Friday, September 25, 2009

My Baby Steps to Fitness or A Very Long Post

I wanted to post some things that have worked for me for weight loss. Plus, I should share my current weight. Public humiliation is a great way to boost motivation.

Starting Weight: 180 lbs
Current Weight: 162.2 lbs

That is right, ladies (I don't think any gentlemen read this.... very few ladies do at that), I have lost almost 18 lbs! My starting weight for the Biggest Loser Extravaganza was 166. It’s a little sad I can't count the first 14 pounds lost, but, well, I don't care that much. I am just glad I lost them. Let's hope they can't find their way back home. If you see them, and they beg for your help, please, give them false directions.

My goal weight is 130 lbs. I am 5'6'' so I think that is a healthy weight to shoot for. My friend Danielle keeps expressing concern about my goal weight. Just this morning she said, "I think I like you with a little meat on your bones." I retorted smartly, "No, you will like me without the weight too, because we are friends." She laughed and said that was true.

My custom, self-created guidelines are as follows:
-Water, water, and more water. Take your water bottle everywhere. I am really starting to prefer water, but I don’t deny myself if I want a soda, just have a small glass. I like Crystal Light, but I try to shy away from artificial sweeteners, because of the negative possibilities. Artificial sweeteners may actually cause the body to not metabolize foods correctly. Scary. Plus, some artificial coloring as associated with issues like ADHD. Something we have enough of in our house. I digress…

-Smaller Portions. Serve yourself half of your “normal” portion. This is great for me because I am a huge over eater. So my half portions are probably barely smaller than regular servings. Have snacks (yes, they should be healthy) between meals to curb hunger. When I first started the smaller portions I was so hungry, but after about a week I was fine.

-Eat when you are hungry. Once you adjust to the half portions then you will learn to listen to your body and the cues it gives for real hunger and how it feels to be satisfied and not over full. Drink a glass of water before diving into a big meal… I heard that sometimes your body will signal hunger when it may just need hydration… anyone heard otherwise?

-Exercise daily. Start small... take the stairs. I usually skip Sundays or sometimes, just go on a family walk. Get creative. Get out of the mind set that only going to the gym counts as exercise. Go for a walk. If the kids are playing in the yard do jumping jacks. If they are watching TV do crunches on a ball. My 2 year-old loves to jump around while I do jumping jacks and my 4 year-old gets to practice counting skills by counting them. Sometimes the kids and I race to the fence and back or we play chasing games. If you can change your lifestyle to being more active continuously throughout the day, rather than the once a day allotted time, it helps.

-Buy healthy snacks. If the junk food is around you are going to eat it. Some of my favorites. Apples and peanut butter, string cheese, almonds, yogurt, pretzels, etc.

-No Deprivation. If you need some chocolate, eat some. Just try to limit the portion. I grab a few chocolate chips. Try to satisfied with fewer and fewer. This helps me control the binging, and I am really starting to be satisfied with the small portion. It is strange. I also switched to buying my favorite chips (Ruffles Sour Cream and Cheddar) in the 99 cent bag. I had to do this, because I would eat the big bag in a day. Sad, but true. I have no control when it comes to chips. Oh, Doritos. Why do I love the cheesy kind best? Anyway, the point. Control is slowly building because I don’t deprive myself of anything. This way I am gaining better eating habits through baby steps. “It really works.”

-Acknowledge positive and be grateful. I have a friend that looks in the mirror daily and tells herself 10 positive things about her body. She does this in the buff…. It sounds like it would make you like your body less, but actually the few times I have done it I have walked away feeling better about my body and being grateful for it. So, find the positive about your body and recognize them. Start small. For example: “I have nice eyes.” (Heaven forbid I get rid of those…. “Jo, how could you, your one beauty!”) “I might be slow, but I have great endurance in my workouts.” “I have all my limbs.” “I have a full head of hair” “I might be struggling with adult acne, but at least my skin is mostly clear…..” and so on.

-Get adequate sleep. I am still working on this one.... I have trouble being motivated to sleep when the kids are asleep and I have a quiet house. Relax. Meditate. Turn off the radio once in a while. Clear your head.

If all else fails look at President Hinckley’s Be’s from a health perspective.

Be Clean. Be Still. Be True. Be Grateful. Be Motivated. Be Humble. Be Smart. Be Positive. Be Prayerful.

I feel like I am forgetting something.

Now, go and make your own list. What do you do? Any tricks you want to share?


Jill Kaufusi said...

Oh when I was trying to lose weight I just kept a food log and counted my calories. It worked super well.

Connie said...

You rock! That is awesome! I need some motivation...perhaps I'll get it from you!

Lindsay said...

I agree with not having junk in the house and not drinking soda. (Dad would say, "Don't drink your calories".) It seems that when I do indulge in junk foods, I crave them more.

When I bake desserts I always reduce the amount of sugar and fat. Now I am accustomed to less, some things are too sweet.

Dad also has stated a 90/10% rule. If 90% of your diet is healthy--whole grains, fruits and veggies--then you can indulge 10%. Life is too short to cut out all treats.

I try to at least go on a walk or a little yoga everyday if I don't get a chance to do cardio.