I haven’t written about my journey (read diet) in a while. And that would be because I failed yet again. But failures aren’t all bad, they are learning opportunities. So, what did I learn? I learned I could live without quite so many carbs. I also learned I wasn’t willing to give them up altogether. I really like my oatmeal or english muffin blt in the mornings. And that is ok. So I am just going to ramble along for a bit until I find the next thing that maybe I can work with. Something that isn’t super strict. I still think just balanced is good, not so many rules. Find a way to increase vegetables, keep down on the carbs, and more protein. So there it is in a nutshell. It’s all good.
Well I have been on keto a week…sort of. My carbs are certainly lower than the average American, but I am not where I am supposed to be. My problem is I am in love with my iced coffees from McDonald’s. It is my start my day off right thing. I can’t drink black coffee, or any kind of coffee that doesn’t have flavor and cream. I was thinking, depending on carbs of course, that one way to start weaning myself off of coffee is to get a single serve machine and use my flavored creamer which is less carbs than my iced coffee at McD’s…I think. Other than that, I have done well!
Today was measure day, and while my weight had been 3 pounds down earlier this week, now it is only 1 pound down but that is still DOWN! My measurements were a little wacky. I find measuring very difficult. I have a picture that came with my nutrition journal, but I still think I missed a few measuring tape placements. Here is how it turned out though:
- Neck is down 1/2 an inch. Not too likely to mess that one up.
- Chest is up 3/4 an inch. Not good, but probably had more to do with placement on this one.
- Bicep down 1 inch…I don’t think so.
- Waist up 3/4 of an inch. boo!
- Hips down 1/2 an inch…hoping that is right!
- Thigh down 1/4 inch, I buy that one
- Calf down 1/2 inch, maybe
- Body fat down 0.2%, not much, but I will take it.
So overall for a first week I am happy. My weight, body fat and some measurements are down. I have done well eating vegetables and meat. I have done well avoiding carbs except for my addiction to iced coffees. At least it is McD’s and not Starbucks! Tomorrow I think I will start having mediums and not larges, and looking into how many carbs are in my creamer. There has to be a way to inch my way down. I cannot go cold turkey!
Oh and I haven’t had any carb cravings like pasta or rice or, in my case, potatoes. I have been very satisfied with what I have been eating. Breakfasts are a little difficult, that is where I am normally carb heavy, oatmeal, cereal, english muffin, bagel, etc. I don’t miss them, but I am struggling to replace them with something I like. This morning I had strawberries and pecans. I had some cheese on my plate but I didn’t like it.
I guess that about covers it. Can’t wait to see what happens next week!
How I Am Progressing
So things have gone nicely with the numbers area. I’ve lost about 2 1/2 pounds. And I have lost about 3 inches. Though I am a little iffy on some of that. It is slow going, everyone says that is the way to go, but if it is too slow I start to slide back up again. I am getting a little better about not weighing everyday. I personally think with a digital scale it isn’t such a big deal to weigh daily, as long as you do it at the same time everyday. But it does keep me from seeing a great day just before weigh in and then a bad day the day of.
I currently weigh 195 on a tiny 5 foot frame. My goal is 110. Now don’t freak out that is 10 pounds heavier than my best and healthiest weight over the years. I will settle for 120, just because I have gotten a little top heavy recently.
My stomach is currently my worst nightmare. I started at 45 1/4 inches and I remain there. It is one of those bloated bellies at that, just horrifies me. It’s funny, not really, that I have had this bloated belly for years and only just really had it register in my brain in the last few months.
My thigh(s) are down by 1 1/2 inches. That isn’t surprising since most of my exercise is walking. It is slow walking but still a walk. So they really get the most of it all.
I think I am doing better about getting protein at at least 2 meals a day. I struggle for a protein at breakfast. Which I shouldn’t. I have loads of protein shakes from Nutrisystem, and there are always hard boiled eggs I could get that for the mornings. I don’t really like yolks, but I can cut those out.
Where I Need Work
I started out with a list of 20 things to try to get rid of a stomach. These were sensible things not outlandish, spend 100s of dollars on things. I have only managed 1, the proteins. So I need to figure out that. I started with just do it! and failed. Then I said 1 thing at a time and failed. I just can’t seem to get motivated. There are certainly enough reasons to want to get thinner. I’m diabetic is a big one. But it would also go better on my fibromyalgia and increase energy and keep me from facing other problems, but I still just don’t seem to able to get my act together.
I have my skinny pictures up around the house, but I don’t even notice them anymore. Anybody have any possible motivational ideas? How do I make myself want this as much as I need it? I would love to hear them. I have a long way to go and I have gotten to that age where it is supposedly more difficult. Exercise is limited due to the fibromyalgia. I have the walking at a relatively slow pace. I also have an exercise regime that was designed by a physical therapy doctor and a trainer. I tried the first one and it was great, and then I lost interest. It comes right back to motivation, I just don’t have it! So PLEASE friends, HELP!
Now that I have had time to mope, take a nap, and look at things more clearly, I am ready to readjust. In general I try to be a positive person. I have a weird sense of humor, but it is humor. I use that a lot in countering health problems. I focus a lot on my faith and I truly believe a better future awaits me per Jehovah’s purpose for me and others and the earth. However, being human and therefor imperfect, I pout and I mope sometimes. Particularly when I think things are going well and then I look back and they aren’t! So as the title says, I am done moping, for now anyways.
So first thing I think I did to get out of the mope was going over what I did and didn’t do from my original research. That showed me how I was falling short, as well as where I can improve.
The second thing I have maybe come to realize is diving in head first wasn’t as great an idea as I thought. In fact, thinking about it right now it is a great way to fail. Makes me think of a story from my much younger days, about 5 in fact. I had been afraid of the water for a few years due to an incident where I swam a great distance very well, but scared my mom half to death, thus scaring me half to death. So mom, who didn’t want me to be afraid of water took me to a swimming class a few years later. She talked to them about my fear and was promised they would take it slow and easy. Day one, they wanted me to jump off the diving board into the deep end. Not slow and easy as far as my mom was concerned. I refused by just turning around walking off the diving board and finding my way to my stuff and leaving. Mom was so proud! The point is you ease your way into swimming and maybe I ought to ease my way into all of this too.
So There are 20 tips to losing belly fat in my research. Some I just can’t do, apple cider vinegar…GROSS. But here is a list of what I think I can do:
- Increase soluble fiber
- No trans fat
- Decrease or no alcohol
- Increase protein
- Decrease stress
- Aerobic exercise
- Decrease refined carbs
- No sweet tea
- Use my fitbit
- Take omega-3s
- Little or no fruit juice
- Probiotic foods, one a day
- Intermittent fasting
- Green tea
Boy that was a lot to do at once! So first is determining what I have already done well: little to no fruit juice, little to no alcohol, increase protein.
Next is to choose one thing I can add to my next two weeks: omega 3s. I’ll go at this for 2 weeks. That’s the easiest, I can take a pill. And as I am already on a good schedule for taking my medications this will just slip right in. In fact that is so easy I think I will try to have a cup of green tea each day. That will be the one that I’ll have to work on remembering. So to remember I need to schedule it.
That brings me to the next thing I am trying: I ordered what looks like a really good daily calendar for me. I can schedule what I need to do for each day. It really seems to work on creating habits, which is better for me than just a calendar. I stink at calendars, well my google calendar is good for doctor’s appointments, but not for stuff I want to build as a habit. I tried, it fell by the wayside. The one I have ordered, the Creative Fox daily planner, is very creative and makes you think about how you can improve your life. At least that is how it looks to me.
So this is how I hope to “pull up my big girl pants” and move forward. Hoping it works. I’ll keep you updated!
So it has been 4 weeks since I started. One week was very exciting and positive, since, nothing. In fact, with the exception of my neck everything I am measuring is exactly the same. My neck is a 1/2 inch up.
I have tried to stick to my “just plain healthy” diet, but I have for the most part failed. I am getting increased my protein, my probiotics, The fitbit is on again off again. It just isn’t that comfortable when I sleep. Yes I know don’t wear it to bed, but then I forget to put it back on. I haven’t had any alcohol, no great loss there, as I don’t drink much anyway. I’ve stuck to soluble fibers. I only have one sugary thing a day, hard to give up my iced coffee from McDonald’s. Exercise has gotten harder with the heat. I’ve decreased carbs I think. Except for some oatmeal occasionally, which is supposed to be good. Fish hasn’t been a big winner, I just don’t really like it. So I guess I need to look at taking omega-3. I couldn’t do the apple cider vinegar. Intermittent fasting flew out the window. And the green tea has been rare. So what it boils down to is I am just lousy at change.
I am also finding change hard in the other thing in my life I was trying to improve, my spiritual routine. The last 2 or 3 days I have done next to nothing. I decided I am going to start over when I mess up. So today we are on day 1 again.
I just really question how capable am I at change. What do I need to do to make it more important to me? I’m just so frustrated. I feel like banging my head on a wall somewhere. Sigh…will I ever win?
So about a week ago I posted my new plan on losing weight and I thought you might enjoy a progress report!
Tomorrow is measuring day, but I have weighed myself today, and in 6 days I have lost 2 pounds! And that is despite rain that kept me from walking. And also not completely following the diet.
What I have not done. I have not done the soluble fiber, I have not done the whole grain carbs, no fatty fish, no apple cider vinegar. Intermittant fasting went out the window I think. I quit paying attention to that one anyway. I never made the full 45 minutes of aerobic exercise in a day and I didn’t lift weights. Sounding pretty bad!
What I have done! I started a exercise program designed by a physical therapy doctor, it is easy in that I can actually do it and it doesn’t make me break a sweat. I have increased my protein, I think that is a biggie. I have had probiotic foods, dark chocolate…YEA! I have had green tea on occasion. I avoid alcohol, trans fat, no sodas or sweet tea. And with that I have been successful.
What I need to do. I think for starters is getting more vegetables, celery and carrot sticks are good for now I think. And adding the fatty fish. How I wish that included scallops and shrimp. I want to go to an Asian grocery store and get kimchi to try, I think I might like that since it is spicy. And increase my time walking or what I call dancing, Ha!
So that is my update. Here is what I look like now, and we can start watching me shrink together…oh I hope!
I doubt this is much different from last week, but we’ll keep following it and see if we can’t get me thinner.
So I have never been a healthy eater. That is even despite liking vegetables. Most things I like are not fatty. I do love my wrong grains. Most of the problem lately, lately being the last 15 years, is I have fibromyalgia pretty badly and generally I have a choice, cook and dirty up the kitchen or don’t cook and get the kitchen clean. Then there is the standing, I’ve tried sitting in the kitchen but I end up getting up and down so much to watch things it defeats the purpose. Exercise is very difficult for any decent amount of time and intensity is nil. So wah, wah, wah, and boo, hoo, hoo!
About 2 weeks ago I saw myself from the side…Accchhhhh!!! I am round! I have the belly I swore I would never get. I can handle the hips, I can handle the fatty face, the upper arms, the thighs, but NOT the belly! (And steer clear of my calves too.)
That all being said today I made a decision. I am going on a diet. Sort of. I did some research on websites that weren’t trying to sell me anything and made out a healthy diet list. This is not the latest fad, or a magic pill, it is just determination (so not good at that), plain healthy eating, and exercise.
So as for the determination, I have decided to approach this the way I quit smoking. I was studying the Bible at the time and I knew that Jehovah wanted me to quit. God does not want us doing things to our bodies that would hurt them. But I was so stuck. After trying several different things that did not work I went on the patch. Now keep in mind that is not ending an addiction it is changing the delivery system. But it did allow me to slowly decrease my drug dosage. And I did something else that worked like a charm, even under the most trying of circumstances, I prayed! It was a simple prayer that I just kept calling back to mind when I wanted a smoke, “Jehovah, please help me overcome my addiction.” Now repetitive prayers are really not what Jehovah wants in most instances. They become rote and lack meaning. But this prayer I meant with all my heart. And ultimately I quit and I haven’t had a cigarette in 15 years. Wow, didn’t realize it had been so long. So why not the same thing with my “diet” When I feel week I just need to pray, and to mean it. So that is my plan.
Plain healthy eating. For weight loss it seems to be increase fiber with vegetables, increase protein, eat fatty fish, eat soluble fat, probiotic foods (basically fermented foods), decrease carbs, no sugar so no sodas (that is okay with me…but my sweet tea!!!). A few things I am going to try though I don’t know if they will work are apple cider vinegar and green tea. Worth a shot if I can tolerate them.
Next is exercise. This is really a toughie for me. Too little and I get no effect, too much and I get immeasurable pain. So another plan, I am going to start with 5 minute walks 3 times a day. After a few days I am going to up it to 10 minutes. And finally to 15 minutes. They, whoever they are, say that 45 minutes a day is good for weight loss.
Lastly a few lifestyle changes. First is lower stress. Overall when left to myself I am stress free. But I certainly don’t want to isolate myself to achieve my goals. So I have to work on staying calm in social settings. Practice makes perfect, and breathing exercises help too. Tracking my food and exercise is another tip and with my fitbit I have it covered. I may have to take on some omega-3 as I don’t see me eating as much fish as is recommended. Intermittent fasting is recommended and I am going to see tomorrow if I can do it.
So all this sounds like a lot! And part of me says take it a little at a time. But I have never been good at a little at a time. I think I’ll do better if I hold my nose and jump right into the deep end. I mean I am capable of all of this i.e. I know how to swim, so what is to stop me except me?
My goal? Well, right now it is this stomach! I have to lose 9″ to be at the top end of acceptable so we’ll go for one inch at a time and aim for 9 to start. What a task I have set before myself! But Jehovah and I can do it and we will do it!