Blog Archives

Weight- loss: Week 1 – Post Mortem

weight-loss image 2
Week one was filled with both successes and failures.  Fortunately, the successes far outweighed the failures and I am very happy about that. 

There were a  few things I discovered last week that should help me  attain my goals:

1.  It is easier to plan my meal before eating.  When I planned my meal I was able to balance calories.

2. It is better to cook rather than eating out or ordering in. For example for both, Friday night I didn’t plan and instead of cooking we ordered Indian food.  I figured it was harmless curry chicken and a half order of Garlic Naan.  I was horrified once I added that food to my journal.  My calories for that day amounted to a whopping 2200 calories which busted my calories goal.  Total calories for dinner was 927.

3.  Have a backup fitness plan and be flexible. For instance,  I was unable to walk at lunch time because one day it was raining and the other day was just too cold. As an alternative I walked on the treadmill after work. In addition, I didn’t go to the gym on Friday, instead I did aerobics at home.

4.  Have a playlist for each type of workout.  I have a playlist for each of my workout types. They include songs that are fast, mid-tempo, or slow at just the right spots for the workout.  My playlist also give me the extra motivation during my workouts because it is almost like I am dancing to my favorite music. This helps because I almost forget I am working out.

I  feel great, my back doesn’t hurt while I walk now.  I don’t feel boggled down from the overindulgence of junk food.  However; I do need to stretch more and find better shoes for walking. My feet sometimes hurt after working out.

The following are the results from Week One.

Week 1. Sunday 3/3/13 to Sunday 3/10/13

Goal: Walk around the block everyday at lunch.  If it rains, either climb the stairs or walk on the treadmill at the gym.
Result:  Achieved.

Goal:  Workout at the Gym Friday, Sat, and Sun.  Include strength training on Friday and Sunday.
Results:  Achieved.  My Weekly Total / Goal:   Workout mins: 425 / 270 Cals Burned: 2976 / 2180

Goal:  Stay away from the scale!
Results:  FAILED.  I peeked at least three times last week.

Goal:  Stay between 1500 – 1700 calories a day. (keep a food journal)
Results:  FAILED. Friday I ate over 2200 calories.

Goal:   Do not eat any junk food or drink any sodas, including diet soda.
Results: Achieved.

Goal:  Add a fruit and veggie to every meal.
Results: Achieved

Goal:  Do not eat any red meat.
Results: Achieved.

Goal:  Drink at least five glasses of water a day.
Results:  Achieved.

I only failed two of my goals, which were using the scales and staying within my calories goals. To mitigate these failures for next week I will pre-plan each meal regardless if I cook.  I will remove the scale from the bathroom which should help reduce the urge to step on the scale to monitor my weight-loss progress.  I am staying away from the scale because I don’t want measure my weight-loss by daily monitoring my pounds. I do not want to get discouraged if I don’t see the pounds coming off as fast as I think they should. Instead, I will weigh-in at the end of every month.

Below is the goal for week 2.

Week 2.  Starting  Sunday 3/10/13 to Sunday 3/17/13

Goals:
1.  Walk around the block everyday at lunch.  If it rains, either climb the stairs or walk on the treadmill at the gym.

2.  Workout at the Gym Monday, Wednesday, Friday, Sat, and Sun.  Include strength training on Friday and Sunday.

3.  Stay away from the scale!

4.  Stay between 1830 – 2180 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.

I am already off to a good start on Week 2, I burned 652 calories and did over 5 miles.

Workout Summary 3-10-13

Workout Summary 3-10-13

Weight-loss: My Many Failures at a Healthier Me

The first week of on my weight-loss plan gave me clear indications what will help and what will impede my weight-loss and hinder my goal to a healthier me.With hindsight I can clearly see why each one of my previous attempts failed.

My first ever attempt at weight-loss was counting calories and doing Sweating to The Oldies the summer preceding my senior year in high school.This plan worked and I slimmed down just in time for senior pictures.This plan lasted all of my senior year but of course failed once I started college. I had more important things to worry about aside for weight.

My second attempt was in my early twenties.I lived across the street from a 24 hour Fitness so I joined. I even hired a young trainer who showed me quite a few techniques. This did not yield many results because my heart wasn’t in it. Again, I had more important things to worry.

My third attempt; I was still in my early twenties.I didn’t look as cute as I wanted, so I did something dangerous. I started eating only one meal a day. I made sure I ate at least 2400 calories during that single meal. I had amazing results but of course, this was fleeting and I was dating.There was no way I could keep up this steady one meal a day at the same time a day. This was certainly my first lose weight fast scheme.

My fourth attempt was after I was married.My husband and I wanted to lose weight so we started the Atkins diet. The Atkins diet worked for a while, we lost a lot of weight and we had more energy. Unfortunately,once you start eating carbs,the weight you lost comes back and brings friends.

My fifth attempt was two years ago.I did not start a diet but I did remove a lot of unhealthy foods and started working out.I believed I could just modify my eating and include my favorite “healthier” junk foods.I started to keep track of what I ate and how much I worked out on the SparkPeople Website.I even joined some teams on the website to assist with my weight-loss.This worked, I was amazed at the results.I was hitting the gym sometimes two times a day.I was riding my bike and walking.I even had a session with a Nutritionist to learn more about healthy foods.This plan lasted six months before I got sick. After I recovered I did not return to my routine,I just did not have the desire or motivation to.I believe I was just burnt out on from the extreme workouts and eating healthier junk food.I was also still drinking diet sodas and using Splenda in my tea. Consequently, this was,by far,my most successful attempt because I combined diet with fitness.I did learn some valuable lessons but I think the reason why I failed is because I was straddling both sides of the fence; in addition,I was doing too little of a healthier diet and too much of the fitness.

My sixth and “hopefully” final attempt is what I am doing today.I have completely removed all of the junk food from my home and have given up both red meat and soda.I now eat fruit and vegetables with every meal.If I need a snack, it will be a piece of fruit.This week I will be adding nuts and veggies to my snack list as well.I am trying to balance my diet with my fitness.I eat lighter (less calories) on break days and heavier (more calories)on workout days.Water is my main beverage, my secondary is Tea (no Splenda).I have a structured fitness plan that works within my schedule. Not only is weightloss a goal, but I have made health and fitness my number one priority for this year. I am starting to understand how diet and fitness work in weight-loss and weight management.A well known secret to weight-loss is documenting and tracking progress. Specifically, keeping food and fitness journal.I cannot have one foot in (still eating junk) and one foot out.I know that I will have to put in hard-work and research.I will need to recommit to my goal each week because there “will” be bad weeks,or an illness but I cannot let that stop me from my health and fitness goals.I have to be able to accept the failures and continue towards the goal which is a healthier me.

When All Your Excuses Are Removed: Time To Act

There are always excuses why you are unable to become a healthier you.  For me, my excuses were many but each and every excuse has been removed . I have no other choice but to be real with myself  and acknowledge the true reasons why I have not made a commitment to become a healthy me.  Unfortunately, I have been battling with my weight for nearly 20 years.  Two years ago I started a journey to lose weight and I did really well.  I failed because of  unrealistic goals and a half-heart commitment. I truly believed that time was different, I worked out in the gym; I walked; rode my bike, and ate healthy.  Although that effort lasted 6 months, at the first sight of trouble I  fell back on my old excuses. These excuses pop-up when trouble or doubt enter my life. Misery does indeed love company.

Here are my main excuses:

1.  I am too tired.
Solution:  I can take a nap before working out.

2.  It is too expensive.
Solution:  I now have access to two free gyms.  I can stop buying junk food and sodas, instead by fruit, veggies, and drink water and tea.

3.  I don’t have time.
Solution:  I can DRV my favorite shows or watch them on-line.  I can get up an hour earlier and workout in the morning.  I also no longer have a long commute and get home in less than 10 minutes.

4.  I am comfortable with myself.
Solution:  STOP LYING!

5.  It is just so hard.
Solution:  Since when was anything you wanted or needed easy?

After removing each of these excuses  I had to take a good look at the reasons why I just would not get healthy and make it a goal.

Here is the real reasons.

1.  I just don’t feel like it.
2.  I love good food.
3.  I am addicted to my favorites
4.  I am an emotional eater

The reasons listed are so pitiful, I just hang my head.  I have been so proud of myself  because I spent the last five years removing all the obstacles in my life.  Unfortunately I forgot the most important obstacle, my own bad health and well-being.

Since I now know the truth, how do I move forward? How do I make the commitment to become a healthier me?  While I probably don’t have all the answers today, I have to start today.

Some of the things I will have to do:

1. Start thinking different about food and fitness
2. Set attainable short-term goals.
3. Stop buying my trigger foods, stop eating fast-foods, stop eating junk.
4.  Reward myself every time I reach goals.
5.  Daily fitness. (Even if it is just walking around the block at lunch).
6.  Journey progress for accountability.  (Post a progress report every week)
Now that I have my plan, time to put it in action!

Week 1.  Starting  Sunday 3/3/13 to Sunday 3/10/13

Goals:
1.  Walk around the block everyday at lunch.  If it rains, either climb the stairs or walk on the treadmill at the gym.

2.  Workout at the Gym Friday, Sat, and Sun.  Include strength training on Friday and Sunday.

3.  Stay away from the scale!

4.  Stay between 1500 – 1700 calories a day. (keep a food journal)

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.

%d bloggers like this: