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Weight- loss: Week 2 – Post Mortem

weight-loss image 2Week two was  one of those weeks were results were different than what I expected.  I should have stayed off the scale but I didn’t and every time I looked it said the same thing. I was starting to think the damn thing was broken but I had to remember my eating, while mostly healthy, could have been improved. I also failed to drink enough water so maybe that had something to do with it.  Anyway, I didn’t fall, I just stumbled.  Monday I was suppose to workout but I was too tired so I took that day as a rest day.  I adjusted my goals on Sparkpeople to make sure my nutrition was in order. Sometimes it is hard to make the Nutrition goal without getting high fat. I really need to do more research in high calorie, lower fat foods. This will be a goal for next week.

My energy is steadily increasing and what I couldn’t do or got winded doing is now a piece of cake. My back doesn’t hurt when I go walking and that is such a wonderful thing. My feet still hurt so I had to get rid of some new shoes. I also have to stay away from the treadmill for a while, just until I get my weight down. I have to stick with the Elliptical, Life Touch, and the Bike.  I might just pull out my bike this week but I have to check the weather.

wieght-loss image
I feel better and that is a good thing. I am starting to see some changes in my body which is nice.  I am definitely within my goal to become a healthier me.  I still have a long way to go with over  130 pounds to lose over the next year and half.  I believe I am still off to a good start.

The following are the results from Week 2.

Week 2.  Starting  Sunday 3/10/13 to Saturday 3/16/13

Goals:
1.  Walk around the block everyday at lunch.  If it rains, either climb the stairs or walk on the treadmill at the gym. Failed I rested Monday and Tuesday but I still made my calorie burn for the week.

2.  Workout at the Gym Monday, Wednesday, Friday, Sat, and Sun.  Include strength training on Friday and Sunday. Failed.  I rested on Monday.  I adjusted my goal accordingly.

3.  Stay away from the scale! Failed.

4.  Stay between 1830 – 2180 calories a day. Success.

5.   Do not eat any junk food or drink any sodas, including diet soda. Failed. I had a brownie for lunch on Tuesday and Wednesday.

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.

While it seems like I had more failures than successes, I feel great and my motivation is still good, so I am looking forward to a successful week three.

Week 3.  Starting  Sunday 3/17/13 to Saturday 3/23/13

Goals:
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.

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.

9. Do some research on high calorie, lower fat foods.

I had a great workout today. I  burned 100 more calories than last Sunday in the same amount of time! Now that is progress.

workout 3-17-13

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.

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