August 2009, Weight Loss Journal
Content Updated on June 27, 2009
2 August 2009
Weight: 163 (lost 37 lbs. total)
BMI: 28.87
Clothing Size: 12-14
I can't believe how easy it has been to lose the weight just by changing some simple habits and practicing some new psychological skills. I do some form of exercise every day (e.g. strength training, walking, jogging, stair climbing / step bench, yoga, cleaning my house, working in the yard, etc.). I don't deprive myself of anything; I just limit the amounts that I eat to small portions. I eat when I'm hungry, but I only eat small servings. I pay attention to how many calories that are in my food. I don't keep a log of my food anymore or count calories. I just read the label and figure out how to limit my serving size to approximately 100 calories. I drink water. Lots and lots of water. I started using alternatives to sugar in my tea (e.g. xylitol, erythritol, stevia, agave nectar, etc.) in small amounts. Whenever I do have a high calorie drink, I fill the glass with ice to reduce the amount I actually consume and increase the water content. I eat half a sandwich instead of a whole sandwich, so I can still have extras, like fruit or a treat, without over stuffing myself. I use tablespoons instead of giant serving spoons to dish out my meals. I let myself eat all the veggies I want. I serve my food on a big plate of lettuce and spinach for an instant salad. I watch shows and video podcasts about health and fitness. When I'm in public, I pay attention to what other people eat, say, and do and compare my observations between groups of overweight and healthy weight individuals, and then I try to model the people who are at a healthy weight. I treat my body with respect now rather than letting myself go (e.g. dress in flattering fashions, put on make-up, style my hair, floss those teeth, etc.). I even smile more.
I must say that this has given me confidence in other areas of my life. I just enrolled in graduate school. I'm going to get an M.S. in Human Services specializing in Mental Health Counseling. I get so many emails from people who are dealing with anxiety, depression, motivation, and weight issues because they know that I've been through it myself, and they all ask me for help. I wish I could help people simply by responding to them via email, but so many people need a more long term form of therapy to help them reprogram the way that they think and how they behave. I love helping people so much, that I figured I might as well become a licensed professional counselor and start my own practice. I already have so much experience in breaking free from anxiety and depression, that I know I'll be successful in those areas. I figured that if I could figure out the psychological side of weight loss, I could help people who are suffering from obesity as well.
I really used to have an "I could never do that" attitude or I'd think that I'd never have enough energy to keep up with the stress and demands of graduate school, but improving my physical fitness level and becoming more optimistic and appreciating life has truly given me the energy, determination, and objective problem solving skills that I needed to make the leap. I admit that the financial debt from student loans is a bit intimidating, but I'm confident that I will be able to use my degree to earn enough to pay it all off.
The hardest part is trying to stay focused on good fitness habits when schedules change. I may take a few days off here and there, but I've been good about getting right back on track.
Almost to 160!
18 August 2009
Weight: 161 (lost 39 lbs. total)
BMI: 28.5
Clothing Size: 12-14
I'm down to 161!
I just got back from a trip to Pennsylvania where I lived in hotels, ate at restaurants, and even went to Hershey (yup, the chocolate-filled amusement park with candy bars always within reach). All the while, I chose healthy options instead of junk food, ate a healthy breakfast every morning (organic instant oatmeal, which is easy to make in hotels), skipped the milk chocolate bars in favor of high-fiber granola bars covered with dark chocolate, paid special attention to my portion sizes, and just said no to leftovers. Yes, I had to listen to people tell me that I should live a little, let loose, indulge because I was on vacation, but I didn't listen to them.
One of the things I often heard from other people on my trip was "it's bad to waste food!" We teach our kids to stop eating when they're full, but we repeatedly heard people say that they should clean their plate, and when they didn't, my husband and I were told that we should finish their food, so it wouldn't be wasted. That's when I a new mantra popped into my head: "Better to waste the food than to have the food on your waist." After repeating that several times, the critics stopped nagging.
I also noticed how I only had the urge to eat when I wasn't hungry whenever I started feeling stressed out. I especially noticed this after I had to use my albuterol inhaler (for asthma, which for some reason was aggrivated by Pennsylvania's environment). I would take a couple puffs from it and within minutes found myself craving white bread and candy (I didn't eat it; I just craved it). The craving was so intense that all I could think about was food. So why did this happen? My medication is a stimulant that makes me feel jittery and nervous at first, then eventually leaves me just feeling tense and irritable. That's when I had my "eureka" moment. For me, all of my anxiety and stress was probably the primary reason why I overate. Since I've reduced my anxiety and stress levels, my desire to overeat has been drastically reduced.
Since being home, I've been happy to notice that I was able to get right back on track with my exercise. I started a new jogging path since running up and down hills through the woods was starting to bother my knees, and I was impressed by how far I was able to go before getting tired. A 5k won't be far behind.
Yesterday the weather was cool enough to wear pants. I decided to put on a pair of jeans that I could barely squeeze into during the spring. They were so baggy that I had to throw them into the "donate to charity" box. It looks like I'll be going shopping soon.
22 August 2009
Weight: 160 (lost 40 lbs. total)
BMI: 28.3
Clothing Size: 12-14
I've reached another major 20 lb. goal. This means I get to go shopping for a new outfit.
Those one-pound victories are nice, but watching the tens-digit on the scale drop is even bigger. I'm sure I'll be seeing the 150's on the scale sometime next week. And losing another 20 lbs. is an amazing feeling.
I'm still jogging, still strength training, still stretching, and still keeping my portion sizes under control, and physically it's so easy. It's just the mental stuff that took all the work, and once I got through that, I've been watching my clothes get baggier and baggier. Instead of feeling deprived when I skip that nightime snack, I feel empowered. Instead of feeling left out when saying no to high fat foods in social situations, I feel strong.
I feel so energetic now, and I'm not as ashamed of how I look. (I still have more work to do, so there are still flaws I try to hide, but for the most part I'm liking my new look.)
Next goal: 150 lbs. 140 will be right around the corner, and 130 (the big goal) isn't far off. I've decided that once I get to 130, I'll be rewarding myself with new breasts, lift and augmentation. Maybe I'll even throw in a tummy tuck for the total mommy makeover.
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