Just before I set out to be serious about losing weight this time (January 2011) my step daughter, Jamie, got engaged and announced she wanted a destination wedding. The date, February 25th, 2012.
Yep, it's right around the corner. It's less than 30 days away and although I had hoped I would lose more than I have before her big day - I did use her wedding as my motivation everyday I felt like giving up. For the past year I thought about the dress I would be wearing - I haven't worn a dress since 1999!!! and the swimsuit and didn't want to dread dressing up and I certainly didn't want to forever be displayed in her wedding photos as a big cow.
I am a size 16W now, still bigger than I had hoped I'd be but considering where I started I can hold my head up high and know I have worked hard the past 55 weeks trying to lose the weight the right way. 50 lbs is nothing to shake a stick at when you realize how much work it takes to lose that amount of weight.
You have to find your motivation. Anything you feel strongly about that will help you get off the couch or say "No" to that bag of Doritos will work. Everybody's motivation is different.
Sure I want to be healthy and skinny and all of that but for me wanting it was not enough (at first) because my mind also wanted to eat foods that contradicted that. I certainly never told myself I wanted to be fat but I was having an internal battle that told me one bite wouldn't matter or I could always start tomorrow and historically I always gave in because apparently wanting to be healthy wasn't, for whatever reason, a priority for me if it meant I had to give up certain foods or work out an hour a day and break a sweat. I was lazy and I was in denial.
I drew strength from knowing the wedding was around the corner but something inside me changed this time that now makes wanting to look good and feel good and be the healthiest I can be, a priority.
When the wedding is over and we are back home I still have a long ways to go so that cannot be my only source of motivation. It was a good kick start but I have a very long life to live yet, God willing, and I deserve to be able to enjoy it.
I know that this is not a temporary thing, it is not a diet, it is a lifestyle.
Thursday, January 26, 2012
So What’s in My Fridge?
Yesterday I talked about needing to know what was in our food. Reading nutritional labels can be an overwhelming task when you can’t pronounce half the stuff. But there are a few simple rules that can help.
If you can’t pronounce it – don’t eat it.
The ingredients are listed in order based on how much of each is in the product – so if it says sugar as the first ingredient – stay away from it.
Some products ‘brag’ about No Sugar Added – but they add High Fructose Corn Syrup instead or some other form of sweetener. If it says High Fructose Corn Syrup leave it on the shelf. It is made out of corn, they feed corn to farm animals to plump them up faster – what do you think corn does to us when we eat it? Same effect.
There are different camps on whether or not it is ok to consume products with artificial sweeteners. Because I don’t know who to believe I typically try to stay away from them altogether. Again, do your homework and make your own decision.
Manufactures have learned to market their products to make us feel like that box of cookies or bag of chips are good for us by plastering Reduced Fat or Sugar Free all over the labels. If the label says Low Fat or Reduced Fat it doesn’t mean it is good for you. It does not give you a free pass to eat twice as much. Diet foods in general are still full of ingredients you can’t pronounce and if it is low fat or no fat manufacturers often have to add ingredients to improve the flavor and in the end you’d be better off eating the non-diet version – as long as it is infrequently and you watch your portion sizes.
I do however still buy reduced fat items or no fat, no sugar items such as salad dressings but I do not give my permission to eat a handful of cookies simply because the box says they are low fat.
The example I like to use is Licorice – The bag says LOW FAT – so we think licorice is good for us or at a minimum better for us than other types of candy. Read the label on a bag of licorice the next time you are in the store. There is hardly an ingredient you can pronounce. There is nothing natural or healthy about eating a bag full of chemicals.
When I first started this journey I cleaned out my cabinets – I had 5 or 6 bags of crackers, chips, cookies, macaroni and cheese, hamburger helper, white rice, pasta, cereal, boxed meals, granola bars etc.
I’m the type of person that if it’s in my house I will eat it and so out the door it went.
I then restocked my cupboards with things I have never even heard of before like Quinoa and Lentils. I bought reduced sodium Black beans, tuna, white northern beans, oatmeal, whole wheat pasta, brown rice.
I filled my refrigerator with fresh vegetables – spinach, mushrooms, lettuce, radishes, cucumbers, tomatoes, garlic, onions, zucchini, brussel sprouts, broccoli, cauliflower, sugar snap peas. Because fresh vegetables tend to spoil faster it forces us to eat them before they spoil. We used to go through a bag of potatoes in about 2 weeks, now I buy a 5lb bag that lasts us several months. While potatoes have some good nutritional benefits – especially for someone who works out a lot, for someone like me who is trying to lose weight I stay away from them….MOST of the time.
I’m not much of a veggie eater – I have my favorites but I have to force myself to eat them. It’s hard for me. My husband on the other hand could eat them everyday for every meal.
Our freezer is full of fish, shrimp, chicken breasts, turkey breasts, ground turkey or ground chicken, venison, buffalo, veggie burgers. I also buy frozen vegetables so I always have back up and the frozen allows variety without the worry of it spoiling if we don’t get to eating it.
I do still buy ham or pork chops or beef – we just don’t eat it very frequently. We enjoy an occasional brat – after all we are from Wisconsin.
I hear people say that eating healthy is expensive – and it can be. But if you stop buying the $3 box of cookies or sugar packed cereal and spend that $3 on vegetables it’s not costing you any more, you are just spending your money differently. Stop buying the ice cream, donuts, boxed meals and you will see that you really don’t have to spend any more – you just have to be smarter. You can utilize local farmer’s markets for vegetables in the summer or better yet grow your own garden.
I love fruit. I could live on it – it’s good for you – but let me warn you that it is full of natural sugars and if you are trying to lose weight too much of it can halt your weight loss. Obviously some are higher in sugars than others and you have to make the choice as to what is best for you. The closer you get to your ideal weight the more you can incorporate fruits into your diet.
Fruit can provide some valuable vitamins and minerals too that your boy needs. ( Potassium, antioxidants, Vitamin C, etc.) so if you cut out foods that typically provide you with those nutrients you will need to take a daily vitamin/multi mineral supplement. Most experts will tell you that you should take one anyways.
A good tip for grocery shopping is to shop the perimeter of the store - that is where you will find the fruits and vegetables, meat and fish and dairy - while you may not be able to avoid the aisles you should be able to drastically reduce what you buy from down those aisles!!
Eating right does take planning and preparation so you don't get caught without what you need to eat right. If you don't clean out your cupboards you will reach for what's there if you run out of what you should be eating. Don't keep it 'just in case'. Toss the bad stuff and buy the good stuff and be willing to spend some time preparing healthy meals instead of boxed meals.
Eating right does take planning and preparation so you don't get caught without what you need to eat right. If you don't clean out your cupboards you will reach for what's there if you run out of what you should be eating. Don't keep it 'just in case'. Toss the bad stuff and buy the good stuff and be willing to spend some time preparing healthy meals instead of boxed meals.
My husband is still amazed that I can whip up a healthy meal in less than 30 minutes.....Rachael Ray watch out!!!!!!!!
Wednesday, January 25, 2012
Being Healthy ....it's a Simple Math Equation...That Just Might Be The Most Challenging Problem You Have Ever Had to Solve
In my previous posts I have mentioned that as I began my journey I really had to understand, and then change my relationship with food.
To do this I needed to understand what exactly was in the food I was eating. I had to start reading the nutritional labels on the food. I found out early on that the more whole foods I bought (food that comes straight from the earth in its natural form) the less I had to worry about reading the labels because frankly, it can be very alarming when you can’t pronounce half the items in the ingredients list.
In addition I had to improve my vocabulary. At first I was overwhelmed by all of the terms. Glycemic index, metabolic hormones, insulin, human growth hormone, anabolic, catabolic…..the list goes on and on. I quickly learned that I would never fully understand all of the terms, nor did I have to.
I did what I could to absorb the information. I got my highlighter out and went through my books so I would know where to turn if I needed to look something up.
I posted a page I found in a magazine explaining how to read a nutritional label on the inside of my pantry cabinet.
I posted a page from a magazine about recommended portion sizes for different foods:
I realized I didn’t need to be an expert, I didn’t need to remember everything, I just had to know that the information was available and be willing to look things up or search out answers when questions arose.
It’s all about understanding how the body is designed to work and then taking a personal inventory to learn and understand how your body is or is not working and then making life changes that get your body working at its optimal level.
Everyone’s body is different. There is no cookie cutter solution.
I still get overwhelmed and confused. I struggle with what to eat to optimize fat burning and to fuel my metabolism. I worry about what fats are good fats, how much is ok? When is the best time to eat certain foods and in what combinations. Are amino acids good for you? Do too many halt fat burning?
I hesitate to start giving advice or sharing detailed information I think I learned because I am afraid I may state something incorrectly but my advice would be to learn all you can about carbohydrates – both slow and fast and try to understand what your body does with carbs. We need carbs – carbs can be good. We need fats – there are such things as good fats and we need proteins.
There is an equation for being healthy and the equation for each of us is different as far as how much of each is needed – Balance is key. Figuring out that balance is a bit more challenging. Again I am not an expert – this is what I have come to figure out along the way.
The Right Food + The Right Quantities + Fitness + Vitamins & Minerals + H20 + Sleep + Genetics = The best chance of a Healthy YOU.
To do this I needed to understand what exactly was in the food I was eating. I had to start reading the nutritional labels on the food. I found out early on that the more whole foods I bought (food that comes straight from the earth in its natural form) the less I had to worry about reading the labels because frankly, it can be very alarming when you can’t pronounce half the items in the ingredients list.
In addition I had to improve my vocabulary. At first I was overwhelmed by all of the terms. Glycemic index, metabolic hormones, insulin, human growth hormone, anabolic, catabolic…..the list goes on and on. I quickly learned that I would never fully understand all of the terms, nor did I have to.
I did what I could to absorb the information. I got my highlighter out and went through my books so I would know where to turn if I needed to look something up.
I posted a page I found in a magazine explaining how to read a nutritional label on the inside of my pantry cabinet.
I posted a page from a magazine about recommended portion sizes for different foods:
I realized I didn’t need to be an expert, I didn’t need to remember everything, I just had to know that the information was available and be willing to look things up or search out answers when questions arose.
It’s all about understanding how the body is designed to work and then taking a personal inventory to learn and understand how your body is or is not working and then making life changes that get your body working at its optimal level.
Everyone’s body is different. There is no cookie cutter solution.
I still get overwhelmed and confused. I struggle with what to eat to optimize fat burning and to fuel my metabolism. I worry about what fats are good fats, how much is ok? When is the best time to eat certain foods and in what combinations. Are amino acids good for you? Do too many halt fat burning?
I hesitate to start giving advice or sharing detailed information I think I learned because I am afraid I may state something incorrectly but my advice would be to learn all you can about carbohydrates – both slow and fast and try to understand what your body does with carbs. We need carbs – carbs can be good. We need fats – there are such things as good fats and we need proteins.
There is an equation for being healthy and the equation for each of us is different as far as how much of each is needed – Balance is key. Figuring out that balance is a bit more challenging. Again I am not an expert – this is what I have come to figure out along the way.
The Right Food + The Right Quantities + Fitness + Vitamins & Minerals + H20 + Sleep + Genetics = The best chance of a Healthy YOU.
Tools for Success
There are many suggestions on tools you can use to aid in your journey.
Here are the tools I armed myself with - not counting the books and exercise equipment I already noted in my blog earlier.
Journal - you should keep a journal and write in it everyday. I typically write how I am feeling, whether or not I had a good or bad day, what went right, what might not have went well. When I started I included my food journal in my journal and I just wrote down everything I ate. I no longer keep track of my food on paper - I graduated to using online tools to help track my food through Sparkspeople.com - It is a free site where you create a profile and track your nutrition as well as your fitness. Sparkspeople is really a go to site to find valuable information as well as providing tools to track your goals, nutrition and fitness. Check it out!!
I do also track my fitness minutes on the treadmill in an Excel spreadsheet. I started tracking it in Excel and it kind of gives me a nostalgic feel all on one spreadsheet of where I started and how far I have become.
Pedometer - I purchased a pedometer with the intent of tracking my steps and trying to reach my goal of 10,000 steps a day. I have to laugh, I ordered my first pedometer and wore it religiously for 3 days. It was clipped to my pants on the third day and as I was in the restroom I decided to change out of my jeans and into my workout clothes. I unclipped the pedometer from my pants and held it in my hand as I reached to flush the toilet, it fell out of my hand and into the toilet just as the toilet flushed and I could not respond fast enough. My $25 pedometer was gone - it flushed down the toilet in the blink of an eye. I immediately got back online and this time ordered two of them - one for my husband and one for myself. I haven't lost this one yet!!!
Heart Rate Monitor Watch - I purchased a heart rate monitor that comes with a band you put around your chest and then it measures your heart rate so that when you exercise you can keep your heart rate at an optimum level for weight loss.
Good Pair of walking/running shoes - I purchased my first pair of walking shoes for $80 - with my foot problems I wanted to make sure my shoes were not an excuse for me to not walk. When I reached 200 miles on my fitness log I bought new shoes - it is important to wear shoes that are not worn out. I have never worn out a pair of shoes by walking ever so I was happy to spend the $$ on a new pair of shoes. It was a nice treat acknowledging a job well done.
Camera - I have also taken pictures of myself at the beginning of my journey and then periodically throughout my journey - it is way cool to see the progress as your double chin disappears or your curves begin to show. I use it for inspiration when the journey seems slow.
These pics are not flattering but you can see the progress over time:
Here are the tools I armed myself with - not counting the books and exercise equipment I already noted in my blog earlier.
Journal - you should keep a journal and write in it everyday. I typically write how I am feeling, whether or not I had a good or bad day, what went right, what might not have went well. When I started I included my food journal in my journal and I just wrote down everything I ate. I no longer keep track of my food on paper - I graduated to using online tools to help track my food through Sparkspeople.com - It is a free site where you create a profile and track your nutrition as well as your fitness. Sparkspeople is really a go to site to find valuable information as well as providing tools to track your goals, nutrition and fitness. Check it out!!
I do also track my fitness minutes on the treadmill in an Excel spreadsheet. I started tracking it in Excel and it kind of gives me a nostalgic feel all on one spreadsheet of where I started and how far I have become.
Pedometer - I purchased a pedometer with the intent of tracking my steps and trying to reach my goal of 10,000 steps a day. I have to laugh, I ordered my first pedometer and wore it religiously for 3 days. It was clipped to my pants on the third day and as I was in the restroom I decided to change out of my jeans and into my workout clothes. I unclipped the pedometer from my pants and held it in my hand as I reached to flush the toilet, it fell out of my hand and into the toilet just as the toilet flushed and I could not respond fast enough. My $25 pedometer was gone - it flushed down the toilet in the blink of an eye. I immediately got back online and this time ordered two of them - one for my husband and one for myself. I haven't lost this one yet!!!
Heart Rate Monitor Watch - I purchased a heart rate monitor that comes with a band you put around your chest and then it measures your heart rate so that when you exercise you can keep your heart rate at an optimum level for weight loss.
Good Pair of walking/running shoes - I purchased my first pair of walking shoes for $80 - with my foot problems I wanted to make sure my shoes were not an excuse for me to not walk. When I reached 200 miles on my fitness log I bought new shoes - it is important to wear shoes that are not worn out. I have never worn out a pair of shoes by walking ever so I was happy to spend the $$ on a new pair of shoes. It was a nice treat acknowledging a job well done.
Camera - I have also taken pictures of myself at the beginning of my journey and then periodically throughout my journey - it is way cool to see the progress as your double chin disappears or your curves begin to show. I use it for inspiration when the journey seems slow.
These pics are not flattering but you can see the progress over time:
Tuesday, January 24, 2012
Falling Off the Wagon
I ate a giant cheeseburger from Kopp's today - for those of you familiar with Kopps' you know these burgers are about the size of your head and probably over 1000 calories.
Yup, that is what I had for lunch today. A year ago I would have worried that this slip up meant I was off the wagon and I would feel so terrible I would sulk for hours.
Not today - today I am smart enough to realize it was one meal and it is ok to eat crap once in awhile. The key here is ONCE IN A WHILE.
Of course there are a millions reasons why you should not eat a cheeseburger from Kopp's - portion size, fat content, cholesterol concerns, the spike in insulin from the large head size bun - I know this. I knew it when I ordered it.
Then why did I order it you ask? Because my weight loss journey includes giving myself permission to occasionally eat something I would consider a treat even if it isn't the best thing for me. I realized early on that deprivation is not a good way to live your life and if you deprive yourself long enough you will eventually give in and you will pig out and then you will really be sorry.
Sure, the optimum would be to ween yourself off of having cravings for such foods but I am not there yet. The next best thing would be to share the cheeseburger or to remove the bun, or remove the cheese or better yet, choose a salad or a grilled chicken sandwich without the bun instead. Again, I am not there yet.
I do occasionally order a chicken sandwich or salad instead of a giant cheeseburger. Matter of fact, more times than not I now order a healthier choice when eating out, just not ALWAYS.
I give myself permission to enjoy an occasional ice cream or candy bar or pasta with a heavy cream sauce but it's the exception and not the norm whereas it used to be the norm.
I hope to someday crave salads the way I crave macaroni and cheese but if that day never comes I know that I control what I put in my mouth, it does not control me. Moderation is key and getting back on the wagon and maybe even forcing myself to exercise a little longer/harder will help me stay on track.
The chemical reaction that happens inside our brain when we eat foods we love is real. It calms us and makes us happy, it releases endorphins and that is why we keep craving them. That is why we call them comfort foods. Problem is when the temporary 'high' goes away - we are then left feeling like a failure. You have to give yourself permission to eat these things as long as you get back on the wagon and don't fall off too often.
Try to ask yourself why you ate it, what purpose did it serve and always be aware of your relationship with food and focus on making it a positive relationship.
Damn, I thought eating a cheeseburger would be a funny topic for a blog but it sure did get serious in a hurry. I will try better next time to make you laugh. I guess it goes to show you eating a cheeseburger is no laughing matter when you still have 75 lbs to lose!!!!
Yup, that is what I had for lunch today. A year ago I would have worried that this slip up meant I was off the wagon and I would feel so terrible I would sulk for hours.
Not today - today I am smart enough to realize it was one meal and it is ok to eat crap once in awhile. The key here is ONCE IN A WHILE.
Of course there are a millions reasons why you should not eat a cheeseburger from Kopp's - portion size, fat content, cholesterol concerns, the spike in insulin from the large head size bun - I know this. I knew it when I ordered it.
Then why did I order it you ask? Because my weight loss journey includes giving myself permission to occasionally eat something I would consider a treat even if it isn't the best thing for me. I realized early on that deprivation is not a good way to live your life and if you deprive yourself long enough you will eventually give in and you will pig out and then you will really be sorry.
Sure, the optimum would be to ween yourself off of having cravings for such foods but I am not there yet. The next best thing would be to share the cheeseburger or to remove the bun, or remove the cheese or better yet, choose a salad or a grilled chicken sandwich without the bun instead. Again, I am not there yet.
I do occasionally order a chicken sandwich or salad instead of a giant cheeseburger. Matter of fact, more times than not I now order a healthier choice when eating out, just not ALWAYS.
I give myself permission to enjoy an occasional ice cream or candy bar or pasta with a heavy cream sauce but it's the exception and not the norm whereas it used to be the norm.
I hope to someday crave salads the way I crave macaroni and cheese but if that day never comes I know that I control what I put in my mouth, it does not control me. Moderation is key and getting back on the wagon and maybe even forcing myself to exercise a little longer/harder will help me stay on track.
The chemical reaction that happens inside our brain when we eat foods we love is real. It calms us and makes us happy, it releases endorphins and that is why we keep craving them. That is why we call them comfort foods. Problem is when the temporary 'high' goes away - we are then left feeling like a failure. You have to give yourself permission to eat these things as long as you get back on the wagon and don't fall off too often.
Try to ask yourself why you ate it, what purpose did it serve and always be aware of your relationship with food and focus on making it a positive relationship.
Damn, I thought eating a cheeseburger would be a funny topic for a blog but it sure did get serious in a hurry. I will try better next time to make you laugh. I guess it goes to show you eating a cheeseburger is no laughing matter when you still have 75 lbs to lose!!!!
H20 and the Scale
I have been pretty much fighting the same 10 lbs for the past 3 months.
Up 3 down 6, up 2 down 5.......it really is quite frustrating.
Most fitness experts will tell you to NOT weigh yourself more than once a week or even once a month, some will say don't focus on the lbs on the scale but rather how you feel and how your clothes fit.
I weigh myself every single time I go to the bathroom ~ again, I am not kidding. It has become a tool for me to stay focused. I learned very early on that I could not get discouraged when the scale jumped 5 lbs in a day when I knew I had not consumed 5lbs worth of calories.
I have come to understand my body and that it can vary 7 lbs in 12 hrs but come right back down the very next morning. I stand on the scale as a way to remind myself where I am and why I am doing what I am doing. I go to the bathroom first thing in the morning, empty my bladder and get naked and stand on the scale immediately upon waking every single morning. This is when I weigh my lowest everyday.
Some days it makes me smile. When I see the number on the scale read the lowest it has in 10 yrs it gives me strength to eat right that day or push harder on the treadmill to see if I can get the scale to drop even further.
On days when the scale jumps a few pounds I don't give in and say screw it, instead I watch what I eat more carefully, be sure I drink plenty of water and pray that it is temporary. I'm not saying I don't have bad days or fall off the wagon once in awhile and give in to a burger or something (I will discuss falling off the wagon in another blog entry) but when I do it is not because I am punishing myself because of what the scale reads.
And every time I reach a new low I try to tell myself that it's my new high and I never want to go above that weight again. Of course it doesn't happen - because I now understand my body better. I know my weight varies due to water weight and so I am careful not to beat myself up or set unrealistic goals.
I learned early on that your body doesn't know the difference between if your thirsty or hungry so when you think your hungry drink water first, if you're still hungry afterwards then you should grab something to eat that is healthy and you are likely to eat less as well.
Whether you avoid the scale like the plague or you use it as a tool to inspire and keep you grounded like I do, is up to you - you have to do what works for YOU. You have to do your homework and learn to understand your body.
While we can debate about the use of the scale - we cannot debate the role H20 plays in your body and the important role it has in aiding in weight loss and boosting your metabolism. The amount you should drink can be debated but what I found to work for me, is if you make water your go to drink when your thirsty and you drink water throughout the day when you start to feel a little hungry and if you are exercising - you will naturally drink enough water throughout the day, MOST days.
I know when I work out I easily drink about 48 oz just during and immediately after my workout - that is about half of my daily intake in about 2 hrs. I then have 22 hrs left in the day to drink a minimum of 48 more oz. - it becomes fairly easy over time.
Up 3 down 6, up 2 down 5.......it really is quite frustrating.
Most fitness experts will tell you to NOT weigh yourself more than once a week or even once a month, some will say don't focus on the lbs on the scale but rather how you feel and how your clothes fit.
I weigh myself every single time I go to the bathroom ~ again, I am not kidding. It has become a tool for me to stay focused. I learned very early on that I could not get discouraged when the scale jumped 5 lbs in a day when I knew I had not consumed 5lbs worth of calories.
I have come to understand my body and that it can vary 7 lbs in 12 hrs but come right back down the very next morning. I stand on the scale as a way to remind myself where I am and why I am doing what I am doing. I go to the bathroom first thing in the morning, empty my bladder and get naked and stand on the scale immediately upon waking every single morning. This is when I weigh my lowest everyday.
Some days it makes me smile. When I see the number on the scale read the lowest it has in 10 yrs it gives me strength to eat right that day or push harder on the treadmill to see if I can get the scale to drop even further.
On days when the scale jumps a few pounds I don't give in and say screw it, instead I watch what I eat more carefully, be sure I drink plenty of water and pray that it is temporary. I'm not saying I don't have bad days or fall off the wagon once in awhile and give in to a burger or something (I will discuss falling off the wagon in another blog entry) but when I do it is not because I am punishing myself because of what the scale reads.
And every time I reach a new low I try to tell myself that it's my new high and I never want to go above that weight again. Of course it doesn't happen - because I now understand my body better. I know my weight varies due to water weight and so I am careful not to beat myself up or set unrealistic goals.
I learned early on that your body doesn't know the difference between if your thirsty or hungry so when you think your hungry drink water first, if you're still hungry afterwards then you should grab something to eat that is healthy and you are likely to eat less as well.
Whether you avoid the scale like the plague or you use it as a tool to inspire and keep you grounded like I do, is up to you - you have to do what works for YOU. You have to do your homework and learn to understand your body.
While we can debate about the use of the scale - we cannot debate the role H20 plays in your body and the important role it has in aiding in weight loss and boosting your metabolism. The amount you should drink can be debated but what I found to work for me, is if you make water your go to drink when your thirsty and you drink water throughout the day when you start to feel a little hungry and if you are exercising - you will naturally drink enough water throughout the day, MOST days.
I know when I work out I easily drink about 48 oz just during and immediately after my workout - that is about half of my daily intake in about 2 hrs. I then have 22 hrs left in the day to drink a minimum of 48 more oz. - it becomes fairly easy over time.
Starting to Exercise - I'd Rather Have a Root Canal
Scared to death that I now had to actually move my body if this journey was going to take me where I wanted to go I had to figure out what I was capable of doing.
Just about every trainer or weight loss expert says to WALK. They make it sound so easy. I was afraid of exercise - just as much as I am of going to the dentist.
For someone with a history of back problems, a drop foot after failed back surgery, severe nerve pain, a spinal cord stimulator implanted in my back to manage my pain, a foot brace and a history of plantar fascitis - asking me to walk was like asking me to talk Spanish. I knew a few words but would need help to do much more than count to uno.
How the heck was I gonna exercise if I couldn't even walk?? I had to face my fears and find out what I was truly made of.
I cannot walk for long distances, especially outside, due to the uneven terrain. With a drop foot I have the inability to dorsiflex my toes and tend to fall on my face if I step wrong. I usually walk with a cane and occasionally even with a walker on my very bad days. I take pain medication just to get through my day. I have a wheelchair that I use if I want to go to the Mall or the State Fair or something big like that.
I knew I had to get moving and so I chose to buy a used treadmill. A treadmill has a flat surface so I didn't have to worry about uneven terrain. A treadmill also has handles so I could hold on as I walked. It appealed to me too that a moving belt would force me to walk or risk falling on my face and I wasn't willing to do that. I also liked the idea that I could do it in the privacy of my own living room without anyone watching or judging (or laughing) at me.
The problem with walking outside - especially if you have issues with pain - is that if you walk away from your house and then realize you are in so much pain you can't continue - how the heck are you supposed to get back home if your blocks away when you reach your wall?
So we forked out a couple hundred $$ and set the treadmill up in our living room so I was forced to stare at it everyday. While sitting in the recliner it seemed to scream at me - Hey FATSO - get your butt over here and get walking. It was not going to become a clothes hanger this time!!!
I remember the day as if it were yesterday - it was 4/15/2011 - the first time I used my treadmill I walked 6 minutes and walked at a speed of .5 mph. at a zero incline and I AM NOT KIDDING!!!! - I burned a whopping 18 calories. I cried. I asked myself what was the point.
I logged everyday I walked into an Excel spreadsheet and it is so cool to see now the progress I made in 10 months.
I am now walking 60 minutes a day - (2) 30 minute intervals at 3.0 mph at an incline of 6-8%. I have walked 92.74 hrs, 251.88 miles and burned 28,236.16 calories.
I would be lying if I didn't admit it has been the hardest thing I have ever done. There are nights I cry the whole time I am walking. I take extra pain pills to fall asleep some nights because it hurts so bad. I sit in our hot tub praying for the pain to go away....all in hopes that someday, just maybe, losing this weight will help my pain go away.
There are days I just can't do it. There are days I can't even do the 6 minutes but I have committed and I refuse to give up. I pray for strength everyday and pray that tomorrow will be a better day.
One year and a few weeks into my weight loss journey....finding myself one drop of sweat at a time, I am down 50 lbs but more importantly I am down 7 sizes!!!!!
I still have a ways to go to reach my goal weight of 150 lbs but armed with good information, a willingness to exercise as much as I can tolerate and a commitment to find myself, I am willing to make this journey a lifelong one.
This is how I know THIS TIME IS DIFFERENT!!!!
Just about every trainer or weight loss expert says to WALK. They make it sound so easy. I was afraid of exercise - just as much as I am of going to the dentist.
For someone with a history of back problems, a drop foot after failed back surgery, severe nerve pain, a spinal cord stimulator implanted in my back to manage my pain, a foot brace and a history of plantar fascitis - asking me to walk was like asking me to talk Spanish. I knew a few words but would need help to do much more than count to uno.
How the heck was I gonna exercise if I couldn't even walk?? I had to face my fears and find out what I was truly made of.
I cannot walk for long distances, especially outside, due to the uneven terrain. With a drop foot I have the inability to dorsiflex my toes and tend to fall on my face if I step wrong. I usually walk with a cane and occasionally even with a walker on my very bad days. I take pain medication just to get through my day. I have a wheelchair that I use if I want to go to the Mall or the State Fair or something big like that.
I knew I had to get moving and so I chose to buy a used treadmill. A treadmill has a flat surface so I didn't have to worry about uneven terrain. A treadmill also has handles so I could hold on as I walked. It appealed to me too that a moving belt would force me to walk or risk falling on my face and I wasn't willing to do that. I also liked the idea that I could do it in the privacy of my own living room without anyone watching or judging (or laughing) at me.
The problem with walking outside - especially if you have issues with pain - is that if you walk away from your house and then realize you are in so much pain you can't continue - how the heck are you supposed to get back home if your blocks away when you reach your wall?
So we forked out a couple hundred $$ and set the treadmill up in our living room so I was forced to stare at it everyday. While sitting in the recliner it seemed to scream at me - Hey FATSO - get your butt over here and get walking. It was not going to become a clothes hanger this time!!!
I remember the day as if it were yesterday - it was 4/15/2011 - the first time I used my treadmill I walked 6 minutes and walked at a speed of .5 mph. at a zero incline and I AM NOT KIDDING!!!! - I burned a whopping 18 calories. I cried. I asked myself what was the point.
I logged everyday I walked into an Excel spreadsheet and it is so cool to see now the progress I made in 10 months.
I am now walking 60 minutes a day - (2) 30 minute intervals at 3.0 mph at an incline of 6-8%. I have walked 92.74 hrs, 251.88 miles and burned 28,236.16 calories.
I would be lying if I didn't admit it has been the hardest thing I have ever done. There are nights I cry the whole time I am walking. I take extra pain pills to fall asleep some nights because it hurts so bad. I sit in our hot tub praying for the pain to go away....all in hopes that someday, just maybe, losing this weight will help my pain go away.
There are days I just can't do it. There are days I can't even do the 6 minutes but I have committed and I refuse to give up. I pray for strength everyday and pray that tomorrow will be a better day.
One year and a few weeks into my weight loss journey....finding myself one drop of sweat at a time, I am down 50 lbs but more importantly I am down 7 sizes!!!!!
I still have a ways to go to reach my goal weight of 150 lbs but armed with good information, a willingness to exercise as much as I can tolerate and a commitment to find myself, I am willing to make this journey a lifelong one.
This is how I know THIS TIME IS DIFFERENT!!!!
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