That is awful!
I am heavier than the last diet I went on! I cannot ever ever ever be this weight again. I plan to lost this and keep it off, first goal is to reach the 120's. So I have to lost at least 7 lbs. Id like to be at that weight by mid January but I'm not going to push my luck, I'm going to take my time and do this slowly. I'm going to give it as long as it needs.
My weigh-in's will be Tuesdays as Mondays are a little ridiculous in terms of stress. I am hoping to still be 136.5 by then as I will be going to Amsterdam for the weekend with all the girls and even though I will try and be as sensible as possible I am not sure if this will be possible. I don't know how much exercise Ill get and I don't know how many uber healthy options will be available.
I was going to try starting the 'Food Doctor Ultimate Diet' but it requires a strict liquid based diet for one week which I am unable to commit to this close to Christmas. I intend to start this as a new years resolution on the first of January, starting the year on a good footing. In the meantime I am controlling calories and exercising.
So bring on Week 1 weigh in on Tuesday!
That! Feels! Awesome!
From right now its a slow gradual descent to 100lbs I plan to take 6 months to lost the weight in a consistent way. I plan to use the FItBit, the BodPods results and my Food Doctor Ultimate Diet and my tools and get to my results watch me shrink peoples :)
I have to say it again...
I will never, EVER, be heavier than I am now! :D
Judith says that you need confidence in your self to lose weight, which I agree with 100%. Knowing you can do it is a huge confidence boost along the way. She tries to instill confidence by giving yourself credit for what your doing. Looking at it at the moment it seems a little silly and not only that it could have the effect of making me complacent.
So here goes:
She wants you to give yourself credit the same way you would a friend. Which is actually a great idea, I don't think I would ever praise myself the way I do other people. It just not my way... especially for little things.
She also says to put on a little bracelet or rubber band and give yourself credit every time you see it.
Everything you do something positive, or don't do something negative, give yourself credit.
Answer back to sabotaging thoughts!
So here it goes:
Well done for not over eating today. Good Job, Anaelle. :)
Ha ha... it still seems a little silly.. but kind of nice too.
I know to anyone reading this it must be really obvious I dont know how I havent seen this before. I guess im doing well all day that when eveing time comes it almost seems like it doesnt count. But it does! I have noticed this pattern for a while now and posting it up is part of me finally addressing it.
I don't know why I do that. Even if I ate crap, why am I not going to the gym. I sit there and watch mind numbing TV, not that theres anything interesting on. I have to get this part of the day under control because if I do, then this whole diet weight loss journey, lifestyle change thinggy would be much easier.
Must work on this!
- Life is too busy
- Its convenient
- I have to take the food before I serve it
- Its just a little thing and doesn't count as a meal
These are my excuses, so she then makes the point that we need to MAKE time to sit down. It is not only just to sit down and eat, but sitting down to eat makes you more conscious of the amount of times you eat a day. It makes you realize all the times you eat things as a 'Snack' that you never realised before. I noticed that it makes me question if I even want the snack and sit down or if I'm not hungry and just doing it out of habit.
At first I thought is was a silly unnecessary task but now its helping me cut out some unnecessary snacking and making me conscious of when I am eating. She asks that you continue this along with reading your motivation list everyday until the end of the 6 week plan. I will try my best to stick to it.
If I don't have time to sit and eat I must make time or eat later. This is not on optional task, it is mandatory.
- Believe I can do it
- Never Cheat
- Track Everything
- Blog lots
- Don't Give Up/Make it a habit
- Don't just do it for myself
Believe I cam do it!!! (I'm still working on this one. I think my lack of consistency and regaining has made me lose my motivation, which is terrible. I cannot do this without motivation. I have just ordered a FitBit so this is getting me a little excited and motivated. I think that once I see a loss it will motivate me and keep me going.)
Never Cheat! (If I deviate from the plan I am not allowed to throw in the towel, I am to drop to the back up plan, take it easy and get motivated again to continue on the plan, perhaps it will be time to modify the plan at this stage)
Track everything (Track every calorie that goes in and every calorie that goes out. By this I mean take note of call the calories I eat in a food diary and also keep a note of my calorie expenditure in my exercise diary. I will do this using MyFitnessPall (online calorie/exercise diary) and ALSO using the FitBit and my RMR. Also I will regularly track my weight and measurements on this blog, probably once a week)
Blog Lots (To get motivation, to hold myself accountable. I don't think anyone readers this, which is ok, just the fact that its out there and people can read it make me accountable to all my potential readers. In my dreams I would like to be able to inspire people and myself, that they, and I, can do this. I awe at people who have achieved weight loss goals. But lots of people have loads of weight to lose, I only have 30lbs and am struggling. I need to be able to do this)
Don't Give Up (I have noted, on my journey that one thing I am very good at is giving up. However I am persistent but this time it has to be about consistency. I can say oh this chocolate bar doesn't count . OF COURSE T DOES!! everything counts!! I have to be realistic and consistent these are my friends on this new journey. I have to make it a habit, make exercise and a healthy lifestyle a habit, once it is it'll be easy as pie)
Don't just do it for myself (I have noticed that if I tell myself that I am doing this for someone else I am more likely to not over eat or go to the gym. If I do it for me I can make all sorts of excuses, but if I do it for someone else I cannot make excuses for them. I have asked by BF and my friend if it is ok to make them in charge (a little) of my exercise and food. So every time I don't want to go to the gym or want to over eat
I have to call them and give them my excuses they are then to decide if it is ok for me to do either. I have done this for a while, and maybe its a bad thing but it works for me. And I have noticed slowly that I call them less and less and am able to make the decisions on my own. I'm learning)
I still had to work yesterday, which usually statrs at 9am, so I had to get up really early to go see the BodPod, my appointemnet was at 8. So even at that, with all the rush hour traffic I was still an hour late for work.
When I get there the gentleman asks me to change into shorts and a loose tshirt, he takes my hight and weight and then asks me to put on a swimming cap and sit in the BodPod (there is a picutre of a BodPod below) and then we do the test twice to make sure ots right. The test costs about €65 which is quite steep, but I think it was worth it.
I found out that my body fat percentage is 37%. 30%-40% an excess of fat and over 40% things begin to look grim. Goal one is to drop into the 22%-30% mark which is considered generally healthy.
My estiamted RMR was 1070 calories, so this is what I burn for one day if I do nothing but sit and breath. This leaves my usually daily life, without extercise, at 1327 calories and around 1626 calories. I think the plan is from here to eat 1200 cals a day.
Judith (the author) ask you to chose your two diets (I prefer the word 'Plans' more) carefully, so as not to set yourself up for failure before you have even started. She says to plan modifications into the 'Plan' so that when an on the spot decision comes along you do not deviate from the plan.
So here are my choices:
- Calorie counting and Gym
- Weight Watchers and Gym
I chose calorie counting and exercise as my main diet- this is the most merited and advised way to control wight loss and maintain the lost weight. There is a lot of research and information including studies and online tools that can help you to lose weight. There are also lots of books and such that can educate on this subject and one cam make it strict or easy as they like.
Also I will try and investigate this as much as possible to keep my motivation up. I am getting my fitbit soon and have taken a trip to the local bodpod :) I will use regular weigh ins and measurements as motivation also.
I think that weight watchers is a great plan to fall back on as its a little simpler than calories counting and its a good place to fall back on as it can be a bit more easy going. Sometimes the calorie counting gets heavy and meticulous.
- I'll be more confident
- I'll be more attractive and look better
- I won't feel so self-conscious
- I'll feel better physically
- I'll be healthier
- I'll like myself better
- I will have accomplished something important
- I'll feel in control
So that's my list of motivations :) Now the book asks that you review this as many times a day as you can at least twice a day. They ask you to write it out and have a copy in your bag, your wallet, on your bathroom mirror anywhere that you might look. I have decided to have a copy in my hand bag and the other on this blog as I do spend some time here.
The book urges that you read through the list especially when you are having a tough time with diet or exercise and to continue reading the list until the 6 week plan is over .
Also I just was looking around online and I stumbled across this scary image. There's motivation to lose some weight and get fit. It is an X-ray of an obese person compared to a normal weight person (I think) and i never look at weight loss on the inside. Its important that our internal organs are healthy and not smothered by fat.
So the Beck Diet Solution is a book which uses Cognitive Therapy to teach you to 'think like a thin person'. I have seen it recommended on many forums and boards and seems to get results. I like their approach of setting you one task everyday to complete for 6 weeks to teach you all the skills that you need to 'think like a thin person'.
I have actually started this book a few days ago so I will catch up on these days via this blog and then should post more or less everyday after that to keep me sticking to the plan. So from what I can see the first week doesn't start you on a diet straight away, it looks like it just creates a basic platform and teach you tools for tackling a healthier lifestyle and difficult situations. So I need to get my motivation up!
Wish me luck xx
Im pretty happy with that considering that for the last few weeks I havent really been too good. I think Im just happy tosee that Im not back to where I started or worse... which was a genuine fear I had before standing back on the scale.
So my new plan is in full swing.Eating my balanced meals everyday and going out for an hours brisk walk/jog inthe mornings. I can finally go outside now that the rain seems to have been banished and the sun is out :) Im hoping for a fabulous 124 lb next week.... bring it on
Just after my last post my computer died a sudden death. I believe the disease is called blue screen of death. Where the screen goes blue and then the computer turns itself off and will not turn itself on again. It’s very sad as I have A LOT of info on that computer that I would have liked to save. Ah well, lesson learned, always back up your computer. It is now away with the insurance company to be repaired, but I’m not sure what they'll be able to do to fix it. The past month has been stressful trying to organise a computer, working a lot and trying to lose weight.
Anyway, enough excuses. I have been given a computer, barely working, but working none the less, that I can use for the time being. On to my journey and goal, I kind of stopped tracking my progress and loss, one week I was on a diet and the next I wasn’t... but I quickly picked myself up, dusted myself down and got to business again.
In the last month I have lost some weight and am happy to say that my current weight is ...... 126 lb :) I am very happy with this, it means that I haven’t gone up, I’veeven lost a little. Every little helps right?
AND.... I have found out, over the last month, of roughly following my plan outlined in a previous post, that I always fall down every time once I get home from work. I always do well at breakfast and lunch but once I get home from work I just eat whatever I feel like with no regard of if it’s good for me or not. And the reason? No Plan. I have planned out to precision what I have for breakfast and lunch, but dinner? There is no plan. So I made one :) I spent all weekend cooking, I have cooked two giant meals. Diced beef in black bean sauce with whole grain rice and lots of veggies and Cajun chicken with pasta and lots of veggies. Then I split the meals into 8 portions of 300 calories each and put them into individual freezer bags. Now all I have to do when I get home is to grab one of the bags from a freezer and microwave it and done!
With all my meals now planned I can’t lose :) ... let’s see...
I have also been looking into various other blogs, which are an amazing source of motivation and inspiration. There is something about reading other similar experiences to your own that gets me all fired up. I think its the idea that we're all human, we're not perfect. We'll get there if we keep moving. It doesn't matter how long it takes.
I just wanted to kick this week off really well, being good and doing exercise. But no luck, I cant exercise and my food intake at the moment is not being tracked as I eat the same thing every day. :( Just generally sick of eating the same food all the time and sick of not exercising, and sick of going between 126.4 and 124.8 all the time :(
I just hope that I can figure out a new meal plan soon and that I wont be as sore and get my exercising into gear.
Maintenance 1475, 1816, 1775, 1814, 1625, 1684, 1642, 2420, 1633, 1544, 1686, 1751, 1419, 1871, 1683, 1475, 1633.
Weight Loss 1180, 1313, 1250, 1708, 1200, 1920, 1133, 1044, 1000, 985, 1314.
So what I decided to do was to add up the number and divide them to get the average. This has left we with a maintenance level of 1703 calories and a weight loss level of 1277 calories. I think this is where I should aim for now. Any comments welcome...
That's it, about 1lb for a hard weeks work. But its still 1lb less than before so I cant complain. Still looking for support if any one reads this.
I decided to take things easy, so for this week I will focus on Clare Nasirs video. It was tough! really touch, I'm sore all over and I'm sure its gonna be worse tomorrow :/ So first there is a cardio work out and then 4 different workouts (each 20 mins long) they focus on toning, resistance, cardio and abdominal. I did all of them. But towards the end I was getting exhausted so I didn't fully finish each section. I felt amazing and I hope it shows. I'm still trying to figure out exactly how often i should do this work out and when to do it. Any comments on this are welcome.
I really hope my hard work shows tomorrow in the weight in and I hope its not as sore as I am expecting it to be.
The next day I decided to go to the zoo, that was great. Did about 4 hours of walking. Solid. But i did have a hot dog. So from now on back on track! no more messing up. I have learned by lesson, its my birthday in 2 weeks and I cant mess up then I just need to be more prepared.
Also tomorrows is the day when I'm starting to exercise officially :) So I'm gonna head into town to see what exercise videos are around. I think ill need something like that to motivate me. Ive looked at some online, Ill post them below, if you have tried them please let me know what you think.
Breakfast (195 Calories)
Real Butter (only a scrape)
Whole grain Toast
Lunch (267 Calories)
Salad (tomato, lettuce, carrot, peppers, low cal dressing)
Wrap (lettuce, low mayo, grilled chicken or quorn, tomato)
Snacks (332 Calories)
Low Cal chocolate
Dinner (340 Calories)
Drinks (15 Calories)
So altogether this meal plan usually comes in at around 1100 calories which still allows me to add some extras here and there if I'm still feeling hungry. I like this plan, its a nice framework. I even made an excel spreadsheet in which I can tell it the maximum calories I can consume daily and then i add the foods and calories I have eaten in a day and it will keep track of everything for me and tell me how many calories i have left.
I am always really hyper organised and this is perfect. Its fast and easy and takes out the thinking for me.
The fist thing was check my BMI, I wanted to know where I stood and what weight I should plan to be at. So I went to lowfatdietplan and looked up the chart. Its easy to read where you are and where you need to be to be in the healthy category.Currently my BMI is around 27 and I need to weight in the neighbourhood of 100lb-125lb to fall into the healthy category.
So I checked what my daily calorific needs were for my target weight of 100lb with two websites, shapefit gave me a recommendation of 1511 calories per day and freedieting gave me a daily amount of 1338 calories. So for the sake of restriction I am going according to what the freedieting website has calculated. It easy, just put in your gender, height, age, weight and activity level.
For activity level I put 'deskjob' because that's why I do, and I do no exercise around that. I think that because I do not want to fail at this I want to succeed I don't want to overload myself with too much too soon. So for now I will tackle food until I am confident I can take on exercise. I am taking baby steps towards a new lifestyle.
Armed with this new information I decided that from now, until I lose all the weight I will write down EVERYTHING. I need to keep track of every biscuit I eat, every drink I take. And I made the decision that I could not cheat until the diet is over. When I cheat I usually relapse into my old habits.Writing everything down will teach me exactly what to eat and what not, what foods I can afford to have more of and where I need to be careful. Also using calories will allow me to eat whatever I want, but if it is a high calorie meal I will go hungry for the rest of the day. In the case that I do slip up and over eat I am not allowed to give up, I must get straight back onto the horse and forget that it happened.
For now, the first few weeks this is the plan, try to get used to the calories, see what works, make meal plans see what doesn't work and tweak it. Eventually I will add in such things as better foods and exercise. This will evolve and come with more research and time. For now I have a big task ahead of me, wish me luck.
The last time I posted was Monday, and I don't think other than work I have accomplished much at all. I get so tired after work I just wanna sit down, have dinner and watch TV.
But any who here I am ready to tell you how I am getting on. Well I shall start at the very beginning on how I got this little project on its feet. First I scoured the Internet for information (a solid two or so weeks of research). I considered how I was going to tackle this weight loss thing in a way that this time I would not fail. I read about diet pills, researched fasting, Weight Watchers, LipoTrim, gym's, eating disorders, calorie counting, Atkins, the cabbage soup diet, the 'beyone' diet. I looked up EVERYTHING!
Guess what I found out?
None of it matters. None. Not even a little. Sure all the above are helpful tools for weight loss. But the thing I found was that if you are not in the right frame of mind, or are doing it for the wrong reasons all of the before mentioned diets and weigh loss methods mean nothing. Sure you can lose weight, but you will gain it back. So first thing is first. Why am I trying to lose weight?
Well I have been average weight (within my BMI) all my life, until I went to college, in 2006. Over the next four years of college I gained weight, not a huge amount, but enough to bring my BMI to 27 (over weight). To be honest I don't think my weight is an issue at this point (from a physical health point). I am merely just overweight. But emotionally it is effecting me a lot, my self confidence is shattered. I feel that I have no will power, and I feel ugly. Since I am only 4ft 11" tall, those extra pounds really make a difference.
I want to lose weight to get back my confidence, to feel sexy and healthy!
I want to lose weight as it has gone up at a slow but constant pace for the last four and a half years. If I don't do this now. I never will.
I did this very thorough research in a bid to not allow my self to fail again, I have tried many of the above diets and failed everytime. You wanna know why? Because of my mind set, I would say things like 'Sure I'll eat like 500 cals a day until I lose the weight and then Ill go back to normal'. This does not work, first of all, I never got that far to lose all the weight I wanted to, but also I never really wanted to diet. I just wanted to go straight back to fries, pizzas and soda.
This time my research has let me a different direction, I am going to have to make changes that are permanent, that I can sustain. There can be no such thing as 'I'll go back to normal' this 'diet' (for lack of a better word) is the normal! That is why I have made my journey so public. I cant do this alone, I don't want to. I want to have people follow my progress, to encourage me but also to let me know when I'm not doing enough. I need support, encouragement and tough love! So I urge you all who read this, to comment and tell me to do this and to see it through.
Goal Weight 100 LB 45.3 7.1 Stone
Calorie intake from now on will be between 1000-1200. And my plan is to have the majority of the weight of ASAP, but by June, thats in 4 months :/. But my final final goal is September as Ill be going on holidays and I will have to look fabin a bikini.
So I checked my calorific need for my target weight will be 1500lb, so I decided to go just a little below that to get the calories that I will be eating for my diet. I have already made up a meal plan which will fill me up everyday.
I plan to post freaquently and weigh in once a week.
Wish me luck guys!
Neck 32cm 12.5 inches
Shoulder 14cm 41 inches
Bicep 31.5 cm 12 inches
Chest 99cm 38.5 inches
Waist 81cm 32 inches
Hips 103cm 40.5 inches
Thigh 59.5 cm 23 inches
Calf 33 cm 13 inches
Belly 90.5 cm 35.5 inches
Hight 150 4’11”
Start weight 134LB 60.7 KG 9.6 Stone
And here are some photos of my body at the moment! Be warned its not pretty.
- Believe that I can do it.
- Never cheat, ever.
- Track everything (even gum).
- Don't talk about change, do it!
- Don't loose weight for the numbers on the scale but do it for how you feel about yourself.
- Dont give up.
- Sleep enough.
- Focus on one thing and try to create a good habbit.
- Have a goal and change goals as time goes on.
- Dont just do it for yourself.
- Dont eat three hours before sleep.
- 20 minute wait time. Wait 20 mins after eating sensible portion, if still hungry have more.
So Ive been thinking, why am I trying to lose weight? And it has been becomeing alot more aparent recently, I feel the weight, I can feel rolls of fat starting to develop, I feel heavier. I need to get this sorted before it becomes a real issue. Not only that but I have zero self-love right now, I dont feel pretty, or sexy at all, and to me thats important. I want to feel great in my skin.
I think the reason the last diets havent worked are a) becasue there was no structure and b) becase they were unrealistic. With the Weight Watchers plan I has 29 poits plus about 5 extra point per day, that was too much give and not enough controll and the Lipotrim was only 400 cals a day! There is no way that is a realistic way for me to lose weight and keep it off.
I was reading about this lady, Debra Moorhead, and found that the way she lost weight was realistic, down to earth and do able. She lost weight by going online and finding out what her calorific intake should be for her target weight and that would be her daily allowance. I think this is a very reasonalbe way to aproach the subject, as I would be eating the food that I should continue to eat even after the diet has finished. So there is no suddent change as there usually is when you finish a diet. This is why it is not a diet, but a lifestyle.
Also she sais that she has not added any extra exercise that she woulndt ususally do, I think ill do the same for now. Idont wanna over complicate things, I want to do this right this time and I want to take it slowly. I can always add exercise later.
So, I'll keep you posted on my nextsteps. Wish me luck.
So what was my next paln? Weight Watchers. This was great, I really liked it the point were great and I didnt mind the plan at all. But I soon found that I was loosing 0 weight. I think its because Im only 4'11" and my calorific intake should be less than they recomend. And also the food they recomend I eat were having the opposite effect. So that went into the bin too.
My weight rose to 134lb to be exact. Right now, as of today I am 127 lb. And I have a new paln of attack. Which I shall inform you on later. :)