Sometimes it is very hard to stay focused on your long-term healthier you goal. Life and disappoints get in the way more times then not. Sometimes even people unintentionally or intentionally try and sabotage your success.
So how do you stay focused? Take each day one at a time. Tackle each roadblock one at a time. You may have to change your relationships as well. For instance, if you and a friend always meet for Friday night drinks, maybe you can meet for Saturday morning strolls around the park. You have to determine why you are meeting that person in the first place. Is it for drinks or is it for companionship?
How to deal with sabotage? This may be hard to determine but sometimes it is very blatant. Tread lightly if you can and try to change the dynamics of your relationship. Maybe you can talk frankly with the person on how his/her actions affect your progress. He/She may or may not be willing to support you. As harsh as it seems, you cannot let other people’s decisions and actions deter you from getting healthy.
Misery loves company. There will be other people on a similar journey but he/she is failing or lost determination. I had someone tell me she would like to see how successful I am in three years. The statement did not shock me but I wasn’t mad either. I have taken steps to ensure my continued success.
Setting up short-term goals can help with the success of becoming and maintaining a healthier you. When you win on a short-term goal, that success can boost your determination to win on the next goal. On the same token, if you fail on a short-term goal you can use lessons learned from that failure to win on the next goal.
Unfortunately, willpower alone cannot sustain your continued success; this is where a support group comes in handy. There were times where I just didn’t feel like working out but I went because my husband was going. I went to support him though I didn’t have the willpower to go for me.
I was very successful with the Weight-loss goal in 2015 to become a healthier me. Not only did my overall health improve but the 118 pound weight-loss was incredible, my fitness increased 10-fold, and my outlook on life and happiness took me to greater leaps and bounds.
Needless to say what I did, went through, and put up with for the last 21 years of my life will no longer be accepted by me. Not only did I shed the pounds but I shed the old me and Teeha 2.0 was borned.
I have truly changed my Life and Lifestyle. So what does that mean for 2016? The goal is the same but different. My goal is to stay a healthier me. Losing weight is just half of the battle you have to maintain the weight-loss; which I have never had any success. To achieve this goal I need to balance my nutrition, keep moving, and monitor my progress.
A balanced nutrition includes whole grains, low protein meats, fruits, veggies, and low fat dairy. My goal this year is to eliminate or reduce process foods. Last year I depended on the Quest Protein Bars heavily; eventually they hindered my weight-loss. Yes, there is a time and a place for them such as a 10 mile Hike but not for a mid-day snack. I will still use a protein shake after my Orangetheory workouts because they are so intense.
I also plan to drink more water. Although I only drink water and tea, I have noticed I just don’t drink enough water. So my goal is to go back to drinking one gallon a day.
My fitness goal is attend OrangeTheory Fitness classes at least 5 times a week. On the rest days I plan to continue moving with a walk. If the weather is nice I will walk outside during my lunch breaks. If it is raining or too cold I will walk for 30 mins on the treadmill.
I also plan to stand and stretch more while at work. I plan to use the 15 minute break that we all should take and never do to go for a walk or get some fresh air.
Monitor My Progress
Monitoring is so important for weight-loss and weight management. Keeping track of your food and your fitness helps gauge your progress. It also helps you investigate a 2-6 pound gain. When you lose weight or change your fitness your calories needs fluctuate. Unfortunately a lot of times balancing your nutrition and fitness is trial and error. You may find a sweet spot but that sweet spot may only last for a few months. You will reach a plateau so investigating what you need to change is critical.
Some of the tools I will use to monitor my progress are:
It has been exactly one year since I began my weight-loss journey. I can remember starting the class and thinking where will I be in one year? Will I accomplish my goals, will I still be on track? Will I even be successful? Yes, I had the determination and yes I believed I needed to make this transformation to avoid and reduce my impending health issues but I had attempted weight-loss countless times and failed in every attempt. Thankfully, yes I have achieved my goals and set new ones. I have removed all health issues and risks. I have reduced my body fat% to normal ranges (for my age), my BMI is under 30, I have increased my metabolism to “very active”. I have lost over 115 pounds and I have dropped a mind-blowing 10 dress sizes.
Before the Journey
Before I started on this journey I was very obese. I could not stand-up straight because my back would hurt. When I had to walk, I always wore my backpack to counter-balance my weight and to help support my back. I use to breathe heavily while just sitting still. I would snore so loud I would wake myself up. I got migrates often and it seemed like I was always sick. I was not physically active often and nutrition was just a word I heard when I went to the doctor. My health was on a downward spiral because I was pre diabetic and hypertensive. I started to have a side pain and nausea often because of the foods I ate. My husband’s health was also deteriorating and he was knocking at death’s door. In fact, we had to postpone our original start date for the program because he had a critical medical emergency that nearly turned fatal.
Unfortunately, I let my health push me into a corner but one year ago I finally came back swinging. We both joined the Kaiser Weight-loss Management Program which I truly believe was a lifeline.
First Phase – 16 weeks Active Phase
Before we started I removed all food from my home and briefed our support team. We officially started the program Nov 26, 2014. For 16 weeks we had meal replacements which included four shakes and two proteins bars; totaling only 960 calories. This was a far cry from the 3000 calories I probably consumed on an average day. We had to eat 2 -3 hours a day and drink at least one gallon of water.
The first week was tough with the lack of food, eating every 2-3 hours, and drinking all that water. I stayed focus and successfully completed the week. My success resulted in a 10 pound weight-loss. As the saying goes, the proof was in the puddling. The classes were structured to provide information and group support. We learned about nutrition, fitness and developed our health tool-box. The weekly check-ups (Weight and blood-pressure) kept us accountable. The monthly doctor checks ensured we were on the right track.
During class, the facilitator advised us to increase our fitness level. The second week my husband and I joined a local gym and began an early morning workout routine. On the weekend we would do at least 2 hours of cardio. I got over the looks and stares when we were working out. Even when we walked or rode our bikes the stares and snickers were ridiculous. How ironic, when you are obese people talk bad about you; when you are doing something about it people are laughing at you. I was so focused on my goals that nonsense couldn’t deter me. In the second week I dropped 7 pounds. Adding fitness helped increase my weight-loss. Every week I lost at least 5 pounds or more.
To ensure we were getting the most out of our workouts we hired a personal trainer. She worked with my husband first in individual sessions then worked with me. To maximize a workout, she taught us to include both cardio and strength training. This helped us not only increase our fitness but also save time in the gym by not waste energy on a two hour cardio session. She taught us about circuit training which guards against getting stuck on a plateau.
After 16 weeks on the program I lost 70 pounds and my husband lost over 100. We were both excited and scared to start on the next phase which was transition back to real food. You will be able to read about Phase two in the next installment of my 1 year progress report.
Here are the photos included in Phase One