Update!, 80 lbs Down & 20 to Go (with pictures)

Several people have asked how I was able to finally start winning this lifelong battle of weight loss. I am sorry that this post is going to be extremely long, so if you want to stop reading, now is a good time!

Those who have known me a long time, know that I have been "big-boned" all of my life. I believed that I was supposed to be heavy because I was "built" that way.

Last June at my annual physical my doctor told me that I was headed down a dangerous path because of my age (which is over 25);), my weight, & my family history of diabetes & heart disease. Not to mention, for the 1st time in my life my cholesterol levels were above normal (not enough for medicine), but enough to kick my brain into action to actually start something & stick to it.

I talked to my husband about it & he (being a super-researcher) started looking online for information to help me get started.
This time my efforts were different because I had finally won the most important battle... The battle of the brain. If you want to be successful with long term weight loss, you must get your mind right. In our society there are pitfalls @ every turn & we have such a tradition of food being the center of everything.
I have a very supportive husband who helped hold me accountable. If you plan to do this, get a support system in place. It can be family, friends, an online group, Weight Watchers, or a local group (check listservs & bulletin boards around your neighborhood).

The next step & probably the most important. Evaluate & redesign your eating habits. This is the step when I was usually derailed in the past. I didn't have time to track my foods! Disclaimer: It can be done without tracking, but the success rate is usually much lower because we are not usually very good at guessing & remembering everything we have eaten.

Congratulations you have already found myfitnesspal! If you have not already done so, create a profile with your height, weight, & REASONABLE weight loss goals. We want to lose 5 pounds a week, but this is not a reasonable goal. 1/2 - 2 pounds a week is a good goal to shoot for. The weight didn't come over night & it will not leave that quickly either! Track EVERYTHING that you put in your mouth consistently for @ least one week (be sure to always track foods BEFORE eating). This includes drinks, gum, & all foods. This will give you an idea of what your normal caloric intake has been. This was an eye opening experience for me because my normal intake was over twice the RDA (recommended daily allowance). Use the MFP Community section for support because there are a lot of people who are exactly where you are or have been there & can provide advice & guidance during this process. You can also get encouragement, recipes, and other information to help you along.

During your first week of just tracking also get your tools in place. You will need measuring cups, measuring spoons, & a digital kitchen scale. When you start your tracking with your new eating habits it's necessary to be as accurate as possible when entering your foods into myfitnesspal (MFP). You will be able to weigh items in grams or ounces. I like grams when possible because the math is easier & it's more accurate. The calorie goals identified by MFP will be customized to your body size & goals. My calories started out last July at around 1800 per day. You can eat a lot of food within the confines of 1800 calories! The key is choosing the right foods. Use the recipe builder to keep proper count of the foods that you cook.

I tried to stay away from calling this a diet (though diet is simply what you eat); diet to me seemed temporary & this time I wanted permanent changes. I remembered in Weight Watchers that no foods were off limits but I had to adjust the servings & other meals to accommodate some choices. For example, if I wanted chocolate cake with 800 calories; I only had 1000 calories for the rest of the day. I often use low calorie vegetables as fillers to each meal (e.g., I add some shallots & spinach to my egg whites @ breakfast or add zucchini, onions, mushrooms, & carrots to my soups & pastas). Doing this helps your brain see more food (eliminating the message of deprivation) & it sneaks in extra nutrients.

My calorie goal for now is about 1380 per day. So I have recently learned that lean proteins help keep me satiated & I am less likely to waste calories on too many snacks because my calorie budget is lower. I look at my calories like my bank account. I have a set # of calories to use each day & I don't want to be in the red or over the limit @ the end of the day. And unlike my bank account, my calories are replenished each morning! I recommend that changes are implemented incrementally to avoid being overwhelmed so stick to logging & sticking to your calorie goals for @ least 1 month & watch the scale move lower. If you are honest & consistent you will lose weight. WHEN you mess up (you WILL have setbacks) just dust yourself off & get IMMEDIATELY back on TRACK (not next week, but at the next meal and no later than the next day).

After about 6 weeks I then added more physical activity to my regimen. I have never been very active so I had to find something that I enjoyed to remain consistent. I love to dance (those who know me know that I don't dance well), but I still love dancing! I started with doing Zumba 3 days a week @ the YMCA. I also worked out with my husband who pushes me to (& often beyond) my perceived limits. More recently I started doing Danceblast at the YMCA & another local dance class. I perform weight lifting to help with my metabolism and overall muscle tone. This year I completed my first 2 obstacle course runs, Hero Rush & Warrior Dash, which was quite an accomplishment. While getting active is very important for your health, remember that weight loss success is directly related to your diet (remain at a caloric deficit every day & your body is forced to use your fat stores for energy). Be sure to drink at least 64 ounces of water daily & get a pedometer to help you make 10K steps a day.

The final tool in my weight loss tool belt, is Intermittent Fasting (IF). This is very optional & is not necessary for your success but it has worked well for me. IF requires you to eat all of your calories during a defined time window. You get to set your window to work with your lifestyle. I ate all of my calories between noon and 8:00 PM. IF allows your body to better utilize your daily intake & switch to stored fat each day for calories. It also makes each meal larger because you are not stretching your calories as far. To get more information on IF check out the following sites:
http://www.nerdfitness.com/blog/2013/08/06/a-beginners-guide-to-intermittent-fasting/
http://www.leangains.com/p/bio.html?m=1
Another article that is good to review is- http://www.bodybuilding.com/fun/macro-math-3-keys-to-dialing-in-your-macro-ratios.html?mcid=NL-NEWS03100513&rmid=october_dpg_newsletter_100613&rrid=11236205
You can also Google additional information on the IF process. As I mentioned earlier, the biggest battle is the one in your mind & IF requires a lot of will power.

I have to say that weight loss is simple, but it is not easy! I have enjoyed watching my body change over the last year AND almost 80 pounds that I have lost & kept off for the longest time in my life. I am 5'10 & I started close to 250 lbs size 20 Plus/Womens. I am now 169.9 lbs & size 10 misses. I was able to do it slowly, healthy, and without any surgery or medication. If you need additional help to reach your goals, that is fine too. I just want you to know that if I can do it, ANYBODY can do it! I wish you success in your own journey & I am always happy to provide my amateur but applied advice or encouragement! Blessings!

November 1999
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July 2010
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January 2012
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May 2012
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October 2012
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January 2013
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May 2013
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October 2013 completion of Warrior Dash!!
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