I found this little tidbit on a Yahoo Group I am a member of and thought it worthy enough to share here. It really makes you think, doesn't it?
Are You Taking Life Too Seriously?
When was the last time your doctor told you to stay home and watch "Seinfeld"? Or suggested a night out at the circus? Or told you to play fetch with a dog? It probably hasn't happened, but the day may not be far off. Laughter and fun are great ways to break down the walls of stress, preventing both mental and physical damage. Play time loosens up joints constricted by tension and poor posture. It brightens your attitude and is a healthy outlet for the most troubled thoughts. Even during our time off, it seems like we still spend a lot of time working--as a handyman, chauffer, mechanic, negotiator, therapist, cook, activist, or whatever is called for. Next time you're starting to feel the strain, think about how long it's been since you just played for the fun of it. It might be longer than you think. Then go buy yourself a toy.
"There ain't much fun in medicine, but there's a heck of a lot of medicine in fun". - Josh Billings, 19th Century Humorist
Progress From Last Week
Well, it was another disappointing week. I gained 2.5 lbs. I really don't know how it happened, other than I did not exercise like I should have. My clothes were even feeling looser, so I expected to lose something. Maybe I am gaining more muscle finally, but there is no way to know that for sure unless I get one of those scales that measures body fat. I wish I had that measured when we started this new healthier lifestyle. It would have been interesting to see the progress.
Gary made his goal and lost that final pound needed to reach the 70 pound mark. He wanted to be able to say that he has lost 70 pounds in six months, and now he can say that. I feel good that I can say that I've lost 50 pounds in six months. That's 120 pounds between the two of us! A whole person! I'm pretty proud of both of us. This is a huge accomplishment.
One thing that really struck me the other day was that when we go on vacation in June, we should be able to use the paddle boats at the resort. When we went there on our honeymoon back in 2001, we were not able to use them because we were too heavy. It makes me tear up just thinking about it.
I don't plan on counting points at all while we are on vacation, but I will be watching what I eat and making smart choices and hopefully, we will be very active while we are there. There are a lot of outdoor activities, a 9 hole golf course, several pools, and hiking trails around the lake. There really should be no reason why we can't burn off enough calories to indulge a little bit.
I still have a goal of losing 10 more pounds before we leave, although now it's 12.5. I am hoping my new found commitment to exercise will help me do that. I have started my Scorecard and will post it on Monday, May 4th, for everyone to see. I am hoping that this will give me the push I need to make sure I find time for physical activity. As you can see by the blank card below, I will be allowing for unconventional exercise to count towards my scorecard. If I can raise my heart rate during the activity, than I feel it should count. Wish me luck!
Click on the scorecard if you want to see it larger.
Gary made his goal and lost that final pound needed to reach the 70 pound mark. He wanted to be able to say that he has lost 70 pounds in six months, and now he can say that. I feel good that I can say that I've lost 50 pounds in six months. That's 120 pounds between the two of us! A whole person! I'm pretty proud of both of us. This is a huge accomplishment.
One thing that really struck me the other day was that when we go on vacation in June, we should be able to use the paddle boats at the resort. When we went there on our honeymoon back in 2001, we were not able to use them because we were too heavy. It makes me tear up just thinking about it.
I don't plan on counting points at all while we are on vacation, but I will be watching what I eat and making smart choices and hopefully, we will be very active while we are there. There are a lot of outdoor activities, a 9 hole golf course, several pools, and hiking trails around the lake. There really should be no reason why we can't burn off enough calories to indulge a little bit.
I still have a goal of losing 10 more pounds before we leave, although now it's 12.5. I am hoping my new found commitment to exercise will help me do that. I have started my Scorecard and will post it on Monday, May 4th, for everyone to see. I am hoping that this will give me the push I need to make sure I find time for physical activity. As you can see by the blank card below, I will be allowing for unconventional exercise to count towards my scorecard. If I can raise my heart rate during the activity, than I feel it should count. Wish me luck!
Click on the scorecard if you want to see it larger.
15 Ways to Avoid Overeating
1. Eat slowly. Your stomach needs about 20 minutes to realize it's full, so take your time.
2. Use a smaller plate when serving yourself. Visually, it will look like you have more food than what is really there.
3. Portion control. Serve yourself one portion and don't go back for seconds.
4. Hide the food. Remove all visible food from your kitchen or work area except during scheduled meal times. Keep it put away so that you don't want to eat it when you walk past it. The only exception would be fruits and vegetables that don't need to be refrigerated.
5. Variety. Eat a wide variety of foods daily so that you don't feel deprived.
6. Spice up your food. Using lots of spices in your food dishes will help satisfy your hunger.
7. Drink a glass of water before a meal. This will also help to fill you up. Continue with the water during the meal.
8. Choose foods with high fiber and protein, but are low in fat and calories. The fiber and protein will help you feel fuller longer.
9. Always eat breakfast and don't skip meals. If you are overly hungry at a meal, you are more likely to overeat. Eat on a regular schedule of every 3-4 hours and you can avoid overeating altogether.
10. Stop eating when you feel full. This is a biggy and I still struggle with it today.
11. Keep busy between meals. Many of us overeat because we are bored. Staying active will help keep your mind off food.
12. Get enough sleep. This may sound strange, but we are more likely to eat foods that are high in carbohydrates and calories and that will give us a temporary boost of energy, when we are tired. So avoid that trap and get at least 7-8 hours of sleep each and every night.
13. If you are an emotional eater, deal with those issues by talking with a professional, if necessary. Sometimes, all you need to do is become of aware of it, but if you have deeper issues like depression, then they really need to be dealt with by a counselor or psychiatrist.
14. Educate yourself by reading food labels. You will be surprised at what a serving actually is once you start reading them. Compare the volume of food with the actual calories, fat, and fiber content and start making smarter choices.
15. Stick with foods that are not processed. Whole foods like vegetables, fruits, fresh lean meats, fish, nuts, seeds and whole grains are generally lower in calories and will keep you fuller longer. Avoid convenience foods as they tend to have more calories for smaller portions. If you can't pronounce what is on the nutrition label, then don't eat it.
2. Use a smaller plate when serving yourself. Visually, it will look like you have more food than what is really there.
3. Portion control. Serve yourself one portion and don't go back for seconds.
4. Hide the food. Remove all visible food from your kitchen or work area except during scheduled meal times. Keep it put away so that you don't want to eat it when you walk past it. The only exception would be fruits and vegetables that don't need to be refrigerated.
5. Variety. Eat a wide variety of foods daily so that you don't feel deprived.
6. Spice up your food. Using lots of spices in your food dishes will help satisfy your hunger.
7. Drink a glass of water before a meal. This will also help to fill you up. Continue with the water during the meal.
8. Choose foods with high fiber and protein, but are low in fat and calories. The fiber and protein will help you feel fuller longer.
9. Always eat breakfast and don't skip meals. If you are overly hungry at a meal, you are more likely to overeat. Eat on a regular schedule of every 3-4 hours and you can avoid overeating altogether.
10. Stop eating when you feel full. This is a biggy and I still struggle with it today.
11. Keep busy between meals. Many of us overeat because we are bored. Staying active will help keep your mind off food.
12. Get enough sleep. This may sound strange, but we are more likely to eat foods that are high in carbohydrates and calories and that will give us a temporary boost of energy, when we are tired. So avoid that trap and get at least 7-8 hours of sleep each and every night.
13. If you are an emotional eater, deal with those issues by talking with a professional, if necessary. Sometimes, all you need to do is become of aware of it, but if you have deeper issues like depression, then they really need to be dealt with by a counselor or psychiatrist.
14. Educate yourself by reading food labels. You will be surprised at what a serving actually is once you start reading them. Compare the volume of food with the actual calories, fat, and fiber content and start making smarter choices.
15. Stick with foods that are not processed. Whole foods like vegetables, fruits, fresh lean meats, fish, nuts, seeds and whole grains are generally lower in calories and will keep you fuller longer. Avoid convenience foods as they tend to have more calories for smaller portions. If you can't pronounce what is on the nutrition label, then don't eat it.
Accountability
So I have been trying to figure out why our weight loss program is working this time. Like many of you, I have tried many times to lose weight with limited success. I actually feel like I can keep the weight off this time. Though it's only been since November 2008 that we've been on Weight Watchers, and I still have 45+ pounds to go, I feel like, psychologically, I am there already.
I think that is half the battle, isn't it? We always psych ourselves up and then eventually psych ourselves out when the going gets tough. Losing 53 pounds is nothing to sneeze at, and I am finding that even if I plateau, or gain a pound, I don't feel defeated. I work harder the next week, and it usually pays off in the end. Slow, baby steps, is the way to success.
The one main thing that is different this time is that I have committed myself to this program and am making myself accountable for my actions. I'm not just all talk.
I do this by weighing myself every Sunday morning and keeping track of it in a journal. If I've gained too much, then I need to look at what I've been eating or how much exercise I've been getting. I do this by writing blog posts and telling you all about my weight loss struggles and achievements and setting goals for the coming month. I do this by posting updates to various forums I am a member of and taking body measurements once a month. I do this by keeping that little Ticker at the bottom of this page up to date with my weight loss info. And I suppose you could make yourself accountable by attending weight loss meetings or attending some other function where you are required to check in or get yourself a personal trainer that you must report to. You could also keep a chart or graph so that you can visually keep track of your achievements, which is a powerful tool. And definitely take before photos, in-progress photos and after photos so you have visual conformation of your achievements.
I think we all know, as much as we hate to admit it, we work harder when there is someone else looking over our shoulder...someone we must report to...someone who is ready to evaluate our progress. It does help that my husband and I are doing this together, but it's no excuse not to try to do this on your own, when there are so many other ways you can make yourself accountable for what you are doing.
My biggest weakness is getting in enough exercise. So I am going to create a chart for myself. Kind of like the board that was on the fridge when you were a kid, that laid out all the chores you had to complete each week in order to get your allowance. And each time you completed something, you got a gold star. Does anyone do that anymore? They should because it worked! I will start the chart this coming Sunday (April 26th) and will report the results a week from Monday. So look for those posts starting May 4th. I'm going to call it Dottie's Scorecard.
So. my challenge to you is to implement at least one of these methods and see if it helps you stay on track. And I'd love to hear from readers on tips that have worked for them and will consider starting a new series called Reader Tips if we get a lot of responses.
I think that is half the battle, isn't it? We always psych ourselves up and then eventually psych ourselves out when the going gets tough. Losing 53 pounds is nothing to sneeze at, and I am finding that even if I plateau, or gain a pound, I don't feel defeated. I work harder the next week, and it usually pays off in the end. Slow, baby steps, is the way to success.
The one main thing that is different this time is that I have committed myself to this program and am making myself accountable for my actions. I'm not just all talk.
I do this by weighing myself every Sunday morning and keeping track of it in a journal. If I've gained too much, then I need to look at what I've been eating or how much exercise I've been getting. I do this by writing blog posts and telling you all about my weight loss struggles and achievements and setting goals for the coming month. I do this by posting updates to various forums I am a member of and taking body measurements once a month. I do this by keeping that little Ticker at the bottom of this page up to date with my weight loss info. And I suppose you could make yourself accountable by attending weight loss meetings or attending some other function where you are required to check in or get yourself a personal trainer that you must report to. You could also keep a chart or graph so that you can visually keep track of your achievements, which is a powerful tool. And definitely take before photos, in-progress photos and after photos so you have visual conformation of your achievements.
I think we all know, as much as we hate to admit it, we work harder when there is someone else looking over our shoulder...someone we must report to...someone who is ready to evaluate our progress. It does help that my husband and I are doing this together, but it's no excuse not to try to do this on your own, when there are so many other ways you can make yourself accountable for what you are doing.
My biggest weakness is getting in enough exercise. So I am going to create a chart for myself. Kind of like the board that was on the fridge when you were a kid, that laid out all the chores you had to complete each week in order to get your allowance. And each time you completed something, you got a gold star. Does anyone do that anymore? They should because it worked! I will start the chart this coming Sunday (April 26th) and will report the results a week from Monday. So look for those posts starting May 4th. I'm going to call it Dottie's Scorecard.
So. my challenge to you is to implement at least one of these methods and see if it helps you stay on track. And I'd love to hear from readers on tips that have worked for them and will consider starting a new series called Reader Tips if we get a lot of responses.
The Hazards of Bowling
My niece Abby celebrated her 7th birthday on Saturday at a local bowling alley. Her actual birthday was the 10th, but with Easter falling so close this year, my sister decided to have the party the week after instead.
I really enjoy bowling but haven't bowled since Abby's last party, which was probably 3 or 4 years ago. That's a shame too, because we really like bowling. I definitely think we need to put that activity back on our list.
So, I'm feeling pretty good. I've got on a pair of "new to me" smaller "skinny" jeans and a slinky purple top, that I would have never been caught dead in 50 pounds ago. I'm strutting around in my boots and feeling pretty hot. People are telling me how great I look and I am having a wonderful time.
It comes time to bowl and my first game was pretty stinky. I think I got an 84 or something ridiculous like that. At least I broke 100 the second game and even got in a few strikes along the way. I was also thinking to myself, that I should really try and utilize this activity as actual exercise, so I was really concentrating on my form and bending my legs so they get a good workout.
Well, I guess it worked. I've been pretty good about doing a lot of stretching exercises last week and we've been doing a lot of walking, but I was not in store for the pain I felt in my upper thighs after an hour of bowling. Sunday was OK...a little sore, but a nice sore. I had no problems walking or anything like that.
By Monday morning, my thighs were on fire, every time I got up to walk after sitting for a few minutes. I literally looked like I was limping for the first couple minutes after getting up until my muscles got loosened up again.
"Are you OK?"
"Did you hurt yourself again."
"Are you sure you are OK?"
"Who me? I'm fine...just a little bowling fatigue...I'll be fine....really...I'll be OK in a few days."
"Bowling, what?"
So beware! You may think you have been doing well with your exercises and stretches, but don't be surprised if you have sore muscles in places you didn't even know existed if you try a new activity that you have never done or haven't done in a while. I guess that just proves you need to shake up your routine once in a while and wake up some of those under used muscles.
I really enjoy bowling but haven't bowled since Abby's last party, which was probably 3 or 4 years ago. That's a shame too, because we really like bowling. I definitely think we need to put that activity back on our list.
So, I'm feeling pretty good. I've got on a pair of "new to me" smaller "skinny" jeans and a slinky purple top, that I would have never been caught dead in 50 pounds ago. I'm strutting around in my boots and feeling pretty hot. People are telling me how great I look and I am having a wonderful time.
It comes time to bowl and my first game was pretty stinky. I think I got an 84 or something ridiculous like that. At least I broke 100 the second game and even got in a few strikes along the way. I was also thinking to myself, that I should really try and utilize this activity as actual exercise, so I was really concentrating on my form and bending my legs so they get a good workout.
Well, I guess it worked. I've been pretty good about doing a lot of stretching exercises last week and we've been doing a lot of walking, but I was not in store for the pain I felt in my upper thighs after an hour of bowling. Sunday was OK...a little sore, but a nice sore. I had no problems walking or anything like that.
By Monday morning, my thighs were on fire, every time I got up to walk after sitting for a few minutes. I literally looked like I was limping for the first couple minutes after getting up until my muscles got loosened up again.
"Are you OK?"
"Did you hurt yourself again."
"Are you sure you are OK?"
"Who me? I'm fine...just a little bowling fatigue...I'll be fine....really...I'll be OK in a few days."
"Bowling, what?"
So beware! You may think you have been doing well with your exercises and stretches, but don't be surprised if you have sore muscles in places you didn't even know existed if you try a new activity that you have never done or haven't done in a while. I guess that just proves you need to shake up your routine once in a while and wake up some of those under used muscles.
Ways to Live Healthier on a Dime
Another excuse for me not to lose weight and start living a healthier lifestyle was that I couldn't afford a whole new wardrobe, but yet, for some reason, I could find the money to buy things when I got too big for them. Finally I said no more excuses! And you know what? It is not more expensive to live a healthier lifestyle.
1. When it comes time to buy new clothes, after you've lost weight, shop thrift stores and yard sales. Last week, Gary and I got 22 items of clothing and only spent $90, by just shopping at our local thrift stores. At least four of them were new with tags and all the rest looked brand new. Now that we are smaller, we seem to find more things we like and that fit us. I think everyone should shop thrift stores before buying new.
2. Don't waste money on a gym, unless that is something you really enjoy doing. Take walks in your local parks, many of which are free to get into, or walk in your own neighborhood (it's a great way to meet the neighbors). Rent workout DVDs or better yet, loan them out at your local library for free. If you really like the DVD, you can buy it, but otherwise, just rent a new one every week and you will not get bored in your workouts and your body will not hit that plateau since you are always changing things up. Dumb bells are a great way to gain muscle when you work out and some experts believe that dumb bells are actually better than using machines in the gym since you have full control of your muscle movements with no guidance from a machine. You can also do a strenuous weights workout and raise your heart rate at the same time, therefor reducing the amount of traditional cardio that is needed in a week.
3. Practice deep breathing exercises. It reduces stress and can raise your heart rate slightly if done properly, which in turn can help keep your metabolism boosted. Just 5-10 minutes a day, eyes closed, concentrating on your own breathe can be oddly rewarding. Give it a try. And guess what, it's free!
4. Take up a hobby that helps keep you active. It doesn't need to be an expensive hobby, but hobbies generally reduce our stress levels and improve quality of life. Bird watching, hiking, gardening, site seeing in your community, and digital photography are all good hobbies that don't cost much to get started. Keeping busy with a hobby is also good if you like to snack a lot. Keeping your hands busy with other things, keeps the pounds from packing onto your hips. Also, keeping your mind active, can help reduce the signs of aging.
5. Walk or ride a bike when possible. This saves on wear and tear to your vehicle, saves on gas, and gives you the added benefit of exercise. Consolidate your trips to the store, to save even more. If you do have to drive, park far away to get the extra exercise. Every little bit helps.
If you missed my post a few days ago about Eating Healthier on a dime, you can check it out here.
1. When it comes time to buy new clothes, after you've lost weight, shop thrift stores and yard sales. Last week, Gary and I got 22 items of clothing and only spent $90, by just shopping at our local thrift stores. At least four of them were new with tags and all the rest looked brand new. Now that we are smaller, we seem to find more things we like and that fit us. I think everyone should shop thrift stores before buying new.
2. Don't waste money on a gym, unless that is something you really enjoy doing. Take walks in your local parks, many of which are free to get into, or walk in your own neighborhood (it's a great way to meet the neighbors). Rent workout DVDs or better yet, loan them out at your local library for free. If you really like the DVD, you can buy it, but otherwise, just rent a new one every week and you will not get bored in your workouts and your body will not hit that plateau since you are always changing things up. Dumb bells are a great way to gain muscle when you work out and some experts believe that dumb bells are actually better than using machines in the gym since you have full control of your muscle movements with no guidance from a machine. You can also do a strenuous weights workout and raise your heart rate at the same time, therefor reducing the amount of traditional cardio that is needed in a week.
3. Practice deep breathing exercises. It reduces stress and can raise your heart rate slightly if done properly, which in turn can help keep your metabolism boosted. Just 5-10 minutes a day, eyes closed, concentrating on your own breathe can be oddly rewarding. Give it a try. And guess what, it's free!
4. Take up a hobby that helps keep you active. It doesn't need to be an expensive hobby, but hobbies generally reduce our stress levels and improve quality of life. Bird watching, hiking, gardening, site seeing in your community, and digital photography are all good hobbies that don't cost much to get started. Keeping busy with a hobby is also good if you like to snack a lot. Keeping your hands busy with other things, keeps the pounds from packing onto your hips. Also, keeping your mind active, can help reduce the signs of aging.
5. Walk or ride a bike when possible. This saves on wear and tear to your vehicle, saves on gas, and gives you the added benefit of exercise. Consolidate your trips to the store, to save even more. If you do have to drive, park far away to get the extra exercise. Every little bit helps.
If you missed my post a few days ago about Eating Healthier on a dime, you can check it out here.
10 Ways to Eat Healthier on a Dime
One of my excuses for not eating healthier in the past was that healthy food was more expensive than junk food. In some ways it is, but in other ways, you spend less. For example, in general, your medical bills should be less when you are living a healthier lifestyle. But for the most part I have found that it is not more expensive to eat healthier.
Here are some ways we save money now that we are eating healthier.
1. Grow your own fruits and vegetables. It's not hard and it's a no brainer for me. If you have a small area, you can grow many things in pots or small raised bed planters. Square Foot Gardening by Mel Bartholomew is a great book to get started growing your own things in a small space. Even if you grow only 3 or 4 things, you can save money.
2. If you can't grow your own, buy at your local farmer's market. The produce comes directly from the grower, is fresher and is usually less expensive. You can also buy organic products for less their too. If you missed my post about the farmer's market on my other blog, check it out here.
3. Don't buy traditional side dishes like boxed stuffing, bagged noodle mixes or boxed rice dishes. Not only are they loaded with sodium, they are not cheap. We should be getting most of our carbohydrates from vegetables and fruits anyway. If you like having a side dish like this once in a while, purchase the rice, dried beans, noodles or couscous in their plain form and make up your own side dishes. You can do wonders by cooking these things in chicken broth and them flavoring them with spices of your own without adding extra fat, preservatives, sodium and calories.
4. Invest in good quality fresh and dried spices (or grow your own). I've found that because I use a lot of spices in my cooking, I feel pampered and don't have the urge to eat out as much, plus it saves money and calories. Combine good home cooked meals with fancy china and goblets and who needs to eat out at a noisy restaurant anyway?
5. When you do eat out, use coupons whenever possible and only eat half of what you order and take the rest home. This will help keep you on your diet and you have a meal to eat the next day for "free". Take a look at their nutritional information online before you go and decide what you will eat before you get there and stick to it. Don't be persuaded by nightly specials. Not only will you likely spend more money, but you won't know what the calorie, fat and fiber content is ahead of time, which could throw off your diet for the week.
6. Plan your meals ahead of time and shop for only the items you need for that week's meals. Try to use up the items you already have before buying something new. You will be surprised at how little you can spend at the store by just "shopping" your cabinets first. This also cuts down waste.
7. Don't buy sodas and juices, drink water instead. Not only are soda and juices full of chemicals and calories, they are expensive. You need 8-10 glasses of water a day, and how can you get that, if you drink soda half the day? Eating the actual fruit is much better for you than drinking juice. Even diet soda can cause you to crave sweets, so skip it, and drink water or iced tea instead. If you don't like the taste of your water right out of the tap, invest in a filter. We have well water that has a slight sulfur smell. It's not strong enough to need a filter, so we just sit a gallon of water on the counter and let the sulfur evaporate for a few hours before drinking it. It tastes delicious and is free. You can do the same with water that has been chlorinated. Sometimes, if you let that evaporate before drinking, you may find that you like the taste without buying a filter. Give it a try.
8. Don't waste money on those 100 calorie snack packs. You pay more for the packaging and all that packaging is not good for the environment. You are also eating the same processed foods that aren't so good for you, just in smaller amounts. Instead, buy or make your favorite snacks in bulk and then package them yourself in re-usable plastic containers or invest in some little snack bags, which by the way can be reused, if you are careful.
9. Use a price book to keep track of what things cost at different stores. It takes a little time to set up initially, but once you are done, it will make shopping cheaply a breeze. I use one of those 3x5 notepads and divide the book into sections. One for produce, one for frozen foods, one for dairy, one for meat, one for breads, one for boxed and canned goods, one for cleaning products and one for miscellaneous items. On each page I list several items I shop for the most and their regular prices. I list prices for three stores that I shop at most. If I happen to be at another store and see a "good" deal, I can check my book and see if it really is a good deal. Some people also get pretty elaborate and use 3x5 cards and a recipe box to keep track of all their prices, but that's probably not necessary for most of us.
10. Buy produce that's in season or foods that are on sale and nothing else. If you shop your cabinets every week before planning your meals, you should have a good idea of what you have on hand at any given time. And if you plan your meals ahead of time, you can plan your menus around what is on sale. I've noticed that certain foods always seem to go on sale at certain times of the year and in most cases, I can stock up when they are on sale for a later meal. Buying produce that is abundant and in season is almost always cheaper than the produce that is not in season. I rarely buy anything that is not on sale or that I don't have a coupon for. That saves me money!
Here are some ways we save money now that we are eating healthier.
1. Grow your own fruits and vegetables. It's not hard and it's a no brainer for me. If you have a small area, you can grow many things in pots or small raised bed planters. Square Foot Gardening by Mel Bartholomew is a great book to get started growing your own things in a small space. Even if you grow only 3 or 4 things, you can save money.
2. If you can't grow your own, buy at your local farmer's market. The produce comes directly from the grower, is fresher and is usually less expensive. You can also buy organic products for less their too. If you missed my post about the farmer's market on my other blog, check it out here.
3. Don't buy traditional side dishes like boxed stuffing, bagged noodle mixes or boxed rice dishes. Not only are they loaded with sodium, they are not cheap. We should be getting most of our carbohydrates from vegetables and fruits anyway. If you like having a side dish like this once in a while, purchase the rice, dried beans, noodles or couscous in their plain form and make up your own side dishes. You can do wonders by cooking these things in chicken broth and them flavoring them with spices of your own without adding extra fat, preservatives, sodium and calories.
4. Invest in good quality fresh and dried spices (or grow your own). I've found that because I use a lot of spices in my cooking, I feel pampered and don't have the urge to eat out as much, plus it saves money and calories. Combine good home cooked meals with fancy china and goblets and who needs to eat out at a noisy restaurant anyway?
5. When you do eat out, use coupons whenever possible and only eat half of what you order and take the rest home. This will help keep you on your diet and you have a meal to eat the next day for "free". Take a look at their nutritional information online before you go and decide what you will eat before you get there and stick to it. Don't be persuaded by nightly specials. Not only will you likely spend more money, but you won't know what the calorie, fat and fiber content is ahead of time, which could throw off your diet for the week.
6. Plan your meals ahead of time and shop for only the items you need for that week's meals. Try to use up the items you already have before buying something new. You will be surprised at how little you can spend at the store by just "shopping" your cabinets first. This also cuts down waste.
7. Don't buy sodas and juices, drink water instead. Not only are soda and juices full of chemicals and calories, they are expensive. You need 8-10 glasses of water a day, and how can you get that, if you drink soda half the day? Eating the actual fruit is much better for you than drinking juice. Even diet soda can cause you to crave sweets, so skip it, and drink water or iced tea instead. If you don't like the taste of your water right out of the tap, invest in a filter. We have well water that has a slight sulfur smell. It's not strong enough to need a filter, so we just sit a gallon of water on the counter and let the sulfur evaporate for a few hours before drinking it. It tastes delicious and is free. You can do the same with water that has been chlorinated. Sometimes, if you let that evaporate before drinking, you may find that you like the taste without buying a filter. Give it a try.
8. Don't waste money on those 100 calorie snack packs. You pay more for the packaging and all that packaging is not good for the environment. You are also eating the same processed foods that aren't so good for you, just in smaller amounts. Instead, buy or make your favorite snacks in bulk and then package them yourself in re-usable plastic containers or invest in some little snack bags, which by the way can be reused, if you are careful.
9. Use a price book to keep track of what things cost at different stores. It takes a little time to set up initially, but once you are done, it will make shopping cheaply a breeze. I use one of those 3x5 notepads and divide the book into sections. One for produce, one for frozen foods, one for dairy, one for meat, one for breads, one for boxed and canned goods, one for cleaning products and one for miscellaneous items. On each page I list several items I shop for the most and their regular prices. I list prices for three stores that I shop at most. If I happen to be at another store and see a "good" deal, I can check my book and see if it really is a good deal. Some people also get pretty elaborate and use 3x5 cards and a recipe box to keep track of all their prices, but that's probably not necessary for most of us.
10. Buy produce that's in season or foods that are on sale and nothing else. If you shop your cabinets every week before planning your meals, you should have a good idea of what you have on hand at any given time. And if you plan your meals ahead of time, you can plan your menus around what is on sale. I've noticed that certain foods always seem to go on sale at certain times of the year and in most cases, I can stock up when they are on sale for a later meal. Buying produce that is abundant and in season is almost always cheaper than the produce that is not in season. I rarely buy anything that is not on sale or that I don't have a coupon for. That saves me money!
Recipe - Warm Crab Dip
Print a 3x5 card version of this recipe by clicking here.
Serves 8-10
~ 1 8oz. package of fat free cream cheese
~ 1 6 oz. can of crab meat, drained
~ 1 cup fat free mayonnaise
~ 1 cup fat free sour cream
~ 1 cup grated reduced-fat or fat free parmesan cheese
~ 1 cup sour cream
~ 1 cup imitation crab meat, flaked
~ 1/2 cup fat free shredded cheddar cheese
~ 4 cloves garlic, minced
~ 1 teaspoon reduced sodium seafood seasoning (similar to Old Bay)
~ 1 teaspoon dried parsley
~ 1/2 teaspoon hot pepper sauce
~ 3-6 teaspoons fiber powder (optional)
~ smoked paprika (garnish)
Preheat oven to 350 degrees.
Soften cream cheese and then add the remaining ingredients, stirring well. Spray a shallow glass dish with non-stick cooking spray, add the mixture, garnish with paprika and bake at 350 degrees for 45 minutes, or until the mixture is lightly browned on top and bubbly.
Serve warm with crackers or some other baked chip of your choosing.
I use a seafood seasoning that is purchased from my local farmer's market. It is much less salty than Old Bay and I think better for this dish. If all you have is Old Bay, reduce the amount to 1/2 teaspoon or you can try this recipe for seafood seasoning.
Fat free cheeses will melt better if the dish is covered or if you place a dish of water in the oven with the dish you are heating. Since this dish should not be covered while cooking, I prefer to place a dish of water on a rack below the rack I am placing this dish on. Works great.
If you don't have smoked paprika, regular sweet paprika, sold in all grocery stores, will work well also. I think the smoked paprika adds a little something extra to this dish and is worth buying if you can find it. I get mine at the farmer's market.
Serves 8-10
~ 1 8oz. package of fat free cream cheese
~ 1 6 oz. can of crab meat, drained
~ 1 cup fat free mayonnaise
~ 1 cup fat free sour cream
~ 1 cup grated reduced-fat or fat free parmesan cheese
~ 1 cup sour cream
~ 1 cup imitation crab meat, flaked
~ 1/2 cup fat free shredded cheddar cheese
~ 4 cloves garlic, minced
~ 1 teaspoon reduced sodium seafood seasoning (similar to Old Bay)
~ 1 teaspoon dried parsley
~ 1/2 teaspoon hot pepper sauce
~ 3-6 teaspoons fiber powder (optional)
~ smoked paprika (garnish)
Preheat oven to 350 degrees.
Soften cream cheese and then add the remaining ingredients, stirring well. Spray a shallow glass dish with non-stick cooking spray, add the mixture, garnish with paprika and bake at 350 degrees for 45 minutes, or until the mixture is lightly browned on top and bubbly.
Serve warm with crackers or some other baked chip of your choosing.
I use a seafood seasoning that is purchased from my local farmer's market. It is much less salty than Old Bay and I think better for this dish. If all you have is Old Bay, reduce the amount to 1/2 teaspoon or you can try this recipe for seafood seasoning.
Fat free cheeses will melt better if the dish is covered or if you place a dish of water in the oven with the dish you are heating. Since this dish should not be covered while cooking, I prefer to place a dish of water on a rack below the rack I am placing this dish on. Works great.
If you don't have smoked paprika, regular sweet paprika, sold in all grocery stores, will work well also. I think the smoked paprika adds a little something extra to this dish and is worth buying if you can find it. I get mine at the farmer's market.
Other Weight Loss Blogs
Over the past week, I've come across three weight loss blogs that I really like. I've posted a link on the sidebar, but thought they deserved a spotlight here also, plus, you may not have seen them on the sidebar anyway.
The first one is called Jessica's Weight Loss Blog. Jessica has gone from a size 26 down to a size 8/10. I think that deserves a standing ovation. Way to go Jessica!
The next one is called Roni's Weigh. She is a mom who has gone from Fat to Skinny to Healthy. She was 210 pounds at her heaviest and is now down near 140. I think that is super terrific!
The last blog for today is called The Token Fat Girl. Lorrie is still struggling with the weight, like we all are, but I think she is doing a great job! She is getting regular exercise and that is half the battle these days. Keep up the good work Lorrie.
If you have a weight loss blog you like, or are the author of a weight loss blog, I'd love to know about it and feature it in an upcoming post.
The first one is called Jessica's Weight Loss Blog. Jessica has gone from a size 26 down to a size 8/10. I think that deserves a standing ovation. Way to go Jessica!
The next one is called Roni's Weigh. She is a mom who has gone from Fat to Skinny to Healthy. She was 210 pounds at her heaviest and is now down near 140. I think that is super terrific!
The last blog for today is called The Token Fat Girl. Lorrie is still struggling with the weight, like we all are, but I think she is doing a great job! She is getting regular exercise and that is half the battle these days. Keep up the good work Lorrie.
If you have a weight loss blog you like, or are the author of a weight loss blog, I'd love to know about it and feature it in an upcoming post.
10 Observations I've Made Since Losing 50 Pounds
1. It's a lot easier bending over and getting up off the floor.
2. My clothes look better when I'm wearing them.
3. I buy clothes that are actually my current size, feeling confident that I won't "grow" out of them in a few months.
4. I don't have as much stomach upset after eating, probably due to the lower fat diet.
5. Intimate relations with my husband are better, plain and simple!
6. I have more energy.
7. We spend less money on food and clothing.
8. I am more confident in all aspects of my life and generally feel happier.
9. I feel respected when out in public.
10. Food cravings for unhealthy snacks has greatly diminished now that I am eating healthier.
So what's holding you back from a better life? Fear of failure, fear of commitment, fear of the unknown were all reasons why I think I put off losing weight. People telling me that I was fine the way I was, that society was wrong for not accepting my larger size, were all crutches to prevent me from doing what I knew was the right thing to do.
I am disgusted by what companies add to our foods just so they can make a little more money. Substances that are slowly killing us, and causing some of the obesity problems today. If we educate ourselves and stop buying this garbage, we can overcome the obesity problem in America.
It all goes back to my new motto, "Simple is Better". Eating simple whole foods and leading a physically active life, will go a long way to reverse this problem. You don't need fancy weight loss programs or expensive exercise equipment. Just use your common sense and read food labels. Research whatever you don't understand and question the things you find suspicious.
I'm not perfect, but I feel I've come a long way in only 5-1/2 months. I hope this continues to inspire me to stay on track and I hope this inspires you to take that next step.
2. My clothes look better when I'm wearing them.
3. I buy clothes that are actually my current size, feeling confident that I won't "grow" out of them in a few months.
4. I don't have as much stomach upset after eating, probably due to the lower fat diet.
5. Intimate relations with my husband are better, plain and simple!
6. I have more energy.
7. We spend less money on food and clothing.
8. I am more confident in all aspects of my life and generally feel happier.
9. I feel respected when out in public.
10. Food cravings for unhealthy snacks has greatly diminished now that I am eating healthier.
So what's holding you back from a better life? Fear of failure, fear of commitment, fear of the unknown were all reasons why I think I put off losing weight. People telling me that I was fine the way I was, that society was wrong for not accepting my larger size, were all crutches to prevent me from doing what I knew was the right thing to do.
I am disgusted by what companies add to our foods just so they can make a little more money. Substances that are slowly killing us, and causing some of the obesity problems today. If we educate ourselves and stop buying this garbage, we can overcome the obesity problem in America.
It all goes back to my new motto, "Simple is Better". Eating simple whole foods and leading a physically active life, will go a long way to reverse this problem. You don't need fancy weight loss programs or expensive exercise equipment. Just use your common sense and read food labels. Research whatever you don't understand and question the things you find suspicious.
I'm not perfect, but I feel I've come a long way in only 5-1/2 months. I hope this continues to inspire me to stay on track and I hope this inspires you to take that next step.
Progress Pictures
I thought it was about time I posted some progress pictures of ourselves. I think the reason I haven't done it so far is because I was so ashamed about how I looked. I absolutely hated getting my picture taken and when I did, I sure didn't look at them.
Here is one from last summer (2008). This is probably at our heaviest. We were meeting an online friend for the first time. I honestly can't believe I even went through with the meeting considering how I felt about how I looked at this weight. But she had some old windows and a door to get rid of, which I plan to use for our greenhouse. I guess my need for free junk outweighed that fear of wondering what she thought about me and my appearance....LOL.
And here we are as of April 9, 2009. I think I am finally starting to see the change in myself. I've noticed it in Gary for months now, but for some reason when I look in the mirror I had not seen it in myself. For me, losing 50+ pounds and Gary losing 60+ pounds is nothing to sneeze at, that is for sure. I should be very proud, and I am, but it's still hard to grasp the whole thing at times.
My mom asked me if we thought we were going to continue with our healthier lifestyle. I thought that was a strange question, at first. I mean, why go through all this if we don't plan to continue. But so many people fail at losing weight and keeping it off, so I guess it was a legitimate question. I have no plans to go back to the weight I was before....still not comfortable talking a number with you all yet. I have every intention of trying to stay on track. It's been pretty easy so far, relatively speaking. I'm sure that's because we are doing this together. I've been reading that when you are nourishing your body with healthy foods, you tend to not crave the bad foods, but I am still skeptical about that. I need to investigate further into why I crave the foods I crave and why it's so hard to stop at just one. I jokingly told my mom that I eat because it tastes good, but I seriously need to investigate that further. Once that discovery is made, only then, will I be free.
Here is one from last summer (2008). This is probably at our heaviest. We were meeting an online friend for the first time. I honestly can't believe I even went through with the meeting considering how I felt about how I looked at this weight. But she had some old windows and a door to get rid of, which I plan to use for our greenhouse. I guess my need for free junk outweighed that fear of wondering what she thought about me and my appearance....LOL.
And here we are as of April 9, 2009. I think I am finally starting to see the change in myself. I've noticed it in Gary for months now, but for some reason when I look in the mirror I had not seen it in myself. For me, losing 50+ pounds and Gary losing 60+ pounds is nothing to sneeze at, that is for sure. I should be very proud, and I am, but it's still hard to grasp the whole thing at times.
My mom asked me if we thought we were going to continue with our healthier lifestyle. I thought that was a strange question, at first. I mean, why go through all this if we don't plan to continue. But so many people fail at losing weight and keeping it off, so I guess it was a legitimate question. I have no plans to go back to the weight I was before....still not comfortable talking a number with you all yet. I have every intention of trying to stay on track. It's been pretty easy so far, relatively speaking. I'm sure that's because we are doing this together. I've been reading that when you are nourishing your body with healthy foods, you tend to not crave the bad foods, but I am still skeptical about that. I need to investigate further into why I crave the foods I crave and why it's so hard to stop at just one. I jokingly told my mom that I eat because it tastes good, but I seriously need to investigate that further. Once that discovery is made, only then, will I be free.
My Food Diary
Some people have asked me what I eat on an average day, so I thought I'd list a few days to give you an idea. I've listed their Weight Watchers point value next to each item. I'll post a new list periodically as my weight loss plan changes.
Day 1
1st Meal of the Day - Mini bagel sandwich (egg beaters, cheese, onion, sweet red pepper, canadian bacon) - 3 points
Green Tea Sweetened with Stevia - 0 points
2nd Meal of the Day - Vanilla FF Yogurt with Flax Meal and Strawberries - 3 points
String Cheese - 1 point
3rd Meal of the Day - Turkey Wrap with FF Cheddar Cheese, baby spinach, and FF Italian Dressing - 4 points
Progresso Light Soup - 2 points
Green Tea Sweetened with Stevia - 0 points
4th Meal of the Day - baby carrots, sliced cucumbers, 1 cup of grapes - 1 point
Light Babybel Cheese Round - 1 point
Fiber One Bar - 2 points
5th Meal of the Day - Ronzoni Smart Taste Pasta with Homemade spaghetti sauce, low fat ricotta cheese and FF mozzarella cheese melted on top (1-1/2 servings) - 10 points
6th Meal of the Day - Light Laughing Cow Cheese and High Fiber Crackers - 3 points
Snack - Fit & Active FF Fudge Bar (from Aldi) - 1 point
Day 2
1st Meal of the Day - Oatmeal - 3 or 4 points (depending on what I add to it)
Green Tea Sweetened with Stevia - 0 points
2nd Meal of the Day - FF Yogurt - 2 points
String Cheese - 1 point
3rd Meal of the Day - Smart Ones Frozen Entree - 2-6 points (depending on the flavor)
Green Tea Sweetened with Stevia - 0 points
4th Meal of the Day - baby carrots, sliced cucumbers, 1 cup of grapes - 1 point
Light Babybel Cheese Round - 1 point
Fiber One Bar - 2 points
5th Meal of the Day - Ethiopian Cabbage with Kielbasa - 6 points
6th Meal of the Day - Corn Tortilla Chips and Salsa - 4-6 points (depending on if I use a homemade baked chip or a store bought chip)
Snack - Fit & Active FF Orange Cream Bar (from Aldi) - 2 points
Day 3
1st Meal of the Day - Fiber One Bar - 2 points
Yogurt - 2 points
Green Tea Sweetened with Stevia - 0 points
2nd Meal of the Day - Lean Cuisine Meal - 5-6 points
2 Slices of Light Bread (for gravy) - 1 point
3rd Meal of the Day - Banana, baby carrots, apple - 2 points
Green Tea Sweetened with Stevia - 0 points
4th Meal of the Day - Went to Cracker Barrel for Dinner
Chicken and Dumplings - 5 points
Green Beans - 1 point
Cooked Babay Carrots - 1 point
Biscuit - 3 points
Corn Muffin - 4 points
Butter - 1 point
5th Meal of the Day - Chips and Salsa - 4 points
Snack - Light Klondike Bar - 2 points
Day 1
1st Meal of the Day - Mini bagel sandwich (egg beaters, cheese, onion, sweet red pepper, canadian bacon) - 3 points
Green Tea Sweetened with Stevia - 0 points
2nd Meal of the Day - Vanilla FF Yogurt with Flax Meal and Strawberries - 3 points
String Cheese - 1 point
3rd Meal of the Day - Turkey Wrap with FF Cheddar Cheese, baby spinach, and FF Italian Dressing - 4 points
Progresso Light Soup - 2 points
Green Tea Sweetened with Stevia - 0 points
4th Meal of the Day - baby carrots, sliced cucumbers, 1 cup of grapes - 1 point
Light Babybel Cheese Round - 1 point
Fiber One Bar - 2 points
5th Meal of the Day - Ronzoni Smart Taste Pasta with Homemade spaghetti sauce, low fat ricotta cheese and FF mozzarella cheese melted on top (1-1/2 servings) - 10 points
6th Meal of the Day - Light Laughing Cow Cheese and High Fiber Crackers - 3 points
Snack - Fit & Active FF Fudge Bar (from Aldi) - 1 point
Day 2
1st Meal of the Day - Oatmeal - 3 or 4 points (depending on what I add to it)
Green Tea Sweetened with Stevia - 0 points
2nd Meal of the Day - FF Yogurt - 2 points
String Cheese - 1 point
3rd Meal of the Day - Smart Ones Frozen Entree - 2-6 points (depending on the flavor)
Green Tea Sweetened with Stevia - 0 points
4th Meal of the Day - baby carrots, sliced cucumbers, 1 cup of grapes - 1 point
Light Babybel Cheese Round - 1 point
Fiber One Bar - 2 points
5th Meal of the Day - Ethiopian Cabbage with Kielbasa - 6 points
6th Meal of the Day - Corn Tortilla Chips and Salsa - 4-6 points (depending on if I use a homemade baked chip or a store bought chip)
Snack - Fit & Active FF Orange Cream Bar (from Aldi) - 2 points
Day 3
1st Meal of the Day - Fiber One Bar - 2 points
Yogurt - 2 points
Green Tea Sweetened with Stevia - 0 points
2nd Meal of the Day - Lean Cuisine Meal - 5-6 points
2 Slices of Light Bread (for gravy) - 1 point
3rd Meal of the Day - Banana, baby carrots, apple - 2 points
Green Tea Sweetened with Stevia - 0 points
4th Meal of the Day - Went to Cracker Barrel for Dinner
Chicken and Dumplings - 5 points
Green Beans - 1 point
Cooked Babay Carrots - 1 point
Biscuit - 3 points
Corn Muffin - 4 points
Butter - 1 point
5th Meal of the Day - Chips and Salsa - 4 points
Snack - Light Klondike Bar - 2 points
Goals for this Week
So after re-evaluating my weight loss plan, here is a list of what I will be focusing on this week.
1. Pay closer attention to protein, fiber, and carb content of each meal.
2. Drink green tea in the morning and after lunch.
3. Drink 8-8 oz. glasses of water per day.
4. Reduce the amount of frozen meals I am eating during the week. Right now I just can't cut them out completely due to their convenience.
5. Get most of my carbs from fresh fruits and vegetables as opposed to pasta and baked goods.
6. Perform a set of full body stretching exercises everyday (only takes 10 minutes).
7. Train with resistance bands for three days this week (will work up to regular weights in the next few weeks).
8. Start pricing and looking for local sources of organic meats and other foods.
1. Pay closer attention to protein, fiber, and carb content of each meal.
2. Drink green tea in the morning and after lunch.
3. Drink 8-8 oz. glasses of water per day.
4. Reduce the amount of frozen meals I am eating during the week. Right now I just can't cut them out completely due to their convenience.
5. Get most of my carbs from fresh fruits and vegetables as opposed to pasta and baked goods.
6. Perform a set of full body stretching exercises everyday (only takes 10 minutes).
7. Train with resistance bands for three days this week (will work up to regular weights in the next few weeks).
8. Start pricing and looking for local sources of organic meats and other foods.
Re-Evaluating My Weight Loss Plan
So last week I lost 6 lbs and now this week I am back to not losing any. In fact, I gained a pound. It's very frustrating. But instead of getting upset, I think it's time to re-evaluate everything I have been doing and see if I can't shake things up a bit. I should be losing a pound a week consistently, not yo-yoing from no weight loss to losing 6 pounds back to gaining a pound.
I've been doing a lot of research online and have found several people who make sense and pretty much say the same things about weight loss, building muscle and eating healthy. Some of these things contradict what the "experts" have been telling us for years, but they are things I've thought of myself, that just made sense. I touched on some of these issues in a previous post entitled "Love Hate Relationship with Exercise" and a post called "Keep it Simple". We all get in ruts and sometimes we forget what our end goals are and forget the easiest way to achieve those goals, so it's always good to step back, re-evaluated and try again.
First of all, I am going to really look at the foods we are eating. I've always said that it's better to eat whole foods and less processed foods and I think that I have been relying on too many frozen meals to help stay on track. I am also not sure if counting points is the way for me to go now that I've hit that plateau. I also don't want to get bored with this whole new healthy lifestyle, so I think I may abandon the points system next week and concentrate on total calorie intake as well as focusing on the amount of protein, sugars, fat and fiber that I am getting each day.
I've calculated my personal metabolic rate and I should be eating between 1650 - 2050 calories per day to lose weight. This is based on my current weight, height, age and activity level.
I need to focus on eating more meals a day. I've been pretty good about that, but I think I need to be more diligent in making sure there is the right amount of carbs and protein in each meal. I get lazy and just eat a handful of carrots, cucumbers and grapes, when there really needs to be some protein included with that meal so that you feel full, have energy for longer periods of time and to help maintain your insulin levels so that they are not spiking throughout the day. Many times after eating my afternoon snack I feel more hungry than before I ate them, so I know it's because I need more protein and/or fiber combined with this meal.
I also need to focus on getting in the habit of eating breakfast before I leave for work in the morning. Usually I wait until I get to work to have breakfast, but this is likely slowing down my metabolism even more because my body is in a catabolic state after being without food all night. Basically, if you don't eat, your body uses muscle for energy and then your metabolism slows down because you have less muscle mass. I'm sure there is a more scientific way to explain that, but for my purposes here, that's the gist of it.
I also need to look into buying more organic foods, including meats. I didn't realize just how different the quality of the fat content in a piece of meat can be based on what that animal ate when it was alive. There is more and more research being done that seems to prove that many of this world's obesity problems started when chemicals and hormones were added to our foods. Course we are also more sedetary than we used to be, but hormones and other chemicals being injected in our foods can't possibly be helping. Fat is not your enemy. You need fat to function properly, but it's the bad fats that are produced from overprocessing foods and from feeding animals foods that they wouldn't normally eat, that are causing many of our obesity and health problems today.
I also want to be more diligent about including foods in my diet that seem to boost your metabolism naturally, such as green tea, cayenne and chili powder and avoding things like high fructose corn syrup and soy based products.
My next weight loss post (in a few days) will focus on what I am changing as far as exercise goes to help build muscle and boost my metabolism.
I've been doing a lot of research online and have found several people who make sense and pretty much say the same things about weight loss, building muscle and eating healthy. Some of these things contradict what the "experts" have been telling us for years, but they are things I've thought of myself, that just made sense. I touched on some of these issues in a previous post entitled "Love Hate Relationship with Exercise" and a post called "Keep it Simple". We all get in ruts and sometimes we forget what our end goals are and forget the easiest way to achieve those goals, so it's always good to step back, re-evaluated and try again.
First of all, I am going to really look at the foods we are eating. I've always said that it's better to eat whole foods and less processed foods and I think that I have been relying on too many frozen meals to help stay on track. I am also not sure if counting points is the way for me to go now that I've hit that plateau. I also don't want to get bored with this whole new healthy lifestyle, so I think I may abandon the points system next week and concentrate on total calorie intake as well as focusing on the amount of protein, sugars, fat and fiber that I am getting each day.
I've calculated my personal metabolic rate and I should be eating between 1650 - 2050 calories per day to lose weight. This is based on my current weight, height, age and activity level.
I need to focus on eating more meals a day. I've been pretty good about that, but I think I need to be more diligent in making sure there is the right amount of carbs and protein in each meal. I get lazy and just eat a handful of carrots, cucumbers and grapes, when there really needs to be some protein included with that meal so that you feel full, have energy for longer periods of time and to help maintain your insulin levels so that they are not spiking throughout the day. Many times after eating my afternoon snack I feel more hungry than before I ate them, so I know it's because I need more protein and/or fiber combined with this meal.
I also need to focus on getting in the habit of eating breakfast before I leave for work in the morning. Usually I wait until I get to work to have breakfast, but this is likely slowing down my metabolism even more because my body is in a catabolic state after being without food all night. Basically, if you don't eat, your body uses muscle for energy and then your metabolism slows down because you have less muscle mass. I'm sure there is a more scientific way to explain that, but for my purposes here, that's the gist of it.
I also need to look into buying more organic foods, including meats. I didn't realize just how different the quality of the fat content in a piece of meat can be based on what that animal ate when it was alive. There is more and more research being done that seems to prove that many of this world's obesity problems started when chemicals and hormones were added to our foods. Course we are also more sedetary than we used to be, but hormones and other chemicals being injected in our foods can't possibly be helping. Fat is not your enemy. You need fat to function properly, but it's the bad fats that are produced from overprocessing foods and from feeding animals foods that they wouldn't normally eat, that are causing many of our obesity and health problems today.
I also want to be more diligent about including foods in my diet that seem to boost your metabolism naturally, such as green tea, cayenne and chili powder and avoding things like high fructose corn syrup and soy based products.
My next weight loss post (in a few days) will focus on what I am changing as far as exercise goes to help build muscle and boost my metabolism.
Weight Loss Update
Just a quick note to let everyone know how we are doing on our weight loss.
I finally reached the 50 pounds lost marker this week after struggling with no weight loss for three solid weeks. Gary was continuing to loose every week, while I was stuck, and even gaining a few ounces one week. I tried not to be too hard on myself as I was unable to exercise much due to a fall on some slippery steps and I had been fighting a cold. So two weeks were basically shot as far as exercise was concerned. And, no, I did not hurt myself seriously. I badly bruised my tailbone and am VERY lucky I did not break anything. I still can't lay on my back, but I can sit pretty much with no real pain now, so that is progress. The bruise is horrible to look at, but it does feel better everyday.
So last week, I sat down and really looked at my eating journal and felt like I had been a little too lenient in some of the foods I had been eating over the past two weeks. Maybe I felt I was entitled because I was injured, but I really didn't want to waste all our hard work on that. So I was very diligent about not going over my Weight Watchers points each day and was able to get a good long three mile walk in on one day and I was rewarded with a 6 lb. weight loss. I wonder if some of the weight had been due to water retention or swelling of my lower back as I haven't had that much of a weight loss in one week since the beginning of the program. Regardless, I am happy I reached my 50 pound loss goal a full two months before my goal. The next 50 pounds are going to be a lot more difficult, but I am up to the challenge.
I guess the point of this post is to not get yourself down when you have hit that plateau. It's important to realize that you can maintain your weight during those times and not really gain any. That in itself is a great accomplishment and we shouldn't take it lightly. Because you are still in a weight loss mode, does not mean you have failed if you stay at the same weight for a few weeks. Muscle weighs more than fat, so it could be that you are gaining muscle. Water retention is a possibility for women, especially. Hormones have a huge impact on your weight, which is why it's so much harder for women than men. The fact that I weigh 63 pounds lighter than I did this time last year makes me very happy (we both lost 13 pounds before officially starting Weight Watchers on November 1, 2008).
I finally reached the 50 pounds lost marker this week after struggling with no weight loss for three solid weeks. Gary was continuing to loose every week, while I was stuck, and even gaining a few ounces one week. I tried not to be too hard on myself as I was unable to exercise much due to a fall on some slippery steps and I had been fighting a cold. So two weeks were basically shot as far as exercise was concerned. And, no, I did not hurt myself seriously. I badly bruised my tailbone and am VERY lucky I did not break anything. I still can't lay on my back, but I can sit pretty much with no real pain now, so that is progress. The bruise is horrible to look at, but it does feel better everyday.
So last week, I sat down and really looked at my eating journal and felt like I had been a little too lenient in some of the foods I had been eating over the past two weeks. Maybe I felt I was entitled because I was injured, but I really didn't want to waste all our hard work on that. So I was very diligent about not going over my Weight Watchers points each day and was able to get a good long three mile walk in on one day and I was rewarded with a 6 lb. weight loss. I wonder if some of the weight had been due to water retention or swelling of my lower back as I haven't had that much of a weight loss in one week since the beginning of the program. Regardless, I am happy I reached my 50 pound loss goal a full two months before my goal. The next 50 pounds are going to be a lot more difficult, but I am up to the challenge.
I guess the point of this post is to not get yourself down when you have hit that plateau. It's important to realize that you can maintain your weight during those times and not really gain any. That in itself is a great accomplishment and we shouldn't take it lightly. Because you are still in a weight loss mode, does not mean you have failed if you stay at the same weight for a few weeks. Muscle weighs more than fat, so it could be that you are gaining muscle. Water retention is a possibility for women, especially. Hormones have a huge impact on your weight, which is why it's so much harder for women than men. The fact that I weigh 63 pounds lighter than I did this time last year makes me very happy (we both lost 13 pounds before officially starting Weight Watchers on November 1, 2008).
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