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Posts Tagged ‘Exercise’

Doubling Down on Dedication…and Fiber…

January 30, 2013 1 comment

Wow – it’s been a hot minute since I’ve written a blog post!  I kind of noticed the same pattern when I lost my first big chunk of weight back in 2010.  Once I got my weight down a good bit, the time I had devoted to blogging became devoted more and more to living life to the fullest!  And that’s happened this time around, too, to some extent.  My goal since July has really been to blog about once a week, as opposed to a few times a week, so blogging hasn’t really made that big of a dent in  my time.  Meaning, I really have no excuse to have been MIA for the past month.

Rest assured, I’ve been keeping up with my healthy diet!  Exercise has been trickier in the winter, though I’m starting to break through with that, too.  Details on all that and more, but first…  a quick primer to bring you up to date on my last few weeks’ weigh-ins.  When I weighed in on December 31, 2012 – the last time I posted to the blog, I was at 221.8, and I was thrilled!  But my loss has continued, even if the pace has slowed a bit.  Here are my weights from my weekly Friday weigh-ins this year, with the loss from the week before, and my total loss from 315, my estimated highest weight:

1/4/13:     220.5 / -3.9wk / -94.5tot

1/11/13:    217.4 / -3.1wk / -97.6tot

1/18/13:    218.5 / +1.1wk / -96.6tot

1/25/13:    217.8 / -0.7wk / -97.3tot

So you can see I had a significant loss at the beginning of the month, and that’s been followed by what I would describe as a plateau.  My weight since mid-month has really hovered within the 217.5-218.5 range.  That’s not bad at all, if I were looking to maintain that weight, but I still have more losing to do!!!  So what explains that plateau?  A couple of different things, I think.

First, I made a couple of changes to my diet.  I got a great deal on KIND bars, and I began to eat them as an afternoon snack in place of my typical apple and cheese.  I also heard about a new breakfast biscuit called Belvita.  It’s delicious, and I guess it’s a good option if you’re on the go and just need to grab something to tide you over.  But at 230 calories a packet, it’s pretty high calorie compared to my normal single packet of plain oatmeal and an apple.  I was combining it with an apple or banana, and a Danactive yogurt…  Lots more calories.  So I cut the fruit, and it was more in line with my calorie expectations for myself (and probably a little lower in sugar, too).

View from the top of Stone Mountain.  In the distance you can see the Atlanta skyline!

View from the top of Stone Mountain. In the distance you can see the Atlanta skyline!

But I think something else happened – without those fruits in my diet – I was losing a good bit of fiber.  I ended up – get ready – constipated.  I’m nothing if not honest.  And quite frankly I’ve been struggling with it for the past couple of weeks.  I haven’t been irregular since childhood, so this was a shock to my system.  The lack of exercise probably contributed, as well.  So I took matters into my own hands this week.  I’ve hit exercise hard.  I started by climbing Atlanta’s Stone Mountain for the past two weekends in a row (the view at the top, on the left, is spectacular)!  It feels awesome to be able to do this spur of the moment.  A few years ago, I couldn’t have.  I would’ve ended up having to be rescued as I clung to a rogue mountaintop pine tree, whimpering softly (okay maybe not that bad – but it would’ve been hell).  This week, I’ve also doubled down on my efforts at also getting in two weekday jogs at Piedmont Park!  One was after work yesterday (as it’s now staying light just long enough to do that without almost certainly being mugged), and another was today.  There was horrific weather here today (tornadoes in other parts of northern Georgia), but once that threat passed, I decided that since I had taken the day off work today anyway and didn’t need to look cute for anything, I’d go for a run in the rain.  I felt bad-ass!  That’s how I’m gonna bust this plateau, baby!!!  I actually felt great, but I guess my face tells on me being a little cold and wet (see below right).  Between that and modifying my diet to make sure I’m adding back in lots of fiber-rich fruits and vegetables, you’ll be happy to know, the irregularity seems to be gone.  I know I’m happy.  🙂  And I’m hopeful that this week’s weigh-in may bring me back in line for a serious losing trend that will get me to 215 and 100 pounds lost soon!!!

A rainy run at Piedmont Park - sitting on the sidelines for a little rain isn't going to bust this plateau!

A rainy run at Piedmont Park – sitting on the sidelines for a little rain isn’t going to bust this plateau!

One other important development this month is that I had my annual physical.  My blood pressure has been normal since I started losing weight a couple of years ago, but last year, my cholesterol was borderline high (at 202), and my triglycerides were definitely high.  This year, my triglycerides were perfectly normal, and my cholesterol was a really healthy 158!  With HDL and LDL levels also being really good!!!  That was exciting to know.  And my insulin resistance that I was struggling with when I was over 300 is now completely resolved.  To the point we don’t even need to test my A1c levels again, according to my doctor!!!

So that’s a quick catch up from the past month.  I’m going to get back on board with weekly posts – I promise!  And this weekend, be on the lookout for a delish recipe for roasted butternut squash that I came up with this past week!  It’s a wonderful, easy source of fiber, and tastes like an absolute treat!

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Minor Setbacks :-/ and Lentil Soup :-)

December 2, 2012 1 comment
French Lentil Soup with Multi-Grain French Bread and Steamed Green Beans

French Lentil Soup with Multi-Grain French Bread and Steamed Green Beans

My weigh-in this past Friday was my first post-Thanksgiving, and it didn’t go quite how I would’ve liked.  I didn’t gain a ridiculous amount of weight, but I did gain.  I weighed in at 228.8 pounds on Friday, up 1.7 pounds from my last weigh in on Thanksgiving morning.  Honestly, it’s not that bad.  I had hoped to keep my weight steady, and maybe even post a modest loss, but gaining less than 2 pounds and staying below 230 really isn’t terrible.  It’s no excuse, but I also wrenched my back on the Friday after Thanksgiving, which hindered my exercise going forward.  I went for a walk today for the first time since last Saturday, and I hated not being able to jog, and the fact that my back hurt when I finished.  This too shall pass, though!

I should really be doubling down on nutrition, with exercise being problematic right now, but this weekend wasn’t great with that either.  I didn’t binge or eat too much or anything like that.  I just didn’t make the most clean choices.  A new relationship ended, I got a migraine headache, and I just wasn’t as careful with my food as I should be.  I went for Chinese last night (yeah – I had an eggroll…), and a greasy spoon today after church for eggs, bacon, hashbrowns, and a pancake.  Portions were modest, but still…  So this afternoon and evening I tried to get clean with my eating again.  My snack was a banana and pecans, and my dinner?  Scratch made lentil soup…mmmmmmm…  🙂

I’ve mentioned Rachel Brandeis, my dietitian, here before.  She is all kinds of awesome, and I honestly don’t know where I’d be without her.  Scratch that – I do know where I’d be.  Either a) two years post bariatric surgery and possibly still not knowing how to eat, or b) dead or nearly dead.  I’m so glad I ended up doing all this without surgery, and just by learning to eat right and exercise!  Anyway, click Rachel’s name above to visit her website and get her help if you’re an Atlanta local.  I promise you won’t regret it.  Even if you don’t feel like you need a consult, you can look her up and follow her on Facebook for great tips and recipes.

Facebook is where Rachel linked to this recipe on Epicurious.com for French Lentil Soup that intrigued me.  It’s so simple.  I really wasn’t sure it would taste that good, but Read more…

True Colors: Overcoming Body Image and Non-Scale Victories!

October 27, 2012 Comments off

Writing this morning from my brand new, super speedy laptop!  Just call me flash.  Wait…I’m not sure I like the various connotations that could have…  Oh well, nevermind.  But it is so nice to be able to log in and write a blog entry without waiting 25 minutes for the computer to boot up…I probably should have replaced my seven year old dinosaur computer years ago.  The old one was so bad that I updated my blog from my iPhone the last two weeks, so those posts were short and to the point to say the least.  So let’s catch up a little bit.

First, yesterday was my weekly weigh in, and after a week of stasis, the loss is picking up again!  230.8 pounds this week!!!  That’s a 2.0 pound lost from a week ago, 27.8 pounds down from where I started this time around in July, and about 84 pounds from my estimated highest weight of 315 sometime in 2007-08.  I will say, loss has gotten a little more difficult lately.  My nutrition is still good, but I’m getting down to that point where exercise is becoming more and more important.  That’s been tricky with the sun going down earlier, and my being an evening exerciser.  I may end up having to join a gym soon, and that’s something that doesn’t really appeal to me, but I do want to keep up with my weight loss, so I’ll do what I have to when it gets to that.  My next goal is to reach 215 pounds, hopefully by New Year’s, which will mark 100 pounds lost.  It will be hard work, but I’m confident I can reach that goal.

So on various weight loss blogs and such, you’ll often hear the term “Non-Scale Victory” or NSV.  I think NSV’s represent the stuff of living, not just the numerical progress you’re making, but realizing the reasons why you’re working so hard to transform your life.  This past week, I’ve had a couple of significant NSV’s.  The most simple one was this morning.  I was Read more…

Back from New York!

October 14, 2012 2 comments

20121014-231502.jpgIt’s been another busy week as I returned from my trip to New York and got back into the groove at work! I wasn’t terribly well-behaved while I was there. Enjoying pizza, pastries, cupcakes, and various other goodies. But man do I love that city! The walking helped a bit, and despite my poor diet while there, I lost .7 pounds this past week! My weight on Friday was 232.8! It was a busy weekend, so I’ll keep this post short, and plan to write more mid week! Good night, all.

Eff You, Metabolism!

September 24, 2012 2 comments

Atlanta’s Oakland Cemetery – Location of my “Run Like Hell 5K” next month! And site of a beautiful early autumn walk I took yesterday.

So…  I’m still losing weight, but the rapidity with which the pounds are coming off has slowed.  I’m so pleased with my progress, and I’m not in any way about to give up, but the past couple of weeks have been a little frustrating.  This past Friday, I weighed in at 239.4 pounds.  That’s a .2 pound loss from the week before, 19.2 pounds down since I restarted in July, and about 76 pounds down from my estimated highest weight of 315 a few years ago.  Two-tenths of a pound.  Ho-hum.

As my nutritionist reminded me today, once the first 15-20 pounds come off, your metabolism gets nice and comfy cozy again.  Ugh.  And the solution?  To increase exercise to get the metabolism back in gear.  Double ugh.  If I’m being honest, I’d have to admit that Read more…

Trappist Monks Ruined My Diet… (OK – Not really…)

August 5, 2012 4 comments
abbey

The Abbey at the Monastery of the Holy Spirit

So yesterday was the first day I’ve had since I’ve really had my head back in the diet and exercise game that the wheels kind of came off the bus. I went with a group from my church to visit the Monastery of the Holy Spirit in Conyers, Georgia, just outside of Atlanta. This is a lovely, pastoral place where a community of trappist monks has lived a contemplative, cloistered life, praying for the outside world, since the 1940’s. They were so welcoming and friendly, and I thank God they were praying for me yesterday, because I needed it…

Friday was my third weekly weigh in, and I made really good progress! My weight was 250.0 pounds!!! That’s down 8.6 pounds from when I began this second phase of my journey three weeks ago, 3.1 pounds since last Friday, and 65 pounds total from my estimated highest weight almost three years ago! I am very pleased!

Nutrition for me is very mechanical Monday through Friday. I have

Read more…

Weekly Weigh In #1: Defeating Cake with a Pencil

July 21, 2012 Comments off

Here we go…  Friday was my first weekly weigh in.  I have to say, this past week since seeing my nutritionist, it felt really good to be back on track with healthy eating. Using easy guidelines to eat healthily bets counting calories on an iPhone app any day (those pure calorie count apps always led me to eat a fast food meal, fit it in my calories, and then go hungry for much of the day).  My weight yesterday morning…  254.2!!!!!  That’s 4.4 pounds down from my initial weight of 258.6 last week!

Food Journal

Can you defeat temptation with something as simple as a pencil? You bet.

I was rocking it this week, if I do say so myself.  I made it to the park for a walk three days, I stuck to a sensible, healthy eating plan, and I defeated the best cake in Atlanta with the power of a pencil.  Okay – it was the note app on my iPhone, but you get the idea.  How, what, why, you may ask… Read more…