Sunday, May 30, 2010

Exercise Is VITAL

I've had a bit more time this go around to focus on what actions have got me to this point and what actions are necessary to make this weight loss change. I am much more knowledgeable this time than any other time I "dieted" in my life. I don't really like to use the word "diet" as a verb, as it implies it is a temporary action and this lifestyle change CANNOT be temporary.

Several years ago I bought the Nordic track Viewpoint 3200 treadmill. I have to say, after a few years of being mostly a catch all - my treadmill has become my best therapy. I love the thing! It is jammed packed with monitors, options to tailor a workout - and it also has a fan and cable TV - both which make a workout much more comfortable!

Since starting Weight Watchers, I haven't missed a single day of working out on my treadmill. Each day, I've increased the intensity. For example, today was my most intense workout yet, with walking 3mph with my incline set to 3 for 30 minutes. Yeah, it was a day of 3's. I burned 230 calories. I plan to always use my treadmill to get in a half an hour walk each day - it's just healthy, convenient exercise.

But, I also realize that I need to work other parts of my body. Last night, I spent 30 minutes doing different types of exercises from On Demand Fit TV on my cable box. I had to jump between several different types of cardio but all gave me, what I felt and what was reflected on my heart rate monitor, as an moderate to intense workout. So, I decided to add a few things to my weekly exercises.

I ordered Richard Simmons Sweatin' to the Oldies DVD box set (7 discs). While it seems silly, I think the movements will be a good starting point for me. I've never been one that is good at mimicking movement. I need practice that requires simple movement and then, move up from there. Speaking of moving up, I also purchased a Jillian Michael's workout box set that includes 30 Day Shred and Yoga Meltdown, along with two other titles. The nice thing about Jillian's DVD's is she has multiple levels of workouts. While Level 1 will surely be a challenge for me, at least I'll be moving my body and working up to getting better at the individual programs.

I really believe spending 30 minutes on the treadmill and spending 30 minutes with a DVD will greatly improve my weight loss. It's A LOT more activity than I've ever had in my life. I'm slowly getting some of the equipment used on the DVD's - eBay is a great place to visit. A stabilizer ball meant for my weight is half the price on eBay compared to the sporting good stores - same with the exercise mat.

I'm really excited about all this activity! I feel so great after I've finished and I know I'll just keep feeling better. It truly is an almost addictive feeling.

Saturday, May 29, 2010

Not Every Dinner Needs White Starchy Stuff

I think I grew up much like the majority of people in the US with the idea that dinner is meat, potatoes and a vegetable. This kind of thinking can easily cause excess weight and is certainly a really bad combination for someone already dealing with a weight issue.

Prior to starting this journey, our dinners were often some kind of meat, something potato, rice or pasta based as a side dish and then some kind of veggie as an afterthought.

However, I've come to realize, in this short period of time, that not every dinner MUST have some white starchy stuff.

On tonight's menu?

Lean Grilled Pork, Fresh Corn on the Cob (yes it is a starch, but it is also a great source of dietary fiber), a mix of black beans, edamame, snap peas and carrots (again, high in fiber but also protein and so yummy). If there is still some hunger at the table we have some fresh watermelon and cantaloupe.

Potatoes, pasta, white rice (well preferably brown rice) all have their place in our diet. But, they certainly aren't necessary every night of the week - diversity is key.

Friday, May 28, 2010

Days 1 and 2

Wow, I feel fantastic. It really is amazing how drastically different I feel from eating right and exercising for just two days. The truly amazing thing is the lack of hunger involved with the Weight Watchers program. I have set up my meal plan where I graze, all day long. I eat every one to two hours, but I eat something of extremely low point value. By doing this, I never get the feeling of “omg I’m starving” and in turn, nip any form of temptation of over indulging before it can even occur. It also just keeps my metabolism moving.
I have gone on and off weight watchers many times. However, really, this time is different. One thing making a huge difference is everything I have learned about the human body in my college courses. I had an entire term on Nutrition and Dietary Therapy and I know, in detail, the biological chemistry involved with what we eat and how our body uses it. Right now, I find that knowledge is so extremely valuable as it really is helping me stay on track.
I am happy to report that for two days I have walked my treadmill. I am also using some of those little simple things to increase my daily activity. Yesterday, I parked twice as far from the building at work so I would have to walk twice as much as I normally would. I wore a pedometer all day and found myself trying to increase the steps everytime I was up moving. Combined with my treadmill, I got over 5000 steps in for the day – that is over 2.5 miles! My goal I am working up to is 10,000 steps per day, which is equal to about 5 miles.
The hardest part to keep in mind is that none of this change can really happen overnight. I did not gain all my weight overnight and I am not going to be physically fit immediately either. It all takes time. Thankfully, I do see small differences and changes, immediately, which help as a reinforcement that this is working!
I really cannot wait for Tuesday to get here so I can weigh in and see my loss. I know the first week is always a nice drop.
Temptations I have resisted the past couple days:
· I had dinner with family and there was some really good garlic cheese bread on the table. I was able to limit how much I ate and actually STOP when I ate my set limit (2 small pieces)
· We celebrated my daughter’s fourth birthday with family they day before her birthday. We had cake at the celebration. I ate an extremely small piece and then walked away from the table.
· When we celebrated my daughter’s birthday at home, on the day of her actual birthday, I did not include a cake with our festivities. She had already blown out candles on one cake and has another planned for this weekend at my parents’ home. I resisted the temptation and simply did not include a cake for our house. She did not even miss it!
· Yesterday morning I woke up late and did not get my walk in on my treadmill. I prefer to do it in the morning but I flexed and ended up doing it that evening while I watched a favorite television show.
Well, that is my update for today. We are right against the weekend where I am sure I will have many temptations. I will stay focused and I will stay on program.
Until then my friends . . . counting those points!

Tuesday, May 25, 2010

Today is the First Day of the Rest of My Life

For years I've struggled with my weight. It's been a torment. It's been painful. It's been limiting. I look back at the last 33 years (well, really 30, I don't remember anything before the age of 3) and much of it has been filled with pain from obesity.

My first memories of school are of name calling. Shopping as an overweight child in the 80's was filled with embarrassment - nothing cute ever fit and often my mother made my clothes. Of course, homemade clothes were never cool, so that was only another source of amusement for my classmates. The first pair of blue jeans I remember having was a pair of boys husky jeans. What six year old girl wants to wear boys husky jeans? None. I can tell you that.

Middle school and high school weren't any better. I was the butt of most jokes. I came home many days in tears. Boys don't like fat girls. Fat girls don't go to dances. Fat girls don't hang with the "in crowd" but fat girls know all too well the feeling of rejection.

Now, don't get me wrong. I'm not lying on my bed in a fetal position, rocking back and forth completely void of living a functional life. I'm happily married, the mother to three absolutely beautiful children (that thankfully, do not have weight issues) and for the most part my life is pretty "normal" - well, as normal as it can be for us, anyway.

Last week I had reality check. I'm currently enrolled in school (or I should say, was enrolled for summer classes) and was taking a course which required a lab coat. I ordered a large, plus sized lab coat online. I order most clothing online as it's nearly impossible to just walk into a store and purchase clothing to cover this extremely large body. When my lab coat arrived, the day I was scheduled to have it in my lab, it didn't fit. It wouldn't button. Well, correction, the top button would button, but it was pulling and the rest of the buttons wouldn't even come remotely close to the opposing holes. Ultimately, I had to drop my class.

My weight has been, well, weighing on me heavily for a long time. I'm a nursing major. How many morbidly obese nurses do you see running around a hospital? How many are physically able to save a life, give CPR, assist in a code? Hmmm, not many. How many patients take a morbidly obese nurse seriously when she advocates for their good health? Hmmm, not many. If I wish to become a nurse, if I wish to be around for my children, if I wish to take care of my husband who has a disabling disease - I MUST get my weight under control.

So, today, I'm doing it. I did it. I attended a Weight Watchers meeting for the first time in years. I'm so excited about what I'm about to embark on. For years I've struggled. For years I've walked around in this body that is a self induced prison. My weight has stopped me from doing so many things and I'm simply not going to allow it to stop me anymore. I'm stopping it!

Tonight, I weighed in.

I'm like many people with weight issues. I'm extremely sensitive about my weight. I'm not sure why, it's not like everyone that looks at me can't see I'm fat, I mean really, it's not like I can easily hide the extra 200lbs I carry around on my body. But, nonetheless, I'm sensitive about it and always have been.

Part of this journey I'm starting is to stop lying to myself. I have to admit I have a problem and then and only then I can begin to fix it.

I have a problem. There, I said it. I HAVE A PROBLEM!

Ok, back to weigh in. Tonight, I stepped on the scales and weighed in at 376.8 pounds. It pains me to even put that into words. But, the purpose of this blog is to share my experiences, hold myself accountable and have a journal of my daily trials. Without having that number included, my story really isn't told.

My first goal is set at a weight loss of 5%. That means I will hit my first goal when I hit 358 pounds. Each Tuesday, I'll post my weight loss.

Tonight, I feel empowered. I feel as though I can do this and I will do it this time! After my meeting I stopped by the grocery store and purchased a few items to get me started, fresh veggies, fresh fruits, healthy snacks, etc. The key is to stay prepared with healthy foods to eat which in turn, keeps you away from the bad stuff. That is exactly what I plan to do!

Tomorrow morning I am going to get up early, walk my treadmill for 15 minutes and then start my day. On the shopping list tomorrow night? New walking shoes, a pedometer and a heart rate monitor.

Until then my friends. . .stay on program!