each day I do my affirmations.
CLM
My Routine: Journal How To
How I use my journal:
1. I write down my weight-loss ideas and plans
2. I keep a food log.
3. I write down my emotions and how I feel about my progress
4. I process my emotions
5. I write down recipes
My food log:
I keep mine simple. I do not record food stats like calories or carbs. I just jot down a brief description of what I ate and maybe the quantity.
Sample
-Waldorf salad (lettuce, walnuts, celery, raisins, apples, light raspberry dressing)
-Repeat
-Repeat
CLM
1. I write down my weight-loss ideas and plans
2. I keep a food log.
3. I write down my emotions and how I feel about my progress
4. I process my emotions
5. I write down recipes
My food log:
I keep mine simple. I do not record food stats like calories or carbs. I just jot down a brief description of what I ate and maybe the quantity.
Sample
-Waldorf salad (lettuce, walnuts, celery, raisins, apples, light raspberry dressing)
-Repeat
-Repeat
CLM
My Little Routine!
Here are the steps I am currently following on my little routine:
Guard the Front Door (Do the easy stuff you know how to do to lose)
1. Walk everyday
2. Write in your journal
3. Eat 3 healthy meals with vegetables and protein
4. Drink only water or herbal tea
5. Weigh yourself daily (did this for first three weeks, omitting this currently)
6. Take your vitamins daily
7. Do your daily affirmations
Close the Back Door (Fight temptations)
1. Keep junk out of house
2. Process and deal with emotions
3. No snacks
4. Use temptation cards
5. Stay inspired
6. Treat yourself well
7. Relax
8. Tv and food curfew
9. Sweep the treat to Saturday's only
CLM
Guard the Front Door (Do the easy stuff you know how to do to lose)
1. Walk everyday
2. Write in your journal
3. Eat 3 healthy meals with vegetables and protein
4. Drink only water or herbal tea
5. Weigh yourself daily (did this for first three weeks, omitting this currently)
6. Take your vitamins daily
7. Do your daily affirmations
Close the Back Door (Fight temptations)
1. Keep junk out of house
2. Process and deal with emotions
3. No snacks
4. Use temptation cards
5. Stay inspired
6. Treat yourself well
7. Relax
8. Tv and food curfew
9. Sweep the treat to Saturday's only
CLM
It Finally Clicked!
First off let me start off by checking in on where I have been since I have not posted in a long time.
1. I have been a caretaker for my grandma. I have spent a lot of time caring for her needs and completely ignoring mine. Whew that was a difficult truth to speak, but now I feel better.
2. My mother passed away during the end of the summer and I spent almost two months down south taking care of my grandma.
Just before my mom passed away I spent the summer reading as many books on weight-loss as I could find at my local library. I had just signed up for weight-watchers online and was in the middle of starting a new weight-loss program. I am finally back home and I needed to pick up where I left off with my earnest desire to change.
When I got home in October I did not go back to weight-watchers. I was determined to do some sort of fast so I did a one week energy bar fast in which I ate 6 energy bars a day for food. I started watching the Biggest Loser Episodes on my Netflix and I got inspired to reactivate my weight-loss efforts for real. I started a little routine of weighing myself daily, walking and writing in my journal. I ate mostly salad and protein for my meals and allowed myself some snacks along the way. I had been following the plan for three weeks and I lost about 10lbs! My starting weight was 276lbs and the last time I weighed in I was 267.
I am still currently following this routine. In the next post I will tell you exactly what I am doing, whats working and what is not.
CLM
1. I have been a caretaker for my grandma. I have spent a lot of time caring for her needs and completely ignoring mine. Whew that was a difficult truth to speak, but now I feel better.
2. My mother passed away during the end of the summer and I spent almost two months down south taking care of my grandma.
Just before my mom passed away I spent the summer reading as many books on weight-loss as I could find at my local library. I had just signed up for weight-watchers online and was in the middle of starting a new weight-loss program. I am finally back home and I needed to pick up where I left off with my earnest desire to change.
When I got home in October I did not go back to weight-watchers. I was determined to do some sort of fast so I did a one week energy bar fast in which I ate 6 energy bars a day for food. I started watching the Biggest Loser Episodes on my Netflix and I got inspired to reactivate my weight-loss efforts for real. I started a little routine of weighing myself daily, walking and writing in my journal. I ate mostly salad and protein for my meals and allowed myself some snacks along the way. I had been following the plan for three weeks and I lost about 10lbs! My starting weight was 276lbs and the last time I weighed in I was 267.
I am still currently following this routine. In the next post I will tell you exactly what I am doing, whats working and what is not.
CLM
Tuesday, August 9, 2011
Fresh Start!
This month I made a commitment to my health. I rejoined Weight Watchers online and this time I through out my old all or nothing mentality and decided to personalize my approach and learn as I lose. I am using the filling foods technique which works fine for me. I am working on tracking what I eat and making lots of healthy choices. I am primarily focusing on eating fruit, vegetables, brown rice and beans along with other light treats. I feel a great deal of freedom on this plan. I feel satisfied with eating when I get hungry and eating enough to feel full. I am working on my eating, by checking in daily and making small adjustments and improving. I will be doing affirmations and other things to keep me inspired.
Weight 270lbs.
CLM
My mom just recently passed away so I am processing this, but not allowing it to destroy my commitment.
Weight 270lbs.
CLM
My mom just recently passed away so I am processing this, but not allowing it to destroy my commitment.
Thursday, July 7, 2011
Day 1 and 2 Updates!
Day 1 Wed July 6, 2011
What I ate:
Cheerios cereal with almond milk in a coffee mug cup
1/2 Tuna on whole grain bread with lettuce and tomatos
1 scoop mash potatos, 1/2 scoop string beans, 1 chicken breast
1 slice strawberry shortcake with whipped cream
Very good!
What I ate:
Cheerios cereal with almond milk in a coffee mug cup
1 peanut butter and jelly sandwich on whole grain bread, 4 peach slices in light syrup, 1 handfull nuts, 1 handfull cheese its, 2 handfulls popcorn
2 salmon patties in a salad with lettuce, tomato and red onion with light honey dijon dressing
1 large slice strawberry short cake with whipped cream.
Totally ate a lot today, especially at lunch. Was sleep deprived, stressed and on my cycle. I should have eaten 1/2 the sandwich and the fruit, will do better tommorrow. Also I could have gotten away with 1 salmon patty instead of two and I honestly did not even need to eat the cake at all. Definitely stress ate today.
What to eat tommorrow Friday 7/8/2011
Cheerios and almond milk, need a better way of measuring my food, will think about buying the weight-watchers measuring cups and spoons.
1/2 tuna on whole grain with lettuce and tomatos, sliced celery and 1 cup of grapes
1 chicken breast with a small salad
dessert a bowl of sliced watermelon
CLM
What I ate:
Cheerios cereal with almond milk in a coffee mug cup
1/2 Tuna on whole grain bread with lettuce and tomatos
1 scoop mash potatos, 1/2 scoop string beans, 1 chicken breast
1 slice strawberry shortcake with whipped cream
Very good!
What I ate:
Cheerios cereal with almond milk in a coffee mug cup
1 peanut butter and jelly sandwich on whole grain bread, 4 peach slices in light syrup, 1 handfull nuts, 1 handfull cheese its, 2 handfulls popcorn
2 salmon patties in a salad with lettuce, tomato and red onion with light honey dijon dressing
1 large slice strawberry short cake with whipped cream.
Totally ate a lot today, especially at lunch. Was sleep deprived, stressed and on my cycle. I should have eaten 1/2 the sandwich and the fruit, will do better tommorrow. Also I could have gotten away with 1 salmon patty instead of two and I honestly did not even need to eat the cake at all. Definitely stress ate today.
What to eat tommorrow Friday 7/8/2011
Cheerios and almond milk, need a better way of measuring my food, will think about buying the weight-watchers measuring cups and spoons.
1/2 tuna on whole grain with lettuce and tomatos, sliced celery and 1 cup of grapes
1 chicken breast with a small salad
dessert a bowl of sliced watermelon
CLM
Wednesday, April 20, 2011
April 20th Update!
There are about 10 days left in this month, so how did I do?
Well, I totally fell off the map this week. I have been eating junk food and I have not been eating regular meals. I have been snacking all day long! I could not bring myself to make another turkey sandwich. I fell off the breakfast plan when the salad stopped working for me. I am in a slight depressive funk.
I have 10 days left to make a difference and lose some weight this month before May Starts. Tommorrow is April 21 and I will start my May plan early. I will get a new webcame so that I can record videos easier and post them to my youtube for updates.
For the next 10 days and for the month of May this will be my new plan.
Walkn for 30 min (the hour walks did not work, will cut back thirty minutes an effort to at least get the walk in.)
Breakfast and Lunch = Energy bar and fruit-cup (I know, I know, I hate the bars, but they do give me protein, portion control, and cal restriction)
Dinner = Chicken soup (Cause I know it works!)
Drink = water
And a multi vitamin!
CLM
Well, I totally fell off the map this week. I have been eating junk food and I have not been eating regular meals. I have been snacking all day long! I could not bring myself to make another turkey sandwich. I fell off the breakfast plan when the salad stopped working for me. I am in a slight depressive funk.
I have 10 days left to make a difference and lose some weight this month before May Starts. Tommorrow is April 21 and I will start my May plan early. I will get a new webcame so that I can record videos easier and post them to my youtube for updates.
For the next 10 days and for the month of May this will be my new plan.
Walkn for 30 min (the hour walks did not work, will cut back thirty minutes an effort to at least get the walk in.)
Breakfast and Lunch = Energy bar and fruit-cup (I know, I know, I hate the bars, but they do give me protein, portion control, and cal restriction)
Dinner = Chicken soup (Cause I know it works!)
Drink = water
And a multi vitamin!
CLM
Thursday, April 14, 2011
My Shopping List!
This is a sample of my shopping list for my plan.
Veggie Patties
V8 Juice
Fresh vegetable of choice (cucumer, tomato, carrots, celery)
Whole wheat bread
Mayo
Mustard
Turkey lunch meat
Energy Bars of choice
Fruit-cups
Trail-mix
Ice cream
Cookies
Cheese sticks
Yogurt
Popcorn
Water
Flavored water
Paper Plates
Plastic Bags
Plastic cups
Plastic ware
CLM
Veggie Patties
V8 Juice
Fresh vegetable of choice (cucumer, tomato, carrots, celery)
Whole wheat bread
Mayo
Mustard
Turkey lunch meat
Energy Bars of choice
Fruit-cups
Trail-mix
Ice cream
Cookies
Cheese sticks
Yogurt
Popcorn
Water
Flavored water
Paper Plates
Plastic Bags
Plastic cups
Plastic ware
CLM
Tweaks!
I had to make a few tweaks to my plan to make it more liveable based on my slips.
1) I now am drinking V8 juice every morning with my veggie patty
2) I will keep some trail-mix and popcorn on hand in addition to my yogurt for my evenig snack.
3) I will keep an a special treat on hand as a reward for managing my cravings and stick to my plan ( a small cup of ice cream that I can have once a week on saturday nights or a bag of chocolate chip cookies,or a cheese stick) Will work on my managed treat day!
4) I will keep energy bars to have on hand when even making a sandwich is too much work.
5) I will incorporate fresh veggie snacks, rotating vegetables weekly (carrots, celery, tomatos, cucumbers)
CLM
1) I now am drinking V8 juice every morning with my veggie patty
2) I will keep some trail-mix and popcorn on hand in addition to my yogurt for my evenig snack.
3) I will keep an a special treat on hand as a reward for managing my cravings and stick to my plan ( a small cup of ice cream that I can have once a week on saturday nights or a bag of chocolate chip cookies,or a cheese stick) Will work on my managed treat day!
4) I will keep energy bars to have on hand when even making a sandwich is too much work.
5) I will incorporate fresh veggie snacks, rotating vegetables weekly (carrots, celery, tomatos, cucumbers)
CLM
Progress Report April 14th
The Good: I have not given up on my plan! I had a glass of v8 juice and a veggie patty this morning and I took my multi. I am still downing my water. Yesterday I was on the run so I carried an energy bar with me and had that for breakfast. I had some tuna salad and nuts for lunch.
The Bad: I have not been able to just stick to my meal plan completely. I have been over my grandmothers house and had some fried chicken and french fries. Last night I I ate a chicken burrito from taco bell, french fires and a milk shake! Yikes, I have had some pizza last weekend another big no.
The ugly: I have had some things that have set me back like treating myself with unhealthy things, and not being prepared for emergencies.
What I can do to improve:
I ran out of salad and then started wondering what to eat for breakfast and that threw me off for a few days. My fix, I will now have v8 juice for breakfast each morning so that I will make sure I have vegetables each morning no excuse. I will still have my raw vegetables, they will be for snack. I will rotate between cucumber, carrots, tomato and celery for a while, every once in a while I will do mixed greens with salad dressing.
I sometimes do not have time to make my sandwiches, in those situations I will bring a energy bar and have that with my fruit.
I need a more hearty snack, so I will have to get me some trail-mix to have with my yogurt and of course popcorn.
I will also get me some really special treat to have as a reward for stick to my plan. With these tweaks I plan to stick to my over spring break. I need to set my alarm clock to seven so I can go on my walks.
Even with a few slip ups I am still hoping I lose a few pounds this month and have my skills down for next month.
CLM
The Bad: I have not been able to just stick to my meal plan completely. I have been over my grandmothers house and had some fried chicken and french fries. Last night I I ate a chicken burrito from taco bell, french fires and a milk shake! Yikes, I have had some pizza last weekend another big no.
The ugly: I have had some things that have set me back like treating myself with unhealthy things, and not being prepared for emergencies.
What I can do to improve:
I ran out of salad and then started wondering what to eat for breakfast and that threw me off for a few days. My fix, I will now have v8 juice for breakfast each morning so that I will make sure I have vegetables each morning no excuse. I will still have my raw vegetables, they will be for snack. I will rotate between cucumber, carrots, tomato and celery for a while, every once in a while I will do mixed greens with salad dressing.
I sometimes do not have time to make my sandwiches, in those situations I will bring a energy bar and have that with my fruit.
I need a more hearty snack, so I will have to get me some trail-mix to have with my yogurt and of course popcorn.
I will also get me some really special treat to have as a reward for stick to my plan. With these tweaks I plan to stick to my over spring break. I need to set my alarm clock to seven so I can go on my walks.
Even with a few slip ups I am still hoping I lose a few pounds this month and have my skills down for next month.
CLM
Saturday, April 9, 2011
DO NOT BEAT YOURSELF UP!
When it comes to a health plan beating yourself up is not the answer, feeling guilty is not the answer. Feeling guilty makes you want to give up and commit worse acts. Just repair the damage. If you failed to eat a good breakfast,do not throw the day away, drink water and eat a healthy lunch and dinner. If you ate an unplanned snack yesterday resolve to do better today. It takes time to learn good habits, develop strategies for overcoming that obstacle the next time. If you missed yesterdays workout go today! Get right back on the horse when you make a mistake, do it as quickly as possible!
You will make mistakes, its what you do after them that counts! Resolve to repent and move forward instead of keeping your head down in shame!
CLM
You will make mistakes, its what you do after them that counts! Resolve to repent and move forward instead of keeping your head down in shame!
CLM
Day 3 so far!
Highs:
Ate my salad
took my vitamin
Challenges:
1) Was so tempted to eat the last peace of cheese cake, but I said no and my hubby ate it, will not be keeping that stuff in the house.
2) Walking so early with my peeps that I will have to do my own workout later today since I am leaving at 9:45 this morning. Neeeded to sleep in because I stayed up late!
Be ware:
Staying up late
1) makes you tempted to eat crazy!
2) makes you too sleepy to workout the next day!
CLM
Ate my salad
took my vitamin
Challenges:
1) Was so tempted to eat the last peace of cheese cake, but I said no and my hubby ate it, will not be keeping that stuff in the house.
2) Walking so early with my peeps that I will have to do my own workout later today since I am leaving at 9:45 this morning. Neeeded to sleep in because I stayed up late!
Be ware:
Staying up late
1) makes you tempted to eat crazy!
2) makes you too sleepy to workout the next day!
CLM
Progress Report!
Highs for day 2:
walked over 20,000 steps
did ujam dance class
went for my 3 mile walk
walked to bart
ate my salad
took my vitamin
drank 8 cups water
ate my sandwiches
ate my fruit
ate my yogurt
ate light at the party, 1 chicken and a few nuts
Lows
ate some cornuts and some cookies last night at 2:00 in the morning. I was taking down my husbands hair and it we started at 10pm, will not do his hair that small again. Will not stay up that late again, because it makes my resistance weaker. Will also try some techniques to resist temptations.
CLM
walked over 20,000 steps
did ujam dance class
went for my 3 mile walk
walked to bart
ate my salad
took my vitamin
drank 8 cups water
ate my sandwiches
ate my fruit
ate my yogurt
ate light at the party, 1 chicken and a few nuts
Lows
ate some cornuts and some cookies last night at 2:00 in the morning. I was taking down my husbands hair and it we started at 10pm, will not do his hair that small again. Will not stay up that late again, because it makes my resistance weaker. Will also try some techniques to resist temptations.
CLM
Friday, April 8, 2011
Anti- Social!
Today is the second day of my plan.
A final report on yesterday:
I finished the day with 13,000 steps. I reread some sections on "Secrets of a Former Fat Girl" I mainly realized the importance of keeping some parts of my plan to myself so that I won't get set up for failure.
Challenges of the day:
1) At the end of the day after I had eaten my yogurt I was tempted to destroy my progress by eating some pretzel. I did not give in and I have lived to fight another day. I realize that every morsel counts!
Thoughts on the day so far:
So far I have taken my daily walk, drank 2 glasses of water, am currently eating my salad and veggie patty and preparing to take my vitamin, and pack my lunch for the day.
Challenges of the day:
1) A class party. I will not partake in the junk food fest, it is really hard for a person losing weight because so many socal interactions center around food! I realize that I have to eat my meal before or after the party,(before works better, because you are not hungry)and that I will just drink my water and chill and talk. I cannot eat when it is convient or others nor what is convient for others!
2) Invitation to walk with friends on Saturday. I view this as extra or an addition to my normal walk not a replacement for my normal walk. My friends are not free to walk with me every day and it is hard to coordinate schedules. I will work out with others, but I will view it as strictly a social activity,not my exercise for the day.
Lesson for the day:
In the battle for a fit body, sometimes it is good to be a little anti-social!
CLM
A final report on yesterday:
I finished the day with 13,000 steps. I reread some sections on "Secrets of a Former Fat Girl" I mainly realized the importance of keeping some parts of my plan to myself so that I won't get set up for failure.
Challenges of the day:
1) At the end of the day after I had eaten my yogurt I was tempted to destroy my progress by eating some pretzel. I did not give in and I have lived to fight another day. I realize that every morsel counts!
Thoughts on the day so far:
So far I have taken my daily walk, drank 2 glasses of water, am currently eating my salad and veggie patty and preparing to take my vitamin, and pack my lunch for the day.
Challenges of the day:
1) A class party. I will not partake in the junk food fest, it is really hard for a person losing weight because so many socal interactions center around food! I realize that I have to eat my meal before or after the party,(before works better, because you are not hungry)and that I will just drink my water and chill and talk. I cannot eat when it is convient or others nor what is convient for others!
2) Invitation to walk with friends on Saturday. I view this as extra or an addition to my normal walk not a replacement for my normal walk. My friends are not free to walk with me every day and it is hard to coordinate schedules. I will work out with others, but I will view it as strictly a social activity,not my exercise for the day.
Lesson for the day:
In the battle for a fit body, sometimes it is good to be a little anti-social!
CLM
Thursday, April 7, 2011
My reward system!
In my bathroom I have two cups. Each day that I exercise I will drop one bead into one of the cups. Each day that I eat right I will drop one bead into the other cup. when the cups become full I will combine them into a third larger cup which will represent all my pounds lost, a combined effort of eating right and exercising daily.
I will also use a sticker system. For every so many days of eating right and exercising I will be given a sticker. When I acrew a certain amount of stickers I will earn prizes like getting my nails done and shopping sprees!
CLM
I will also use a sticker system. For every so many days of eating right and exercising I will be given a sticker. When I acrew a certain amount of stickers I will earn prizes like getting my nails done and shopping sprees!
CLM
The End all and Be all plan for April!
First, let me admit right now I totally ditched that energy bar diet! It was not enough food, I don't really like them and they are not healthy enough to justify eating.
Second, I totally ditched snacking, even healthy snacking! It was just a gateway to overeating. (see the No "s" diet)
The new and improved plan that will take me through April and my life!
Exercise: walk daily
Breakfast: vegetables and protein (salad and veggie patty)
Lunch: turkey sandwhich and 1 fruit-cup (whole wheat bread, with light mayo)
Dinner: same as lunch
Drinks: water and diet ice tea, hot herbal tea
Supplement: Daily multi-vitamin
Measures: track weight monthly! Track good eating and exercise daily, reward for each day of good eating and each day of exercise!
CLM
Second, I totally ditched snacking, even healthy snacking! It was just a gateway to overeating. (see the No "s" diet)
The new and improved plan that will take me through April and my life!
Exercise: walk daily
Breakfast: vegetables and protein (salad and veggie patty)
Lunch: turkey sandwhich and 1 fruit-cup (whole wheat bread, with light mayo)
Dinner: same as lunch
Drinks: water and diet ice tea, hot herbal tea
Supplement: Daily multi-vitamin
Measures: track weight monthly! Track good eating and exercise daily, reward for each day of good eating and each day of exercise!
CLM
TCB (Taking Care of Business!)
I am so happy right now! Reasons I am happy!
1)I just finished a 3 mile walk, 7,000 steps and I have only been out for 1 hour! (300cal burned before breakfast!)
2)I just ate salad today! I am doing a good job of eating my vegetables! Eating vegetables is now my top priority and that is why I ate them for breakfast!
3) I drank 16 oz of water already! (I started my day by drinking water!)
4) I know exactly what I am going to eat for lunch, dinner and dessert today!
5) I have a new plan to treat myself!
6) I found a new way to measure success!
CLM
1)I just finished a 3 mile walk, 7,000 steps and I have only been out for 1 hour! (300cal burned before breakfast!)
2)I just ate salad today! I am doing a good job of eating my vegetables! Eating vegetables is now my top priority and that is why I ate them for breakfast!
3) I drank 16 oz of water already! (I started my day by drinking water!)
4) I know exactly what I am going to eat for lunch, dinner and dessert today!
5) I have a new plan to treat myself!
6) I found a new way to measure success!
CLM
Friday, April 1, 2011
Super Snacks!
Looking for snacks that will keep you from starving?
100 cal popcorn (yum) (Good if you really want to feel your belly!)
10 cal sugar free jello (a nice fruity treat)
15 cal ice pop (great when it's hot)
100 cal yoplait yogurt, sugar-free (feel like some ice cream, have this instead!)
0 cal pickle ( need some thing salty like chips, eat this guilt-free)
Simple salad (just lettuce, 15 cal salad spray and a pinch of sunflower seeds, just a pinch, great way to get folate)Bonus hate baby carrots, I do! Have some shredded carrots or beats on top!
A whole sliced apple ( ton of fiber and one is pretty much a guilt-free snack when you are hungry.
Celery Sticks ( A nice filler, especially with some V8 juice, spicy please)
Cucumber Slices ( The new refreshing chip when you just need that crunch)
Sugar-free ice tea or crystal light ( Great way to get in more water)
Rice cakes (The traditional kind are low cal, great when you need a snack so you wont feel starved)
Pretzels ( The hard kind, they pack a big bang cause you can eat more of these than chips, if you don't dig salt, get the salt-free kind. My friend dips these in mustard for a little flavor.)
Sugar-free gum (Helps stave off the munchies when you just want something in your mouth, but you are not hungry just stressed or bored. Bonus also cleans teeth!)
Hope these ideas are helpful!
There is no, absolutely no reason to feel totally deprived and starving just cause you are trying to loose weight!
CLM
100 cal popcorn (yum) (Good if you really want to feel your belly!)
10 cal sugar free jello (a nice fruity treat)
15 cal ice pop (great when it's hot)
100 cal yoplait yogurt, sugar-free (feel like some ice cream, have this instead!)
0 cal pickle ( need some thing salty like chips, eat this guilt-free)
Simple salad (just lettuce, 15 cal salad spray and a pinch of sunflower seeds, just a pinch, great way to get folate)Bonus hate baby carrots, I do! Have some shredded carrots or beats on top!
A whole sliced apple ( ton of fiber and one is pretty much a guilt-free snack when you are hungry.
Celery Sticks ( A nice filler, especially with some V8 juice, spicy please)
Cucumber Slices ( The new refreshing chip when you just need that crunch)
Sugar-free ice tea or crystal light ( Great way to get in more water)
Rice cakes (The traditional kind are low cal, great when you need a snack so you wont feel starved)
Pretzels ( The hard kind, they pack a big bang cause you can eat more of these than chips, if you don't dig salt, get the salt-free kind. My friend dips these in mustard for a little flavor.)
Sugar-free gum (Helps stave off the munchies when you just want something in your mouth, but you are not hungry just stressed or bored. Bonus also cleans teeth!)
Hope these ideas are helpful!
There is no, absolutely no reason to feel totally deprived and starving just cause you are trying to loose weight!
CLM
First Day Progress Report!
Today I went to the gym at 9:00 am and I walked on the treadmill for twenty minutes I did one mile. I have already walked 9,000 steps today according to my pedometer.
What I ate today:
For breakfast I ate a peanut butter Larabar. It was so good. I drank some water with lemon juice and took my multi,c and hair, nail and skin vitamins today.
For lunch I ate a chocolate chip cliff bar. It tasted like a cookie. I drank plently of water, lemondae vitamin water, zero cal of course. I drank some ice tea and crystal light no more than 15 cal.
For dinner I ate red beans and rice, a super small portion.
I still need to eat:
Probably a 100 cal yogurt for calicum and some fresh vegetables! If nothing else I will have a glass of V8 vegetable juice. I may have a 15 cal ice pop since it is hot.
CLM
What I ate today:
For breakfast I ate a peanut butter Larabar. It was so good. I drank some water with lemon juice and took my multi,c and hair, nail and skin vitamins today.
For lunch I ate a chocolate chip cliff bar. It tasted like a cookie. I drank plently of water, lemondae vitamin water, zero cal of course. I drank some ice tea and crystal light no more than 15 cal.
For dinner I ate red beans and rice, a super small portion.
I still need to eat:
Probably a 100 cal yogurt for calicum and some fresh vegetables! If nothing else I will have a glass of V8 vegetable juice. I may have a 15 cal ice pop since it is hot.
CLM
Happy April!
I am back with a brand new plan and a brand new attitude.
My Stats: Weight 268lb Goal 258LB by the end of this month!
Plan:
Breakfast and Lunch : Energy Bar of Choice
Dinner: Soup or Veggie Burger with Vegetabes or Taco Salad sans cheese
Drink: water, zero cal drinks, tea
Snacks: v8 juice, pickles, sugar free pops, jello, raw vegetables, non-fat yogurt
Exercise: Walking and weight-lifting
Will update on progress!
PS: Also using Alli pills.
CLM
My Stats: Weight 268lb Goal 258LB by the end of this month!
Plan:
Breakfast and Lunch : Energy Bar of Choice
Dinner: Soup or Veggie Burger with Vegetabes or Taco Salad sans cheese
Drink: water, zero cal drinks, tea
Snacks: v8 juice, pickles, sugar free pops, jello, raw vegetables, non-fat yogurt
Exercise: Walking and weight-lifting
Will update on progress!
PS: Also using Alli pills.
CLM
Tuesday, March 8, 2011
Becoming a frequent poster and Jenny!
I just noticed I only have 127 Body Basic Post in the two years since I have been keeping this blog. I really need to start posting more often. I think the more I post the more I will lose. I need to start posting every day and several times a day!
Update:
My current weight is 270lbs. Last night I signed up for Jenny Craigs 10 week, 20lbs for 20lbs. I am going to try the program out. At first I was moaning about the cost, but I can't use any more excuses for not changing my life style.
So far I am eating my Jenny Breakfast which is an oatmeal and honey bar, a small yogurt and a small cup of apple sauce. The bar was ok, not my favorite, but i does not need to be. Instead of tripping out I am just going to continue eating them, because they are portion controlled and good for me. My breakfast is around 300 calories. I am on the 1500 calorie plan.
The main things I am trying to focus on while doing Jenny are that I am worthy of this self-care. It was time to start loving myself and doing what is right for my body. This is my RX.
CLM
Update:
My current weight is 270lbs. Last night I signed up for Jenny Craigs 10 week, 20lbs for 20lbs. I am going to try the program out. At first I was moaning about the cost, but I can't use any more excuses for not changing my life style.
So far I am eating my Jenny Breakfast which is an oatmeal and honey bar, a small yogurt and a small cup of apple sauce. The bar was ok, not my favorite, but i does not need to be. Instead of tripping out I am just going to continue eating them, because they are portion controlled and good for me. My breakfast is around 300 calories. I am on the 1500 calorie plan.
The main things I am trying to focus on while doing Jenny are that I am worthy of this self-care. It was time to start loving myself and doing what is right for my body. This is my RX.
CLM
Tuesday, February 8, 2011
This is going to be so hard!
Sticking to this plan is so important. I need to lose this weight. I need to lose this weight so that I can be the woman I need to be. I need confidence to achieve all my goals.
Here is a list of women who inspire me
Michelle Obama
Oprah Winfrey
Queen Latifah
Kim Love
Beautiful Brown Baby Doll
They don't let any thing stop them from reaching their goals and I will not either.
CLM
Here is a list of women who inspire me
Michelle Obama
Oprah Winfrey
Queen Latifah
Kim Love
Beautiful Brown Baby Doll
They don't let any thing stop them from reaching their goals and I will not either.
CLM
Back to the basics a weight-loss bootcamp!
Lately I have jumped off the deep in when it comes to eating. I have been making the rotation between jack in the box and taco bell. I have been living off soda, chips, cookies and candy. I now weight 270 LBS, thats 30 LBS away from 300! In light of this fact I need a fail safe plan that will help me get to my goal of 200LBS. I can no longer live this way.
So I am implementing a Back to Basics Bootcamp to lose the pounds starting Feb 9, 2011.
Meal 1 Energy Bar ( I know, I know they are so gross, but I will live!)
Meal 2 Energy Bar
Meal 3 Lean Cuisine
Snack yogurt, fruit-cups
Drink water
Walk 30 min 5 days a week.
CLM
So I am implementing a Back to Basics Bootcamp to lose the pounds starting Feb 9, 2011.
Meal 1 Energy Bar ( I know, I know they are so gross, but I will live!)
Meal 2 Energy Bar
Meal 3 Lean Cuisine
Snack yogurt, fruit-cups
Drink water
Walk 30 min 5 days a week.
CLM
Friday, January 28, 2011
At the end of the day!
When I am really honest with myself I can admit that I have special needs when it comes to losing weight.
1. I need a plan that doesn't fall apart during times of hectic stress and chaos (like when I am out of town, working, going to school or dealing with family issues)
2. I need a plan that requires very little thinking, cause I don't have time to write every thing down, count calories etc.
3. I need a plan that builds on ease and convience, because I sometimes don't have time to cook or shop.
4. I need a plan that isn't too restrictive, it has to be liveable.
5. I need my exercise to be automatic as well, no serious thought or plan neccessary.
6. Above all I need this plan to be as easy as pie or else I will fall into my default plan of chips and candy, pizza and bean burritos!
CLM
1. I need a plan that doesn't fall apart during times of hectic stress and chaos (like when I am out of town, working, going to school or dealing with family issues)
2. I need a plan that requires very little thinking, cause I don't have time to write every thing down, count calories etc.
3. I need a plan that builds on ease and convience, because I sometimes don't have time to cook or shop.
4. I need a plan that isn't too restrictive, it has to be liveable.
5. I need my exercise to be automatic as well, no serious thought or plan neccessary.
6. Above all I need this plan to be as easy as pie or else I will fall into my default plan of chips and candy, pizza and bean burritos!
CLM
A Crazy Person!
I just realized that I have been trying to lose weight since 2009! In June of 2008 I weighed 150lbs and then by Jan 2009 I weighed 200 and the weight just kept piling on. I was 230lbs when I started my weight-loss journey and today I am 260lbs! So what has happened?
Life Changes
1. I had a really stressful job.
2. I had a death in the family.
3. I have been a live in care taker for my grandma.
4. I had a mystery stomach illness.
5. My husband was unemployed for a year.
6. I quit my job.
The main trend I notice though is that I make tons of plans, but have very little follow through. I keep changing my philosophy on weight-loss every few weeks and that is not helping much. I think if I had just stuck to one plan this whole time I would have lost the weight. I think I am just trying to do too much.
Here is a list of all the crazy things I have tried so far....
1. Leslie Sansone Walk Away the pounds dvd (can't make noise in my apartment, boring)
2. Biggest Loser dvd (can't make noise in apartment, to challenging for me)
3. The Firm dvd and weight set (can't make noise, too challenging)
4. Jilliam Michaels dvd (can't make noise, too challenging)
5. Free weight books (not motivated)
6. Exercise bands (Too weird)
7. Stationary bike (location sometimes inconvient, boring and not challenging enough)
8. Out door walking (having time to do it difficult,bad weather)
9. 24hr fitness membership (too costly, did not like the classes, waiting for treadmills)
10. Weight-watchers (counting points suck, going to meetings hard)
11. Secrets of a former fat girl (nice book, should read it again)
12. Calorie King (not a calorie counter either)
13. The chicken soup diet ( too high in salt)
14. Meditation ( won't stick with it daily)
15. Dr. Smith diet ( too weird)
16. South Beach (too restrictive)
17. Atkins (way too restrictive)
18. Sommersize me (too weird and restrictive)
19. Eating salad only ( not enough food)
20. Eating fruit only (not enough fuel)
21. Eating just veggie burgers (not realistic)
22. The energy bar diet (just plain gross)
23. Protein shakes and smoothies ( too hard to make daily)
24. Cooking beans and riche and home cooked meals only ( who has the time)
25. Frozen dinners only (yuck)
26. Eat Clean (didn't trust myself)
27. The no s diet ( need to have snacks)
As you can see I have tried a lot of crazy things to lose weight. I have tried more than what is listed I just don't remember it right now.
CLM
Life Changes
1. I had a really stressful job.
2. I had a death in the family.
3. I have been a live in care taker for my grandma.
4. I had a mystery stomach illness.
5. My husband was unemployed for a year.
6. I quit my job.
The main trend I notice though is that I make tons of plans, but have very little follow through. I keep changing my philosophy on weight-loss every few weeks and that is not helping much. I think if I had just stuck to one plan this whole time I would have lost the weight. I think I am just trying to do too much.
Here is a list of all the crazy things I have tried so far....
1. Leslie Sansone Walk Away the pounds dvd (can't make noise in my apartment, boring)
2. Biggest Loser dvd (can't make noise in apartment, to challenging for me)
3. The Firm dvd and weight set (can't make noise, too challenging)
4. Jilliam Michaels dvd (can't make noise, too challenging)
5. Free weight books (not motivated)
6. Exercise bands (Too weird)
7. Stationary bike (location sometimes inconvient, boring and not challenging enough)
8. Out door walking (having time to do it difficult,bad weather)
9. 24hr fitness membership (too costly, did not like the classes, waiting for treadmills)
10. Weight-watchers (counting points suck, going to meetings hard)
11. Secrets of a former fat girl (nice book, should read it again)
12. Calorie King (not a calorie counter either)
13. The chicken soup diet ( too high in salt)
14. Meditation ( won't stick with it daily)
15. Dr. Smith diet ( too weird)
16. South Beach (too restrictive)
17. Atkins (way too restrictive)
18. Sommersize me (too weird and restrictive)
19. Eating salad only ( not enough food)
20. Eating fruit only (not enough fuel)
21. Eating just veggie burgers (not realistic)
22. The energy bar diet (just plain gross)
23. Protein shakes and smoothies ( too hard to make daily)
24. Cooking beans and riche and home cooked meals only ( who has the time)
25. Frozen dinners only (yuck)
26. Eat Clean (didn't trust myself)
27. The no s diet ( need to have snacks)
As you can see I have tried a lot of crazy things to lose weight. I have tried more than what is listed I just don't remember it right now.
CLM
Books!
I have just read the following books.
1. A few books by Suzane Sommers, her Sommersize me series.
2. Dr. Atkins book
3. The Cardio Free Diet
4. The South Beach Diet.
My brain is on total over load right now. Should I do a low carb diet or jump into a weight-training program. Every thing is so confusing, just when you think you have this whole weight-loss thing down you are thrown a curve ball. For now I think I am going to stick with what I know and that is walking and maybe I will try out my own version of this low carb thing.
I can tell you right now my plan will include the following foods...
1. Chicken and Fish
2. All low starch veggies in unlimted quantities
3. All fruit
4. Yogurt
5. Nuts in small doses
6. Cheese in small doses
I see myself limiting the following
1. Processed sugar and whilte flour products
2. Beans,rice, and Potatos
I will likely be eating meals like these...
1. Tuna salad with mixed green salad
2. Roasted chicken with vegetables
3. Grilled shrimp with vegetables
4. Baked fish with vegetables
We shall see.
CLM
1. A few books by Suzane Sommers, her Sommersize me series.
2. Dr. Atkins book
3. The Cardio Free Diet
4. The South Beach Diet.
My brain is on total over load right now. Should I do a low carb diet or jump into a weight-training program. Every thing is so confusing, just when you think you have this whole weight-loss thing down you are thrown a curve ball. For now I think I am going to stick with what I know and that is walking and maybe I will try out my own version of this low carb thing.
I can tell you right now my plan will include the following foods...
1. Chicken and Fish
2. All low starch veggies in unlimted quantities
3. All fruit
4. Yogurt
5. Nuts in small doses
6. Cheese in small doses
I see myself limiting the following
1. Processed sugar and whilte flour products
2. Beans,rice, and Potatos
I will likely be eating meals like these...
1. Tuna salad with mixed green salad
2. Roasted chicken with vegetables
3. Grilled shrimp with vegetables
4. Baked fish with vegetables
We shall see.
CLM
Monday, January 24, 2011
The Fat Burn Plan!
From Feb until July!
On Mon, Wed, Fri I will strength train doing squats, crunches, push-ups and weight-lifting.
On Tues, Thurs
and Sat, I will walk
For Breakfast I will eat yogurt
For Lunch I will eat a salad with Tuna or turkey
For Dinner I will eat chicken or fish with vegetables
I will drink only water
I will have fresh whole fruit for dessert two hours after dinner!
If I get hungry and need an additional snack I will have a yogurt.
CLM
On Mon, Wed, Fri I will strength train doing squats, crunches, push-ups and weight-lifting.
On Tues, Thurs
and Sat, I will walk
For Breakfast I will eat yogurt
For Lunch I will eat a salad with Tuna or turkey
For Dinner I will eat chicken or fish with vegetables
I will drink only water
I will have fresh whole fruit for dessert two hours after dinner!
If I get hungry and need an additional snack I will have a yogurt.
CLM
Changing My Approach!
First of all the protien bar diet totally tanked!!!! Since I have been back I have blown my progress, I now weigh 266lbs! This month I really did not have a plan and so I gained back the 7lbs I lost plus some. The only good thing I did was throw in three walks at the end of this week. I have been searching for inspiration so I picked up some Suzanne Summer's books along with some classic Dr. Atkins. Now that I am no longer a vegeterian I though I would take a look at the high protien-low carb diet. I am also taking a real look at weight-training/strength training.
In the past I focused on walking and a vegeterian diet.
Now I will focus on a low carb, high protien diet with strength training.
I will do this as a challenge from Feb until July to see whether I lose weight and whether my body responds better to this.
CLM
In the past I focused on walking and a vegeterian diet.
Now I will focus on a low carb, high protien diet with strength training.
I will do this as a challenge from Feb until July to see whether I lose weight and whether my body responds better to this.
CLM
Sunday, January 9, 2011
Derailed Big Time!
I cant win for losing. Sometimes it seems the closer I get to success the more I leap toward failure. I am feeling totally depressed right now. I feel sick to my stomach. I realy do not feel good about myself right now. I ate two large cheese pizza and a pint of ice cream this week, not to mention two pounds of cheese, and two extremely large bags of m and m's. I did not walk yesterday or today. I have been on total self destruct mode. I am super stressed about finishing my last sememster of school and very anxioux about my future. I am sick and having major breathing problems. I would not be surprized if I gained ten pounds this week. I also am not feeling my hair at all. I feel down in the dumps. Will go take a bath and mediate and come up with a plan to heal.
CLM
CLM
Thursday, January 6, 2011
100 Day Salad Challenge
The 100 Day Salad Challenge
The 100 Day Salad Challenge is my personal vegetable eating marathon. It will represent a marathon to me. For 100 days I will eat fresh salad is my main course for dinner. I will either top the salad with protien like tuna, beans, veggie pattys, tofu, chicken or have a side dish like baked chicken, fish, brocolli, sweet potatos, white potato, greens, or string beans. I will continue to eat my protien bars, fruit and yogurt for breakfast and lunch while on the challenge. (The bars will be consumed until I am 200lbs, then I will converte to fruit, yogurt and nuts only).
My focus is on spiritual healing so that I may have physical healing.
CLM
The 100 Day Salad Challenge is my personal vegetable eating marathon. It will represent a marathon to me. For 100 days I will eat fresh salad is my main course for dinner. I will either top the salad with protien like tuna, beans, veggie pattys, tofu, chicken or have a side dish like baked chicken, fish, brocolli, sweet potatos, white potato, greens, or string beans. I will continue to eat my protien bars, fruit and yogurt for breakfast and lunch while on the challenge. (The bars will be consumed until I am 200lbs, then I will converte to fruit, yogurt and nuts only).
My focus is on spiritual healing so that I may have physical healing.
CLM
Day 1 of the recharge!
It has taken me three days to start the recharge challenge. My mind is under a great deal of stress. I will have to meditate and pray as much as possible. I feel nervous about my future. I can see anxiousness spreading. I have a strong craving for pizza and chocolate. I will do as much as possible to feed my spirit today so that I can say no to the urge. I have completed my first two hour walk. I have four more walks to complete the sixth week of my challenge. After this week I will have offically broken through my challenge breaking point. I will continue the last 13 days of my recharge and then I will enter a 100 day salad challenge!
CLM
CLM
The Purpose of Walking
The purpose of walking is not to exercise!
The purpose of walking is not to lose weight!
The purpose of walking is for spiritual, physical, mental and emotional wellness!
The purpose of walking is for healing.
I need to walk daily to celebrate life and movement.
I need to walk slowly and tune into my mind and body.
My walk is my meditation.
Each time I walk it is to reaffirm my commitment to natural healing!
Walking is no longer a race for fitness, it is how I meditate!
CLM
The purpose of walking is not to lose weight!
The purpose of walking is for spiritual, physical, mental and emotional wellness!
The purpose of walking is for healing.
I need to walk daily to celebrate life and movement.
I need to walk slowly and tune into my mind and body.
My walk is my meditation.
Each time I walk it is to reaffirm my commitment to natural healing!
Walking is no longer a race for fitness, it is how I meditate!
CLM
Monday, January 3, 2011
Future Plans!
I will keep all my plans to two week intervals so I can monitor and review my progress. I will continue this ten week jump start program that I started and then from now on I will record on a two week chart, that I will file in a binder.
I am thinking about doing a version of the slim fast or special k challenge until I can reach a goal weight of at least 200lbs. I am thinking I may need the structure. My plan will be two protien bars, yogurt and fruit for snacks and one healthy meal.
Meal Ideas:
1. Chicken, broccoli and white potato
2. Fish, string beans and white potato
3. Chicken soup (home made)
4. Beans, rice and greens
5. ground turkey, black beans and salad
6. Salad with fish or chicken, tuna or veggie burger.
I may also do a whole food challenge.
Fresh fruit and nuts for breakfast, a salad for lunch and beans and rice with greens for dinner. (The salad would need some protein like ground turkey and black beans. I may call this my healthy as a horse challenge. I may have chicken or fish with the day time salad.
CLM
I am thinking about doing a version of the slim fast or special k challenge until I can reach a goal weight of at least 200lbs. I am thinking I may need the structure. My plan will be two protien bars, yogurt and fruit for snacks and one healthy meal.
Meal Ideas:
1. Chicken, broccoli and white potato
2. Fish, string beans and white potato
3. Chicken soup (home made)
4. Beans, rice and greens
5. ground turkey, black beans and salad
6. Salad with fish or chicken, tuna or veggie burger.
I may also do a whole food challenge.
Fresh fruit and nuts for breakfast, a salad for lunch and beans and rice with greens for dinner. (The salad would need some protein like ground turkey and black beans. I may call this my healthy as a horse challenge. I may have chicken or fish with the day time salad.
CLM
My recharge Plan!
For two weeks I will do the recharge plan to get back on track!
1. Walk for two hours every day for 14 days!
2. Drink only water or tea with no sugar or honey!
3. Eat an energy bar for breakfast and one for lunch!
4. Have fresh fruit and yogurt for snacks!
5. Have chicken soup for dinner!
6. No eating after dinner!
7. Have a bath and meditation daily!
CLM
Do the recharge plan any time you are on a plateau or are feeling week, when you have no plan and when you need to get results quick!
If you have been off track for a long time and you lack discipline it may be necessary to do the jump stat plan.
Jump start.
Breakfast: Fruit and toast
Lunch: Turkey sandwhich, yougurt and nuts
Dinner: Chicken soup
Walk 1 hour!
Please note: If you can't walk because it is raining you will need to do the bike for 2 hours!
CLM
1. Walk for two hours every day for 14 days!
2. Drink only water or tea with no sugar or honey!
3. Eat an energy bar for breakfast and one for lunch!
4. Have fresh fruit and yogurt for snacks!
5. Have chicken soup for dinner!
6. No eating after dinner!
7. Have a bath and meditation daily!
CLM
Do the recharge plan any time you are on a plateau or are feeling week, when you have no plan and when you need to get results quick!
If you have been off track for a long time and you lack discipline it may be necessary to do the jump stat plan.
Jump start.
Breakfast: Fruit and toast
Lunch: Turkey sandwhich, yougurt and nuts
Dinner: Chicken soup
Walk 1 hour!
Please note: If you can't walk because it is raining you will need to do the bike for 2 hours!
CLM
What it takes to win!
Now I am five weeks into my journey with five more weeks to go. This is the half-way mark between failure and success. It is wasy to have false confidence from the vicotry I have had. This is the time I need to renew my focus and tighten up all areas that I have fallen short in and identify things that will help me continue toward success.
Things that have worked:
1. Writing in my journal ( record what I ate, pre plan meals, record feelings)
2. Reading Inspirational material
3. Texting a friend my progress who is also losing weight
4. Writing on my blog
5. Keeping a spiritual focus
6. Daily 30 minute walks
7. Drinking water
8. Drinking tea
9. Not eating late at night
10. Eating more protein
11. Eating yougurt
12. Eating three meals per day
13. Having a detailed plan
Areas where I fail short:
1. When I was out of town I stopped journalling. I need to journal even if it means taking my journal to the bathroom to do it!
2. I had a lack of a plan for extended out of town stay. I need to atleast have two healthy meals and some healthy snacks around at all times. ( Energy bars, yogurt, fruit-cups and lean cuizines or soups!)
3. I gave into the pressure and ate what others ate. I need to stand up for myself and eat the foods on my plan no matter what others are eating. Social eating cause you to eat (potato salad, mac and cheese, bread, white bread, crosiants, ice cream, cake, cookies, soda, fried chicken, breaded chicken, french fries, pizza) I ate all these things in the two weeks plus sweet coffee drinks!
4. I did not exercise at all.
What I need to do to get back on track:
1. Go on a two week recharge plan
2. Purchase a jump rope for go any where exercise.
CLM
Things that have worked:
1. Writing in my journal ( record what I ate, pre plan meals, record feelings)
2. Reading Inspirational material
3. Texting a friend my progress who is also losing weight
4. Writing on my blog
5. Keeping a spiritual focus
6. Daily 30 minute walks
7. Drinking water
8. Drinking tea
9. Not eating late at night
10. Eating more protein
11. Eating yougurt
12. Eating three meals per day
13. Having a detailed plan
Areas where I fail short:
1. When I was out of town I stopped journalling. I need to journal even if it means taking my journal to the bathroom to do it!
2. I had a lack of a plan for extended out of town stay. I need to atleast have two healthy meals and some healthy snacks around at all times. ( Energy bars, yogurt, fruit-cups and lean cuizines or soups!)
3. I gave into the pressure and ate what others ate. I need to stand up for myself and eat the foods on my plan no matter what others are eating. Social eating cause you to eat (potato salad, mac and cheese, bread, white bread, crosiants, ice cream, cake, cookies, soda, fried chicken, breaded chicken, french fries, pizza) I ate all these things in the two weeks plus sweet coffee drinks!
4. I did not exercise at all.
What I need to do to get back on track:
1. Go on a two week recharge plan
2. Purchase a jump rope for go any where exercise.
CLM
Five Week Update! Getting to the goal!
" S U C C E S S", Thats the way you spell sucess!
It has been five weeks since I started my journey and it has been incrediable! I have lost 7lbs and dropped one dress size since I have started this journey!
Here are the challenges I have faced on this journey:
1. I had to start the journey while living at my grandmothers house. This was difficult, because I had to really focus on sticking to my eating plan, keeping my journal while my family ate all kinds of foods.
What workerd : writing in my journal daily, eating the same foods daily (yogurt, chicken soup and turkey sandwhiches)
Bonus: I also took daily walks in the neighborhood!
2. I went out of town to Texas for two weeks. This was really hard, because I was at the mercy of my host and had limited food options. I did not exercise at all. I failed to journal these weeks!
What worked:choosing the healthy foods possible, like picking chichen and taking the skin off, eating taco salad without cheese, and only having 2 slices of pizza. I also did a lot of emotional work which kept me from over eating!
Biggest Challenge:
Being attacked by my Aunt who did not like my health plan. I overcame it by praying and writing in my journal.
CLM
It has been five weeks since I started my journey and it has been incrediable! I have lost 7lbs and dropped one dress size since I have started this journey!
Here are the challenges I have faced on this journey:
1. I had to start the journey while living at my grandmothers house. This was difficult, because I had to really focus on sticking to my eating plan, keeping my journal while my family ate all kinds of foods.
What workerd : writing in my journal daily, eating the same foods daily (yogurt, chicken soup and turkey sandwhiches)
Bonus: I also took daily walks in the neighborhood!
2. I went out of town to Texas for two weeks. This was really hard, because I was at the mercy of my host and had limited food options. I did not exercise at all. I failed to journal these weeks!
What worked:choosing the healthy foods possible, like picking chichen and taking the skin off, eating taco salad without cheese, and only having 2 slices of pizza. I also did a lot of emotional work which kept me from over eating!
Biggest Challenge:
Being attacked by my Aunt who did not like my health plan. I overcame it by praying and writing in my journal.
CLM
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