In every weight loss journey there is an inevitable point where the weight loss begins to slow down. For me, that point is now. The reasons are logical; one is smaller, so your body burns fewer calories.
The reality is hard, however. One likes to believe that we are the magical exception to the calorie in-calorie out rule; that our prior weight loss can be sustained and even increased. However, the laws of physics are against us--damn you Sir Isaac Newton! Despite upping the exercise ante this week (ballet, spin class, weight training, plus extra walking!), I only lost a pound during my weigh in. The upside is that I lost a pound and half of fat--always a good thing. I guess I was hoping that my extra work this week would offset the extra calories I am taking in (I promised my hubby to eat at least a 1000 calories a day!), and I would still lose my typical two pounds.
This week, my goal is to eat 1195 calories a day. I can add in an extra grain--so that will help! My worry about blowing up like a balloon is subsiding, as I realized that--despite eating extra calories all week, I still lost weight.
I thought I would share something I learned in my MWL class that has been very helpful to me. SMART skills. We were given a book called "Living Smart." In this book (and others), it outlines a way to change any behavior. I am currently applying these skills towards my 5K training, which is going slowly, and I am seeing results. My current goal is: "I will add an extra 1/2 mile of jogging to my morning workout twice this week."
The SMART skills:
S: Set a measurable goal. For example: "I will eat 1195 calories everyday this week."
M: Monitor your goal. For example: "I will write down the calories of what I eat everyday."
A: Arrange your world for success. For example: "I will buy a journal and a calorie counting book and keep it in my bag."
R: Recruit support. For example: "I will ask my partner/spouse to measure out portions for me before serving dinner, so I will be able to accurately count my calories."
T: Treat yourself. For example: "If I write down my calories and stay on target everyday for seven days, I will take myself to the movies."
I actually had the hardest time with "treat yourself." It sort of seemed self-indulgent. I mean, shouldn't we be doing this stuff anyway? However it really does work to know that you will have a treat at the end. I usually get a manicure or buy a new book (when I have money) or save a favorite show (on the DVR) to watch until I meet a goal (when I don't have money).
Anywho...here are the numbers!
Starting weight: 224
Current weight: 171
Goal weight: 140
Outer goal: I am thinking...Christie Brinkley, early eighties.....
Inner goal: Peace with food, peace with myself, and WORLD PEACE!
See you next week!
Thursday, July 29, 2010
Thursday, July 22, 2010
Transition drama!
So, the news right up front....drum roll please...I lost two pounds this week!
On the one hand, it's great that my weight loss continues, but the reason for the weight loss is not so great. I have been really feeling bad this week, and when I look at my food journal, I can figure out why. I am not eating enough! I am having a devil of a time eating 1125 calories a day! So, my diet guru Ann (who also teaches my weight loss class) advised me to try to eat my full complement of calories this week. Here goes nothing!
Secretly, I am worried that if I eat all my calories I will balloon up into a Macy's Day Parade float, and my husband will have to tie a string to my ankle and float me along the local thoroughfare. So, I need to get over my overeating anxiety and just eat. I think this reaction is fairly normal when you transition off of an extreme diet like Optifast. Food seems dauntingly dangerous, like a tiger just around the corner waiting to pounce on you! I just have to realize that chocolate eclairs will not magically jump into my mouth and force themselves down my throat. We all have our demons; I guess this one is mine.
Okay...serious/funny anecdote:
I was at Costco last week (for my out of country readers, Costco is a giant warehouse style store that sells things in bulk--so you can buy ten pounds of strawberries and a flat screen t.v. at one place--weird) to buy some things for a birthday bash I was throwing for a friend of mine. When lo! What should I see? That's right, clothes!!
Now, I knew Costco sold clothes, but now that the ole hubby and I are out of "specialty" sizes, I can shop for us almost anywhere. So, chuffed and full of myself, I thought: "of course they will have my size, for I am now in a size 12 (UK size 16), which is one size lower than the national average for women in the U.S. This situation illustrates the enormity of the obesity problem in the U.S.. I had to look through...wait for it...three hundred pairs of jeans to find one pair that was a size 12. The REST of them were size 16 and 18! I found a few size 8's (which USED to be the national average when I was a kid). Costco knows that most of the people who shop in their store are overweight. Sad and strange, I say.
This situation has actually happened to me a few times. I am having trouble finding pants that fit me, which is not a problem I am used to. I used to think that if I became a healthy size, that finding clothes would be the least of my problems. Not so... it's been a challenge being average--I guess in 32 more pounds I will be able to squeeze into some 8's, which seem to fairly abundant at Old Navy and similar.
Okie dokie..school is starting, so I need to work.
The numbers:
Starting weight: 224
Current weight: 172
Goal Weight: 140
My weekly goal:
Outer goal: to have my mother gasp at my wondrous beauty when I get off the plane in Seattle in August.
Inner goal: to get over my food anxiety and be okay with eating a healthy portion of food...oh...and you know it...WORLD PEACE!
See you next week!
On the one hand, it's great that my weight loss continues, but the reason for the weight loss is not so great. I have been really feeling bad this week, and when I look at my food journal, I can figure out why. I am not eating enough! I am having a devil of a time eating 1125 calories a day! So, my diet guru Ann (who also teaches my weight loss class) advised me to try to eat my full complement of calories this week. Here goes nothing!
Secretly, I am worried that if I eat all my calories I will balloon up into a Macy's Day Parade float, and my husband will have to tie a string to my ankle and float me along the local thoroughfare. So, I need to get over my overeating anxiety and just eat. I think this reaction is fairly normal when you transition off of an extreme diet like Optifast. Food seems dauntingly dangerous, like a tiger just around the corner waiting to pounce on you! I just have to realize that chocolate eclairs will not magically jump into my mouth and force themselves down my throat. We all have our demons; I guess this one is mine.
Okay...serious/funny anecdote:
I was at Costco last week (for my out of country readers, Costco is a giant warehouse style store that sells things in bulk--so you can buy ten pounds of strawberries and a flat screen t.v. at one place--weird) to buy some things for a birthday bash I was throwing for a friend of mine. When lo! What should I see? That's right, clothes!!
Now, I knew Costco sold clothes, but now that the ole hubby and I are out of "specialty" sizes, I can shop for us almost anywhere. So, chuffed and full of myself, I thought: "of course they will have my size, for I am now in a size 12 (UK size 16), which is one size lower than the national average for women in the U.S. This situation illustrates the enormity of the obesity problem in the U.S.. I had to look through...wait for it...three hundred pairs of jeans to find one pair that was a size 12. The REST of them were size 16 and 18! I found a few size 8's (which USED to be the national average when I was a kid). Costco knows that most of the people who shop in their store are overweight. Sad and strange, I say.
This situation has actually happened to me a few times. I am having trouble finding pants that fit me, which is not a problem I am used to. I used to think that if I became a healthy size, that finding clothes would be the least of my problems. Not so... it's been a challenge being average--I guess in 32 more pounds I will be able to squeeze into some 8's, which seem to fairly abundant at Old Navy and similar.
Okie dokie..school is starting, so I need to work.
The numbers:
Starting weight: 224
Current weight: 172
Goal Weight: 140
My weekly goal:
Outer goal: to have my mother gasp at my wondrous beauty when I get off the plane in Seattle in August.
Inner goal: to get over my food anxiety and be okay with eating a healthy portion of food...oh...and you know it...WORLD PEACE!
See you next week!
Thursday, July 15, 2010
Good news everybody!
Ahhh any fan of Futurama knows that when Professor Farnsworth says the fateful words, "Good news everybody!", some dastardly game is afoot. However, I would say a net loss of two pounds is ACTUAL good news, especially as it was a harrowing week weight-wise.
The transition from Optifast to real food has been challenging, as it is difficult for me to eat as much as a I should on a regular schedule. I did well, enjoying my fresh strawberries quite especially. (I live in sunny California, the land of the largest, juiciest strawberries on the planet!) In fact, yesterday I hit my local farmer's market for the first time since going on this crazy diet! The nectarines and peaches were so fragrant and juicy! It was wonderful to be able to taste a bit without worrying! (Yes, I did keep track and include the tastes in my food journal.) They were selling rhubarb, so I think I am going to try to make a low-cal rhubarb/strawberry compote. If I am successful, I will post the recipe here!
I have been trying this new challenge to run a ten minute mile. So far I have been unsuccessful, but the challenge has gotten me motivated to get up early and walk/jog two miles at my school's track every morning! It is pretty wonderful getting my exercise done with in the morning (I guess that's why morning exercisers have been shown keep off weight and be healthy longer.) More time for lounging after work!
I decided to write some FAQ's about the program I am on, since a few people have sent me questions.
Frequently Asked Questions:
1. Are you nuts?
Yes.
2. What kind of diet are you on?
I am on three stage diet. The first stage is a medical fast, which is limited to 960 calories a day of Optifast products only. The second stage is transition, which is a blend of whole foods and Optifast. The third stage is a 1200 calorie diet of whole foods. The progam is 82 weeks, 30 of which are the weight loss stage, 52 weeks is the maintence stage.
Right now, I am in week 2 of 4 of the transition stage.
3. Is it hard?
Yes and no. The first month of Optifast only is hard, but you learn coping skills fairly quickly. You need to be honest with people and yourself about what you are doing and why.
So far the hardest part is reincorporating food into my life. Everyone is so excited that you can eat, they want to make you food. They don't realize that you cannot have any food that has sauces or butter on it. Plus you can only have a little bit. So, eating at others' homes is tragically difficult. My mother in law was a GEM the last time I went to visit, as she called me before hand to discuss the menu. I can tell you I was extraordiarily grateful that she did so.
4. Do I have to exercise?
Yes, but I don't exercise like a demon. I literally do 30 min of cardio and 10 minutes of light weight training 3-5 days a week. That is not much in the grand scheme of things.
5. Can I order this stuff online and do it myself?
Yes, but that choice is pretty dangerous. My plan is medically supervised. I get routine check-ups and blood work done. I would not do a medical fast without medical supervision. I did the program through my local hospital, because it was recommended by my personal physician---not a doctor whose sole purpose is to sell Optifast.
You can lose weight by looking up your BMR, sticking to that number of calories a day, and exercising 4-5 days a week. My husband lost a lot of weight that way.
The numbers:
Starting weight: 224
Current weight: 174
Goal weight: 160 (my doctor and I revised this down to 140 recently)
Outer goal: Honesty? A bikini!
Inner goal: staying motivated to exercise!
See you next week!
The transition from Optifast to real food has been challenging, as it is difficult for me to eat as much as a I should on a regular schedule. I did well, enjoying my fresh strawberries quite especially. (I live in sunny California, the land of the largest, juiciest strawberries on the planet!) In fact, yesterday I hit my local farmer's market for the first time since going on this crazy diet! The nectarines and peaches were so fragrant and juicy! It was wonderful to be able to taste a bit without worrying! (Yes, I did keep track and include the tastes in my food journal.) They were selling rhubarb, so I think I am going to try to make a low-cal rhubarb/strawberry compote. If I am successful, I will post the recipe here!
I have been trying this new challenge to run a ten minute mile. So far I have been unsuccessful, but the challenge has gotten me motivated to get up early and walk/jog two miles at my school's track every morning! It is pretty wonderful getting my exercise done with in the morning (I guess that's why morning exercisers have been shown keep off weight and be healthy longer.) More time for lounging after work!
I decided to write some FAQ's about the program I am on, since a few people have sent me questions.
Frequently Asked Questions:
1. Are you nuts?
Yes.
2. What kind of diet are you on?
I am on three stage diet. The first stage is a medical fast, which is limited to 960 calories a day of Optifast products only. The second stage is transition, which is a blend of whole foods and Optifast. The third stage is a 1200 calorie diet of whole foods. The progam is 82 weeks, 30 of which are the weight loss stage, 52 weeks is the maintence stage.
Right now, I am in week 2 of 4 of the transition stage.
3. Is it hard?
Yes and no. The first month of Optifast only is hard, but you learn coping skills fairly quickly. You need to be honest with people and yourself about what you are doing and why.
So far the hardest part is reincorporating food into my life. Everyone is so excited that you can eat, they want to make you food. They don't realize that you cannot have any food that has sauces or butter on it. Plus you can only have a little bit. So, eating at others' homes is tragically difficult. My mother in law was a GEM the last time I went to visit, as she called me before hand to discuss the menu. I can tell you I was extraordiarily grateful that she did so.
4. Do I have to exercise?
Yes, but I don't exercise like a demon. I literally do 30 min of cardio and 10 minutes of light weight training 3-5 days a week. That is not much in the grand scheme of things.
5. Can I order this stuff online and do it myself?
Yes, but that choice is pretty dangerous. My plan is medically supervised. I get routine check-ups and blood work done. I would not do a medical fast without medical supervision. I did the program through my local hospital, because it was recommended by my personal physician---not a doctor whose sole purpose is to sell Optifast.
You can lose weight by looking up your BMR, sticking to that number of calories a day, and exercising 4-5 days a week. My husband lost a lot of weight that way.
The numbers:
Starting weight: 224
Current weight: 174
Goal weight: 160 (my doctor and I revised this down to 140 recently)
Outer goal: Honesty? A bikini!
Inner goal: staying motivated to exercise!
See you next week!
Thursday, July 8, 2010
First week with food!
Well folks, I was allowed 4 oz of lean meat and 1/2 cup of cooked vegetables this week in lieu of one of my Optifast meals? How did it go? Sort of mixed, actually.
On the one hand, I did lose 2.5 pounds (good), on the other I was really stressed out all week. The holiday did not make it easier. (For my non U.S. readers: It was Independence Day on July 4th--a time of mega feasting in the the ole U.S.A. Apparently we Americans get back at the British by stuffing our faces with potato salad and becoming enormous, gelatinous, global overlords.) So, I couldn't rely on a schedule to keep me sane or even just focus on putting whole food back into my diet. It was rush, rush, rush--coupled with the stress of temptation and disappointing people. (Everyone says that they don't mind that I am not eating food, but it does make people uncomfortable. "Just one bite can't hurt" means they are uncomfortable when you are not eating.)
I got the through the week with only a few meltdowns and a lingering sense of unease about ballooning up to 235 pounds again. I had to do a lot of deep breathing. I've started doing visualizations before bed. I just lie in bed and listen to ocean sounds from my sound machine and visualize me doing different things like running a 5K in 30 minutes or being able to bend over and put my hands flat on the ground.
I think the visualization is helping. Last night I started living a quasi-normal lifestyle again (as I now may have a enough food to actually have a couple of meals a day) and spent 10 minutes organizing my food for today and getting my work and workout clothes ready (I am trying to run a few days a week at my school's track in the morning before school). It seemed like a hassle, but in reality, it didn't take that long. If you add in the time it took me to set up the coffee maker, it took fifteen minutes for me to prepare for a successful, healthy day.
Anyway, I am looking forward to this week's additions of 8 oz of dairy and one serving of fruit. It's yogurt and strawberries for lunch today! YUM!
The Numbers:
Starting weight: 224
Current weight: 176
Goal weight: 160
Goals:
Outer Goal: To look like an older version of Taylor Swift
Inner Goal: Staying focused and organized.
See you next week!
On the one hand, I did lose 2.5 pounds (good), on the other I was really stressed out all week. The holiday did not make it easier. (For my non U.S. readers: It was Independence Day on July 4th--a time of mega feasting in the the ole U.S.A. Apparently we Americans get back at the British by stuffing our faces with potato salad and becoming enormous, gelatinous, global overlords.) So, I couldn't rely on a schedule to keep me sane or even just focus on putting whole food back into my diet. It was rush, rush, rush--coupled with the stress of temptation and disappointing people. (Everyone says that they don't mind that I am not eating food, but it does make people uncomfortable. "Just one bite can't hurt" means they are uncomfortable when you are not eating.)
I got the through the week with only a few meltdowns and a lingering sense of unease about ballooning up to 235 pounds again. I had to do a lot of deep breathing. I've started doing visualizations before bed. I just lie in bed and listen to ocean sounds from my sound machine and visualize me doing different things like running a 5K in 30 minutes or being able to bend over and put my hands flat on the ground.
I think the visualization is helping. Last night I started living a quasi-normal lifestyle again (as I now may have a enough food to actually have a couple of meals a day) and spent 10 minutes organizing my food for today and getting my work and workout clothes ready (I am trying to run a few days a week at my school's track in the morning before school). It seemed like a hassle, but in reality, it didn't take that long. If you add in the time it took me to set up the coffee maker, it took fifteen minutes for me to prepare for a successful, healthy day.
Anyway, I am looking forward to this week's additions of 8 oz of dairy and one serving of fruit. It's yogurt and strawberries for lunch today! YUM!
The Numbers:
Starting weight: 224
Current weight: 176
Goal weight: 160
Goals:
Outer Goal: To look like an older version of Taylor Swift
Inner Goal: Staying focused and organized.
See you next week!
Thursday, July 1, 2010
Can I Hear a What, What!
Raise the roof! I have broken 180 pounds! The last time I was less than 180 was over ten years ago, when I was first teaching!
So, what does that mean? You guessed it, I am no longer classified as obese! You guys may remember that one of my visualizations was looking at the BMI chart and seeing myself in the "normal" range. That vision seems possible to me now!
Today is another milestone, in that I get start incorporating real food back into my diet. I know that this addition is going to slow my weight loss, but that is okay. What's important is losing the weight, not getting it off quickly. I think many of us give ourselves a hard time when the weight doesn't come off like it does on the Biggest Loser. I think we forget that those folks on the Biggest Loser are working out 6-8 hours a day and eating the best possible food with almost no temptations. Sometimes they only lose a pound, even after all that!
I thought for sure that I would lose at least two pounds this week, but I lost a pound and a half. What am I going to do? Beat myself up? NO WAY. I just looked back at my activity levels and realized that I need to step it up a bit on the cardio. I don't need to run a marathon; I just need to go BACK to walking/jogging four days a week. I realized I stopped doing regular cardio a few weeks ago and kept "meaning" to go back to it. I just have to do it if I am going to continue to lose 1-2 pounds a week.
I am still struggling with the scale thing. I've stopped weighing myself compusively 10 times a day, and just settled onto an evening weigh in and a morning weigh in (I am doing an experiment on sleep and weight loss-you guessed it--8 hours or more of sleep almost always result in lower numbers. I am doing some research, and it has to do with cortisol levels.) It is hard when the scale inexplicable creeps up for no discernable reason! I think that is why most weight loss programs encourage you to keep to weighing yourself one time a week. I think I will do that once I am finished with the Optifast.
Okay, so one final thing before the numbers. Shape magazine has this great article on toning your arms this month. I have modified the "standing dip" for my GeekStyle workout. Instead of the bands, I just use my hand weights. Stand up straight, make sure your core is steady (tuck in those hips), and slightly bend your knees. Then bend your arms so that your fists are at waist level, then push down. Do 20 reps, three times. (The actually exercise is on p. 106 of the July 2010 issue. )
The numbers:
Starting Weight: 224
Current Weight: 178.5
Goal Weight: 160
The goals:
Getting off the scale and into my life!
See you next week!
So, what does that mean? You guessed it, I am no longer classified as obese! You guys may remember that one of my visualizations was looking at the BMI chart and seeing myself in the "normal" range. That vision seems possible to me now!
Today is another milestone, in that I get start incorporating real food back into my diet. I know that this addition is going to slow my weight loss, but that is okay. What's important is losing the weight, not getting it off quickly. I think many of us give ourselves a hard time when the weight doesn't come off like it does on the Biggest Loser. I think we forget that those folks on the Biggest Loser are working out 6-8 hours a day and eating the best possible food with almost no temptations. Sometimes they only lose a pound, even after all that!
I thought for sure that I would lose at least two pounds this week, but I lost a pound and a half. What am I going to do? Beat myself up? NO WAY. I just looked back at my activity levels and realized that I need to step it up a bit on the cardio. I don't need to run a marathon; I just need to go BACK to walking/jogging four days a week. I realized I stopped doing regular cardio a few weeks ago and kept "meaning" to go back to it. I just have to do it if I am going to continue to lose 1-2 pounds a week.
I am still struggling with the scale thing. I've stopped weighing myself compusively 10 times a day, and just settled onto an evening weigh in and a morning weigh in (I am doing an experiment on sleep and weight loss-you guessed it--8 hours or more of sleep almost always result in lower numbers. I am doing some research, and it has to do with cortisol levels.) It is hard when the scale inexplicable creeps up for no discernable reason! I think that is why most weight loss programs encourage you to keep to weighing yourself one time a week. I think I will do that once I am finished with the Optifast.
Okay, so one final thing before the numbers. Shape magazine has this great article on toning your arms this month. I have modified the "standing dip" for my GeekStyle workout. Instead of the bands, I just use my hand weights. Stand up straight, make sure your core is steady (tuck in those hips), and slightly bend your knees. Then bend your arms so that your fists are at waist level, then push down. Do 20 reps, three times. (The actually exercise is on p. 106 of the July 2010 issue. )
The numbers:
Starting Weight: 224
Current Weight: 178.5
Goal Weight: 160
The goals:
Getting off the scale and into my life!
See you next week!
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