The Scare of Halloween

I hate this time of year when the Halloween candy is out at the store and candy is displayed all over the place.  It is so hard to keep my self control! 

I am expected to buy candy to hand out to little trick-or-treaters without dipping into the bowl myself. I try to get the kind of candy I do not like to pass out for that night, but I have to walk down the aisle to get it.  The aisle that is taller than I am jam-packed with sugary treats all tempting me to buy and eat them. 

I am torn between two weight-control philosophies. First one is to completely ignore all temptations do not eat candy no matter what.   The second is to give in to the temptation and have a little bit of candy to satiate my desire.  Then put it away. 

What strategies do you use to not gain weight as Halloween approaches? 

The Walk

I'm trying to walk daily in my neighborhood instead of walking on a treadmill in the gym.  But if I don't get up and get out there early enough, the daily chores around the house start calling to me or the errands that rule my day take me from it. 

I have a system.  I wear a pair of capris-type sweatpants that have pockets--very important to have the pockets! An old t-shirt tops it off.  I pull hair back into a pony-tail and put on a pair of small hoop earrings.  I hate going out without my earrings!  Anklet sweat socks and tennis shoes round out my fashion wear.

The equipment I take with me include my smartphone with headphones.  The phone is to call someone in case of emergency or to take any important calls that I may get during my time out.  The headphones are so that I can listen to either music from my playlist or a podcast from one of the few that I subscribe to.   As I walk, my smartphone is kept in one of my pockets.

In my other pocket is my garage door opener and a kleenex tissue.  If I leave through the garage, then I do not have to take my keys with me and worry about losing them or hearing them jingle.  All I have to do is stick my hand in my pocket and push the button to open or close the garage door.  I started keeping a kleenex in my pocket because sometimes I find my nose runs when I walk.  Does that happen to anyone else??

I try to walk at least 30 minutes a day and some days I walk more.  There are sprinklers, some cracked sidewalks, overhanging trees, and even some dog poo to avoid.    The terrain has some hills and some of it is flat regardless of which route I take.

What I have noticed over this month is that I have increased my natural pace a little bit and it is also a little easier to go up the hills.  I do not get quite out of breath as much.  I guess that means progress!

What progress are you noticing with what you are doing?  

Mid-Month Goal Update

Time is flying by! 

In a previous post I list these goals for September:

Journal Food honestly 

      I am doing this 95% of the time 

Strength train 2 - 3 times a week. 

      I have felt bloated and uncomfortable, so I have not been going to strength train.  I want to lose      a few more pounds before I get back to it. Perhaps next week I will start again.

Walk or other cardio 3 - 4 times a week

      I've been walking at least 3 times a week.  It helps to have the Step Challenge to motivate me and I will probably do more the last half of the month.

Join the Step Challenge

       This has started and I have joined.  Yeah!
 

Step Goal 9/17 - 10/1 daily average of 5000 steps

      It has just been a few days, but so far I have walked over 5000 steps per day.  


I also started attending Weight Watcher meetings.  I think the accountability and the support of meetings will help me stay on track with my weight loss.   I have little routine right now and it gives me too much opportunity to snack out of boredom & depression.  Once I start, I get on a binge and find it hard to stop.  I am hoping with these meetings, I will police myself better.   I also have 2 friends who are going with me.  One of them are also doing the step challenge with me. 

What strategies do you use to nudge you along when you are stalled in your journey?

Gym Time



 

Going to the gym....  

 

 

 

Getting on the Wagon

In my last post, I said I needed to get back on the wagon--

This is my plan for September.

• Journal Food honestly
• Strength train 2 - 3 times a week. ( 8 -12 times)
• Walk or other cardio 3 - 4 times a week (12 - 16 times)
• Join the Step Challenge (begins Sept 17 )
• Step Goal 9/17 - 10/1  daily average of 5000 steps

Climbing up on the wagon now.........

 

Slimdown Update

The Slimdown Challenge is over.  Midway through the summer and thus through the challenge, a family member of mine passed away and  I'm afraid that it knocked me off my feet a bit. 

In times of stress and emotion, I don't do well with watching what I am eating.  I guess I turn to food for comfort, although it doesn't really feel comfortable.  I just get this desire to chew when I am stressed.  It is like cracking knuckles.  I wish it were cracking knuckles-- it would easier on my diet!

I did go and officially weigh out at the end of the challenge and I had gained the weight that I had lost.  I came out about even.   My team mates did okay, not great.  Most lost between 1%  - 3%  of their weight.  Unfortunately, the winners of the challenge lost 23% of their weight.   The winning team lost an average of 12%.  All I can say is WOW and great for them. 

We didn't have a chance to win and to be honest that was never a goal of ours.  However, sad to say we were denied even the opportunity to win.  Thankfully our weightloss was so low or we might have been upset!   Our team and, therefore,  our individual numbers were all disqualified.  This was because two of our team members never officially weighed out.  

I have to say that I am a bit disappointed in them.  If they did not want to participate, they should not have signed up.   Perhaps they didn't lose weight-- but I didn't either.  As I said, our numbers were not that high, so we were never in the running for the top prizes - but what if one of had individually done well?  I also feel that somehow our team has failed.   In the grand scope of things, it doesn't matter.  But before I join another team, I want to know the members have some sense of commitment. 

As for me?   It is back to the drawing board.  Get back on the horse.  Time to get busy.   I've got some weight I want to drop! 

Weigh-In Week 6

Another gain this week. 

I have had cravings and I have given in to them.  I haven't had a good plan thought out for what I am going to eat for the day -- I am just winging it  I think it is better to plan out in advance your menu.  You can be flexible, but at least know what you might eat.  

Because I have no plan, I also have very little food in my refrigerator.  So when it is time to eat, I have to think hard about what to eat and what healthy high- nutrition, low-fat meal I can make.  Usually, I grab something not-so-healthy  or not-so-low-fat.    I have also gone out and picked food up more this week. 

These are all choices that have consequences that lead to weight gain  for me.  They are also choices that can be changed.

It is a cycle of bad news for me. I eat haphazardly. It makes me feel bad- I get sluggish and I physically can tell the difference.  It makes me not want to exercise or move much.  I get lazier. That makes me even more tired.  My sleep habits have been changing --probably due to the food & exercise changes.  I'll share some interesting things about sleep and weight in a few days.  When I weigh myself, I see that I gain a little and that depresses me and I respond by wanting to just give up and eat.  And the cycle starts all over again.  

Next week there will be a loss.  I am going to STOP the cycle!

Weight change for Week 6 :  + 1.6

A Visit with Ali

To motivate the participants of the Slimdown Challenge, the organizers brought in Ali Vincent - winner of season 5 on the Biggest Loser. Currently Vincent is a motivational speaker who touts staying committed and how to follow through on your goals.  She is quite energetic and very funny. 

Friday Stats Update

Another week gone by and I am a bit discouraged. I need to get motivated!   I seem to gain and lose the same 2 -3 pounds over and over.  I don't know if it is hormone related, stress related, or just the ebbs & flow of weight related.  I weigh myself  nearly everyday, so I see the scale go up, then down, then up and down again. 
Our stats continue to go down in the standings.  As a team, there are still only 4 of the 6 of us weighing in thus far.  Also--for some reason, the total players has again increased by one this week.  I really don't understand that.    But down to business:

Team Standings 
From Week 4: 444 out of 656
From Week 5: 479 out of 656

Individual Standings 
From Week 4: 1109 out of 3585
From Week 5: 1527 out of 3586   


Facts from the Week

• Total pounds lost in the challenge so far is 15,263
• First place team has lost an average of 9% (our team has lost an avg of 1.14%)
• First place individual has lost an average of 15.25%

Weigh-In Week 5

Weighed in today and was disappointed to see a one pound gain from last week.  I'll post later on some of the reasons  I think this might be, but it just makes me want to throw it all out & go eat. 
*sigh*   That makes my total weight loss for the month of May at 6.1 pounds -- and that is for 5 weeks.
Double sigh. 

Weight change for Week 5:  + 1.4

Friday Stats Update

Last week with our family wedding festivities, I did not have a moment to check the stats.  So my plan of reporting weekly has not fared well seeing as I have only a 50% rate.

After four weeks our team is slipping down in the ranks!  Some of this may have to do to the fact that we still have only 4 of our 6 people weighing in. They may start weighing in after Memorial Day as their schedules permit or it may be that they just haven't lost anything and they do not want to go weigh.  Another possibility is that this is a strategic move-- wait until the end, then BAM! Jump into a higher place. 

Team Standings
From Week 2 :  321 out of 656 teams avg lost 1008%
Today Week 4 : 444 out of 656 teams avg lost 1.151%

Individual Standings
From Week 2:  703 out of 3584
Today Week 4: 1109 out of 3585

Observations

• I'm still a bit confused at how the number of players are increasing since the rules stated no one was to be added after May1
• The 1st place team has lost an avg of 8% (compared to our 1%)
• The top individual has lost an avg of 14.22%  It is a female.  The top three are all over 12% - that is a lot for one month in my opinion
• There are 67 days left until the end of the challenge

Weigh-In Week 4

Last week I didn't post here, but I did record my weight for accountability.  It has been quite hectic as my family has been preparing and then participating in the festivities of a wedding celebration.  This means extra food opportunities -many of them sweets!    I gained weight last week- some due to stress as well I think.   I hope now that the wedding is past us, things may get back to more normal if there is such a thing.    This week I lost the weight I had gained last week, so I am back to where I was at week two basically.  *sigh* 

Weight Loss Week 4:   - 2  lbs

Friday Stats Update

I took a quick out-of-town trip yesterday and while I did get the challenge stats, I did not have time to get them posted here.   Better late than never thought, so here they are! 

Team wise, we still have only 3 of our 6 team members weighing in thus far.  This could be because the three are busy and just don't have the time or it could be they haven't lost anything and don't want to risk weighing in and showing little or no loss. It is not a requirement of the challenge to weigh- in until the end of the challenge, but I find it a way to stay accountable. 

Week 2  Standings:  as of  Friday, May 11    
Team standing:
        Last week : 257 out of 656 teams -  avg  0.565%  
        This week: 321 out of 656 teams -  avg 1.008%

*Note-- Top place teams have lost an avg of  around 5% at this time


Individual standing:
        Last week: 701 out of 3581 participants
        This week: 703 out of 3584 participants

*Note - Top individuals have lost about an avg of  9% at this time.  I am around 2.5% right now.  Also, I am not sure why there are 3 additional participants this week unless there is a typo from last week on one our parts.  The rules of the challenge state there are to be no additions after May1. We'll have to see how many are listed next week!

Of my team mates, I have lost the greatest average percentage- but just by a smidge-- and it is only 2 people I am comparing myself to! 

Next week will be difficult.  I have a wedding in the family.  There will be many opportunities to eat, many sweets, and little time to exercise.
 

   

Weigh- In Week 2

Weigh-In!  I can't believe that the week has gone by already!  I'm getting this post up a little late, but the weigh-in was done on time. 

-3.2 lbs 

I lost 3.2 pounds this week ~clap!clap!clap!   I was worried there for a minute, too.    I've been diligent,  counting calories, exercising, doing all the things I should and every day until about Sunday I would see a small loss on the scale.  Then Sunday, for some unknown reason, I gained 2 pounds.  Most of those pounds hung around until this morning when I weighed in when they dropped off. 




* You may have noticed that I adjusted my week 1 weight.  It was wrong - I'm not sure why I had put it in wrong.  It has been corrected now to match the Slimdown challenge. 

Challenge Stats Update

We are day 5 of the first week of the Slimdown Challenge, so I checked in to look at the standings on Friday to see how things were going.  It's off to a mixed start.  There are 656 teams and 3581 challengers total. 
A team can have between 4 and 6 people. Everyone has a starting weight, but remember no one need to actually weigh in until the last day.  This will make it a bit difficult to actually compare teams and rank them.  Nothing will be official until the last day. 

My team consists of 6 women who at one time or another have all worked for the same employer.
Two of us have set personal weight loss goals.  I am not one of them.  Three of us have posted a 2nd weight in addition to the starting weight. 

Drum roll please..........

On this first Friday of the challenge, our team has lost an average of  0.565%  and we are in 257th place out of 656 teams.   

My individual standing is #701 out of 3581. 

The first place team had lost an average of about 5% -- but I don't think any team that I looked at had every person weighed in for a second time yet.  It will be interesting to watch this play out. 
It does motivate me.
These numbers were as of 7pm Friday evening, May 5th. 
 I'll try to do a stats update every Friday.    

SlimDown Challenge 2012

I've joined my area's Slimdown Challenge- loosely based on The Biggest Loser. 

There are teams and we have properly weighed in with starting weights under the watchful eye of officials.  There will be incentives throughout the challenge and teams are encouraged to motivate one another.   Scales are left at the weighing locations so that one might go and be official.  You have a card that you scan, add your pin number, then step on the scale.  Voila!  Your weight will be officially recorded and documented.  You may also enter your own weight in from your computer after weighing yourself from home.  The crux is-- At the end of the challenge, everyone will be weighed again under the watchful eyes of the officials.  There are prizes for the top team and top individuals with the difference between your official starting and ending weights  being the measurements.  

On the web page your individual percentage of weight loss is made public along with your team's average percentage of weight loss.  There is a personal stat page that is private and it includes actual weights, BMI, and links to various resources. 



My team will probably not win - not that I am self-defeating, but we are just not as competitive as others involved.  We also like to partake of some culinary pleasure occasionally :) 

I added a list of weeks on the side bar of my blog to keep track of weeks and help keep me accountable.  I officially weighed in April 25.  I have decided that my weigh days will be Wednesdays. 

I have also added a badge from My Fitness Pal where I track my food and fitness (when I remember).  I began this on March 25, so it will not match the challenge numbers. 

I am ready to slim down for this challenge!  I think having friends to keep me accountable will be a good thing !

Regain

In recent posts, I have shared how losing weight is both a physical and mental process .  I also shared some of the things I have learned during my journey.  In future posts, I will continue to share my physical and mental processes as I travel down this road called weight loss. 

But today, I tell you that I have had some regain.  I read that regain is very typical-- and I do NOT want to be back where I was.  Since last summer, I have gained about 40 - 50 pounds. I hate it and yet I have not stopped it or reversed it. I am hoping that by writing about it, I can focus enough to get myself back on the track to where I want to be. 

There are many reasons for my regain besides the obvious - eating too much.  I have had some transitions and stresses that have upset the apple cart.  I am an emotional eater and I turn to food for comfort-- it is always there--doesn't change, or judge.  There is something soothing about chewing down on a hunk of bread.  I don't consciously set out to find comfort in food- but hindset reflection reveals that is exactly what I do.  I am even guilty of the "I deserve to eat this . "  The next day or week as I step on the scale I feel horrible and I resolve not to let it happen again.  But it does.  

I also have had a change in my schedule and food is available to me nearly all day long.  Before I had arranged my schedule so that I was unable to get food even if I were hungry --it simply was not in my immediate environment. I find that I have some mindless eating going on now. 


I believe some of it is due to the mental process of losing weight and I am still trying to figure out why.  Am I trying to sabotage myself unconsiously? 

The positives:
I am still down 70-80 pounds, but I have seen what it is like to be lower.....
I will get back to where I was and I will surpass it. 

More later......

Have you ever had regain on your journey?  Do you know why and what did you do to reverse it?

The Physical Process

Yesterday I wrote how losing weight is both a physical and mental process.

For me the most difficult part of losing 130 pounds was in the first 6 - 8 weeks.  It was during this time that I had cravings and had to train myself to eat differently.  At some point the hunger either stopped or I was successful in ignoring it.  

Immediately I stopped drinking soda-- but I really didn't drink that much, so it wasn't that difficult.  Harder choices were cutting way back on processed foods, breads, and added sugar. 

Along the way I discovered that sugar has a downward spiraling effect on me.   By accident I discovered this, of course.  At work I attended a baby shower for a colleague,  I had some cake with frosting.  For the next three days I binged on food- I was constantly hungry and couldn't seem to satisfy a deep craving.   After three days I realized that what I was doing and determined that the frosting was what set me off.   Now that I knew this, you would think I could avoid it happening again--- but no.  I have my weak times and when I let sugar entice me, I end up paying by eating ... and it seems to be unconscious.  I have to "wake up" and force myself to stop.  Then it takes a few days to get back to where I am not thinking about food at all hours of the day.    I know what I want to do, but I do what I don't want to do.  There are always consequences to pay. 

Other things I have learned about myself along this journey:

• I need to be sure I get enough protein. If I don't, my weight loss slows down.
• I need to get enough sleep--which for me is 7 -8 hours a night.
• I need to be able to eat whatever I want--in moderation of course.  If I restrict myself, I rebel and eat it anyway and more.
• I really don't need to eat in the evenings after dinner.  I have a habit of wanting to snack, but it is just a habit. 
• I need to pay attention to the signals my body sent me.  Only eat when I am actually hungry.  Stop when I am no longer hungry.  No clean plate club for me.  It is okay to go out with friends and only have ice tea or coffee. 

These are my truths.  They may or may not work for others. 

What have you discovered about yourself on your weight loss journey ?

Losing Weight is a Physical and Mental Process

Losing weight is both a physical and a mental process.  Both are equally challenging.  My goal in losing weight has always been to become healthier and have a better quality life.  I lost about 130 pounds in a healthy way through diet and exercise.

Although I still have weight to lose, I had to get new clothes to fit my new body. I didn't want to buy too much however, because I want to continue to lose until I come nearer my target weight. 

Here are a couple of pictures showing my new clothes compared to my older clothes:

Where before shopping for clothes was a chore and I tried to avoid it by shopping mainly in catalogs, I now enjoy looking at clothes on the rack that may actually fit me and look nice.   A big frustration is not knowing what size I really am - I always reach for bigger sizes and get into the dressing room to find out that I need to get a smaller size.   My mind still sees me bigger than I am. 

Another thing I did at this time in my journey was to get rid of my older clothes.  I did this for two reasons.  First, I needed the room in my closet for the new clothes.  Second, I wanted to get rid of  them so I wouldn't be tempted to go back to them. 

So last summer, here is some of what I took to Goodwill:

I took clothes that were in good to great condition to Goodwill and I believe I took a total of 8 large bags.  I threw  other clothes that didn't meet my criteria away.  This process was very difficult.  It felt like I had some emotional attachments to some of my clothes.  I did keep a few things that I just didn't want to part with.   I think people may have "comfort clothes" just like there is "comfort food."

Not the weather, but...

The winter has been mild this year, but around here there have been way too many Blizzards! 

I can decide to break the chain

Recently I came across an unattributed quote in a blog and it resonated with me in a big way.  (If you know who I can credit it to, please share!)

The quote can apply to any area of life, but for me it speaks about staying on track with my eating plan and exercising.  My plan for a healthy life.

The quote reads    "One bad morning does not make for a bad day. One bad day does not make for a bad week. One bad week does not make for a bad month. You decide where the chain stops. "

Let me repeat the last line.   You decide where the chain stops. 
YOU.
Who?
YOU

Emphasize the You.  You decide where to stop it. 
Not my family, the doctor, the checkbook, the friends, but me.  

Now emphasize the next word.  Decide.   You  decide where the chain stops. 
This is a choice.  Very simple.  Am I going to stop it quickly or am I going to wallow in it and let it go on?  All I need to do is decide to get back to the plan. 

Now emphasize the next word. Where.  You decide where the chain stops.
I can let it go on and on -- shall I stop it in the morning or at lunch, maybe on Monday.  December 31 is always a good time to stop it- that is why we have the New Year's Resolutions.  Where shall I stop this bad day. 

Now emphasize the last word.  Stops.  You decide where the chain stops.
Finished, done, kaput.  It is over.  Believe it. 

When my plan gets nudged by life, like a train getting derailed--I only need to decide where to stop the runaway train.     I don't need to just sit by like a passive bystander and watch it do damage as it rushes on.   

Decide.  Believe.  Keep on the right track.  
 

Who Rules ?

I'm a bit frustrated and disappointed today. Why? Today is my self-proclaimed weigh-in day. I bet you already know what I am about to write next. I got up on the scale this morning and it has betrayed me! I have gained a half pound since last week.


Now my intellectual self calmly tells me not too worry.

--It could be some water retention

-- it could be some hormonal monthly stuff

-- it could be a fluke

My intellectual self tells me weight fluctuates and next week it may move double, instead I should think about how my clothes are fitting

( it's true-- I was just remarking to myself yesterday that my workout sweats were getting a bit baggy where last week they were a bit more filled out)

but GOLLY! I am doing at least 30 minutes of cardio every day --and I don't like doing cardio ( even though I feel better afterwards). I am strength training 3 times a week and I am doing the videos for the January Workout Challenge. These 10 minute videos really pack a punch!

I haven't been eating all the extras that I really want to -- and most days I am under or at my calorie level --except the weekend --I kind of blew it last weekend-  (But I had nuetralized that weekend excess by Tuesday)

*Sigh*

One thing I could improve upon is tracking my food intake. I usually write it down in a notebook, but don't get it transferred over to where all the nutrients are analyzed soI can see exactly how many calories, protein, fat, carbs, etc. I am eating.  I will try to be more diligent and use my tracker. 

So I stepped on the scale this morning and would have been delighted to see a pound or two gone to reward me for all my persistent effort. Instead I was greeted with a half pound gain. It makes me want to go eat. Seriously! I was tempted to go to the kitchen and just eat--

Isn't it interesting how I can let the scale rule my emotions.

I didn't go eat. Eventually I did have my regular breakfast, but I fought the urge to throw caution to the wind and eat my heart out - literally.

The temptation to soothe my emotions with food has passed now, thank goodness.

What determines how I feel for the day? Me ? Or my scale? Who Rules?

That is the question I will need to ask myself when these days come.
 
Who Rules? 

Pulling out of the H-L Challenge at this time

I decided not to participate in the Hate-Loss Challenge this month.  I have several things going on and don't believe I can do this challenge justice at this time. 

Living in a Hate- Free Zone

I am participating in the Hate-Loss Challenge for the month of January.  This is a new kind of challenge for a new year and it runs from January 1 - 31. 

This is a challenge not of the physical sense (although I believe that it will affect me physically), but of the mental/emotional sense.  This month long endeavor will challenge participants to lose the negative attitudes towards ourselves and will promote positivity and a healthy self-view regardless of our size at the moment.

We need to take care of ourselves - the mental/emotional self, the physical self, and the spiritual self.  All three are important in order to be in balance.  This challenge will focuses on the mental/emotional self.    

It is a new year and this new challenge will help me to transform into my new old self.