December 2007, Weight Loss Journal
1 December 2007
Weight: 174 (lost 26 lbs.)
BMI: 31.82
I've spent two months dealing with emotional issues. I went through a bunch of photos of myself yesterday and gave myself a good talking to. I've stared at my giant thighs while sitting in the bathtub. I've stared out my window and debated if I would start walking again. I stared at my dumbbells and debated if I would start lifting weights again. I stared at my new treadmill and debated getting on it more than once per week. I've read through exercise manuals, watched weight loss shows, and studied the health benefits of being at a healthy weight. I'm trying to build up my motivation again.
I'm tried of being at my plateau. I know what my problem was. I stopped weight lifting. I switched to cardio but stopped building muscle. I became discouraged because the weight stopped coming off with cardio alone. Eventually I stopped doing the cardio. During the last two weeks, I've not done any exercise at all other than stretching. At least my nutrition is still good.
I know what I need to do. I need to start weight lifting again. I need to start doing cardio again. I need to build myself back up to 30 minutes of cardio and 30 minutes of weight lifting per day. I did it before and lost 30 lbs. I can do it again and lose 30 more. I can get down to the 140's. I can have energy again. I can be strong again. I just need to make that first move. I need to get out my dumbbells and start.
I started my healthy lifestyle one step at a time, one tiny goal at a time, and I kept building up. That's what I need to do again. I need to stop looking at the full body workouts and start focusing on small goals instead. Instead of the full workout, I need to just start with two exercises, like bicep curls and triceps extensions. Then during the next workout I'll add two more exercises. I keep thinking that I need to do the full workout (I'm a perfectionist who has all-or-nothing thinking). I need to give myself permission to do less, as long as I'm doing more than nothing. I can do this again.
So here's my plan for this week, just to get me moving again.
Lower body workout = 10 squats and 10 leg curls
Upper body workout = 10 biceps curls and 10 triceps extensions
Core workout = 10 crunches and 10 back extensions
If I do more than the minimum, great! If I don't, well then at least I did the minimum for this week. It's better than nothing.
12 December 2007
Weight: 176 (lost 24 lbs.)
BMI: 32.19
I weighed myself during the weekend, and I was 176. What a wake-up call. It has really motivated me. It's just too close to 180 lbs., and I don't want to ever see that number on the scale again.
My mini-workouts were a good idea. They got me moving again. I would start exercising and usually go on to do a little extra. Like today, I did 30 minutes on the step bench while I did an upper body workout.
This week I added 2 new exercises to my workouts.
Lower body workout = 10 squats, 10 leg curls, 10 abductors, 10 adductors
Upper body workout = 10 biceps curls, 10 triceps extensions, 10 upright rows, 10 dumbbell presses
Core workout = 10 crunches, 10 back extensions, 10 reverse crunches, and 10 dead lifts
Cardio workout = 10 minutes on step bench or 10 minutes on treadmill (uphill)
I've also started monitoring what I eat. It turns out that too much of a good thing is still too much. I've been eating way too much food, and I wasn't even aware of it. So this week, I planned a menu for myself, and I've been measuring my food.
Breakfast = 1 c oatmeal, 1/4 c raising, 1 tbl, nuts. 1 tbl cinnamon, 1 tbl ground flax seeds
Lunch = 1 fresh fruit (e.g. apple, banana, cup grapes, etc.), 1 c high fiber cereal, 1 c soy milk (or 1 c yogurt)
Snack = 1 c soup (e.g. bean, vegetable, etc.), 1 c vegetable juice
Dinner = 1 c green veggies, 1 c other veggies, 1 c grain (e.g. pasta, rice, bread, etc.), 1 serving protein (e.g. tofu, beans, etc.)
Snack = 1 c soy milk, 1 oz chocolate
I crave my oatmeal in the morning, and I must have some chocolate in my life. The cereal for lunch is just a quick, easy way for me to get a nutritious lunch without being tempted by other foods that are higher in calories. Plus, I love cereal. The soup snack is a way for me to get more veggies and beans. Dinner is where I get to be creative, but then again, that's the only meal I typically vary on anyhow. By ensuring that I have 2 cups of veggies with dinner, I reduce the amount of high calorie foods I typically crave to fill me up.
17 December 2007
Weight: 175 (lost 25 lbs.)
BMI: 32.01
Yay! The scale is going back in the right direction, down.
I've been very conscious of my eating during the last week. I think that is what made the difference. Especially since I know my workouts are so tiny lately.
My kids are starting to talk about my weight daily. They say, "You have a fat tummy, Mommy." "You have a big, giant butt, Mommy." "You need to exercise more, Mommy." They're not trying to be cruel. They are just children. They say whatever comes into their thoughts. They're honest, and they're right. I do have a fat tummy and a giant butt. I do need to exercise more.
My concern is that my children have an image of Mommy as a fat woman. I don't want that. I don't want my kids to have a fat mom. I want them to see me as a role model of healthy living. So this week, 'm going to start inviting my kids to exercise with me.
...by Feed