Wednesday, May 16, 2012

I Was Fat

There are a million politically correct ways of saying it, but the truth is, I was fat. I wasn't healthy at any size. I wasn't healthy at all. I got lazy and didn't put forth ANY effort to be healthy. I read a great article today: The Truth? Healthy Living Requires Effort. The late-night infomercials and magazine ads will lie to you and tell you all you have to do is buy this piece of equipment or take this pill or drink the shake and the weight will fall off. First of all, it won't, and secondly, even if it did, you probably still wouldn't be healthy.

It takes real effort to get and stay healthy. An excerpt from the article: 

"Is it fair? Never.

"Is it easy? Definitely not at the beginning, and certainly not always after that.

"Is it doable? Absolutely."

I am living proof of that, and I won't lie to you. It wasn't easy, and it still isn't easy nearly 90 pounds later for over a year and a half. It takes effort every single day. I don't love exercise, but it's something I do to keep my body fit. And while sometimes I have to make myself exercise, I NEVER regret having done it when I'm finished. Some days I want to pull in the drive-thru at McDonald's and get a super-size order of fries, but I don't. But if I truly want to do that once in a great while, I do it and don't regret that decision either. I am not perfect, either in my food choices or my exercise plan. But I do my best and forget the rest. This is my life and well-being at stake.

Healthy living is not just about size and weight, although I have to admit, I really feel fantastic about my body now. It's about functional fitness, strength and being the best you can be to improve every facet of the quality of your life.

So stop with the excuses. I had an arsenal of them at one time, but if I did this, you certainly can. I was fat. I didn't like who I was. I did something about it. I tell you it is absolutely worth it. 

I'll leave you with this last line from the article: 

"Health is incredibly valuable.  It requires effort.  There's just no way around that."

p.s. Follow @YoniFreedhoff on twitter for more common sense approaches to healthy living.

Thursday, April 26, 2012

Reflections on the mini-vacay...

The hubs and I embarked on a much-needed mini vacation at the beach last Friday through Monday. The first part of 2012 has been a little stressful with health scares and the addition of a 22-year-old to our household (empty nest no more!). Vacations are always a little scary for me, because I am not in total control of my food. I went into this trip with a plan…

Part one of the plan was that I was not going to stress about food, but enjoy it. I made mostly good choices and some not-so-great ones. I drank more than I usually do…something about relaxing on the beach with a cold beer… =)

Part two of the plan was to try to get in some exercise. Walking on the beach is very enjoyable to me. I ended up walking 10 miles over the weekend. I used my CardioTrainer app which gives me audio cues as to my speed and distance. I probably averaged over 3.5 mph for the 10 miles.

Part three of the plan was getting back on track once the vacation was over. We got home on Monday, so Tuesday, it was back to business as usual. I tracked my food, got lots of fruits, veggies, lean protein, and water.  I got back on my normal workout schedule.

I did weigh myself when we got back. I was up around 7 pounds. I did not freak out. I know I did not gain 7 pounds of fat. That would mean I consumed 24,500 calories over my daily needs. This is not very likely, since that would be an extra 6,125 calories a day. Eating out means more sodium, which despite my good water intake definitely led to water retention. Walking is not my normal exercise, so I had DOMS in some of my leg muscles. Now for a couple of TMI reasons… my digestive system never seems to work efficiently on vacation and PMS is upon me. This is why the scale lies.

My old self would have either avoided the scale indefinitely, or weighed and bummed out about it giving myself a week (or month) before getting back on track. That is a slippery slope. I know now that I can go off plan, but that it’s a temporary situation, and I must be committed to getting back on plan as soon as possible.
This morning, I was within about half a pound of last week’s pre-vacay weight, which is solidly within my goal range. I call that a major victory!

As clich├ęd as it is, this is a LIFESTYLE, my friends. We can relax the lifestyle on occasion, but we cannot abandon it completely if our success is to be on-going.

Oh, and I’m 49, but I ROCKED the bikini! 

Wednesday, April 4, 2012

First quarter update...

I thought it would be cool to do a little quarterly update. I started in earnest to get back to goal mid-January. I didn't weigh myself until the last week of January to get a reference point. I am pretty sure I was above that number in early January.

Anyway, here is progress I have made so far:

04/04 - 143.6
03/28 - 143.6
03/21 - 145.4
03/14 - 147.6
03/07 - 146.8
02/29 - 149.0
02/22 - 149.2
02/15 - 151.2
02/08 - 154.2
02/01 - 155.2
01/25 - 155.6

Twelve pounds in about two and half months. Not too shabby! I'm pretty much back at goal now. I may go a couple pounds under and see if that's maintainable.

I've exercised for over 3,300 minutes in 2012 and burned over 20,000 calories so far. Looking forward to repeating these numbers from now until June and maintaining my weight.

It's indeed a journey, not a destination. 

Wednesday, March 21, 2012

Okay, feeling better now

I know in my head all the reasons why the scale lies, but good, bad, or indifferent, I still gauge my progress by it, which is why last week was so disheartening!

Despite it being a bummer, I stuck to my plan, both eating and working out. I had a little bump-up Friday, but I tracked it all and tried to at least partially compensate for it with exercise.

So, this week I lost the 0.8 gained last week, plus an additional 1.4, for a total of 2.2 lost! I am now only 0.4 from getting back to my goal weight. I may try to lose a couple of pounds more, but if I could stay right here forever, I cannot say I would be unhappy.

When I start moaning about a gain or lack of substantial loss again, someone please beat me over the head with this blog entry. =)

Wednesday, March 14, 2012

Not gonna lie, I am more than a little bummed...

Yeah, so I haven't blogged very much lately. I'm not very good at it, so I tend to let it slide. But I know that verbalizing my feelings is important even if no one else reads it. =)

So here goes for today....

After last week's WI, I was 1.8 from getting back to my goal weight. I was very excited to see my hard work pay off. 

Fast forward to today. I am 0.8 up this week. I had a great week of working out, and my eating was spot on. Who can figure out the dirty, lying bathroom scale? 

As discouraged as I am, I will keep doing what I'm doing knowing that it will eventually pay off again. I am trying to focus on progress that has nothing to do with the scale, like how my clothes fit, how strong I am, my "cut" arms & shoulders that I'm showing off today. 

Just needed to vent and let this go... =)  

Interested vs. Committed

Reading a friend's blog today made me recall this sentiment: Are you "interested" in losing weight or "committed" to losing weight/

This is an excerpt from Linda Spangle's book 100 Days to Weight Loss

People who are interested in losing weight:
1. Stick with it until something better comes along
2. Take action only if they “feel like” doing it
3. Need to see results in order to stay motivated
4. Blame people or circumstances for their struggles
5. Easily give up whjen the face challenges.

People who are committed to losing weight:
1. Stick with their plans no matter what
2. Take action whether they feel like doing it or not
3. Assume that if they stay motivated results will follow
4. Take responsibility for their own actions
5. Keep going in spite of challenges and setbacks

I'm COMMITTED... not just to losing weight, but to a healthy and fit lifestyle.  

How about you?

Thursday, February 16, 2012

Finally feeling back in control

After 3+ weeks of really paying attention to what and how much I'm eating and ramping up the workouts, I am seeing results. I'm wearing clothes I couldn't get into a few weeks ago. I like what I'm seeing in the mirror. Dave likes what he's seeing. He is such an encouragement... my biggest supporter! Love him!

It is truly amazing the difference that logging my food makes. It can be so easy to "guesstimate" and lose count of how many calories I am consuming when I don't track. It's tedious and not very much fun, but I now see that I need to do this on some level to keep the number on the scale from creeping back up.

The good news is, that I've lost about 4.5 pounds since my initial wake-up call weigh-in 3 weeks ago. That's a nice average and is right on track for my goal of 11 total by the end of March. Let's get this done!