This week I had a small loss- 0.6 pounds. I wish it was more, but it is a step in the right direction so I'm happy. I know my eating had an effect on my smaller loss this week. I messed up 2 times. I ate 2 really bad things I normally would NEVER eat. It happens- just have to move forward and work towards my next weeks goal of 2 pounds. My average calories for this week was 1635, and I worked out 3 times. Although my calories were on point, what I ate was not the best, I could have made better choices. I know every week can't be perfect, and that was definitely true for this past week.
The weather has been absolutely gorgeous. I have been spending a lot of time in the sun. I have a bunch of hiking trips planned for the summer, one coming up this week. I can't wait! This summer I can't wait to focus 100% on my weight loss.
Thursday, May 26, 2011
Saturday, May 21, 2011
Learning.
Being so close to my hundred pound weight loss goal, I think it is safe to say, that what I am doing to lose weight is working. A lot of people lately have been reaching out to me for help. I am going to share exactly what I have done to get to where I am now. I want to help everyone who needs it, and make a lasting impact.
Learn to face reality.
Dieting and pills do not work. There is no simple or quick fix for weight loss, it is a life-style change. For example, once I reach my goal weight, I am obviously not going to go back to the way I used to eat or live. I would gain the weight back. Changes need to be made that you can live with forever. Also, being patient is the most important thing you need to have a successful loss. It is not easy, it is a long and painful process. However, if you are patient and take things slow and understand that mistakes and set backs are the reality, success is possible. Learning how to deal with them is the key.
Realize the small changes make a big difference.
Small changes in eating habits and activity is a great way to start any weight loss. For me, I started measuring my food at first. I ate exactly how I did before, just ate the serving size. That really taught me proper portion control. Any small change is a good one, like no longer eating fast food, no longer drinking soda, or no longer adding salt to your meals. All of those changes are very small, but extremely helpful. In terms of exercising, I started off very slow. I picked 1 day a week to make a gym trip or just take a walk. Once I saw my results, that number increased. Small changes will turn into big ones once you see a difference.
Learn that avoiding some foods is just a must.
This is the hardest part for some people. However, it is the most important. When you are over-weight or obese food isn't just food. It is comfort, or even your addiction. That is why some foods just need to no longer be apart of your life. Fast food is a huge one. There is nothing good about it. It is so unhealthy and when trying to get healthy and lose weight, it does nothing but hurt you. Fatty and sugary coffee drinks are in the same category. I always tell everyone my vices. These are my list of food I avoid all together. I know they are so bad and high in calories. Domino's pizza, chips and salsa from Chili's and cupcakes! I miss them all, but they aren't worth gaining weight back.
Learn to love fruits and veggies.
Eating an abundance of fruit and vegetables is insanely important. It is natural and from earth. Adding a fruit or veggie to each meal or snack is great. I alternate- fruit with breakfast, vegetables with lunch, fruit with snack, vegetables with dinner, and then fruit with dessert or late night snack. The great thing about them, especially vegetables is, eating a lot of them is a good thing!
Learn to be consistent.
Consistency is key. Continually eating right, and exercising will make a difference, changes will occur. You can't eat healthy things one day and the next go out for fast food, or workout everyday one week, and none the next. Staying consistant is crucial to succeed. Healthy calories in, burning calories out. That is weight loss.
Weight loss is a huge learning process as you can see. It is a lot of work to basically teach yourself how to be healthy and what works for you. It is a struggle, but you can make that happen.
Learn to face reality.
Dieting and pills do not work. There is no simple or quick fix for weight loss, it is a life-style change. For example, once I reach my goal weight, I am obviously not going to go back to the way I used to eat or live. I would gain the weight back. Changes need to be made that you can live with forever. Also, being patient is the most important thing you need to have a successful loss. It is not easy, it is a long and painful process. However, if you are patient and take things slow and understand that mistakes and set backs are the reality, success is possible. Learning how to deal with them is the key.
Realize the small changes make a big difference.
Small changes in eating habits and activity is a great way to start any weight loss. For me, I started measuring my food at first. I ate exactly how I did before, just ate the serving size. That really taught me proper portion control. Any small change is a good one, like no longer eating fast food, no longer drinking soda, or no longer adding salt to your meals. All of those changes are very small, but extremely helpful. In terms of exercising, I started off very slow. I picked 1 day a week to make a gym trip or just take a walk. Once I saw my results, that number increased. Small changes will turn into big ones once you see a difference.
Learn that avoiding some foods is just a must.
This is the hardest part for some people. However, it is the most important. When you are over-weight or obese food isn't just food. It is comfort, or even your addiction. That is why some foods just need to no longer be apart of your life. Fast food is a huge one. There is nothing good about it. It is so unhealthy and when trying to get healthy and lose weight, it does nothing but hurt you. Fatty and sugary coffee drinks are in the same category. I always tell everyone my vices. These are my list of food I avoid all together. I know they are so bad and high in calories. Domino's pizza, chips and salsa from Chili's and cupcakes! I miss them all, but they aren't worth gaining weight back.
Learn to love fruits and veggies.
Eating an abundance of fruit and vegetables is insanely important. It is natural and from earth. Adding a fruit or veggie to each meal or snack is great. I alternate- fruit with breakfast, vegetables with lunch, fruit with snack, vegetables with dinner, and then fruit with dessert or late night snack. The great thing about them, especially vegetables is, eating a lot of them is a good thing!
Learn to be consistent.
Consistency is key. Continually eating right, and exercising will make a difference, changes will occur. You can't eat healthy things one day and the next go out for fast food, or workout everyday one week, and none the next. Staying consistant is crucial to succeed. Healthy calories in, burning calories out. That is weight loss.
Weight loss is a huge learning process as you can see. It is a lot of work to basically teach yourself how to be healthy and what works for you. It is a struggle, but you can make that happen.
Thursday, May 19, 2011
Weigh in #13
This past week was crazy busy. I feel like I had no time to focus 100% on my loss. This created a lot of problems. One of the biggest I had was finding time to work out. I worked out 2 times, and then did a quick walk another day. I felt so bad about it. I felt like I was wasting time. It is finally my summer. My time to really focus and work my hardest. This week, I didn't focus 100%. My sister moved home from Arizona, and I am so happy. All the excitement and late nights did get me off track though. It was so worth it- I lost 4.2 pounds. The goal I set for myself to reach by June 24, has been reached, over a month in advance.
I really needed this. I needed to see that I am not wasting my time. I am working hard and focusing even when I don't realize it. I am so deep into a schedule and knowing what to do, it is just working. Like I said before, I feel so incredibly lucky. I am so happy.
I really needed this. I needed to see that I am not wasting my time. I am working hard and focusing even when I don't realize it. I am so deep into a schedule and knowing what to do, it is just working. Like I said before, I feel so incredibly lucky. I am so happy.
Thursday, May 5, 2011
Weigh in #11
This week has been so busy and crazy, last week of school, so my weight loss wasn't even my first priority. This past weekend was a flop in terms of eating. I messed up pretty bad. I went to a resturant and had green bean fries and dessert. I have felt terrible about it all week :(. Then Sunday I went to a really fun birthday party. I had a great time, however, I had like actual pizza, and pasta. Stuff I NEVER eat. So, the past 3 days I have been focusing as much as I can on healthy eating. My average calories for this past week was 1620. I had 3 great workouts at home this past week too, no time for the gym at all! I lost 2.6 pounds. I am actually really surprised. If any loss at all I was thinking I would just lose a pound. I cannot complain, I am so freaking happy. I feel so accomplished and just really to move forward. I feel so lucky, I am not really sure why, but that's how I feel writing this post. The weather is warm and sunny today, I'm excited to get outside!
:D!
With my loss today, that brings my total loss for the past 11 weeks to 18.4 pounds. An average of about 1.7 pounds a week.
:D!
With my loss today, that brings my total loss for the past 11 weeks to 18.4 pounds. An average of about 1.7 pounds a week.
Tuesday, May 3, 2011
The chart.
I am always looking for ways to motivate myself and keep myself interested in this, what feels like, never ending process of losing. I found the best motivational tool ever. It took about 10 minutes to make, and I really feel because of this, I have been losing more consistently.
I made a chart, on a large piece of poster board with 4 columns to fill out and hung it on the back of my bed room door, so I always see it.
The first column is date- I list my weigh in days, so for me, every Thursday (I have 8 weeks on mine)
Second, weight- I fill in my weight for that weigh in day.
Third is my loss- I put my weekly loss, then my loss so far all together.
Forth is my mood- I write how I feel about my weekly results.
The mood column is just as important as the loss column. For example- If I have a bad week, and I write upset or mad, I will see that all through out the week. It motivates me to work harder. If I have a great week, I can remember how I felt at that exact moment, and I will strive harder to get those results again. The best thing about it is, you get to see your progress, and get to learn the patterns of weight loss your body goes through.
This chart has completely changed my journey. It is there in front of my face and I want to see good numbers, and smiley faces! If you are working at this too, try out the chart, it is now an essential tool for me.
I made a chart, on a large piece of poster board with 4 columns to fill out and hung it on the back of my bed room door, so I always see it.
The first column is date- I list my weigh in days, so for me, every Thursday (I have 8 weeks on mine)
Second, weight- I fill in my weight for that weigh in day.
Third is my loss- I put my weekly loss, then my loss so far all together.
Forth is my mood- I write how I feel about my weekly results.
The mood column is just as important as the loss column. For example- If I have a bad week, and I write upset or mad, I will see that all through out the week. It motivates me to work harder. If I have a great week, I can remember how I felt at that exact moment, and I will strive harder to get those results again. The best thing about it is, you get to see your progress, and get to learn the patterns of weight loss your body goes through.
This chart has completely changed my journey. It is there in front of my face and I want to see good numbers, and smiley faces! If you are working at this too, try out the chart, it is now an essential tool for me.
Sunday, May 1, 2011
Off.
I am feeling so off track. This is the first time in months I have felt this way. I know exactly why, end of semester stress is here! School is over for me in 10 days. I have a presentation tomorrow, a huge take home test that is basically the essays from hell, and so so so so much still left to do with my online class. I am actually surprised I am feeling this now, usually it starts with still a month to go, therefore I shouldn't complain. However, my off trackness will definitely effect my weigh in this Thursday. This weekend was bad, really bad in terms of my eating. Of course by bad I mean, eating an average of probably 300 extra calories a day, but I know exactly how that will effect me, and it will not be good. I had to expect a bump in the road to come soon, I haven't had one in quite sometime.
Thankfully this will all be over in a week and a half. I am going to try to focus on my weight loss as much as possible. I refuse to fall completely off the wagon. I have some serious goals that mean a lot to me. School is my top priority for only 10 more days. Summer, for me, will finally be here, and I will be able to focus 150% on my weight loss. I cannot put into words how excited and motivated I feel for that. I just need to get through the next 10 days!
I just really hope my weigh in this week is not terrible :(
I just need to move forward. I have 3 full days before it, I can straighten things out by then!
Thankfully this will all be over in a week and a half. I am going to try to focus on my weight loss as much as possible. I refuse to fall completely off the wagon. I have some serious goals that mean a lot to me. School is my top priority for only 10 more days. Summer, for me, will finally be here, and I will be able to focus 150% on my weight loss. I cannot put into words how excited and motivated I feel for that. I just need to get through the next 10 days!
I just really hope my weigh in this week is not terrible :(
I just need to move forward. I have 3 full days before it, I can straighten things out by then!
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