After weeks of plateauing at 165lbs, I've decided that it's time to transition to maintenance. I'm scared because all the decisions of what I add to my box will be up to me but I'm confident that I will make good choices.
I have one week of transition then I head into the Phase 2 group. I will be back with my buddies who are already attending that class. This week, rather than eating the MR's which tend to have too much pasta/rice for a diabetic like me, I've been instructed to replace 1 MR w/ 3oz of lean protein. OOOOOOOO --- meat. A definite plus to going to maintenance!
I will update my blog to archive my weight loss weeks and focus on maintenance going forward. More on that this weekend.
Friday, September 10, 2010
Tuesday, August 17, 2010
Week 32 Weigh In
Week 32 was not the best week. The scales at the clinic showed another 1 lb weight gain.
So right now I'm gaining and losing the same 5lbs. :-(
I have 20 lbs to go before I get to my goal weight and it is going to be a battle of wills.
I spoke w/ my health educator about it and we decided that it would be good at this time to take a step backwards and go back to just shakes and veggies for now. Our current theory is that the MR's are too loaded down w/ carbs (pasta and rice) which is throwing my weight loss off. I have to admit that I feel relieved to be doing something about my plateau. I feel much better after my meals - more energetic, less lethargic... This is a good lesson to learn for maintenance. Pastas, rice and high carb foods cannot be daily items on my plan.
By the weekend, I was showing a 3 lb drop on the scale - very exciting! Then I ran my 5k on Sunday and did a 4mile run/walk yesterday and the scales are up 2lbs. :-(
I know it is just temporary due to all my PA. But I really want to see a good number this week so today and tomorrow I will be 100% shaking. Hopefully that will prompt my body to release the water weight.
I will blog about the race itself later. To sum it up, it was awesome and I will definitely do more of them!
So right now I'm gaining and losing the same 5lbs. :-(
I have 20 lbs to go before I get to my goal weight and it is going to be a battle of wills.
I spoke w/ my health educator about it and we decided that it would be good at this time to take a step backwards and go back to just shakes and veggies for now. Our current theory is that the MR's are too loaded down w/ carbs (pasta and rice) which is throwing my weight loss off. I have to admit that I feel relieved to be doing something about my plateau. I feel much better after my meals - more energetic, less lethargic... This is a good lesson to learn for maintenance. Pastas, rice and high carb foods cannot be daily items on my plan.
By the weekend, I was showing a 3 lb drop on the scale - very exciting! Then I ran my 5k on Sunday and did a 4mile run/walk yesterday and the scales are up 2lbs. :-(
I know it is just temporary due to all my PA. But I really want to see a good number this week so today and tomorrow I will be 100% shaking. Hopefully that will prompt my body to release the water weight.
I will blog about the race itself later. To sum it up, it was awesome and I will definitely do more of them!
Wednesday, August 11, 2010
Transitioning
It has been a busy summer and a few weeks since I've posted anything so here it goes.
Weightloss --- well I have plateaued again. When this happens I pull out my measuring tape and get my body fat checked. The good news is that while my weightloss has slowed, I'm still shrinking. :-D
My health educator did a body fat test last week. In this test, you hold on to a device that sends a small electrical charge through your body. You don't feel it but it can measure water, bone, muscle, fat, etc. I had this test done back in the beginning of April. Back then I was at 32% body fat and had 67.5lbs of fat. Since then I have lost 20 lbs...the great news is that I'm at 29% body fat which translates to 50lbs of fat. That tells me that my weight loss over the last 3 months has been primarily FAT and not MUSCLE. This is FANTASTIC!!
I am definitely OK with a slower weight loss if it means that I'm gaining muscle and losing fat. I am also focused on training for my 5k which is not going to speed up my weight loss. Most people think running will make you lose weight - it doesn't really. It burns fat but you also gain muscle which weighs more than fat....I still want to get to my goal weight of 150 but I now have my eye on doing the Santa Catalina Island Triathlon in Nov. If I decide to do that, I will be training in the pool, bike and running. I may not reach my goal by doing it, but I will have a lot of fun along the way!
My weigh in is tonight. I'm not really looking forward to it since I know I have not lost anything. I am mentally transitioning to maintenance so this will be my last or second to last medically supervised visit. Then I'm off to Phase 2 to continue my journey.
Wish me luck!
Weightloss --- well I have plateaued again. When this happens I pull out my measuring tape and get my body fat checked. The good news is that while my weightloss has slowed, I'm still shrinking. :-D
My health educator did a body fat test last week. In this test, you hold on to a device that sends a small electrical charge through your body. You don't feel it but it can measure water, bone, muscle, fat, etc. I had this test done back in the beginning of April. Back then I was at 32% body fat and had 67.5lbs of fat. Since then I have lost 20 lbs...the great news is that I'm at 29% body fat which translates to 50lbs of fat. That tells me that my weight loss over the last 3 months has been primarily FAT and not MUSCLE. This is FANTASTIC!!
I am definitely OK with a slower weight loss if it means that I'm gaining muscle and losing fat. I am also focused on training for my 5k which is not going to speed up my weight loss. Most people think running will make you lose weight - it doesn't really. It burns fat but you also gain muscle which weighs more than fat....I still want to get to my goal weight of 150 but I now have my eye on doing the Santa Catalina Island Triathlon in Nov. If I decide to do that, I will be training in the pool, bike and running. I may not reach my goal by doing it, but I will have a lot of fun along the way!
My weigh in is tonight. I'm not really looking forward to it since I know I have not lost anything. I am mentally transitioning to maintenance so this will be my last or second to last medically supervised visit. Then I'm off to Phase 2 to continue my journey.
Wish me luck!
Thursday, July 22, 2010
Week 28 Weigh In
Well after a week on Healthy Solutions, I am up a pound. :(
TOM is back. The scale showed 165 the other day and by the next morning, I was up again. I am hoping this is temporary. I am tired of the 160's and ready to move down!
My younger son is turning 7 on Saturday. The family is planning to come down to celebrate. It should be a fun day at Soak City. Sunday we will do a BBQ/Cake/Ice Cream. I am planning hamburgers and hotdogs. Those are not as tempting and I'll be able to grill up a veggie burger for me.
TOM is back. The scale showed 165 the other day and by the next morning, I was up again. I am hoping this is temporary. I am tired of the 160's and ready to move down!
My younger son is turning 7 on Saturday. The family is planning to come down to celebrate. It should be a fun day at Soak City. Sunday we will do a BBQ/Cake/Ice Cream. I am planning hamburgers and hotdogs. Those are not as tempting and I'll be able to grill up a veggie burger for me.
Thursday, July 15, 2010
Week 27 Weigh In
After a week of sweaty high intensity workouts, I weighed in last night and lost 4 lbs! I am starting to feel like I am getting my groove back. The loss brings me back to my low of 168 lbs. I have set a goal of 3 lbs for this coming week. I am transitioning to Healthy Solutions which is a minimum of 3 shakes, 2 MRs, 5 servings of veggie/fruit. I'm thrilled that my box has grown to include all veggies, fruits and legumes! The goal is to have at least 1200 calories per day. I will need to keep my PA levels high but that is no problem.
My left hip-flexor has been stiff - I believe from over training, not stretching out enough after my runs. So I have started doing infrared wraps to loosen them up. The heat works wonders and has really helped my side. The nice side effect is that I sweat a lot! It also softens the hard to burn fat and makes it more susceptible to be burned off with normal exercise. We will see. For now, I'm loving the results!
My left hip-flexor has been stiff - I believe from over training, not stretching out enough after my runs. So I have started doing infrared wraps to loosen them up. The heat works wonders and has really helped my side. The nice side effect is that I sweat a lot! It also softens the hard to burn fat and makes it more susceptible to be burned off with normal exercise. We will see. For now, I'm loving the results!
Wednesday, July 7, 2010
Week 26 Weigh In
As expected, the scales at the clinic were not so nice this evening. Minutes after a 5.9 earthquake, I weighed in a pound heavier. I argued that the earthquake shook up the scales but Noel would not hear it! He has thrown down the challenge... lose 3.5 lbs this week!
I am up for the challenge.
I am up for the challenge.
Week 25 Weigh In and Beyond
This is a horribly late post. So late in fact that I'm supposed to go to my Week 26 Weigh In tonight! Life has been crazy the last two weeks. My family moved to a new house and downsized so we had to sort/pack/get rid of stuff before the move. We are more or less settled in to the new place but my weight loss has leveled off. I'm hoping this will be the week to get back on track. I was not able to run or do my regular PA all last week but I stayed active moving, lifting, packing. That should count for something!
So today I weighed in at 168. Two lbs in two weeks. I'll take it! Hopefully the scales at the clinic are just as nice. It really sucks to weigh in after eating/drinking all day long....
Okay so here is the latest news since my last posting...
1. My transition plan is in place. I have one more week to go on the regular plan before I switch to Healthy Solutions. The regular plan consisted of 5 shakes minimum plus I could include MR's and veggies as needed. The Healthy Solutions plan requires 3 shakes, 2 MR's and 5 servings of fruits/veggies per day. This will boost my calorie intake from 1000 calories per day to 1200 calories. This is the minimum caloric intake for a non-medically supervised plan. Due to my diabetes, I will continue to be medically supervised until I transition to Phase 2 (maintenance). I stay on Healthy Solutions for 4 weeks and transition to Phase 2 after August 15th. Why Aug 15th, you may ask??.... Well that is a great segue to my next bit of news...
2. I signed up for my first 5k!!! The AFC (America's Finest City) 1/2 Marathon and 5k is to take place on Sunday August 15th in Balboa Park. I'm so excited! This event has put me in the "in training" mentality and I have been using that to really boost my running. My goal for the 5k is to run the whole thing in 30 minutes or less. While the moving threw a kink in my training schedule, I did manage to start running again on Sunday. My time there was 3.2k in 29.5 mins! I was thrilled! I was worried that a few days away from my running shoes would cause me to slip backward but in fact the rest period helped me get over my left hip strain.
Overall, I'm a bit bummed that my weight loss has slowed down but I will gladly take that if it means that I'm building the body that I want long term. I keep telling myself that I'm swapping fat for muscle. I must be - my waist and clothes continue to shrink despite the fact that my momentum has decreased. Regardless, my goal for the next 5 weeks is to get as close to 150 as I can then shed the rest of it in Phase 2.
So today I weighed in at 168. Two lbs in two weeks. I'll take it! Hopefully the scales at the clinic are just as nice. It really sucks to weigh in after eating/drinking all day long....
Okay so here is the latest news since my last posting...
1. My transition plan is in place. I have one more week to go on the regular plan before I switch to Healthy Solutions. The regular plan consisted of 5 shakes minimum plus I could include MR's and veggies as needed. The Healthy Solutions plan requires 3 shakes, 2 MR's and 5 servings of fruits/veggies per day. This will boost my calorie intake from 1000 calories per day to 1200 calories. This is the minimum caloric intake for a non-medically supervised plan. Due to my diabetes, I will continue to be medically supervised until I transition to Phase 2 (maintenance). I stay on Healthy Solutions for 4 weeks and transition to Phase 2 after August 15th. Why Aug 15th, you may ask??.... Well that is a great segue to my next bit of news...
2. I signed up for my first 5k!!! The AFC (America's Finest City) 1/2 Marathon and 5k is to take place on Sunday August 15th in Balboa Park. I'm so excited! This event has put me in the "in training" mentality and I have been using that to really boost my running. My goal for the 5k is to run the whole thing in 30 minutes or less. While the moving threw a kink in my training schedule, I did manage to start running again on Sunday. My time there was 3.2k in 29.5 mins! I was thrilled! I was worried that a few days away from my running shoes would cause me to slip backward but in fact the rest period helped me get over my left hip strain.
Overall, I'm a bit bummed that my weight loss has slowed down but I will gladly take that if it means that I'm building the body that I want long term. I keep telling myself that I'm swapping fat for muscle. I must be - my waist and clothes continue to shrink despite the fact that my momentum has decreased. Regardless, my goal for the next 5 weeks is to get as close to 150 as I can then shed the rest of it in Phase 2.
Wednesday, June 23, 2010
Week 24 Weigh In
After a horrible week w/ my TOM, I'm finally starting to feel myself. Jumping on the scale today showed me down 3 lbs bringing my total weight loss to 70lbs!!! What a relief to finally hit this goal! There is officially 20 lbs to go!
Looking back at this month, I would say that my momentum has slowed. I'm going to use this next week to get back to basics. Shakes, cereal, MR's, muffins, water. I will minimize my veggie intake to no more than 2 servings per day.
I believe my veggie eating is leading to more out of the box eating which is adding hidden calories. This is okay for maintenance, but not for weight loss!
I feel confident in my exercise plan. I've been alternating running, walking and biking. I would like to take up yoga to help with my flexibility but that will have to wait until life settles down. I was talking with my oldest son yesterday during our 4 mile walk and mentioned that I would like to eventually do a triathlon in 3 years. I think that's a pretty good long term goal.
While I have not lost a lot of weight this month, I have noticed I'm still shrinking. My waist is 33 inches now and my thighs are a bit smaller. My upper body is pretty slender. My arms, face, chest are lean and there is the beginnings of a six-pack showing. I believe the running is replacing my fat with muscle; I'm not complaining. :-D
Looking back at this month, I would say that my momentum has slowed. I'm going to use this next week to get back to basics. Shakes, cereal, MR's, muffins, water. I will minimize my veggie intake to no more than 2 servings per day.
I believe my veggie eating is leading to more out of the box eating which is adding hidden calories. This is okay for maintenance, but not for weight loss!
I feel confident in my exercise plan. I've been alternating running, walking and biking. I would like to take up yoga to help with my flexibility but that will have to wait until life settles down. I was talking with my oldest son yesterday during our 4 mile walk and mentioned that I would like to eventually do a triathlon in 3 years. I think that's a pretty good long term goal.
While I have not lost a lot of weight this month, I have noticed I'm still shrinking. My waist is 33 inches now and my thighs are a bit smaller. My upper body is pretty slender. My arms, face, chest are lean and there is the beginnings of a six-pack showing. I believe the running is replacing my fat with muscle; I'm not complaining. :-D
Friday, June 18, 2010
Week 23 Weigh In
This week's weigh in showed no weight loss. I'm disappointed but not surprised. While my running has definitely increased to the next level, my eating has also been less controlled than earlier weeks.
I believe I know where I need to make some adjustments.
1. Less bars! While these are handy on the plane and travelling, the calories add up quickly over the course of a week. I need to go back to treating these as emergency rations.
2. Eat more earlier. I've been so busy lately that my midmorning snacks turn into lunch and I end up with 3 shakes I need to drink at the end of the day. This is doing two things wrong: loading up on calories at the end of the day and unnecessarily over stuffing myself at night. I already know night time overeating is my bad habit. So more shakes during the day - even if that means doubling up in the morning.
3. Measure veggies. I have not been very good about actually measuring what I'm eating. I need to start doing that!!
4. No more OTB eating! I need to buckle down and get these last 20 lbs off before I start opening my box up to other foods.
Now that all my travel is over, I need to stuff myself back in my box and back into my routine and hope next week will show some progress.
I believe I know where I need to make some adjustments.
1. Less bars! While these are handy on the plane and travelling, the calories add up quickly over the course of a week. I need to go back to treating these as emergency rations.
2. Eat more earlier. I've been so busy lately that my midmorning snacks turn into lunch and I end up with 3 shakes I need to drink at the end of the day. This is doing two things wrong: loading up on calories at the end of the day and unnecessarily over stuffing myself at night. I already know night time overeating is my bad habit. So more shakes during the day - even if that means doubling up in the morning.
3. Measure veggies. I have not been very good about actually measuring what I'm eating. I need to start doing that!!
4. No more OTB eating! I need to buckle down and get these last 20 lbs off before I start opening my box up to other foods.
Now that all my travel is over, I need to stuff myself back in my box and back into my routine and hope next week will show some progress.
Monday, June 14, 2010
Back from Chicago
Hubby and I had a great weekend in Chicago to celebrate our 11th wedding anniversary. Needless to say, I was out of the box! I had such a great time. It was SOOOOO worth it. :-D
To highlight my OTB foods:
Thursday, I ate 2 shrimp kabobs, a side of steamed veggies and a salad.
Friday, I had a no-salt pretzel w/ mustard, a BBQ pork sandwich, and a veggie sandwich.
Saturday, I had dinner at a Brazilian restaurant and ate until my poor tummy pooched out!
Sunday, I had another BBQ pork sandwich, a turkey sandwich, and a chicken avocado panini.
That wraps up my food fest. During this time, I also did a lot of exercising.
Thursday, I worked out for an hour in the gym, Friday, we walked 4 miles, Saturday and Sunday I walked 4 miles each day on the treadmill at a 60% incline. That does not count all the walking we did. Overall, I felt it was a great test to see how life could be like on vacation.
Jumping on the scales today showed no weight gain for the week (no weight loss either) but I have 3 days to work on my numbers until my official weigh in on Wednesday.
Thursday, June 3, 2010
Week 21 Weigh In
My weigh in last night showed me down 1/2 lb. Not much but I will take anything that gets me closer to my 150 goal. My PA over the weekend was pretty high so I expect next week's numbers to show the results of all my hard work.
I am still hoping to get below 170 by next Wednesday. Hubby is joining me in Chicago next Thursday and we're planning a long Anniversary weekend exploring the Windy City. It should be fun and I'm looking forward to it!
I am still hoping to get below 170 by next Wednesday. Hubby is joining me in Chicago next Thursday and we're planning a long Anniversary weekend exploring the Windy City. It should be fun and I'm looking forward to it!
Tuesday, June 1, 2010
Memorial Day Weekend PA
I am so proud of myself! The HMR assignment this week was to do 1500 PA over the holiday weekend and I totally blew the doors off that number! I walked 4 miles w/ my teen on Friday, ran 4 miles on Sat, ran 4 miles on Sunday, then walked 4 miles / ran 2 miles on Monday. My total PA for those 4 days was 2300!
I'm currently on week 4 of the Couch to 5K program which is the first week that you run more than you walk. It has not been too bad. As soon as the last 5 min run is over, I'm throwing my hands in the air like Rocky Balboa with a big ol' grin for making it to the end!
I feel stronger. The initial soreness of running has passed, my joints have accepted that running is here to stay so for the most part, I have little to no discomfort after a long work out. Yesterday's 6 mile trek across Lake Murray ended with a small pre-blister on the bottom of my left foot, but even that is going away.
Today I plan to either walk or go on my bike. Time to burn burn burn calories for my mid-week weigh in! 160's here I come!
I'm currently on week 4 of the Couch to 5K program which is the first week that you run more than you walk. It has not been too bad. As soon as the last 5 min run is over, I'm throwing my hands in the air like Rocky Balboa with a big ol' grin for making it to the end!
I feel stronger. The initial soreness of running has passed, my joints have accepted that running is here to stay so for the most part, I have little to no discomfort after a long work out. Yesterday's 6 mile trek across Lake Murray ended with a small pre-blister on the bottom of my left foot, but even that is going away.
Today I plan to either walk or go on my bike. Time to burn burn burn calories for my mid-week weigh in! 160's here I come!
Friday, May 28, 2010
Week 20 Weigh In
You may be asking... what happened to Week 19's Weigh In? I was travelling! So no weigh in for that week. :)
Anyway, it was good to be back in the clinic Wednesday. I was there early and got to spend some time w/ Noel (the nurse) and caught up with the staff and doctors. My weigh-in shows be down 3 lbs bringing my total weight loss to 68 lbs.
With Memorial Day weekend coming up, it should be a busy and active weekend. I would really like to get into the 160's by June!
Anyway, it was good to be back in the clinic Wednesday. I was there early and got to spend some time w/ Noel (the nurse) and caught up with the staff and doctors. My weigh-in shows be down 3 lbs bringing my total weight loss to 68 lbs.
With Memorial Day weekend coming up, it should be a busy and active weekend. I would really like to get into the 160's by June!
Monday, May 24, 2010
Back from the Midwest
I'm so happy to be home! It's so much easier to stay in my box at home than when travelling. I do have to say that I was pleased with myself and some (not all) of the choices I made while I was away.
I brought enough shakes, muffins, MR's and bars to last me all week. The two things that didn't quite work out were: 1) the room did not have a fridge. I could not store my muffins and the last 7 went bad. 2) no microwave; I had to eat Lasagna, Cheese Ravioli, and Mexican Enchiladas cold. Blech.... Not horrid, but I preferred to rush through dinner rather than enjoy them like I normally would.
Overall my mornings were fine. I would have a shake with coffee, then cereal a while later. That would tide me over until lunch. Lunch was out of the box...Most of my out of the box eating consisted of tuna or turkey sandwiches. In the evenings, I stuck to the MR's. I dined out twice. One night (Panera's) w/ my good friend Jennifer and the following day we went to her gym and worked out for about 2 1/2 hours! I managed to run twice while I was there and also did lots of power walking (4miles or more).
Overall, it was a good trip. It was challenging, but I'm not beating myself up for eating out of my box. I have come to learn that over the next few months I must start transitioning from HMR food to normal food and this process will require that I start making better choices if I want to keep the weight off.
My goals for next time would be:
1) more vegetarian "out of the box" choices.
2) zero no-PA days.
I brought enough shakes, muffins, MR's and bars to last me all week. The two things that didn't quite work out were: 1) the room did not have a fridge. I could not store my muffins and the last 7 went bad. 2) no microwave; I had to eat Lasagna, Cheese Ravioli, and Mexican Enchiladas cold. Blech.... Not horrid, but I preferred to rush through dinner rather than enjoy them like I normally would.
Overall my mornings were fine. I would have a shake with coffee, then cereal a while later. That would tide me over until lunch. Lunch was out of the box...Most of my out of the box eating consisted of tuna or turkey sandwiches. In the evenings, I stuck to the MR's. I dined out twice. One night (Panera's) w/ my good friend Jennifer and the following day we went to her gym and worked out for about 2 1/2 hours! I managed to run twice while I was there and also did lots of power walking (4miles or more).
Overall, it was a good trip. It was challenging, but I'm not beating myself up for eating out of my box. I have come to learn that over the next few months I must start transitioning from HMR food to normal food and this process will require that I start making better choices if I want to keep the weight off.
My goals for next time would be:
1) more vegetarian "out of the box" choices.
2) zero no-PA days.
Friday, May 14, 2010
Upcoming Travel
My trip to our corporate offices starts this Sunday. I've got to bake chicken shake and regular shake muffins today. Likely a double batch of each. I'm not feeling well today and since I fly on a Sunday, I'm using today as one of my weekends.
I'm also going to look on google map to plot out my running path for next week. I'm not one of those people who can just randomly jog from one street to the next. I also found a yoga place. I've been contemplating Yoga for a while now since running tends to make my joints tight afterwards. I found a yoga place right up the street from the corporate offices. I figure, I could alternate running days with yoga days and just bring my gym bag to the office.
I feel mentally prepared to go and be challenged to stay in my box. Now that I have veggies and an exercise plan, I'm hopeful. I do have a dinner on Thursday with clients. I will likely go out of the box then but I plan to stay vegetarian that night, no alcohol, no starches, no pasta.
Wish me luck!
I'm also going to look on google map to plot out my running path for next week. I'm not one of those people who can just randomly jog from one street to the next. I also found a yoga place. I've been contemplating Yoga for a while now since running tends to make my joints tight afterwards. I found a yoga place right up the street from the corporate offices. I figure, I could alternate running days with yoga days and just bring my gym bag to the office.
I feel mentally prepared to go and be challenged to stay in my box. Now that I have veggies and an exercise plan, I'm hopeful. I do have a dinner on Thursday with clients. I will likely go out of the box then but I plan to stay vegetarian that night, no alcohol, no starches, no pasta.
Wish me luck!
Thursday, May 13, 2010
Goal Assessment #3
The last few months have taught me a few things about my body.
# 1 - I love exercise!
# 2 - weight loss is like being stuck in LA traffic. You go slow, then speed up, then slow...you eventually get there, just not when you planned!
My last set of goals showed me reaching my goal weight by the end of May. That is not going to happen but I'm very happy with my progress so far. I believe this set of goals will be achievable.
That gives me a 10 lb goal each month which should be fine given my downward trend so far and it will bring my BMI into the Normal (aka: not overweight) range.
Jenny NOT overweight? Hmmm what a concept!
# 1 - I love exercise!
# 2 - weight loss is like being stuck in LA traffic. You go slow, then speed up, then slow...you eventually get there, just not when you planned!
My last set of goals showed me reaching my goal weight by the end of May. That is not going to happen but I'm very happy with my progress so far. I believe this set of goals will be achievable.
- To be below 170 by the end of May.
- To be below 160 by the end of June.
- To reach my goal by the end of July.
That gives me a 10 lb goal each month which should be fine given my downward trend so far and it will bring my BMI into the Normal (aka: not overweight) range.
Jenny NOT overweight? Hmmm what a concept!
Week 18 Weigh In
Last night's weigh in shows me down another 3 lbs bringing my total weight loss to 65 lbs. At my current weight of 175, I am 25 lbs away from my goal!!!
Last night,. my diet buddy and I officially went to the veggie plan which adds a limited selection of vegetables into my box. I was thrilled! Afterwards, I stocked up on the yummy goodness at the grocery store and went home to make something "asian".
I took 1 1/2 cup stir fry veggie mix and cooked them up in a pan using olive oil Pam, some grated ginger, and a squeeze of lemon. I mixed that with my Savory Chicken MR which contained wild rice, chicken breast and a smattering of mushrooms. Combined, it turned into a great tasting chicken bowl for 250 calories. Woooohoo!
I plan to bask in veggies veggies veggies.
Sunday I fly out for a week long business trip. I feel more confident that I will be able to stay in my box this trip, and run everyday.
Wish me luck!
Last night,. my diet buddy and I officially went to the veggie plan which adds a limited selection of vegetables into my box. I was thrilled! Afterwards, I stocked up on the yummy goodness at the grocery store and went home to make something "asian".
I took 1 1/2 cup stir fry veggie mix and cooked them up in a pan using olive oil Pam, some grated ginger, and a squeeze of lemon. I mixed that with my Savory Chicken MR which contained wild rice, chicken breast and a smattering of mushrooms. Combined, it turned into a great tasting chicken bowl for 250 calories. Woooohoo!
I plan to bask in veggies veggies veggies.
Sunday I fly out for a week long business trip. I feel more confident that I will be able to stay in my box this trip, and run everyday.
Wish me luck!
Tuesday, May 11, 2010
Sable
My dog passed away on Friday. I'm heartbroken and I miss her. She was 15 1/2 when she died of kidney failure. She died in my arms. The last thing she heard was me telling her that I loved her and the last thing she saw was my son's face. I couldn't ask for a better way for her to go.
I love you Sable.
I love you Sable.
Thursday, May 6, 2010
Week 17 Weigh In
Last night I weighed in and lost 3 lbs bringing my total weight loss to 62 lbs. My current weight is 178. I am very happy that I'm no longer in the obese category! I've put my "out of the box" fiasco behind me and I have gotten back to my normal routine. I have thought a lot about what the challenges were for travel and will do my best to correct them when I had off to my next trip in two weeks.
1. Drink all my water.
2. Keep exercising
3. Keep good records
4. If I find myself in an "out of box" scenario, stick with vegetarian.
I thought I would get the 3rd degree last night but everyone looked at me with the "you've accomplished so much already" mentality. For the first time, I felt like I could let it go, move past it, and if it happens again, just make better choices.
1. Drink all my water.
2. Keep exercising
3. Keep good records
4. If I find myself in an "out of box" scenario, stick with vegetarian.
I thought I would get the 3rd degree last night but everyone looked at me with the "you've accomplished so much already" mentality. For the first time, I felt like I could let it go, move past it, and if it happens again, just make better choices.
Monday, May 3, 2010
Week 16 Weigh In
I'm posting this a week late since I didn't get a chance to do it before I left.
My 4/27 weigh in showed me down another 2 lbs to 181. This brings my total weight loss to 59lbs.
Since my weigh in, I've totaled about 15 miles of running and walking. My home scales have not been kind. The travel has thrown me off and I have been hard at work this weekend getting back on track with my food and water intake. My water intake while away was terrible - almost half. The scales this morning show me breaking even so I have 3 days to lose something before weigh in...I really want to be below 180 and out of the obese category....
My 4/27 weigh in showed me down another 2 lbs to 181. This brings my total weight loss to 59lbs.
Since my weigh in, I've totaled about 15 miles of running and walking. My home scales have not been kind. The travel has thrown me off and I have been hard at work this weekend getting back on track with my food and water intake. My water intake while away was terrible - almost half. The scales this morning show me breaking even so I have 3 days to lose something before weigh in...I really want to be below 180 and out of the obese category....
Thursday, April 29, 2010
Travel is a Challenge
Tonight is my last night at a business conference and I ate out of the box. Man it was so good but I'm paying for it now w/ an upset stomach.
I have managed to run 4 miles everyday but that is no excuse. Tomorrow, we wrap up by noon and I am flying home. I plan to run in the morning and stay firmly in the box.
For accountability, I emailed my health educator and called my husband to let them know what I had done.
I am disappointed that I didn't last longer. What does that say about my chances of success? I am not sure. Perhaps I am only human. Most people would not stick to this diet for this long without any bumps in the road. I take comfort in that I tried to make better choices. I did not eat the starchy foods. I stuck with lean meat and veggies tonight.
I'm kind of glad I have an upset stomach. That will teach me what the consequences are for eating out of the box.
I have managed to run 4 miles everyday but that is no excuse. Tomorrow, we wrap up by noon and I am flying home. I plan to run in the morning and stay firmly in the box.
For accountability, I emailed my health educator and called my husband to let them know what I had done.
I am disappointed that I didn't last longer. What does that say about my chances of success? I am not sure. Perhaps I am only human. Most people would not stick to this diet for this long without any bumps in the road. I take comfort in that I tried to make better choices. I did not eat the starchy foods. I stuck with lean meat and veggies tonight.
I'm kind of glad I have an upset stomach. That will teach me what the consequences are for eating out of the box.
Thursday, April 22, 2010
PA is going to kick my butt
Based on your weight, HMR assigns you a multiplier which you use to calculate your calories burned. When I started, my multiplier was 8 so for every minute of moderate PA, I burned 8 calories. So my 60 min workout would be worth 480 calories. When I hit 220 lbs, my multiplier went down to 7. So my same 60 min workout is now 420 calories. Soon my multiplier will be 6 which means my hour workout will be 360 calories. Eventually once I reach my goal weight, my multiplier will be 5.
What does this all mean? Well it means that I need to increase the intensity and/or duration of my workouts to keep my PA numbers high. Granted, I am in much better physical condition than when I first started but I will need to work harder to keep my 3-4 lbs per week momentum going.
Time to work out!
What does this all mean? Well it means that I need to increase the intensity and/or duration of my workouts to keep my PA numbers high. Granted, I am in much better physical condition than when I first started but I will need to work harder to keep my 3-4 lbs per week momentum going.
Time to work out!
Wednesday, April 21, 2010
Week 15 Weigh In
My TOM has hit this week so I was not expecting a big loss but I was happy to see a 3 lb drop! This brings my total weight loss to 57 lbs. This confirms to me that my plateau has come and gone. My new meal plan is very satisfying and has re-ignited me to stay in Phase 2 until I hit my goal weight.
My official weigh in is tonight - I hope the scales there are just as nice. :-)
Update - the scales last night were very nice! I'm 3 lbs away from getting below 30 BMI and no longer classified as "obese". I can't wait!
Update - the scales last night were very nice! I'm 3 lbs away from getting below 30 BMI and no longer classified as "obese". I can't wait!
Monday, April 19, 2010
HMR 500's - Adjusting my meal plan
Since my last weigh in, I've been on HMR 500 shakes. These shakes are still equivalent in nutrition to the 800's but are only 100 calories per shake instead of the 160. At first I resisted going on these shakes for fear that I would be forced to reduce my PA. But this week I have discovered a few things.
First is that I cannot go longer than 2 - 2 1/5 hours on just one shake. The calories are too low and my blood sugar dips into the 70's and I get really hungry really fast. Second, I quickly realized that on the lower calorie shakes, I need to either drink more of them or include other in-the-box foods to manage the hunger (and sugar levels).
The meal plan I established on the 800 shakes was 3 liquid shakes, 2 muffins (equal to 1 shake), and cereal for dinner. The plan B that I allowed myself to do twice a week max was 4 shakes, 2 muffins, and 1 meal replacement. This gave me between 870 (plan A) - 1050 (plan B) calories per day. If I add a power bar that day or a soup, it could get as high as 1200 calories.
On the 500's I had to change things up a bit so my new meal plan is 3 liquid shakes, 2 muffins, 1 cereal, and 1 MR for dinner. All this food turns out to be about 900 calories. Adding the occasional power bar or soup only kicks it up to 1060. I am going to try my new plan this week and keep my PA levels normal. I will be very happy with this plan since it allows me to have a greater variety of food on a daily basis. I see this as a step towards incorporating normal food back into my diet. If I can continue my weight loss momentum on this meal plan, I can continue the diet for much longer than I originally thought.
Let's see how it goes at my next weigh in.
First is that I cannot go longer than 2 - 2 1/5 hours on just one shake. The calories are too low and my blood sugar dips into the 70's and I get really hungry really fast. Second, I quickly realized that on the lower calorie shakes, I need to either drink more of them or include other in-the-box foods to manage the hunger (and sugar levels).
The meal plan I established on the 800 shakes was 3 liquid shakes, 2 muffins (equal to 1 shake), and cereal for dinner. The plan B that I allowed myself to do twice a week max was 4 shakes, 2 muffins, and 1 meal replacement. This gave me between 870 (plan A) - 1050 (plan B) calories per day. If I add a power bar that day or a soup, it could get as high as 1200 calories.
On the 500's I had to change things up a bit so my new meal plan is 3 liquid shakes, 2 muffins, 1 cereal, and 1 MR for dinner. All this food turns out to be about 900 calories. Adding the occasional power bar or soup only kicks it up to 1060. I am going to try my new plan this week and keep my PA levels normal. I will be very happy with this plan since it allows me to have a greater variety of food on a daily basis. I see this as a step towards incorporating normal food back into my diet. If I can continue my weight loss momentum on this meal plan, I can continue the diet for much longer than I originally thought.
Let's see how it goes at my next weigh in.
Finally forced to shop for clothes
When I started this journey, I had several ranges of clothes in my closet that I could wear ranging from my very large size 20's and 2x clothes to my 16w's. As I lost weight, I would simply gather the stuff that was too big and donate them until all I have left now are my 16's.
Well after some not so subtle comments from my mom about the unflattering way my clothes are hanging on me, I decided it was time to get at least a few pairs of jeans that fit. So this weekend while at Costco, I found some GV capri's. Mom and I both wear these jeans because they are cut nicely so I decided to pick up a few pair for the both of us. Mom is a size 12 and the scrooge in me came out again thinking "I'm maybe a 14, if I buy a 12, they won't fit now but they will by summer..." So I bought 3 pairs of size 12's for myself.
When I brought them home, I immediately went to the closet to try on a pair. My DH wanted to see them on but I quickly shoo'ed him away since there was no way these pants were going to fit anyway. I just wanted to see how far it was from being able to button. To my utter shock and disbelief, those jeans went on and buttoned right up! WOW!!!!!! Now mind you, they were a bit snug at the waist. But I didn't have to suck anything in to get them to fit! I can wear them now and in about 2 weeks they will fit just right.
I was so thrilled, I ran down the hallway to show them off to DH and the kids. I even had a picture taken showing off the size 12 tag and emailed it to my mom. She was thrilled too!
Now I'm still cheap because I know I will continue to shrink and I would rather spend my money when I hit my goal weight but it is sure nice to be in 12's. :-D
Well after some not so subtle comments from my mom about the unflattering way my clothes are hanging on me, I decided it was time to get at least a few pairs of jeans that fit. So this weekend while at Costco, I found some GV capri's. Mom and I both wear these jeans because they are cut nicely so I decided to pick up a few pair for the both of us. Mom is a size 12 and the scrooge in me came out again thinking "I'm maybe a 14, if I buy a 12, they won't fit now but they will by summer..." So I bought 3 pairs of size 12's for myself.
When I brought them home, I immediately went to the closet to try on a pair. My DH wanted to see them on but I quickly shoo'ed him away since there was no way these pants were going to fit anyway. I just wanted to see how far it was from being able to button. To my utter shock and disbelief, those jeans went on and buttoned right up! WOW!!!!!! Now mind you, they were a bit snug at the waist. But I didn't have to suck anything in to get them to fit! I can wear them now and in about 2 weeks they will fit just right.
I was so thrilled, I ran down the hallway to show them off to DH and the kids. I even had a picture taken showing off the size 12 tag and emailed it to my mom. She was thrilled too!
Now I'm still cheap because I know I will continue to shrink and I would rather spend my money when I hit my goal weight but it is sure nice to be in 12's. :-D
Thursday, April 15, 2010
Week 14 Weigh In
I weighed in this week at 186 which is a total weight loss of 54 lbs. I am so relieved! Thankfully my plateau was short lived and I am back on track. Last night to commemorate my 50lb loss, the nurse took my picture and remeasured my waist and hips.
I have lost 10 inches from my waist (49 > 39)and 5 inches from my hips. YAHOOOOEY!
I have also been moved over to use the HMR 500 shakes. They are only 100 calories per serving vs 160 in the 800's. That effectively cuts 360 calories a day from my shake consumption. I have drinking my first one this morning and I can equate it to the difference between whole milk and low fat milk. It tastes the same but is not as creamy.
My hope is that the shift to the 500's will give me the nutrition I need and allow me to start incorporating more meal replacements into my diet. I need to move off a full liquid diet and I see this as the first step in that transition.
I also spoke with my health educator last night. She has encouraged me to keep up the 6 shakes per day if that seems to be working for me. She also does not want me to back down from running or any of my other PA for fear of not losing weight. She has continued to reassure me that my plateau was due to me retaining water due to all my PA not a true stagnation of weight loss.
I will resume my PA. Tentatively my workout plan is as follows:
Thurs: Run / Walk
Friday: Bike / Ab X
Saturday: Walk 4 miles at beach
Sunday: Run / Walk
Monday: Bike / Ab X
Tuesday: Run / Walk
Wednesday: Walk or Bike
I have lost 10 inches from my waist (49 > 39)and 5 inches from my hips. YAHOOOOEY!
I have also been moved over to use the HMR 500 shakes. They are only 100 calories per serving vs 160 in the 800's. That effectively cuts 360 calories a day from my shake consumption. I have drinking my first one this morning and I can equate it to the difference between whole milk and low fat milk. It tastes the same but is not as creamy.
My hope is that the shift to the 500's will give me the nutrition I need and allow me to start incorporating more meal replacements into my diet. I need to move off a full liquid diet and I see this as the first step in that transition.
I also spoke with my health educator last night. She has encouraged me to keep up the 6 shakes per day if that seems to be working for me. She also does not want me to back down from running or any of my other PA for fear of not losing weight. She has continued to reassure me that my plateau was due to me retaining water due to all my PA not a true stagnation of weight loss.
I will resume my PA. Tentatively my workout plan is as follows:
Thurs: Run / Walk
Friday: Bike / Ab X
Saturday: Walk 4 miles at beach
Sunday: Run / Walk
Monday: Bike / Ab X
Tuesday: Run / Walk
Wednesday: Walk or Bike
Tuesday, April 13, 2010
Plateau Update
Taking the advice of both the nurse and health educator, I've cut down my PA this week to just the bike and increased my calorie intake by including an extra shake. It took a few days to mentally down shift. It was not easy to eat more and work out less and still expect to see any change on the scale that didn't go in the wrong direction.
Wed and Saturday were big PA days. I racked up 840 calories burned each day. Saturday I took on the Core workout of P90x - so much for taking it easy! The rest of the days I've done just the bike and even gave myself less calories (420 each day). I also did something I haven't done since the beginning of this program. I took a day off. Sunday I didn't work out at all since I was sore from Saturday's workout.
Now for the food. Not surprising, it was easy to add an extra shake. I've been hungrier lately and having lots of protein cravings. I have managed to stay under 8000 calories for the week but hopefully the extra shakes make up for the missed nutrition that my body needs.
So here is where I've netted out as of Tuesday. I've eaten more or less the same number of calories (8000) but less MR's and more shakes (which translates to more nutrition). My PA is down about 650 calories which puts me at around 3350 for the week - one of my all time lows since I'm typically between 4000 - 4500.
After seeing the scale not budge all weekend, I did see a 1 pound drop but that could be anything. I'll have to see what the scales at the clinic show tomorrow.
Thursday, I want to go back to running which I purposely avoided this week. I also want to incorporate more of the P90x workouts although I'm not ready to do the entire program. My body is telling me it's time to start doing some resistance training. I just need to figure out the food part. My instincts tell me to stick to the standard plan for another 20 lbs then start incorporating veggies. Stick to that until I reach goal and then transition to Healthy solutions / Phase 3.
If I can kick this plateau, I can still get below 180 this month. I hope I hope I hope!
Wed and Saturday were big PA days. I racked up 840 calories burned each day. Saturday I took on the Core workout of P90x - so much for taking it easy! The rest of the days I've done just the bike and even gave myself less calories (420 each day). I also did something I haven't done since the beginning of this program. I took a day off. Sunday I didn't work out at all since I was sore from Saturday's workout.
Now for the food. Not surprising, it was easy to add an extra shake. I've been hungrier lately and having lots of protein cravings. I have managed to stay under 8000 calories for the week but hopefully the extra shakes make up for the missed nutrition that my body needs.
So here is where I've netted out as of Tuesday. I've eaten more or less the same number of calories (8000) but less MR's and more shakes (which translates to more nutrition). My PA is down about 650 calories which puts me at around 3350 for the week - one of my all time lows since I'm typically between 4000 - 4500.
After seeing the scale not budge all weekend, I did see a 1 pound drop but that could be anything. I'll have to see what the scales at the clinic show tomorrow.
Thursday, I want to go back to running which I purposely avoided this week. I also want to incorporate more of the P90x workouts although I'm not ready to do the entire program. My body is telling me it's time to start doing some resistance training. I just need to figure out the food part. My instincts tell me to stick to the standard plan for another 20 lbs then start incorporating veggies. Stick to that until I reach goal and then transition to Healthy solutions / Phase 3.
If I can kick this plateau, I can still get below 180 this month. I hope I hope I hope!
Wednesday, April 7, 2010
Week 13 Weigh In
I have decided to re-write my weigh in since my last post was a bit pre-mature. I weighed in last night and showed no weight loss. I was pretty shocked. This has been a very active week for running, walking, biking. I'm doing something every day. The nurse and doctor reassured me that this is normal. To me it does not make sense.
I sat in class listening to Michelle (my health educator) talk about "More is Better". The concept is, if you're hungry, eat more in-the-box foods. They are low cal, good for you etc, you will not gain weight. The longer I sat through the discussion the more frustrated I became so I decided to talk with her after class.
Michelle looked through my food and exercise log and believes that with my increased PA, my body is holding on to some water. My TOM is also coming due which would not only contribute to the increased hunger I was having a few days ago but also some water retention. Lastly, since I ran out of cereal which I normally eat for dinner, I have been eating MR's and skipping the last shake. Since I get all my nutrition from the shakes, my body is likely irritated that it was deprived some nutrients.
So the goal for this week is: add an extra shake everyday this week to give my body the nutrients to recover from my PA and meal skipping. Hopefully my TOM will come and go. Keep up with my PA since I'm enjoying it so much.
I felt better after that conversation and plan to do as she says. Tonight, I'm going to ride my bike then soak in the jacuzzi to work out the sore kinks from my last run. I would like to run tomorrow and start Week 2 of the Couch 2 5k program. My sister has started week 2 and I need to keep up with her! :-D
Wish me luck and weight loss!
I sat in class listening to Michelle (my health educator) talk about "More is Better". The concept is, if you're hungry, eat more in-the-box foods. They are low cal, good for you etc, you will not gain weight. The longer I sat through the discussion the more frustrated I became so I decided to talk with her after class.
Michelle looked through my food and exercise log and believes that with my increased PA, my body is holding on to some water. My TOM is also coming due which would not only contribute to the increased hunger I was having a few days ago but also some water retention. Lastly, since I ran out of cereal which I normally eat for dinner, I have been eating MR's and skipping the last shake. Since I get all my nutrition from the shakes, my body is likely irritated that it was deprived some nutrients.
So the goal for this week is: add an extra shake everyday this week to give my body the nutrients to recover from my PA and meal skipping. Hopefully my TOM will come and go. Keep up with my PA since I'm enjoying it so much.
I felt better after that conversation and plan to do as she says. Tonight, I'm going to ride my bike then soak in the jacuzzi to work out the sore kinks from my last run. I would like to run tomorrow and start Week 2 of the Couch 2 5k program. My sister has started week 2 and I need to keep up with her! :-D
Wish me luck and weight loss!
Tuesday, April 6, 2010
My Polar FT60 HRM
I have 4 weeks of data accumulated on my HRM and I have to say that I really like it. It gives me constant feedback on how I'm doing during my workouts, afterwards and a summary at the end of the week. There are several training programs available. Naturally, I chose Weight Loss. My first week, I was rewarded with a digital trophy on my watch display. The second week I only earned 2 stars. My last two weeks (since I've started running) I've only been given a virtual pat on the back. The program believes that I am working out too hard. This happens on the days I run, my heart rate climbs into the high category which is not ideal for fat burning.
I'm okay with that since I am gaining other benefits by incorporating running. It mixes up my PA, I get to spend some quality time outdoors, my body is revved afterwards and I've dropped 15 lbs in March. All in all, a pretty great month.
I also opted to buy the Footpod that hooks into the laces of your shoe. It's light weight and you can't tell it's there at all. It tracks your pace and distance and communicates it all back to the watch. I believe the HRM has really helped me step up my workouts so that I don't over do or under do my exertion.
For anyone serious about upping their PA and changing their body, an HRM is a must-have. I love mine!
Monday, April 5, 2010
I am Hungry
This weekend was fairly active starting w/ a 30 minute walk run and a 60 minute walk which totaled about 4 miles and 90 minutes of PA on Friday. Saturday, I did 60 mins on the bike and Sunday I did a 30 minute walk run / 30 minute walk which culminated in another 4 miles.
Anyway, today I'm starving. I was hungry yesterday too and I had about 1300 calories. Today I'm determined to stay to my minimums in preparation for Wednesday's weigh in.
I've decided to eat 1/2 of my shake muffin and a cup of hot green tea. Hopefully that will curb my appetite until lunch. If not, I will graze on the other half and another cup of tea. That should keep me going. I did a quick check of my blood sugar and it's 84 - so it seems I am needing something and it's not completely in my head.
I wonder if all the extra running is causing me to want to eat more. I will have to speak w/ Michelle tonight for some guidance here...
Anyway, I seem to be feeling better after my snack. Wish me luck.
Anyway, today I'm starving. I was hungry yesterday too and I had about 1300 calories. Today I'm determined to stay to my minimums in preparation for Wednesday's weigh in.
I've decided to eat 1/2 of my shake muffin and a cup of hot green tea. Hopefully that will curb my appetite until lunch. If not, I will graze on the other half and another cup of tea. That should keep me going. I did a quick check of my blood sugar and it's 84 - so it seems I am needing something and it's not completely in my head.
I wonder if all the extra running is causing me to want to eat more. I will have to speak w/ Michelle tonight for some guidance here...
Anyway, I seem to be feeling better after my snack. Wish me luck.
Wednesday, March 31, 2010
Week 12 Weigh In
I am down 5 lbs this week to 189! That brings my total weight loss to 51 lbs. Changing up my PA and adding the running is paying off! I am feeling great. The soreness I experienced last weigh in is gone. I have started the Couch 2 5k program which is a 9 week training schedule. I have given myself permission to repeat weeks as necessary to avoid injury or over doing it.
Tonight is my first night in Phase 2. Half of my original group will be joining this class so I won't feel like the new kid on the block again. I'm looking forward to meeting some new people and hearing their story.
I was just coming off the high of being under 200 lbs. Now I can say "So long!" to the 190's.
Tonight is my first night in Phase 2. Half of my original group will be joining this class so I won't feel like the new kid on the block again. I'm looking forward to meeting some new people and hearing their story.
I was just coming off the high of being under 200 lbs. Now I can say "So long!" to the 190's.
Monday, March 29, 2010
It's a Family Affair
When I started the HMR diet in January, DH and my teenage son decided that it would benefit them to lose a few pounds too. So the last 3 months, we have all been doing our own thing to get healthy and active. DH simply cut out all regular soda and afternoon vending machine runs for a candy bar...He also wears a pedometer on his belt to motivate him to walk at least 5000 steps per day. My son decided to use some of my shakes. So he's been drinking about 3 a day (breakfast, afternoon snack, and after dinner). In between he eats his packed school lunch and alternates between a regular cooked dinner and a Lean Cuisine meal. He has also started weight training w/ the foot ball team 3x a week after school. We did our weekend weigh in and here is the tally:
DH -24lbs
Son -27lbs
Me -49lbs
Total = 100lbs lost!
I'm so proud of us. :-D
DH -24lbs
Son -27lbs
Me -49lbs
Total = 100lbs lost!
I'm so proud of us. :-D
Wednesday, March 24, 2010
Half Way!
I'm at work and it just dawned on me that tonight is my last Phase 1 class at the clinic. I officially move into Phase 2 next week. Moments after this realization, it also occurred to me that I'm halfway to my goal weight. YEAH!!
Week 11 Weigh In
The scale shows me down another 2 lbs today bringing my total weight loss to 46 lbs. I have started running this week and I'm sore but feeling great.
Running has given me some time to reflect on my journey so far. I feel something changing inside. A rightness to everything. Four months ago, I was feeling older than my age and I didn't know how to turn it around. Today I feel young and vital. I feel comfortable in my own skin and that soothes my soul. Perhaps it's the endorphins but I feel good. Most importantly, I feel healthy and strong. The fog is lifting and I see a long life ahead of me.
Running has given me some time to reflect on my journey so far. I feel something changing inside. A rightness to everything. Four months ago, I was feeling older than my age and I didn't know how to turn it around. Today I feel young and vital. I feel comfortable in my own skin and that soothes my soul. Perhaps it's the endorphins but I feel good. Most importantly, I feel healthy and strong. The fog is lifting and I see a long life ahead of me.
Monday, March 22, 2010
Running
This weekend DH and I were fitted for running shoes and insoles. I run/walked 3 miles on Sunday and it was great. I haven't ran in years and the act of running and moving was different. I'm sure I'll get used to it! My polar HRM logged my stats and I was able to get my heart rate up quickly and keep it there.
I found the Couch to 5K program online and I'm going to start following that this week. I'm a bit sore today but I will workout on my bike to get the kinks out of my muscles.
I plan to sign the family up to do the MWR walk across the Coronado Bridge in May. It's a 4 mile run/walk and the only time in the year where pedestrians are allowed to walk across the bridge. It should be fun!
I found the Couch to 5K program online and I'm going to start following that this week. I'm a bit sore today but I will workout on my bike to get the kinks out of my muscles.
I plan to sign the family up to do the MWR walk across the Coronado Bridge in May. It's a 4 mile run/walk and the only time in the year where pedestrians are allowed to walk across the bridge. It should be fun!
Saturday, March 20, 2010
Some Healthy Competition
Now that I'm under 200 lbs, I've allowed my family to witness my weigh in's. This has triggered some healthy competition now that hubby, my older son and I are within 5 lbs of each other. The gauntlet has been thrown and I have been challenged to pass them both and be the lightest adult in the house by the end of this month. Bring it on! :-D
Thursday, March 18, 2010
Week 10 Weigh In
Despite my TOM, I managed to drop 2 lbs this week bringing me down to 196 which is 44lbs lost. I'm really starting to notice changes in my body. When you're overweight, all of these things are hidden and you get used to seeing a rounder you. Now I'm seeing edges... and it's cool. I see definition in my legs, cheekbones, my double chin is gone. I can see a bit of my ribs, my arm and leg bones, my sternum. I'm looking forward to getting to know myself all over again!
Monday, March 15, 2010
Expanding my PA
One of my assignments this week was to do an hour of recreational (outdoor) PA so I talked the guys into playing tennis on Sunday. It was really fun! I wore my HRM to track my calories and I actually got a fairly decent workout.
My hubby and my older son doubled up and I ran around my side of the court keeping up (to their surprise)! My younger son was the ball boy running around collecting stray tennis balls.
We're planning on doing this again next week. Overall, good family time outdoors and I even broke a sweat. :-D
I'm thinking it's time to buy some running shoes and try jogging so that I have a fall back plan when I start travelling. The weather is certainly working in our favor!
My hubby and my older son doubled up and I ran around my side of the court keeping up (to their surprise)! My younger son was the ball boy running around collecting stray tennis balls.
We're planning on doing this again next week. Overall, good family time outdoors and I even broke a sweat. :-D
I'm thinking it's time to buy some running shoes and try jogging so that I have a fall back plan when I start travelling. The weather is certainly working in our favor!
Baked Shakes
A few weeks ago, I happened to arrive at the clinic a half hour early and ended up sitting w/ the Phase 2 folks. One of the ladies was passing out "Shake Muffins" which turns out to be an "in the box" recipe for turning the shakes into a chew-able meal.
Considering that I haven't eaten baked good of any kind since January, these were heavenly! I've made two batches so far. The first, I tried mini-muffins which were a flop. They stuck to the muffin paper and ended up wasting some of it. The second batch, I bought a good non-stick standard sized cupcake pan and they turned out great. So great in fact that I've been eating 2 muffins for lunch. 2 muffins = 1 shake.
Everyone I've talked to adds their own twist to the recipe. The main tip is to add a box of sf/ff pudding which gives it a fluffier moist texture. I've also added my flavored syrups and even some sf pancake syrup!
I love the texture and added variety! It also contains lots of wheat and oat bran which adds to my fiber.
If you're on HMR, try the muffins! I've added my version on my Recipe page.
Considering that I haven't eaten baked good of any kind since January, these were heavenly! I've made two batches so far. The first, I tried mini-muffins which were a flop. They stuck to the muffin paper and ended up wasting some of it. The second batch, I bought a good non-stick standard sized cupcake pan and they turned out great. So great in fact that I've been eating 2 muffins for lunch. 2 muffins = 1 shake.
Everyone I've talked to adds their own twist to the recipe. The main tip is to add a box of sf/ff pudding which gives it a fluffier moist texture. I've also added my flavored syrups and even some sf pancake syrup!
I love the texture and added variety! It also contains lots of wheat and oat bran which adds to my fiber.
If you're on HMR, try the muffins! I've added my version on my Recipe page.
Friday, March 12, 2010
Goal Assessment #2
My goals are likely going to be a moving target as my body adjusts to the weight loss but I feel it's important to keep this updated so that I hold myself accountable for my progress.
So far my average has been approx 4.67 lbs per week. Assuming that my momentum decreases as I get lighter, here are my updated goals.
190 eo March (Transition to Phase 2)
178 eo April
166 eo May
154 eo June (Transition to Phase 3)
I'll reassess again in about 6 weeks to see how I'm tracking.
Wish me luck. :-)
So far my average has been approx 4.67 lbs per week. Assuming that my momentum decreases as I get lighter, here are my updated goals.
190 eo March (Transition to Phase 2)
178 eo April
166 eo May
154 eo June (Transition to Phase 3)
I'll reassess again in about 6 weeks to see how I'm tracking.
Wish me luck. :-)
Wednesday, March 10, 2010
Week 9 Weigh In
I got on the scales this morning at 5:30 and had to wake my hubby up to witness the scale read 198.4! Total weight lost is 42lbs. This is the first time since my teen was a BABY that I've been under 200 lbs! I'm rejoicing today in ONEDERLAND!
I have my official weigh in at the clinic tonight, but those numbers will pale compared to what I saw this morning. I'm so happy words can't describe it.
Needless to say, the scale motivated me to put on my workout clothes and do an hour this morning before my day gets busy. I won't have time later. I've been wearing the HRM the last 3 workouts and will post separately on that later.
My next goal is to hit 180 and I believe more than ever that I can do it.
I have my official weigh in at the clinic tonight, but those numbers will pale compared to what I saw this morning. I'm so happy words can't describe it.
Needless to say, the scale motivated me to put on my workout clothes and do an hour this morning before my day gets busy. I won't have time later. I've been wearing the HRM the last 3 workouts and will post separately on that later.
My next goal is to hit 180 and I believe more than ever that I can do it.
Monday, March 8, 2010
Happy Monday
I know it's early but I couldn't help but jump on the scales today and was happy to see a 2.5 lb drop which brings my overall weight loss to 38lbs. I'm 3 lbs from 199 and it's like watching water boil!
My Polar watch came in this weekend and I have calibrated it. I will work out for the first time with it this afternoon and will update my post. I'm really hopeful this HRM will be the boost I need to get my PA where it needs to be to keep my momentum going. Now that I'm ~40lbs lighter, I realize I will have to work harder to lose each pound!
My Polar watch came in this weekend and I have calibrated it. I will work out for the first time with it this afternoon and will update my post. I'm really hopeful this HRM will be the boost I need to get my PA where it needs to be to keep my momentum going. Now that I'm ~40lbs lighter, I realize I will have to work harder to lose each pound!
Thursday, March 4, 2010
Polar FT60
I was looking for a while at the BodyBug/GoWearFit to track my calories burned and the need for one was even greater this week. My stationary bike, which I LOVE, was having some issues w/ it's computer and I had to work out a few times w/ out the computer monitoring my distance/speed/calories burned. My only indicator was the HRM on the handles.
At the end of the workout, I believe I worked harder using the HRM as my guide so I started reading up on the pros/cons of using an HRM for all my PA. The general feedback is that if you have a kick butt HRM, it will do everything I want and more. So after some research, I decided on the Polar FT60 Women's. I also bought the wireless reader so that I can sync the data on the watch with my computer. It will arrives next week so I will work with it for a while and report back.
Oh and to keep it girly, I bought the purple one. :-D
At the end of the workout, I believe I worked harder using the HRM as my guide so I started reading up on the pros/cons of using an HRM for all my PA. The general feedback is that if you have a kick butt HRM, it will do everything I want and more. So after some research, I decided on the Polar FT60 Women's. I also bought the wireless reader so that I can sync the data on the watch with my computer. It will arrives next week so I will work with it for a while and report back.
Oh and to keep it girly, I bought the purple one. :-D
Week 8 Weigh In
The scales at the weight loss clinic showed 5 1/2 lbs lost this week! Yeay! Finally the numbers I was seeing on my bathroom scale were reflected in my evening weigh in. My total weight loss is 36lbs and I have 3 weeks to go before Phase 1 is completed.
I signed up for Phase 2, which is more of the same, and my new clinic times will be 90 mins earlier which means I will actually get home at a decent hour for a change!
I've made several good friends there and I'm happy that most of them will be moving on to Phase 2 in the same class.
It's actually been a busy week medically. I visited my PCP on Monday and he was ecstatic with my lab results. Everything that was putting me at risk and reducing my longevity has been reversed! Everything!!
He would like to see my goal weight around 150 which officially removes me from the "overweight" category. Once I hit my goal weight, if I ever hit 155, he wants me to take action and not allow the weight to come back.
With so many people supporting me at home, at work, in the clinic, my doctors - I feel blessed and infinitely thankful.
Friday, February 26, 2010
BodyBugg / GoWearFit
I love gadgets and have recently started watching the Biggest Loser. I noticed they wear a monitor on their upper arm which I found out was called the BodyBug. It monitors how many calories you burn in a day based on heart rate, sweat, skin temperature and a few other things. Any way, it also comes with a watch display that allows you to see how you're doing. The Bugg hooks up to your computer at night and downloads all your stats to their website where you can log in and monitor your progress and enter your food calories.
Over all a very cool concept. The GoWearFit is similar to the Bugg.
Anyway, either way I go, these things cost $250 plus membership to the website. Ugh... that's a lot of money. So I started asking questions cuz I primarily use my bike for PA and the forums say that neither product monitors bike exercise very well. So..... after confirmation from GoWearFit's support team that their main focus for exercise is walking and running, I've decided to hold off - at least for now.
If future versions of either product eventually support biking, I am all over it!
Over all a very cool concept. The GoWearFit is similar to the Bugg.
Anyway, either way I go, these things cost $250 plus membership to the website. Ugh... that's a lot of money. So I started asking questions cuz I primarily use my bike for PA and the forums say that neither product monitors bike exercise very well. So..... after confirmation from GoWearFit's support team that their main focus for exercise is walking and running, I've decided to hold off - at least for now.
If future versions of either product eventually support biking, I am all over it!
Thursday, February 25, 2010
Health Tip from Clinic
The nurse last night was scolding some of us who have really high exercise calories burned and low caloric intake. The lesson he gave us last night is that we need to keep at least 200 calories difference between our caloric intake and our PA. When those numbers get too close together or if calories burned is greater than calories eaten, you start breaking down muscle. When the body does this, the muscle proteins are larger and your kidneys and liver work harder to process it out of your body. This can cause decreased liver function and kidney stones.
I definitely want to keep my vital organs healthy! So if I want to have high PA (which I do), I need to make sure to take in an extra 100-150 calories to keep my daily intake around 1000 and my PA in the low 700's.
I definitely want to keep my vital organs healthy! So if I want to have high PA (which I do), I need to make sure to take in an extra 100-150 calories to keep my daily intake around 1000 and my PA in the low 700's.
Wednesday, February 24, 2010
Week 7 Weigh In
I am down 3lbs this week which brings me to 35lbs lost. It gets me that much closer to 199 which is my next "big" goal.
This week I think I've eaten a few more meal replacements than I normally do and I missed my Sat morning workout. The goal this week is to get back in the groove of 4 shakes / 1 cereal. I'm still happy with my progress. I stayed in the box and used my "tools" to keep on track.
I'm mentally hoping to reach 199 in the next 10 days... and I really want to hit my 180 goal by week 12!
This week I think I've eaten a few more meal replacements than I normally do and I missed my Sat morning workout. The goal this week is to get back in the groove of 4 shakes / 1 cereal. I'm still happy with my progress. I stayed in the box and used my "tools" to keep on track.
I'm mentally hoping to reach 199 in the next 10 days... and I really want to hit my 180 goal by week 12!
Monday, February 22, 2010
Weekend Trip
We drove up to my hometown this weekend to visit my brother and his boys in their new house. This was my first away trip since starting the diet so it presented me with some challenges. This was a good weekend to learn about these things since I will be traveling in April to a conference. Better to learn now then to find myself out of the box later!
Lesson 1: Bring Syrups! I have been spoiled using the Davinci syrups to flavor my shakes and since I did not bring any with me on the trip, I was not enjoying them as much - it left me unsatisfied and craving other foods.
Lesson 2: I like my shakes to have a thick milkshake consistency a few times a day - this was a challenge since crushed ice was not readily available.
Lesson 3: I missed my Saturday workout. I burn my exercise calories on the stationary bike and I did not go prepared with an alternate plan. Next time I need to bring my walking shoes or a DVD so that I do not skip my exercise.
Lesson 4: This one is a positive! I knew in advance that there would be "out of the box" food around so I brought a few meal replacements (Beef Enchiladas) to eat so that I wasn't feeling deprived. It worked! While everyone else was enjoying fried chicken and potato salad, I was enjoying my 200 calorie meal and not feeling the least bit hungry for their food. I will definitely use this strategy again in the future!
Lesson 1: Bring Syrups! I have been spoiled using the Davinci syrups to flavor my shakes and since I did not bring any with me on the trip, I was not enjoying them as much - it left me unsatisfied and craving other foods.
Lesson 2: I like my shakes to have a thick milkshake consistency a few times a day - this was a challenge since crushed ice was not readily available.
Lesson 3: I missed my Saturday workout. I burn my exercise calories on the stationary bike and I did not go prepared with an alternate plan. Next time I need to bring my walking shoes or a DVD so that I do not skip my exercise.
Lesson 4: This one is a positive! I knew in advance that there would be "out of the box" food around so I brought a few meal replacements (Beef Enchiladas) to eat so that I wasn't feeling deprived. It worked! While everyone else was enjoying fried chicken and potato salad, I was enjoying my 200 calorie meal and not feeling the least bit hungry for their food. I will definitely use this strategy again in the future!
Thursday, February 18, 2010
Week 6 Weigh In
I'm down 32lbs on Wednesday! I'm doing the happy dance. I haven't been this light in years and I'm so enjoying the results. Don't get me wrong, I've got a long way to go, but I'm finally starting see some payoff. Looking ahead, I'd like to set some mini-goals for myself.
Be under 200lbs by end of Feb.
180 by the end of Phase 1 (March 31).
150 by the end of May and transition to Phase 3.
For those doing the math -- yes, that will be 90-100lbs of weight loss by the time I'm done.
If I can hit 150 by June, I would like to spend the entire summer transitioning back to regular foods. I want it to be a slow transition so that I learn to make healthy food choices and keep the weight off for good.
To be that small... I can't even imagine.
Be under 200lbs by end of Feb.
180 by the end of Phase 1 (March 31).
150 by the end of May and transition to Phase 3.
For those doing the math -- yes, that will be 90-100lbs of weight loss by the time I'm done.
If I can hit 150 by June, I would like to spend the entire summer transitioning back to regular foods. I want it to be a slow transition so that I learn to make healthy food choices and keep the weight off for good.
To be that small... I can't even imagine.
Monday, February 15, 2010
Is that ME in there?
I glanced at the bedroom mirror yesterday and I was surprised to notice that my face is thinner. I actually saw my cheek bones! Granted, I have seen changes in my clothing, but that is not anything new. Actually noticing my cheekbones and jawline...the double chin almost gone...THAT was cool. :-D
I sneaked on the scales this morning and can unofficially say I'm down 30lbs! Official weigh-in is on Wednesday so I'll post my new numbers then.
I sneaked on the scales this morning and can unofficially say I'm down 30lbs! Official weigh-in is on Wednesday so I'll post my new numbers then.
Sunday, February 14, 2010
Happy Valentines
I woke up today with roses, a card and a box of Sugar Free Fat free Jello Chocolate Fudge pudding mix by my bedside. Hubby usually takes me out to a nice dinner but we've decided to go to a really fancy place next year since I've chosen to stick to my diet this year. My sweet hubby has been so supportive!
The challenge now is to find non-fool related ways to celebrate future holidays and special occasions. I just don't want to be around food until I'm transitioning to maintenance. I know I'm not ready for that kind of temptation!
The challenge now is to find non-fool related ways to celebrate future holidays and special occasions. I just don't want to be around food until I'm transitioning to maintenance. I know I'm not ready for that kind of temptation!
Friday, February 12, 2010
Week 5 Weigh In
Great news Wednesday night from the doctor. He said my blood sugars have been in normal for the last 2 weeks and he's taking me off the last of my diabetes medication! Thank God! I was so overwhelmed at hearing the news that I started crying. No words could express the feelings that rushed through me. Relief, joy, hope. The list could go on. I'm so thankful that my doctor had the guts to tell it to me straight last December. If he had not done so, I would not be celebrating this huge milestone.
Wednesday, February 10, 2010
Week 5
I weighed in this morning and the scales read 212.8. That brings my weight loss to 28 lbs. I am so excited! I see my second goal of 199 coming up and I can't wait to get there. I haven't been in the 100's since my teenage son Marty was little. I want to reach this goal bad! I'm more motivated than ever.
My blood sugars have improved greatly. The only time they are above 100 is after eating but it doesn't stay there for long. I haven't seen them above 110 at all. I'm hoping this means there is hope for me. I don't understand enough about the science of blood sugars and diabetes to fully appreciate my numbers. I know the doctors and nurses really like looking at my weekly chart and I use that as my gauge.
My blood sugars have improved greatly. The only time they are above 100 is after eating but it doesn't stay there for long. I haven't seen them above 110 at all. I'm hoping this means there is hope for me. I don't understand enough about the science of blood sugars and diabetes to fully appreciate my numbers. I know the doctors and nurses really like looking at my weekly chart and I use that as my gauge.
Saturday, February 6, 2010
My First 30 Days
I wanted to get my footing with the diet and exercise before I started sharing my story. My hope is that anyone reading and following my blog will gain some helpful tools to aid in their weight loss journey.
So far I have lost 24 lbs. I have to say that starting the exercise was much harder than adjusting to the new diet. I thought I would be starved just consuming shakes all day but I have been surprisingly satisfied.
Due to my diabetes, it is important to spread out the shakes so that my blood sugars stay at a fairly consistent level all day. The eating schedule I've worked out is 7am, 10am, 12noon, 3pm, 6pm. With each shake, I also refill my 28 oz water bottle. If I have any water left in the bottle, I make sure to drink it before I make myself another shake. This allows me to easily keep track of my water intake.
I am allowed to substitute one shake with a hot cereal packet. So I typically have 4 shakes during the day and eat the hot cereal for dinner. This helps me feel satisfied at night and I sleep better. Usually once during the weekend, I indulge in a hot meal replacement like Beef Stew or Chicken Pasta. They don't replace my shakes but usually once a week I feel like having something more. They keep me "in the box".
As I mentioned, the diet was the surprisingly easy part. Starting the exercise was more difficult. I started with walking 20 minutes a day and worked my way up over the first two weeks to walking 45 minutes a day. I was huffing and puffing quite a bit and suffered from painful shin splints. While I enjoyed the time outdoors, I realized that I wouldn't be burning a whole lot of calories. Soon after, my recumbent bike arrived and the weather turned bad. I've been using the bike daily ever since. In my week 3 meeting, my health educator said something that really struck home. "For long term health and weight maintenance, everyone should exercise 1 hour each day, every day." I went home that night and thought about that. Why was I doing this?
was it just a temporary thing or did I want to make a life change? Somehow, something clicked inside and I knew that I wanted this to be more than just a diet - I wanted longterm change. Since then, I have steadily progressed from a 60 minute to 75 minute per day workout on my bike. I am doing the Interval program and I have not missed a single day.
I am already seeing the benefits to my commitment to the diet and more importantly, the exercise. Since starting this program, my blood sugars have dramatically improved to the point where my medication dosage has been reduced by 75%. My blood pressure has gone from 128/80 to 111/68. My resting pulse went from 82 to 67.
It's only been a month and I'm thankful for what I have accomplished so far. My eyes opening to a new way of life. I'm doing what I can to change and embrace it. To be a role model to my children so that they too learn from my experience and benefit from a healthier, more active lifestyle.
This is just the beginning, but I am hopeful for my future.
So far I have lost 24 lbs. I have to say that starting the exercise was much harder than adjusting to the new diet. I thought I would be starved just consuming shakes all day but I have been surprisingly satisfied.
Due to my diabetes, it is important to spread out the shakes so that my blood sugars stay at a fairly consistent level all day. The eating schedule I've worked out is 7am, 10am, 12noon, 3pm, 6pm. With each shake, I also refill my 28 oz water bottle. If I have any water left in the bottle, I make sure to drink it before I make myself another shake. This allows me to easily keep track of my water intake.
I am allowed to substitute one shake with a hot cereal packet. So I typically have 4 shakes during the day and eat the hot cereal for dinner. This helps me feel satisfied at night and I sleep better. Usually once during the weekend, I indulge in a hot meal replacement like Beef Stew or Chicken Pasta. They don't replace my shakes but usually once a week I feel like having something more. They keep me "in the box".
As I mentioned, the diet was the surprisingly easy part. Starting the exercise was more difficult. I started with walking 20 minutes a day and worked my way up over the first two weeks to walking 45 minutes a day. I was huffing and puffing quite a bit and suffered from painful shin splints. While I enjoyed the time outdoors, I realized that I wouldn't be burning a whole lot of calories. Soon after, my recumbent bike arrived and the weather turned bad. I've been using the bike daily ever since. In my week 3 meeting, my health educator said something that really struck home. "For long term health and weight maintenance, everyone should exercise 1 hour each day, every day." I went home that night and thought about that. Why was I doing this?
was it just a temporary thing or did I want to make a life change? Somehow, something clicked inside and I knew that I wanted this to be more than just a diet - I wanted longterm change. Since then, I have steadily progressed from a 60 minute to 75 minute per day workout on my bike. I am doing the Interval program and I have not missed a single day.
I am already seeing the benefits to my commitment to the diet and more importantly, the exercise. Since starting this program, my blood sugars have dramatically improved to the point where my medication dosage has been reduced by 75%. My blood pressure has gone from 128/80 to 111/68. My resting pulse went from 82 to 67.
It's only been a month and I'm thankful for what I have accomplished so far. My eyes opening to a new way of life. I'm doing what I can to change and embrace it. To be a role model to my children so that they too learn from my experience and benefit from a healthier, more active lifestyle.
This is just the beginning, but I am hopeful for my future.
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