Monthly Archives: March 2013
Week Four was challenging to say the least. I had some life obstacles to overcome and the stress impacted my journey to a healthier me. Ok, that was a poetic answer to a failed week four. I was so tired and stressed from work that I only worked out two days last week. I didn’t follow my new guide to eating and instead ate what I could. Thankfully, I didn’t eat junk food, though I was tempted. I just didn’t eat fruits and veggies with every meal. The funny thing is the damn scale hasn’t moved so that is both good and bad. Good, I didn’t slip to far back. Bad, I really need to change my routine. While it is amazing that I am getting into shape I still need to shed pounds. I know my journey will be a long one but my formula just isn’t right. I do believe I need to balance my diet and exercise differently. Working out five days a week in the gym doesn’t seem to be the answer because I have to eat a lot of food to ensure balance. At this stage in my life that is just too much, so time for a new strategy.
With four weeks under my belt, I do have results I can use. Such as; when I am eating fruits and veggies I am energetic and light on my feet. Without eating the fruits and veggies with every meal, I feel drained and tired. So fruits and veggies are a must. Working out has gotten easier; I don’t feel beat after 65 minutes of Cardio. Therefore, it is time to change my routine to include more walking and cycling. I also have to add more strength training into my routine to aid with weight-loss and muscle tone.
Even though I haven’t had the weight-loss I had hoped for my health and overall well-being has improved. Of course, my back doesn’t hurt. I know I repeat this all the time but if you are heavy and your back hurts when you walk, when you stand for long periods, or when you are going upstairs, you can appreciate the fact the I “Yell” my back doesn’t hurt. My endurance has also improved. When I first started on the elliptical I think I worked out for maybe 30 minutes before I got winded and stopped. Today, I do 65 minutes with no problem. I am only limited by my feet that start to go numb or hurt. This is the reason I cannot get on the treadmill because my feet would hurt for days.
Going forward, for the next four weeks, I am going to try to manage my weight-loss with diet being primary and fitness being secondary. I am going to limit my meat and fat consumption and increase dairy, fruit and vegetables. I will reduce the amount of time I spent in the gym to three days a week. I will do aerobic dance, walk and ride my bike on the off days. My goal is to include a well-rounded fitness plan with a healthy diet.
The following are the results from Week 4.
Week 4. Starting Sunday 3/24/13 to Saturday 3/30/13
1. Workout at the Gym Monday, Tuesday, Wednesday, Friday, and Sat. Include strength training on Wednesday, Friday and Sunday. Failed.
2. Weigh in on and take measurements on Sunday March 31 for the 1 months results.
Lost 7 pounds in four weeks.
3. Stay between 1930 – 2280 calories a day. Failed
4. Do not eat any junk food or drink any sodas, including diet soda. Success
5. Add a fruit and veggie to every meal. Failed
6. Do not eat any red meat. Success
7. Drink at least five glasses of water a day. Failed
8. Remove White Jasmine Rice from diet . Failed
9. Add more Dairy to my daily meal. Success
Week 5. Starting Sunday 3/31/13 to Saturday 4/6/13
1. Workout at the Gym Sunday, Wednesday, and Sat. Include strength training on Sunday, Wednesday, and Sat. Walk on the off days.
2. Stay off the scale.
3. Stay between 1680-2030 calories a day. (Because of my planned fitness)
4. Do not eat any junk food or drink any sodas, including diet soda.
5. Add a fruit and veggie to every meal.
6. Do not eat any red meat.
7. Drink at least five glasses of water a day.
8. Remove White Jasmine Rice from diet .
9. Add more Dairy to my daily meal.
I started this week off with moderate intensity for 60 mins and low intensity for the 5 minute cool down.
Information and Tips
Week three was a struggle but I did have some success. I had a little bit of a panic attack when I stepped on the scale again and to my dismay it was still stagnate. I know I wasn’t suppose to step on the scale but I like to see results and numbers don’t lie. Although I know better, my heart was still hoping for those fast results that I had two years ago. I was thinking to myself, good thing I wasn’t on the Biggest Loser or I would definitely be going home. Sanity returned because I knew this was going to be a long haul and that losing weight easier isn’t my goal. It is to become a healthier me. Yes I do repeat this, but I really need that statement to sink in when I desire to see the scale results. This is not to say I shouldn’t be losing weight, far from it. So I am investigating why the results are null on the scale. I compared what I did the last time with what I am doing now and it seems the food intake is what is drastically different. Two years ago I did eat more and I worked out more. I reviewed my food logs and I am not eating enough. It seems so strange to say but that maybe the cause. One of my goals for the week was to find foods that were both high in calories and low in fat. Something I did discover was beans. They are over 100 calories and low in fat. So, I can added beans to a salad or just have them as a side dish. I think I also have to reduce or give up my white Jasmine rice and stick with brown rice. I don’t partially like brown rice but it has to be my alternative. I have also discovered that I am not eating enough dairy, so I will be added more dairy in Week 4. I will still continue to research better food options to aid in my weight loss. I need to drink more water as well. The problem with this is I am always running to the restroom at night which cuts into my beauty rest. I guess it is a necessary evil. A nice surprise is I can eat potatoes, they are not the enemy; it is all about the preparation; so I will be added those to my diet. Of course, I will be adding them in moderation.
My workouts are going great. I think I need to add another strength day, so that will be an additional goal for next week. I have developed a nice rhythm; I do high intensity cardio for 30mins, moderate intensity cardio for the next 30, and then low intensity for the last five which is the cool down. I am improving every week. Friday I burned 787 calories in 65 minutes. I am now burning over 3700 calories a week. This was something I didn’t do in one setting last time, so that is a testament to how strong I am getting and how my endurance is improving.
Unfortunately my feet are still hurting, but not as bad. When I was working out my toes start hurting but I push through it. I am also still avoiding the treadmill for now. I do increase the level on the Elliptical each week.
The following are the results from Week 3.
Week 3. Starting Sunday 3/17/13 to Saturday 3/23/13
1. Walk around the block everyday at lunch. If it rains, either climb the stairs or walk on the ride the bike at the gym. Failed. I didn’t walk because I was already burning enough calories at the gym. I need to develop a better balanced plan that includes walking and biking.
2. Workout at the Gym Monday, Wednesday, Friday, Sat, and Sun. Include strength training on Friday and Sunday. Succeed.
3. Stay away from the scale! Failed.
4. Stay between 1830 – 2180 calories a day. (Because of my planned fitness) Success.
5. Do not eat any junk food or drink any sodas, including diet soda. Success.
6. Add a fruit and veggie to every meal. Success.
7. Do not eat any red meat. Success.
8. Drink at least five glasses of water a day. Failed.
9. Do some research on high calorie, lower fat foods. Success.
Week 4. Starting Sunday 3/24/13 to Saturday 3/30/13
1. Workout at the Gym Monday, Tuesday, Wednesday, Friday, and Sat. Include strength training on Wednesday, Friday and Sunday.
3. Weigh in on and take measurements on Sunday March 31 for the 1 months results.
4. Stay between 1930 – 2280 calories a day. (Because of my planned fitness)
5. Do not eat any junk food or drink any sodas, including diet soda.
6. Add a fruit and veggie to every meal.
7. Do not eat any red meat.
8. Drink at least five glasses of water a day.
9. Remove White Jasmine Rice from diet .
10. Add more Dairy to my daily meal.
Kudos to me! I did an outstanding job today on cardio, this is my best day yet, burning 808 calories in 65 mins.
For questions or some suggesting on healthier eating or my aching feet, feel free to email me at firstname.lastname@example.org
This is my third week into a healthier me and I am incensed about the scale remaining stagnant. I thought for sure since I stopped eating all my favorite junk foods and tossed out the soda; some of the weight would melt away. I even started eating fish, more veggies and fruits. All I drink is water and diet teas. Yet, the scale has not changed one iota. The last time I attempted weight-loss I was dropping the pounds. My first week I think I dropped 8 pounds. The second around 4 or 5. In my fourth week, I was at a 20 pound weight loss. What is more crazy is while I did remove a lot of the unhealthy foods, I found “healthier junk food”. For instance, my favorites were veggies chips I found at Sprouts ,Weight Watchers English Toffee Crunch Ice Cream Bars, and Sun Chips Garden Salsa. I drank diet Mountain dew, Coke Zero, and Lipton Lemon-Lift Tea with Splenda. In addition, while I did give-up fried foods, I still ate lean red meat and the occasional steak. I am a meat and potatoes type of girl, so this life-style was still right up my alley.
But thinking back, I was exercising at an extreme pace. I was going to the gym two times a day. Once in the morning and once in the afternoon. I rode my bike and I did dance aerobics at home. I was also lifting weights three times a week. This lasted for six months until I got sick. I think I stayed sick so long because I pushed myself to the extreme. When I recovered, I didn’t really get back into the swing of things. Back then, I did change my life style but not my mind-set. I didn’t realize it them but as they say hindsight is 20 20.
This time around, while I have built on the life style change, I have a mind-set change. I am starting to think in healthier terms. I don’t even consider looking for healthier junk food. True healthy foods are delicious if you give them a chance. I have fallen back in love with fruits and veggies. It is almost as if my taste-buds have changed because I never knew how good fruit and veggies could be. This is not to say I still don’t have a sweet tooth. Far from it so yogurts, and sweet fruits fill the need. As far as my workout regime, I have more rest days to allow my body to recover. I only go to the gym once a day for cardio and then twice a day on strength days. I only go twice on strength days because I go to the gym with hubby to support him. He doesn’t work out as much as I do yet.
Comparing the two weight loss attempts, I feel healthier now and I know I am stronger this time. The calories I am burning in a 65 minute cardio session is nothing like I have ever done before. At week 3, I am burning more calories in a shorter amount of time then what I did at 6 months last time This is shocking to say the least, but I am listening to my body and getting into my rhythm. I am enjoying doing my cardio so much (with my favorite tunes) it is almost as if I am dancing while working out. Sure, I get people starting at me. I image they may be staring because I am big, or they wonder how can a big girl can go at that pace for 60 mins, or maybe that they think, damn she sure is singing and having a good time working out. No, I am not singing out loud. (At least I hope not). I just ignore them and keeping on working out.
So the question is why do I still care about what the scale reads if I am progressing on the path to a healthier me and I feeling better and stronger? The answer; because I am a results person and I want to see results. This is still my internal battle. Unfortunately I am still holding on to the belief that the scale is the most accurate and revealing measurement for weight loss. Of course, I know I am wrong, but the heart wants what the heart wants. I am trying to change this train of thought but change takes time and I am still a work in progress.
I do believe I have found the root cause of my failure to remove the pounds. I am not eating enough, which is insane. I have meditated on what I have been doing and reviewing my food logs and noticed; I just don’t eat enough to balance the calories I burn and it is hindering my weight-loss. I am burning roughly over 3750 calories a week. This means I should be eating over 1900 calories, 200 carbs, 45 fat, and 60 a day. I was only average approximately 1700 calories, low carbs, and high fat. After my analysis, I made the appropriate changes then low and behold, the scale finally changed. Granted, it wasn’t a significant change, but I am ok with that. I just wanted to see progress on the scale. No weight-loss just drives me crazy.
Reflecting on my weight-loss last time and how I did it, I guess I had one thing half right, eating. I was eating enough to balance out my extreme work-out regimen. I never considered the method successful because I didn’t give up all of my junk food, I just found alternatives. In fairness, I will note, this time although the weight is not melting away like butter, I do see changes in my body. My mid-section is getting smaller and my caboose (as my husband call it) is getting shorter. My clothes are fitting and some are too big. My energy has definitely increased. I think even my hair is healthier. At least to me it seems to shine and be more curlier.
The start of my week four is coming up tomorrow and I am excited to be on the right path to a healthier me. Now all I have to do is stop getting on that darn scale, trust the process and the improves in my health and body. That of course is the end-game, not just weight-loss.
A Solution-Focused Approach to Weight Loss