sallyj

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Made it through the weekend sticking to my eating plan pretty closely.  I do use Russell Stovers sugar-free candies as my sweet (gotta have some sweets), but I didn't get popcorn at the movies ("The King's Speech" is a worthwhile movie to see, by the way).  It helped to have gone online to see the nutritional counts for the popcorn.  Way too high--calories, fats, and carbs!  Well, that plus paying almost $5 for a small--yeah, right.  I took an Atkins bar instead.  Not the same, but still a treat. 

And I'm now able to wear a pair of pants that were too tight before.  So it is all making a difference.  And it really isn't like "dieting" all that much.  I'm eating a lot more salads, but that isn't a big deal as I like salad.  The chicken dish I made could stand to have some rice or such to sop up the sauce, but other than that, the low carb hasn't been difficult.  It does keep most junk food off limits--not a bad thing for me. 

I'm now down about 5 lbs., so that is a nice start.  Just 5 more pounds and I'll be down to my original goal.  Then 12 more and I'll be back down to my lowest, which is about where I need to be.  It keeps me in the slightly overweight category, but I don't see ever reaching a normal BMI--not without more plastic surgery.  But that is also a weight were I will fit my clothes more comfortably.  And will take a bit of effort to maintain, and I don't think that is a bad thing.  That should help keep me focused on not letting go and regaining again, but staying within my original goal of no more than 3 lb. gain before going back to the weight loss mode.  And I will be at my goal for my next November weigh in!

I am down 4 pounds from my starting weight.  That's about two pounds a week--nothing stellar, but a good solid loss.  I was expecting more since that has been the pattern in the past whenever I started a "diet."  All the water weight I guess.  I wonder why that wasn't the case this time--maybe I don't have a lot of water weight to lose?  Actually, I think I'm consuming more salt than normal.

I've found it difficult to keep below 20 grams of carbohydrates for the induction phase.  The salad veggies all have carbs, the lunch meat I use for breakfast have carbs, eggs have carbs, broth has carbs, sweetener has carbs, all most everything has carbs!  And even if it is just one or two, they quickly add up.  I can do a generally low carb day, but getting it under 20 is a challenge.  So that could be why the weight loss is slow as well.  And, I have had some sweets--so there were a few days of, well, not being low carb (or low calorie!).  But the general trend is good, so I will be satisfied with the slow pace--for now.  And since I haven't been exercising, that leaves me with a strategy to bump it up when I need to.

I've decided my goals for our Live Healthy Challenge will be simple--20 minutes of exercise a day, and 10 pounds lost over the 100 days.  If I lose more, no problem, but I want to set reasonable and achievable goals.  The program starts next week on the 20th, so I can use this time as my "training" for the real thing:)

I'm finding that my "taster" is off.  Things seem a lot more bland than they used to, or food simply isn't as rewarding.  Even the sweets aren't that satisfying.  Tempting, yes; satisfying, no.  You'd think that would make them easier to resist.  Not so much.  But I need to keep thinking in terms of disappointing taste before I decide to take the first bite.  I did make a rather flavorful chicken dish last night.  Very simple, saute mushrooms in oil and butter, add chopped onion, remove from pan, brown chicken thighs and drumsticks, deglaze pan with white wine, dump everything back in, add a can of fire-roasted tomatoes, and simmer 30 min.  Tonight we will see how well it re-heats. 

It is becomming glaringly obvious that my downfall is sweets.  Even if I limit myself to the "three bite rule," I find later I fall into the, "since I've already...." thinking and get sloppy with my eating the rest of the day.  So that has to stop.  I'm going to need to create a new dialogue for my head in those situations. 

Key points to remember:

1) Each bite has its own calorie and carb counts, and they add up. 
2) Each bite is a separate decision.
3) There is no causal relationship between bite one and bite two.  I can stop any time.
4) I have the necessary information to make a good choice.
5) I have the ability to make a good choice and follow through with it.
6) The "temptation" is just a moment in time, and will pass.
7) Are my goals more important or is that momentary taste?
8) What will be accomplished by eating or not eating the item?

It looks like I'm going to be in charge of our Live Healthy Iowa challenge at work.  That's a nice motivator to stick with things and be accountable.  And, the challenge starts before I take my trip to the hotel full of sweets (they have a "candy bar" with all sorts of bite sized candies and a sack for you to fill as you leave the hotel!)  Okay, I'm going to have to make sure I leave empty handed.  So I need to have some strategies and substitutions in place.  It can be done.  I am the one with the brain, not the candy bar!

Too much d*** snow!  We've had snow most of yesterday, and it is still snowing today.  I think the accumulation is supposed to be between 5 and 9 inches.  I suspect we've already hit the five mark.  the roads don't seem as well cleared--even here at work--but that could just be my foul mood.  I just don't like messing with it, shoveling it, and then still paying someone else to shovel it when it gets to be too much.  The local schools are closed, but not my job.  Truth is, I don't like being stuck at home anyway, so I might as well come in.

I have had some weight loss--down a bit more than 3 lbs. I think--which isn't as much as I'd expected but is still good.  I've started adding some exercise, if only 15 min., to get back in the habit.  My book group met at a restaurant Saturday and although I tried to make a good choice for the entree--smoked salmon on a fennel slaw--I did eat the bread (homemade chibatta) and ordered dessert!  Then to top the day off, since I'd already over done it, I had popcorn and a candy bar at the movie.  But, it was a normal sized candy bar and a small popcorn (which is still huge).  The good thing is that I got right back on the plan Sunday.  Even with less than stellar loses, which can be discouraging, I still need to keep at it--perhaps all the more so.  If it is going to be a slow slog, the more I stick with it, the better.

Yesterday was the end of the first week of Atkins, so I weighed this morning expecting a nice weight drop--not so much.  Just a bit over a pound.  And this is supposed to be the "big" week.  I admit I was disappointed and the thought process went a bit like this:

Well, that sux.  Maybe it isn't worth it.
I've only been on it a week, and my period started.
Maybe I wasn't paying close enough attention.
But I quit eating a lot of sweets and carbs.  It should have shown.
I am getting in more salt; maybe it's water weight?
I can feel a difference in my clothes.
Maybe I can just cut out sweets and junk food but keep the carbs?
I can tell even in how my knee socks fit that there's a difference.
I guess I could start exercising.
Maybe give it another week.
I am feeling a bit better--less bloated.
My pants are still tight, but I can get them on.
The larger size pants I bought are even a bit loose.
Okay, I'll keep at it.

So, another week of Atkins, paying a bit more attention to counting the carbs and calorie counts.  Yes, I know that is not supposed to matter on Atkins, but I don't need to be eating a whole bag of pork rinds simply because there aren't any carbs.  And yes, exercise is back in my life.  Sigh.

Yesterday I had an appointment with an audiologist and ear doctor due to constant ringing in my ears.  I do have a bit of hearing loss in the high pitches, but nothing wrong with my ears.  The doctor thinks is will go away or I'll get used to it--probably caused by sinus/ear infections. 

Now, I guess it is a good thing when a doctor is dismissive of a problem--not anything to worry about--but it still make me a bit put out with them, because while it may be no big thing in their lives, it was obviously enough of an issue for me to get to a specialist.  What do I do if it doesn't go away?  How do I prevent it from getting worse?  How much hearing loss is "a little"?  Is this an indication of future hearing loss?  And so on.  So while she might have been dismissing a medical issue, it feels like she was dismissing me.  Humpf. 

Today is my seventh day of low-carbs.  We'll see if there's any change in the scales tomorrow.  I can tell a difference in my clothes (just a bit), so here's hoping.  But I have to keep reminding myself that it will be slow and that's okay.  I don't find it difficult at this point, other than worrying about eatting too much.  I know that it isn't supposed to be an issue in terms of calories, but still I want to stay at an appropriate level.  I'm not exercising yet (yes, I know I should, and I will).  And I know that will help.  I was going to give myself two intro weeks before getting back on the bike. 

It looks like I will be going to a training session at the end of the month, so by then I want to be in full stride.  This hotel provides lots of food and sweets (my downfall), so I want some great success to motivate me past the sugar.

Well, another year has gone by.  I've not lost the regained weight, but I also was the same weight at last year at my yearly checkup.  But my pants are too tight and my suit jackets don't fit.  And, I simply want the extra weight off.  Combine that with the beginning of a new year, and here I am again with my resolution to lose the weight.  But I actually started before January 1st, so there. 

I'm going with the Atkins diet this time round.  It seems to fit with my need to focus on protein and the need to get away from sweets--my downfall.  So I am currently on day five and doing pretty good.  I can also tell a difference in my clothes and after day 3 was down about 2 pounds.  I am surprised at how much difference even just a couple of pounds makes in my attitude.  I can even tell the difference in how I carry myself in my clothes and the attention I give to my wardrobe. 

And this is without exercise (which, yes, I know I need to add).  Well, if you count snow shoveling, and I do, then I did get in two exercise sessions!  But I don't care what anyone says, I am not going walking when the high is 28 degrees. 

I need to get my head wrapped around feeling successful with small weight loss increments.  I've always had to think in terms of large multiples of units--50 lbs. for example.  So to think about taking of 22 lbs. seems like it shouldn't be that big of a deal.  But it is.  That is almost 10% of my weight loss.  And it is a difference in wearing my clothes or having to buy new ones.  Before when I'd start a diet, I could count on a really big loss the first week--like 10+ pounds.  Now I have to think in terms of four pounds being "big."  And to see one to two pounds losses as normal and appropriate.  That is tough for me.  I just have to think in proportion.  With the gastric bypass, I lost 60% of my weight (about 90% of my excess weight) but now I just need to lose just 3% of my weight or about 9% of my excess weight.  That's a huge difference.

So, it is back to controlled eating, which is where I need to be all the time regardless of my weight.  I'm actually eating more veggies on Atkins than I was before due to eating salads.  I'm still looking for recipes that will make meals for the week instead of having to cook nightly.  But I'm also wanting to increase my fish consumption.  And fish rarely reheats well. 

Tomorrow is the first group meeting of the year.  I have been going to these for five years!  Not that much information is new, but I do suspect that simply going has helped me keep my weight gain as modest as it is.  And it provides some social time as well.

Did my "official" weigh in at the health office, and after one week of the 100 day challenge I am down 5 lbs. to 171.  I weigh less at home, of course, since I weigh before breakfast and drinking my water.  But I am happy with that.  It was also close to 170, but I figure I will go with the more conservative number now while I can enjoy the larger loss--always larger at first--and use that extra pound to "pad" next week if need be:)

I'm limiting my foods--but not severly--and just doing moderate exercise.  I think if I can just stay away from the treats and keep to at least 3 hours a week exercise I should be able to get the weight off.  Then if I can keep at the exercise, I should be able to maintain better. 

One of the things that continues to amaze me is how much difference a few pounds make.  After years of thinking in terms of hundreds of pounds, now a ten pound difference is huge.  I can tell the difference in my clothes even with just the five pounds off.  But this does put me at 9 pounds down from my high November weight.  And just 1 pound over my original goal weight.  I still want to get down to my low of 158 (it makes for such a nice round number of pounds lost--240) or even better yet, down to a "normal" BMI.  That I don't see happening.  I would have to make 145, and I don't know if I can do that with my leg problems. 

It is good to know that I can lose weight, that my behavior does make a difference, and that it is not "impossible" to get it back off. 

But I have learned I need to be careful about using carrots as snacks.  I had some yesterday afternoon and am still paying for it this morning.  I guess I didn't chew them well enough as nothing has sit right since then.  Finally got some of it up this morning and things are starting to even out. 

And having a head cold doesn't hurt when it comes to appetite even if it make exercise a bit less inviting.  I am so ready for spring and the ability to go for a walk outside.  This cold, snow, ice, sleet stuff does not make me happy.

Did pretty good this weekend.  Sundays are still a challenge since I am at work all day (11 to 12 hours) with little to do.  I want to munch more than I should.  But I took my mini-bags of popcorn rather than make my own, so there was more portion control and fewer calories.  Not as good, but better for me.

With fighting a stuffy head, it is tough to get motivated to exercise and tough to do it.  Minor detail about breathing.  But I need to stick with it.  I did get in my 30 min. yesterday, but it was in fits and starts. 

I'm keeping track on the Iowa 100 day challenge page for work.  I was amazed by all the exercise options they have--85!  (But not snowshoveling.)  I broke them down by whether they were activities that were done in groups/teams, typically done in a class, needed special equipment or environments (like scuba diving), or none of the above.  Most needed special equipment whether a single purchase--ice skates--or more substantial--like whitewater rafting.  The next largest group were those that were team/group exercises--like baseball or even cheerleading.  And 18 of them were things normally done in a class at a gym or martial arts studio even if they "could" be done alone.  That left just 11 that were one person exericses.   And even some of these are more likely to be done with someone or in a class.

Calisthenics
Dancing
Foot bag (Hacky Sack)
Hiking
Jumping rope
Roller skating
Running
Stretching
Walking
Powerwalking

No wonder I have trouble finding exercise variety.  I can't afford gym classes, I'm not good at team sports, and I can't afford more equipment.  And even with this pared down list there are things I can't do because of my knees.  No running or jumping rope.  It looks like I'll have to stick to my walking.

 

Been doing better this week with both exercise and eating.  Still snacking but trying to be smarter about it.  I've turned to carrots--very filling--and celery with peanut butter, but I have to watch the peanut butter.  A little has to go a long way.  I just bought some of the 100 calorie popcorn bags.  I really like homemade popcorn better than the microwave, but this is all about portion control.  So control over quality. At least in regards to popcorn.

I'm also trying to take some action on the job and financial fronts.  Somehow it is easier to be motivated in one area if I'm also taking action in other areas.  Figuring out my level of control in my world.  I have an application in for a job I'd really like but that doesn't pay what I need, one that is more an adventure than practical, and one that is a step down but at a larger place with more potential and where my friend lives.  That's the one I'd take in a heart beat.  Yet I do like my job here.  I just don't like here :)

Now I'm trying to fight off a sinus infection with some OTC medicines.  Working okay so far but I always find the four hour window a bit long.  I can usually tell the effects are wearing off at three hours.  But I need to watch the total amount of aceteminaphen I take a day.  I'll give it a few more days then see if I need to call the doctor.  So far there's no fever though. 

The weather here is, of course, bad but not so cold or snowy.  Now we are fighting fog.  And since the slush melts during the day, but refreezes at night, driving at night can be especially dangerous.  Ah, the glories of northwest Iowa.