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Weight Loss Journal Writing

January 26, 2012 By 1 Comment
weight loss tracker week 10

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As many of you know I am on a quest… a quest to lose weight and be healthier.  This is not a New Years resolution but something I have been working on for 6 months now.  I feel like this time is different.  I am working hard at making real life changes.  The first thing that I am doing differently is journaling.  Weight Watchers suggests that you do it, nutritionists suggest that you do it, even many counselors are having people journal for weight loss.  I am now a huge fan.  Journal writing is working for me for many reasons.

  1. Getting it Out:  Let’s face it, none of us who are over weight are fat because we want to be.   Many times it is not even because of anything more than dealing with our demons.  We all have them.  We all have reasons for emotional eating.  It is not usually that we are so hungry we just cannot stop.  It is often that we are eating to feel better.  We then overeat and from that point we are filled with worse emotional baggage than we started with.  I have found that stopping myself in my tracks and writing in my journal has helped a lot.  I can look back and see what my triggers are and I can get whatever is “eating” me, out of my head.
  2. Planning:  Writing in a journal has offered me the opportunity to really plan.  I do not mean that I am planning meal by meal.  It is so much more than that.  I have been able to plan social eating.  I have been able to review in my head and on paper different techniques for avoiding picking, overeating and even plan for meals.  In my journal two days before Thanksgiving I did something I still find to be quite silly.  I drew a picture of a plate and put how much space each item at dinner should occupy on my plate.  I know that it seems quite silly but it worked and I continued to lose weight over Thanksgiving.  I also found that my weight loss slowed over Christmas week.  My journal was also not touched that week.  Since there was no plan, I was not able to be successful.
  3. Track Weight Loss:  In the front of my journal I have dates and weights.  It is a quick way to track how I am doing.  I am also able to go back and reference how I was feeling emotionally during peeks and valleys.  I even track my period in relation to weight loss.  This enables me to look at the whole picture and not get stressed.  In tracking my weight I have determined that I gain up to 7 pounds the week before my cycle begins.  This has enabled me to remain calm even though the scale is moving in the wrong direction.

All in all I believe in the power of the journal.  I have filled three one subject notebooks front to back over the past 6 months.  I have found this to be a positive way to assure that I stick to eating healthy and that I am emotionally happier.   If you do not journal I would very much suggest that you try it as part of your weight loss journey as well!

Becca

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Happy New Year: Weight Watchers Ice Cream

January 19, 2012 By Leave a Comment

Along with so many others I struggle with my weight.  For the past 6 months I have been working very hard to shed all of this extra weight that I have put on.  I have lost a total of 66 pound since I had my son in July.  I have found that calorie counting is an effective, simple way to go.  A few days before Christmas I received the best package of all from MomSelect and Weight Watchers.  In a box, in a cooler, packed on dry ice was the most wonderful thing of all!  It was a cooler full of Weight Watchers Ice Cream Treats!

I know that many of you have to be wondering how they were not only taste wise but also calorie wise.  These great treats varied in calories. They were the perfect way to end the day.  It is how I reward myself when I am trying to lose weight.  If I have a good day and stay under my target calories I will treat myself to a treat.  To be honest I have been buying these Weight Watchers treats for the past 6 months while I have been trying to lose weight.  I was super excited to see new flavors in my box of treats.  I know that you are dying to know what I tried and what I thought so here it is.

The first ones that I tried were the Weight Watchers Dark Chocolate Raspberry Cheesecake Ice Cream Bars.  I know that it is a mouthful to say but the name is well worth the taste.  It had sweet, chocolate and was big enough to last through the pleasure.  The only thing that I noticed is that it is a little too artificial tasting for me.  I am not saying that I did not eat them.  I am also not saying that I would not buy them to eat again.  The dark chocolate was just enough to give you that chocolate fix while you are watching your calorie intake.  These Dark Chocolate Raspberry Cheesecake Ice Cream Bars only have 110 calories and are so worth it!

The next ice cream bars I indulged in were the Weight Watchers Dark Chocolate Dulce de Leche Ice cream Bars.  These were by far my favorite of the bunch.  They have a creamy caramel taste and are again covered in my favorite thing… Chocolate!  The biggest trouble with these is that the kids also LOVED them!  This meant that it was not long before they were gone.  I have been back to the store to get more of the Weight Watchers Dark Chocolate Dulce de Leche Ice Cream Bars.  They are only 120 calories and well worth it!  I highly recommend these treats!

 

Weight Watchers Chocolate Dipped Strawberry Ice Cream Bars were not a disappointment either.  Even though I am not fond of strawberry ice cream, these ice cream bars did not let me down in anyway.  Just as the others these were a wonderful way to end the day!  They have only 100 calories which make them the best bet yet calorie wise.  I think that it is again important to mention that the kids LOVED these ice cream bars and that I was lucky to get one at all!  If you like chocolate and you like strawberries you will love these treats.

 

I was so excited to see the Snack Sized Chocolate Fudge Bars in my cooler.  I love the giant chocolate fudge bars but do not always feel like I have been good enough to justify 100 + calories.  These Snack Sized Chocolate Fudge Bars are delicious and are only 45 calories each.  This means that if you have had too many calories in a day but really need a fix you can indulge.  It also means that when you CRAVE chocolate, you can have 2 and still not be over doing your calorie intake.  These also hide well in the freezer due to their compact size.  I was able to have some before the kids found them!

 

 

These were another delicious option for those days that you are a little short on calories.  These Weight Watchers Dark Chocolate Raspberry Ice Cream Bars are only 80 calories but do not lack in flavor at all.  They have some extra chocolate shell and are creamy and delicious.  Not only did I have to fight the kids for these ones but I had to fight Rob as well.  I only wish I had a lock for my freezer.  It may be worth the investment.

 

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Enhanced by ZemantaI would like to thank Mom Select and Weight Watchers for this wonderful opportunity.  I feel that Weight Watchers has hit the nail on the head with these wonderful new treats.  Not only do I enjoy them for their taste but they are a great treat when you are trying to lose weight.  I was amazed at how much the kids enjoyed them as well.  I think that it is important to teach them that it is alright to have a treat but that overdoing it is just not necessary.  The fact is that they have a genetic disposition to be overweight.  It is my goal to try and teach them to eat the right foods and enjoy a treat or two a day.  These is no need to over do.  Happy weight loss in the new year!
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Weight Loss: The Power of Small Goals

October 26, 2011 By 3 Comments

Well now that I have had a baby I have been back on the wagon.  In 10 weeks I have lost a total of  17.4 pounds and I could not be happier.  As many of you know I

day 1 of 30 - 135 lbs

Image by skampy via Flickr

have struggled with my weight my entire life.  Some of the struggle is emotional, some of the struggle is physical… all of it is hard.  This time I am having more success losing weight than ever before.  I feel like it is melting off of me.  There are some things that I am doing differently this time that I feel are contributing to my weight loss success.

  • Goals:  I know that this sounds simple and old school, but it is working.  I have set a large goal for myself that I will lose 32.8 pounds by December 31st.  Because I often find big goals to be overwhelming I decided to switch it up a bit.  I have established several small goals along the way.  One small weight loss goal was to lose 2 pounds by the time I was off to a wedding.  Another small goal is to lose 1 pound by the time I went away for the weekend.  I keep choosing small events in my life and set a small goal to achieve.  Some small goals I have achieved and some I have not been able to.  I just start fresh each couple days to couple weeks with a new small goal.  Eventually my small goals should add up to my big goal.  So far I am still on track to being able to achieve that goal.
  • Calorie Counting:  While this is an old technique I am finding that it is working.  I roughly count my calories each day.  I aim for 1200 calories.  Some days I am over and some days I am not.  It is a rough estimate.  I have been trying to reduce my carbs. based on my pre-diabetic status.  So far the 1200 calorie goal is going well.
  • Substituting:  In addition to counting calories I have been thinking of ways to enjoy foods without eating unhealthy choices.  I have been putting Humus on my chicken wraps for lunch instead of mayonnaise.  I also have been skipping salad dressing and tasting the natural flavor of veggies.  I have been putting artichokes, olives, apples and many new and different flavors into my salad and am really enjoying it.  In addition I have eliminated butter from my diet.  I do use butter spray and olive oil from time to time but I avoid too much of any of these.
  • Walking:  While I have not been great about exercise I am really trying to incorporate it more into my weight loss plan.  I have been trying to take the kids out for a walk at least twice a week in order get moving but I know there could be more.  I am sure that increasing this will be a goal in the next few weeks but for now walking 2 days a week is reasonable.  The best thing is that the kids enjoy it
  • Weight Loss Journal:  I know that Weight Watchers encourages using a journal.  For years I have resisted it but the truth is that I have found it to be quite helpful.  Please do not confuse journal writing with tracking calories. Every few days I sit in a quiet room, alone, and write in a journal.  I try to get a hold on my emotions, anxieties, failures and successes.  I have found that getting all of these things out of my head have been helpful.  I am an emotional eater and needed to figure out another way to channel my emotions.  I write until I have nothing else to say.

So far this is how I am finding success in this chapter of my weight loss journey.  If you are interested please join me.  You can visit me on facebook at Becca’s Belly Busters.  I would love the company!

Becca

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Great Insights from Dr. Shawn Garber on Dr. Oz

May 16, 2011 By 3 Comments

On April 4th I watched Dr. Oz with wide eyes.  I have been struggling with weight for most of my life.  Although I am currently expecting, I am sure that weight will once again be a concern come July.  Dr. Oz did a show all about Bariatric Surgery.  Dr. Oz began the show having a slightly negative view toward Lap Band Surgery but by the end I think he could see the benefits that so many people have seen in the past.  Dr. Garber was a guest on the show on April 4th.  Dr.Shawn Garber has performed 2,000 surgeries which is what I consider to be an expert in his field.

On the Dr. Oz show Dr. Garber explained a lot about how the gastric band is now inserted.  They now go through your belly button with minimal scaring.  No more cutting a huge incisions in your stomach.  Now it is a quick 30 minute procedure that can change your life forever.

As Dr. Oz and Dr. Garber stressed, gastric banding is not a quick fix.  It is also not a miracle.  You still have to follow a VERY rigid diet, exercise and work on the emotional void that food fills.  Hard work will still be a driving force but the odds of that hard work paying off are higher.  85% of all diets fail.  On the other hand gastric banding has an 85% success rate.  These are numbers that are hard to deny and certainly hard to argue.

 

The trouble is that you really have to be in for a life long change.  Eating will never be the same.  There will never be another diet coke in my hand.  There will never be a full meal.  It will all be different, forever.  On the other hand, it is important to look at what there is to gain.  Confidence, being able to run and play with my kids again and being comfortable in my own skin should be priceless… Shouldn’t they?

I researched Dr. Shawn Garber and was able to find his website.  It seems as if he is only a little more than an hour from here.  I am seriously considering calling for an appointment once I have this baby.  Imagine how my life could change with losing 100 or more pounds!  It could be worth it.  Either way it seems as if lap band surgery is certainly worth looking into.

Becca

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Weight Loss: Calorie Counting Application

April 7, 2011 By 5 Comments

The world is so full of apps these days.  There are apps for IPhones and apps for DROID phones. There are apps to say where you are, there are apps to play games, there are apps to tune your guitar.  This week I discovered an application on the DROID that could be helpful rather than time wasting!  There are phone applications that will help you with your diet!

We all know how hard it is to track calories in and calories out through out the day!  We get to work or out with the kids and forget about recording our food intake.  Now there is a solution to keeping track that involves no paper and no pencil and the best part is that it is a free app!  You just cannot beat free!

“Myfitnesspal” is a DROID application that does it all as far as weight loss.  Once you begin using this application you are asked to input your weight, height, how much weight you would like to lose, and how fast you would like to lose it.  They then advise you how many calories you should eat each day in order to reach your goal, in the amount of time you stated.  Each day you can input your current weight and see the pounds melt away.

The best part of the “Myfitnesspal” application for the DROID is that it scans the bar codes of the foods you are eating and inputs all of the caloric information for you.  You simply take a picture of the bar code with your phones camera and you are on your way.  The “Myfitnesspal” application does the rest!  It is like a free version of Weight Watchers all in the palm of your hand.  The only down side I can see is that this DROID application eliminated your excuses!

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Weight Loss: Feeling Defeated

September 9, 2010 By 12 Comments
Weightloss pyramid.
Image via Wikipedia

Well I know that I have not posted my progress in the weight loss area recently.  That is because there has not been progress.  I have actually had a summer of regression!  I hate to have to admit it but it is the truth.  I have GAINED 26 of my 36 lost pounds back.  I am back to feeling depressed, tired, and worst of all FAT!  So now is the time to do something!  I have been thinking about going back to weight watchers but have decided that I was doing well with my own program.  My own program also is free!   I have spent the past few weeks thinking of a way to keep my motivation up.  A way to assure that I stick to the journey of losing weight.  I know that there are a few things I need to do in order to be successful.

  • Rember why I began this weight loss journey:  I think that it is important for me to look back at my earlier posts and see why I decided to lose weight in the first place.
  • Evaluate my portions:  I think that examining how much I am eating will be a great first step in getting back into the weight loss groove.
  • Get active:  This is one thing that I know helps a great deal.  Getting out and getting moving is a vital component to any weight loss diet.
  • Stop drinking Soda:  I know that this sounds silly to those who know me.  I ONLY drink Diet Coke.  The trouble is the carbonation.  It expands your stomach which means you have to eat more to feel full.  The trouble is that I find it to be quite addicting.
  • Get family on board:  When I began my weight loss journey I somehow was able to get our extended family on board.  It was nice that Sunday dinners were always healthy and that we were there to support one another.  Getting everyone involved again is an important step for MY success.  I need people to talk to and to remind me that I am doing well.  It is just the type of person I am!
  • Make a Shopping List:  I know that I do better when I make a list of specific foods I need to buy at the grocery store.  This technique helps me to avoid things such as ice cream and other sweets as well.  I also need to remember not to go to the store hungry!  That always presents a problem.

In my head I know that there are the first steps to a healthier life.  I need to get my head into it before I will be a success.  I did go for a walk yesterday which was quite helpful!  I am thinking about a hike this weekend which should kick off eating healthier.  Who can exercise and then eat badly?

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Weight Loss: Falling Off The Wagon

May 25, 2010 By 5 Comments

The past few weeks I have been having a terrible time.  I have fallen off of the wagon.  I think in fact that the wagon is dragging me and running me over.  Today, for about the 100th time in the past 3 weeks, I am going to make an effort to jump back onto the waggon an bring it all back under control.  I have do ne so well and I just cannot throw it all away now.  I must continue on and be a success.

covered wagon
Image by Nancee_art via Flickr

Here is my action plan for the day:

  1. Eat breakfast.  I know it seems simple but I am not a morning person and I have tons or trouble getting up and eating.  I have already accopmplished this goal so I am happy to say that I can check this one off.
  2. Make a list of things to do today so that I will not be tempted to eat badly.
  3. Plan out meals for the remainder of this week.  I just know that if I can go into the rest of the week with a plan I will be more successful.
  4. Eat a healthy lunch.  I keep telling myself that this does mean not licking the peanut butter knife!  That is a really hard thing for me.
  5. Take the kids to the park and walk while they play.  This does not always go as planned but I will give it a shot.
  6. Look back at why I started this journey in the first place.  I am hoping that this will help me remember why I want it as well as show me just how far I have come.
  7. Think of one good thing about myself.  I will admit that I have been in a funk.  Perhaps some Pollyanna thinking will help to pull me out of it!
  8. Eat ice cream.  I kow this sounds rather odd!  I of course mean my Skinny Cow ice cream.  Ending a good day with a reward seems to keep me focused.
  9. Weight myself.  It has been about a week and I am sure that after this weekend I have gained about 10 pounds.  Sure some of it is water but you can only use that excuse for so long!
  10. Try… This is a big one.  I am going to remember that is at first I do not suscees… try try again!

I am off to what I am hoping will be a good day.  Let’s hope that the wagon slows down a bit so that jumping back on is a little easier.

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Weight Loss: How To Be Successful

May 13, 2010 By 5 Comments
The updated USDA food pyramid, published in 20...
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I have been working on this weight loss journey for over 5 months now.  I have lost a total of 36 pounds!   With every pound I lose I feel a little bit more confident that I will continue to be successful.  Many people entering into a weight loss journey wonder how they can be successful.  I have just a few tips for those of you who wondering what the keys to success are.

  1. BELIEVE: I know it sounds simple but if you believe you can do it… you will.  I also think that you have to believe that you are worth it!  This is a tough step for many people who are trying to lose weight.  I wake up every morning and remind myself that I can do it.  I believe in myself.
  2. COUNT: This can mean a great number of things but for success it is important to discuss calorie counting.  Calorie counting is important.  It is vital in order lose weight that you burn more calories than you take in.  There are a few great sights with activity calculators that help to make this task easier.  Fitness Partner has a great activity calculator.  It is extremely easy to use.  All you need to do is enter your weight and the duration you plan to exercise into the calculator and a printable list of calories burned per activity will appear.  CaloriesPerHour.com also has an easy and wonderful calculator.
  3. MOVE: I know it stinks when you first start your weight loss journey but exercise is a vital part of success.  The more you move the more you lose.  In the beginning you may be able to lose without moving but the longer you are invested in losing weight the more necessary exercise becomes.  So get out there and walk if nothing else.  Do it alone, with friends or with the dog.  Just get out there and move.
  4. NEW: On this weight loss journey to a new you it is important to remember that you need to focus on new.  No I am not talking about clothing, although that is needed also.  The thing that needs to be new is your food.  It is important to switch it up some.  Studies have shown that people who eat the same breakfast every day become unmotivated.
  5. SUPPORT: It is important that you find some support.  This can be a family member, a friend, or even a stranger.  Yes I know that a stranger sounds unlikely but in situations such as Weight Watchers meetings many people find that there are people they relate to.  It is also nice to have someone removed from your life helping you with your journey.

I am still hoping to reach my first big goal… Lose  pounds by the time the kids are out of school.  I figure if the people on the biggest loser could lose 100 pounds in 17 weeks I can certainly lose another 14 pounds is 7 weeks.  It is an average of 2 pounds a week so I will have to work really hard.  I just have to believe, move, remember new, count my calories and most of all remember all of the wonderful support I have!

Becca

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Weight Loss Journey: Week 14

April 10, 2010 By 1 Comment

This weeks weigh in was a nice change.  For the past 3 weeks my weight has been the same.  I have bounced back and forth.  It has been quite discouraging.  I decided to try to get back on track this week and it worked.  I lost 2.2 pounds this week.  This makes a total loss of 31.2 pounds so far in 14 weeks.  This is an average of 2.2 pounds a week.  I am still on track for achieving my first big goal.  This goal is to lose 50 pounds by the time the kids are out of school.  I have 19 pounds to go.  I will need to lose an average of 1.7 pounds from this point on in order to achieve my first big goal.

I have to admit that I cannot remember the last time the scale read the number it did this morning.  I am so proud of myself.  I wrote the wrong number in my calender this morning thinking that I was still 10 pounds heavier.  I was shocked when I went back and looked at the scale again.  I am feeling really good about it and it has inspired me to continue.

I know that I have not posted in many weeks.  I have slacked in my writing but not in my progress.  I am vowing as part of my re-dedication to this weight loss to post weekly again.  I would love to hear how you are all doing.

Becca

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Weight Loss: Week 5

February 8, 2010 By 6 Comments
A man and a woman performing a modern dance.
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On Saturday I completed 5 weeks of my weight loss journey.  I am happy to report that I lost another 2.8 pounds.  That made a total loss of 20.2 pounds in 5 weeks.  I am so excited about my continued success.  Weight is something I have struggled with my ENTIRE life.  It is something I have never been able to let go of.

Many people who are successful say that you have to loose weight by letting go of your past.  I have thought about my head a lot this week.  Time and time again I thought about excuses.  I am full of excuses and have been for MANY years.  The thing that got me thinking about these excuses was watching The Biggest Loser last week.  A woman, Miggy, had her appendix removed and the very next day walked 14 miles!  All I was thinking while watching was that I would have used that surgery as an excuse.  I would have given up.  I guess that is what got me thinking.  In the past I have used so many things as excuses.

As a child and teenager I was a dancer.  I LOVED TO DANCE!  I took classes 6 days a week.  It made me so happy.  I was fit and truely enjoyed it.  I still miss it to this day.  When I was 14 I hurt my knee and never danced again.  My parents took a conservative approach in treating it.  I stopped dancing and did nothing physical for a year.  In that year betweem 14 and 15 I gained over 100 pounds.  My weight has been an issue for me ever since.  I also spent years using my knee as an excuse.

When I was pregnant with Abigail my pelvis separated.  I cannot begin to tell you the pain.  I spent about a month in the hospital and could not walk without crutches for about 6 months!  After a lot of time if healed but is arthritic.  For years I used my pelvis as an excuse.

Two years ago I shattered the first three metatarsals in my foot.  It still hurts to this day but has become another excuse.  I cannot walk right.  I am forever in pain.  It is swollen and ugly.  It is still just another excuse.

If this woman Miggy could walk 14 miles after surgery, why do I use excuses.  I am pretty sure that I am not alone in my excuse using.  I think that we all do it.  This week I am going to try and eliminate my excuses.  They have been holding me back.  They have made my body and mind unhealthy.  They have to go.  What excuses do you use?  How will you overcome them?

Becca

Please do not forget to join my facebook group Becca’s Belly Busters.

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