New Treadmill & New Challenge

Well, this month has not gone as planned regarding the weight loss.  The reason?  The execution of the plan was extremely poor.  I have maintained pretty well though having only picked up 1 lb (still time to lose that by the end of the month).

We at the house decided to go ahead and buy a treadmill and cancel the gym membership.  At the gym that's the only piece of equipment we were using anyway, and the gym had gotten so busy that we found ourselves waiting to use it.

The treadmill was delivered on Friday.  It's now set up and has had some use already.  And I decided a new challenge was in order since the past 5-7 weeks had been busy, hectic, and somewhat chaotic. 

I've decided that I'm going to shoot for 20lbs in 10 weeks.  The last day of July I have an event that I'm cohosting.  There's no need to lose weight for that, but I just thought it was a nice timeline to coincide with a new challenge. 

So - instead of the 1lb minimum each week, it is now 2lbs per week.  Very doable.  I've got my food journal back out on the kitchen counter and will be using that.  And with the treadmill in the house I will hit that at least 5 days per week for a workout.  I will also be using it at other times just to burn off a few more calories.

I'll try to post little updates on here more often than I have been.  Wish me success.

What A Month

The sun and nicer weather kept trying to come out, but the winter didn't want to go easily. Now that we have gotten into better weather it is a lot easier to get into those activities that get me off of my duff. Lots of yard work, hiking, walks in the neighborhood just to name a few.

It was a GREAT month for my weight loss. I had set as my goal a minimum of 4 lbs to lose during March. The actual was 8.5 lbs. And yes, I needed to mention the half pound because it put me under 250.......by a hair.

My April goal will be the same - lose a minimum of 4lbs. Yes - I should lose more, but I have to remember that my goal when starting on this journey was to lose an average of at least 1 lb per week. Anything above that is great and a blessing.

I plan on having a great month. I want you to have one as well. Set your goals, set your plan to achieve them, and work your plan.

It's Been A Long, Long Time

Well - it feels like it anyway. Since the dreary part of winter (even in the south) has FINALLY passed I have been otherwise occupied and this blog has gone down on the priority list. Of course, this weight loss journey continues and WILL continue.

I've been on 3 hikes these past 3 weekends. A couple of the trails I do regularly, the other was with a old friend I hadn't seen in forever. I've used these hikes (4-5 miles) kind of as a "get-the-winter-rust-off" hikes. I didn't worry about the scenery or stopping to look at any foliage (especially since there wasn't any to speak of yet). One big thing I've noticed this year over last year is that I'm able to get through the hikes quicker and not having to stop and catch my breath after any of the hills. And, I've vowed to up my trail mileage this year to 6-8 miles on most weekends.

I will be going on a trail within the next couple of weeks that I was on last year. It has a hill that kind of kicked my butt. When I was on it last year I told that hill that I would be back - in better shape - and this time I would be the victor.

I still have a long ways to go. However, its these small victories that I use as "mental vitamins" for the journey.

What Do You Crave?

This week I noticed something wonderful. And that is, since I've started on this journey in early December 2009 I've had maybe 10-12 sodas. That happens to be a significant decrease over what I used to drink. Over the previous year I was consuming at least 3-4 per week, sometimes more. Now, I didn't even include fewer sodas in any of my goals since I started. It just happened. And to me that's great news.

Wendy's fries I do get a craving for from time to time. Yesterday was the first time I had any in over a month. And when I gave myself permission to have one sausage biscuit every week I have actually had only one since then - and that's been a few weeks.

Progress is being made, for sure. However, I know that I will have to always be aware of what I am consuming lest I fall back to my old habits. That is why it is important that I accumulate in my backpack the right tools that will allow me to be successful throughout my COMPLETE journey.

Adjusting My Mindset

While on this journey I am realizing that I constantly have to readjust my mind to what is an acceptable max weight that I want to see on the scale. Now, I know that my body will go through fluctuations both natural and adjusting to the new lifestyle I have chosen.

Since I am on the scale usually twice a day I know that typically in the evening I will weigh 2-3 lbs more than in the morning. Using that information, what I have started doing is writing on a post-it note the max weight I want to see on the scale in the evening. That number goes on the mirror where I see it everyday. Once I have dropped another pound or two then I will put up another lower max weight post-it.

What I am trying to achieve is that by the time I reach my goal weight - or health, then my mind will already be trained to a max weight that I am comfortable with. And then, if I go over that I will know that I need to make the changes to get back to my "ideal". I want to get away from the thought that it will be ok to gain another 5-10-20 lbs since I weighed quite a bit more than that at my heaviest.

I've been doing this for about three weeks now and it seems to be working. This might be something that you can also use with whatever tweaks you need to make to it.

Happy trails!

Fat Gram Reality Check

In previous posts I talked about my food journals. In those journals I would keep track of actual serving size, calories, and fat grams. That got me into a great routine of thinking about what I was actually eating. In the past few days I have actually backed off from keeping the journal, although if I feel that I've made some bad choices for a particular day then I will write it down and see what I actually consumed. A couple of examples would be: 1) did I eat any fast food, or 2) did I skip any meals or snacks.

What I have come up with now is a list of foods that have been a main part of my life, but that shouldn't be. Having that list posted in a visible place is always a reminder when I start getting a "craving" for a particular food. I keep mine on the refrigerator. This list will contain what I used to normally eat, the calories, and the fat grams. Looking at that list can be quite a shocker!

Some examples are:

• Wendys Spicy Chicken Combo Meal: 970 calories, 32 fat grams
• Sausage & Biscuits: qty 2, 56 fat grams
• Captain D's 2 piece fish dinner: 1204 calories, 76 fat grams
• KFC Extra Crispy Breast: 510 calories, 33 fat grams (doesn't even include the rest of the meal!)

This list doesn't yet include some things that we usually had for snacks (ie., potato chips), or things that we prepare at home (fried foods, breaded meats), but you should get the idea. And that idea is to scare you straight! :o)

This is not to say that you can never have those foods again. It's just keeping the consumption to a minimal frequency.

No More Enthusiasm

Well, it's been over a week since I last posted. That was for a reason. You see, the initial enthusiasm of this journey has peaked and dwindled. I've gotten past the first few miles of go-go-go and had to get my mind fully wrapped around the fact that it is indeed a very long journey and that I need to pace myself. I knew it was coming so I was prepared for it. Although I tried to protect against it, the initial enthusiasm is a natural part of my DNA.

I just needed some time just to step back for a few days and re-evaluate what has worked, what has not, and where I need to make any adjustments so that I can reach the end of my journey with the minimum of bumps, bruises, and sprained ankles.

Things that I've had to think about before are now becoming second nature. This past week I continued my workouts, and my meals were mostly on the good side. However, I did gain a couple of pounds which I have since worked off again. Since I get on the scale a couple of times a day I was better able to keep the weight in check and get a better read on what might be causing the weight gain. Not all gains are due to the intake of the foods you eat. Some of it is just your body making adjustments. If I had not been on the scale each day, I could have easily gained more weight. The scale holds me accountable.

One thing that I think is working well for me is the 3 meals and 2 snacks each day. The emphasis on the 2 snacks makes it much easier for me to get more fruits and veggies each day. I also seem to do better if I don't eat at least 2 hours before bedtime. So now that it is becoming more of a permament change of behavior I am trying to look at ways to make it easier on those chaotic days where you don't know where you might be at any particular time.

One of the adjustments I need to make is to try to understand and incorporate the balance of proteins, good carbs, and fats. I want to make sure that I'm not only cutting down on the excessive calories and fat grams, but that I am eating foods that will give me the energy I need each day. It seems that I've had some days where I think I have been a little more sluggish than I want to be.

I'm adding a page tentatively titled "Goals". Feel free to take a look at it and make any suggestions. I have already added a page titled "My Backpack" which will contain a list of the tools and items that I have found that I need for my journey.

Motivation

I receive an email newsletter from WebMD. This article is fantastic about finding and keeping your motivation.

http://blogs.webmd.com/pamela-peeke-md/2010/02/find-motivation-that-sticks.html?ecd=wnl_nal_021810

This is a great tool to add to your backpack.

Knocked Off The Routine

This past week I have gone through an extremely important learning process. And I'm extremely thankful for it!

We all have what we consider our normal, routine days. Currently I can generally count that during my routine days I will be able to consume my three meals and two snacks. I can also generally count on when I will be able to go to the gym for my workout.

However, what happens when we will be having a day that is NOT routine? Sometimes you will know in advance, and sometimes you won't. This is where it is extremely important to have your Plan B, Plan C, and so on. If you won't be able to have your regular meals what will you do? Out running from place to place and won't be anywhere near your own kitchen for awhile?

Take the time to make up a contigency plan ahead of time. Having this knowledge will save yourself guilt, calories, and extra pounds when the time comes. Think ahead to what restaurants will be in the area. Most chain restaurants have their nutrition charts online. One option is to take food with you. Stop and have yourself a little picnic somewhere with nutritionally balanced, healthy food. Keep a cooler in your vehicle if you need to.

It is important to know ahead of time what you plan to do when you are out of your routine. We can no longer be in the mindset of picking up high calorie, high fat fast food. And it's not just fast food that is the culprit to why we are heavier than we want to be.

And I'm open for suggestions and ideas. The important thing is to be prepared to make the right decision, and not one that you will regret.

Today I Will.....

Today I Will.....

• Eat 3 meals and 2 snacks - all low calorie and low fat
• Keep my food journal - this helps to hold me accountable
• Find opportunities to move more. Even small movements burn calories (ie., fold clothes while watching the Olympics tonight, 30 minutes of cleaning the garage, read while standing up, etc)
• Find 1 new low calorie, low fat recipe to try, and hopefully be able to add it to my rotation

Our journey is one of small steps and daily reminders. Don't get frustrated. If you do, pause and reflect on how far you have already traveled. Then continue on your journey.

Impatient? Overwhelmed?

It is too easy to get to the point where we are feeling impatient and overwhelmed with the changes we want to make. We want to lose weight and we want to lose it now! That is the thinking of a lot of people who go on this journey, me included. Today I was feeling impatient and overwhelmed thinking about the changes I want to make and implementing them in my lifestyle. So I had to just pause for minute or two and check my map and compass before continuing the journey.

We need to keep reminding ourselves that this journey is often accomplished by inches traveled each day, not miles. It is important that we keep moving forward. In an earlier post I mentioned that it took me many years to put on this weight. I cannot expect to take it off within a few months. Could I? Most likely. But I'm sure I wouldn't develop the lifestyle tools to keep the weight off.

While doing this post and checking my navigation, I can confidently say that I am on the right trail. I just needed to remind myself that the knowledge I am gaining will lead to the lifestyle changes I want to make. Patience is being added to my backpack today!

My First Real Test

These past couple of days have been my first real test. On the first day I had to attend a funeral. This was out of town and because of several circumstances it ended up being an all day affair that took me out of my regular routine. I didn't mind or fret because this is the way life works.

I knew that I would have to be making choices regarding my meals for the day. We ended up eating out twice during the day. Once was at a restaurant and the other was at a home after the funeral. Overall I did not do too bad on my choices, but it wasn't easy. At the gathering in the home the church members provided an over-abundance of dishes and desserts. My two big indulgences were a large piece of fried chicken (by habit) and two pieces of pie(by choice). First, let me say that the people who provided the food know how to cook! It was extremely tempting to eat more. Secondly, regarding me eating two pieces of pie - well, since I started making pies a few months ago, I do like to taste other homemade pies and there were plenty to choose from.

On the next day I found it extremely hard to think and act better on my nutritional choices. I was extremely worn out and decided to pop a frozen pizza in the oven for convenience.

We will all have days where it is difficult, if not impossible, to stick to a plan. Especially as we are first starting out and haven't really become familiar yet with the different options available to us. That's ok. We can take each opportunity to learn something new and reflect on what we could have done better. The point is not to beat yourself up over a bad day. Just get back on the trail and continue the journey.

The Journey Has Begun

I have decided to start a blog while I'm on this journey of weight loss. Normally, I like to keep my life fairly private, but I also realize that at least some of what I go through will be able to help others who are already, or contemplating, the same journey. We all have our different reasons for why we want, or need, to lose weight. I might be willing to post some of those reasons later.

Who am I? Well, I am a southern guy, in my late 40's who enjoys his typically southern foods. Sausage & biscuits, fried foods, meats, and sweet ice tea. I have also found in the past year that I enjoy making a pie from time to time. However, I don't enjoy cooking. I have been overweight more often than not since my mid 20's.

What caused me to start this journey this time (instead of just thinking about it)? Two things: 1) I was helping a friend with a project during a hot summer day and I got winded alot easier than I thought I should have and 2) while on a day hike I came across an elevation climb that just beat the crap out of me. Now my goal is to see an improvement this coming year.

The number on the scale has never bothered me. I always figured we are going to die someday anyway so why not eat the things I enjoy eating. However, there comes a point where you see that the excess weight and lower fitness level does affect some of your everyday activities, or prohibits or limits things that you WANT to do.

So - what does all of this mean? Change. It can be very hard to do, but if you want to reach your goals bad enough then you must be willing to make the sacrifices.

I welcome you to join me on the journey to a better life.