Practicing What I Preach

I have a 2 1/2 year old who has a significant speech delay. He loves to play educational games on my iPad, but doesn’t know yet how to verbalize his frustration when he can’t get the game to do what he wants it to do (like put a triangle where the circle should go). This morning I actually listened to something I told him. He was fussing about a game he was playing, and I said, “It’s ok. Keep trying. If you don’t like what it is doing, do something different (i.e. match the triangle to the triangle instead of the circle).” For some reason, I personally heard that message this morning and none too soon.

I am working on my second round of Whole30 in 2015. I am 12 days in this round, which makes 42 days in all so far. I feel a very safe distance from sugar and those foods that once bound me. My cravings are completely gone. Yesterday, I felt so good that I was searching for an explanation of why–apparently, it’s been a while. I have totally hated the way I feel physically, emotionally, professionally, and spiritually. In considering the lesson I was trying to teach my son, I realize that I am actually practicing what I preach to him–FINALLY. Whole30 helped break the food addiction and helped me work on unhealthy behaviors that lead to poor nutrition choices, and now, I have taken it a step further.

Monday, I started eating differently. I know you think, “What? How can you eat more differently than Whole30,” but maybe I should say that I have reordered my meals. The amount that I typically eat at supper, I’m eating at breakfast (eating supper for breakfast), which has increased my intake of vegetables over the course of the day. My lunch is about the same because during Whole30, it’s always been spot on (maybe now it’s a little smaller and more vegetable intentional), and supper is a green shake (spinach thickie) with fruit for snacks (there’s still some evening eating behavior issues I need to deal with like the need to snack while watching television).  I am truly doing something different, and the results I am getting are different everywhere except on the scale, but it’s only been 3 days. It will catch up.

Just in three (3) days, I am going to sleep easier around 9-9:30 p.m., sleeping with my CPaP better (still having crazy dreams from time to time though which disrupts my sleep), and waking easily at 5 a.m. (something I thought would never happen in my lifetime). On top of that, yesterday I had more energy than I have had in a very long time–so long that I don’t even remember it. I am enjoying those results, even though this morning, the scale was up a little. The number on the scale is not nearly as important to me as these other non-scale victories are. I will give it time and enjoy the other benefits. As for those other areas of my life, I’m working on that. One step at a time.

So here’s to learning from lessons for a toddler. What lessons do you teach others and need to adhere to yourself?

How to Survive Obesity: Identify Triggers

Well, the first of the year is here, and maybe you’ve set a weight loss goal. My goal for this blog is to continue where we left off last year, which is Identifying Triggers. We have covered How to Survive Obesity: Accept Need for Change (please read back through those posts if you haven’t already). So let’s get started. NOTE: If your triggers aren’t food related, list whatever they are.

I didn’t set a weight loss goal for a New Year’s resolution because it isn’t just something I work on at the beginning of the year. I have been working on this goal what feels like the better part of my adult life. Fortunately, the more I learn the more hope I have. I have identified my need for change and all of of the steps that come along with preparing for change. Now, we need to identify food triggers.

Food triggers can COMPLETELY derail your efforts. I’m not referring to an “opps, I gained 2 lbs because I ate a trigger food and got of track for a week.” I am talking about, “I gained 15 lbs because I ate a trigger food and got off track for 2 months.” We each have foods that are our our kryptonite. It is up to you to identify which ones are yours. It is IMPERATIVE that you identify which ones are yours.

To make a truly honest list, think back to all of those times that you fell off the wagon. What was it that caused your fall? It may be a food category like CARBS, or it may be very specific, Mac/Cheese. Be honest with yourself and try to identify as many as possible.

Next week, we will review our food triggers. Use this week coming to make a list of foods that make you feel weak in the knees. Foods that make you eat more. Foods that make you feel guilty. Foods that you just shouldn’t eat at all because you get too far off of your plan for better health. Make the list, and we will categorize them next week.

See you stronger next week.

Week One Results of Weight Loss Group

As I promised, I am posting our results from this week. Now, keep in mind that this week wasn’t focused on making major changes. The biggest change (which is big enough all on it’s own) was getting our mind set and ready for this journey. We all had slips and falls along the way (and we will still have those from time to time), but everyone is onboard and feeling ready to take on another week one decision at a time.

This morning was weigh in, and our Week 1 weight loss (as a group) is

scale

Meal Planning? What’s that?

A member of Our Weight Loss Journey group has brought up a very important topic in our support group. Meal Planning. I have to say that this is not a topic I have covered much. I will have to do some research to see if there is a meal plan system out there that will work for me. I am the type of person who is a bit A.D.D., so my attention is easily taken off of what I should be doing and is on to something else.  I may start really strong on planning, and a couple of months later I have stopped doing it somewhere along the way and have completely forgotten that I was even supposed to be planning my meals.

So I am going to our readers. Maybe some of you do meal planning for your family. Do any of you have a plan that really works for you that you can share with us? If so, I would love for you to be a guest writer for me on that topic. The way you’ll do that is to write an article complete with links to the appropriate places, and then contact me that you have the article ready. You can email it to me, and I will post it here for you. If you have a blog of your own, you can actually write on your blog, and I can reblog you here, whichever works for you will be fine.

I don’t mind accepting when I need help. The question now is, who of you will help us?

Critical Fat Facts! What the Fat MUST Know About FAT!

Not staying on your eating plan can be detrimental to your weight loss and health, too. Notice I called it an eating plan not a diet. The ladies (yes, plural because we’ve picked up another lady and we’re happy to accept more) that are joining me want to lose a significant amount of weight also. There’s something I want to share with them, AND YOU as we get started.

If you have less than about 10 lbs to lose, completely erase the word DIET from your vocabulary, at least as it pertains to a short duration of behavior change that will result in the desired amount of weight loss you need to be at your ideal weight. Now, I’m not trying to rain on anyone’s parade, and this doesn’t mean that there isn’t a cheat day in our future–there will be 1 trigger free cheat day per week once we get this train going; however, the short diet I just defined will should NEVER, EVER, EVER, EVER be a part of a person’s life after they have gained approx. 10 lbs over their ideal weight. For some, that’s high school. For me, that was junior high. Worst yet for the generation coming up now, that’s even elementary school.

Once your body has created fat cells, they never go away unless you have liposuction done (the consequences of lipo will have to be covered in a new post). You can lose weight, yes, and they call that “losing fat,” but in reality, you’re not losing fat. They should call it, “shrinking fat.” The fat cells are emptied of the energy substance that is inside taking up less space and making you appear smaller. You are smaller. This takes nothing away from the weight loss you have achieved. It does, however, mean that you absolutely can NOT have the attitude that you can just diet for 30 days and go off of your diet (like people do who only have small amounts of weight to lose–YOU AREN’T ONE OF THOSE PEOPLE, SO STOP EVEN CONSIDERING THOSE PLANS).

It will be more critical for someone with larger amounts of weight to lose to always stay on their eating plan. Those empty fat cells can quickly be refilled (and once full the creation of new fat cells occur) defeating the entire purpose of a weight loss program, increasing your frustration, increasing your sense of hopelessness, and increasing the chance that you will stay sick, tired, and die sooner than you should.

I’m sorry to be the messenger of bad news. I have almost 200 lbs to lose, so I can tell you that the journey seems very long for me, too. I completely understand how you feel after reading this, but we CAN be successful if we stick to our plan. Once I learned more about fat and have a better understanding about how it works, I can now see that I can’t compare myself to the skinny mini who gained 10 lbs over the course of the year and needs to lose it. The way to go about losing that 10 lbs will be totally different for her than it will be for me! REALITY CHECK!!!

Once we reach our goal, we will be able to develop a maintenance plan that includes foods we love while still ensuring we are eating healthy and not filling any of those emptied fat cells by weighing every single week–addressing ANY weight gained IMMEDIATELY!

SO…don’t feel all blue! I know. It stinks! I wish I had addressed the weight gain immediately once I gained it, or at the very least, at the end of the year when I had a checkup and the doctor said, oh…you’ve gained 5 lbs this year. I should have been like, BAM–LOST IT in a couple of months! We didn’t, so we have to do it now. Join us. We’re on this journey. We’re going to make it by sticking together, sharing ideas, recipes, exercise plan, etc. Having a support group is critical to the success of your weight loss plan, so be sure if you don’t join us, that you will join someone.

Big Gain/Short Time Frame

I know I haven’t eaten the best during this period of time, but I wasn’t eating recklessly either. I can’t really tell a difference between the way I was eating this past month and a half, and the way I was eating before I started this blog. Actually, I think there is a difference, and that’s that I am cooking more at home, AND I am eating better overall. So, why the big weight gain?

There are a couple of other differences:

1. I was eating sugar daily.

2. I got off track taking my Thyroid/Sugar medicine.

So, I am going to get back on track with my medicine, and I am limiting my sugar. Limiting sugar in my diet helps me transition back into eating Low Glycemic, which does work for me.

GOING DOWN??

BATTLE–IF YOU DARE!

Yes, a Wii Fit Plus battle it is! This started out as a quick idea, but it is quickly coming together in my mind. It is an awesome opportunity for anyone with Wii Fit Plus to spend untold minutes or hours attempting to beat the top performer’s score. There is a lot of potential for exercise, but because it is a competition, it will be fun. It’s not like you’re just doing to do it. It will be to prove you are the most determined on that day.

The way I am going to start this competition is to start out with the games. We will start out with Balance Games and Aerobics games. I will then add the Strength Training, Yoga, and Training Plus options.

The WINNER IS DETERMINED by their score. They will also post their calories burned as determined by the Wii Fit Plus piggy bank. This is just to show how effective our battle is. We will share how many combined calories we have burned. Here are the graphics you will find on my FB page. Of course you can join me there by following me on FB over on the left side of this page.

WiiFitbattleWiiFitbattlecountdown

Projecting Goals, Not As Simple As It Seems

If you read my article where I realized I had only gained 5 lbs per year over the course of time (since high school–that’s a lot of weight), you will know that I had done a bit of analysis to see how that was possible. Well, let me be the first to tell you that my analysis was lacking. Apparently, I didn’t take into consideration times when I would eat whatever I wanted and would realize I was gaining weight because of how my clothes fit (or didn’t fit) me. This realization would prompt me to be more mindful, and I would get back on track. There is no way to quantify that. BOO! I like being able to see numbers and follow them down!

I guess I can use numbers by counting calories. If there is anything more boring than counting calories, I’d like for someone to tell me what it is. Grrr. Fortunately, I do use the Lose-It app on my iPhone, and it scans the label and automatically inputs the information. The problem is, I don’t eat a lot of prepackaged foods. I cook from scratch, and I’m using a lot of fresh produce, so there are no bar codes for those. grrr. Oh well.

As for having information to add for fitness, I have an idea for how to get me moving. I think I am going to sponsor a Wii Fit Plus event on my FB page. I know several of those I follow use the Wii Fit, so hopefully they will like the opportunity for a little competition. I have my fingers crossed!

No Meat — Not Enough To Lose

If anyone thinks that eating a vegetarian diet alone equates to weight loss, they are wrong, or at least on a short term scale they are wrong. I have not eaten meat (but eat fish and seafood; although not at the frequency of previously eating meat) since I posted here that I would stop eating it. I can’t even remember how long ago that has been now. It seems like it’s been at least a month.

I didn’t reach any of my goals set last week, so I will back off and just attempt one goal. WATER! My only goal this week is to drink my water allotment for the week. I have read that hunger is frequently a signal for lack of water consumption. The same for being tired, so my goal this week is to reach for my water bottle first before eating to satisfy hunger, and before taking a nap. Maybe that will help me reach my goal. I have done better, but I have not yet reached my goal on an consistent basis.

Not Brave Enough – Lost Anyway

Last week scared me. I started doing daily workouts, and when I weighed, I showed a significant increase in my weight. It totally messed up my goal to lose 1.73 pounds a week, and now, I am over 6 lbs behind on my schedule. Well, I’m not going to obsess about that. I want to be brave enough to start my working out again and not stop even if the scale does show an increase for a period of time.

I realize that water intake and retention has a lot to do with whether or not you lose, and I have been trying to work on drinking more water. This is a terribly weak area for me. It is not uncommon for me to go an entire day without drinking anything at all. It’s not really terribly uncommon for me to go a number of days with only a couple of cups of milk. I don’t completely understand the connection between muscles and water, but it seems that I remember there being a significant connection between the two. I need to read more about this connection, and I will share what I learn.

My goal this week is not going to be to lose weight. If I lose, then great, but my goal this week is completely focused on consuming water and restarting my daily Gorilla workouts. I have to be brave enough and trust that working out, eating well, and drinking adequate amounts of water will do the trick.

I have never really understood why I don’t drink a lot. I think most people would think that means I am drinking a lot of sodas or something, but no. In many of these cases, I’m not drinking anything at all. I’m sure that can’t be good for the body, so MY GOAL IS SET.

Is it a gain? Water retention? BOO

Well, today is my weigh-in, and I am disappointed and don’t even want to post my results. I had been feeling really good about my progress. Even my last post showed that I had started working out, and I have been sore but feeling the effects of working out.

I am not going to let this 4.6 lb weight gain on the scale mess me up. I don’t think there was a gain. I think I do have some water retention because I haven’t been drinking water like I should, AND I had several items in the past couple of days with high sodium. I remember Jillian Michaels on an episode of Biggest Loser once telling one of her contestants to stop using soy sauce because he continued to see gains on the scale. The next week, he dropped a considerable number. I am going to have to start cutting my salty sauces and add water consumption. Water has always been a hurdle for me.

Also, I am not sure if I have calculated my goal correctly for today. I may have to correct that. I started working out. I feel good, so I am not going to let the number get me down. I will let the number make me more aware of what I am eating to ensure I don’t have another week of gain.

So What’s the Plan?

Plan? You mean, I have to have a plan? Well, of course..uhh..I have a plan. The question is how does my plan vary from past plans that didn’t work out. Maybe it’s not the plan to blame, but me for not keeping it. Maybe the fact that I didn’t keep it tells us that there was something wrong with it.

If there was one thing that I could point to and say, “This is what went wrong,” I would have to say trying to change too much too fast. Because I have gone through many baby steps before, I jump right into them. I guess I think that the “baby steps” are easy, but they aren’t. I guess if they were, a lot of people would be making them.

So where do I start? Well, I guess I’ve made my first baby step, and maybe even more than one.

1. Albeit anonymously (for the most part), publicly accepting how much I have gained, and how much I truly need to lose.

2. Restarting an online diary to help me work through the process.

3. Reaching out to people who have been apart of my life journey in one way or another in hopes they will participate in this journey with their support, comments, and advice.

4. Looking for my next step…which shows I am ready to make the next one. So I guess the question now is, where next? I think the next step is documenting. I had been documenting, but got off track. Getting started again after several weeks, shouldn’t be a difficult step. I use Lose It to document my meals. I use both the online and iPhone version.