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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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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: Week 5

February 8, 2010 By 6 Comments
A man and a woman performing a modern dance.
Image via Wikipedia

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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