Thursday, December 15, 2016

Ten Pounds Down

If you've been keeping up with my blog then you know that I had gained weight and was literally starting over. What I didn't share before is that I reached an all time high weight, breaking my record for highest weight ever.

Since my last post it has taken me a while to get my head in the game and get things moving in the right direction, but I've finally made some progress. I've lost ten pounds and I'm feeling encouraged about the future.

I sincerely want to be an encouragement to others on this same journey. I know how hard it is to lose weight. I have hypothyroidism which makes it even harder, but I'm determined to never quit, no matter how many times I fall down.

I follow a 1200 calorie per day diet. I eat only when I'm hungry and try not to eat between meals. So far, I'm sorry to say, I've been lazy when it comes to exercise, but I plan to get back to my regular schedule of walking.

The holidays present challenges, but so far I'm handling them well by focusing on my family and conversations instead of food. Not to say that I don't treat myself; just in very small portions and I count every bite.

I know my plan isn't for everyone. Believe me, it took some time to get used to counting everything I put in my mouth. But find what works for you and stick to it. Pat yourself on the back when you do well and give yourself a break when you screw up (it's going to happen). Just don't quit!

Tuesday, October 11, 2016

Protein for Weight Loss

Here are 5 reasons that protein can help you with weight loss.

  1. Protein Satisfies & Saves Calories: Protein is important at the start of weight loss because it helps you to feel fuller longer. Protein slows down digestion helping you to be more satisfied and less likely to go back for more.
  2. It Curbs Carb Highs and Lows: Coming off a sugar high onto a sugar low can make food decisions regretful. Combining protein with carbohydrate-rich foods slows down the absorption of sugar from your stomach into your bloodstream, which may help keep your blood sugar from going up and stave off future cravings.
  3. Protein Requires More Energy: The "thermic effect of food" (TEF) is the energy we use to digest food into small, absorbable components. The TEF in protein is higher as compared to carbs and fat so you're actually burning more calories to process protein.
  4. It Fuels Fat Burning: It is a scientific fact that your body cannot effectively burn and use fat as energy if it doesn't have help from either carbohydrate or protein. While you are losing weight, your body loses both muscle and fat. It is important that you continue to eat enough protein in your diet during the process. Eating adequate protein fuels fat burning while preserving calorie-burning lean muscle.
  5. Protein Promotes Muscle Repair & Growth: Protein needs increase after bouts of intense exercise so increasing your protein intake on days that you exercise is beneficial.  If you strength train consider a high protein snack right after a training session when muscle is sensitive to nutrients that it can use to repair and grow.
Eating more protein alone won't necessarily help you shed excess weight in a healthy way. When consumed in excessive amounts it can still lead to weight gain. Protein should be set to 20% of your total calories, which should be enough for the average person. 

Monday, September 26, 2016

Starting Over Again

I'm starting over, simple as that. For anyone who has been on a similar journey, there's no need for explanations.

I hate admitting failure of any kind, but I have allowed myself to get off track in the past few months and I have caused quite a bit of damage to my progress. I have gained a lot of my weight back and I am basically at the point of starting over.

I've started using My Fitness Pal again to track what I eat. Eating 1200 calories a day and walking a mile a day. I've managed to lose two pounds in less than a week.

My problem is making it stick in my head again. Once I get it made up in my mind that I want to be healthy and smart about my decisions, then I can do it. Until then, I'm entirely ruled by my emotions and cravings; eating when I'm not hungry and not controlling my portions.

If you've been following me so far on my journey I'm sorry for the temporary departure. I hope that sharing, not only my success but also my failure, has made me more human. I will do my best to make regular and more timely updates on my progress in the future.

Until next time, God bless!

Saturday, June 18, 2016

Setback

It has been a while since my last post. The reason for that is simple, I feel like a failure.

Since my last post I have peddled backwards. It's hard to admit it, but here it is, I have gained weight.

This journey is hard but I have come too far to give up and I refuse to admit defeat. Like I have said before, you only truly fail if you don't get up and keep going. And, I have no intention of stopping now.

I want to encourage you wherever you're at in your journey. Whether you are at the beginning, the middle, or maybe like me struggling with a setback, you can do it. One moment, one day at a time. Stop thinking about next week, next month or even tomorrow. Just think about right now.

Moving forward...

Thursday, March 31, 2016

Seriously

I'm seriously stuck in a holding pattern. Not moving forward, not moving backward. Just stuck in the same place.

I'm starting to get comfortable here...maybe that is the problem. Maybe I've gotten too comfortable in this place and my efforts aren't what they were or what they need to be to move forward.

Whatever, it's become a "seriously" moment for me. Am I "seriously" going to continue this pattern? Am I "seriously" going to stop here? A "I "seriously" need to get off my behind and make this thing happen," kind of moment. After all, no one can do it for me.

This blog was created to share my journey and this is a part of the journey. For me this is an embarrassing part of the journey. Having to admit to a sort of failure. But failure will only really happen if I refuse to get up and keep going.

So, dusting myself off, picking myself up and moving forward again.

....more to come!

Sunday, November 22, 2015

Stuck

I know it's been a while since I have written. I have been waiting to be able to report good news.

The truth is, I have been stuck for several weeks now; not moving forward, not moving backward. And, although I'm very happy to not be moving backward, it is unbelievably frustrating to not be moving forward.

I have had several moments when I just want to throw in the towel. Moments when I tell myself maybe I'm just meant to stay this way. These are the moments I have to remind myself of how far I have come.

I also have to remind myself that it's not just about losing the weight. It's about my health and getting my blood pressure and cholesterol under control.

My next challenge will be the holidays.  Thanksgiving is this week and all I can think about is how will I get through the next few weeks without completely blowing it.

And the answer is, I will get through the next few weeks the same way I get through every single day - one day, one moment at a time.

Yes, I will mess up, yes, I will indulge (it's the holidays!).  Hopefully I will have more good days than bad and life will go on.

This journey is not easy.  It's not going to way I want it to or how I expected it to.  That's life though, isn't it?  Plans don't always go the way we had in mind.  There have been more downs than ups.  I want to kick and scream and shout, "It's not fair!"

When all is said and done I will get up and dust myself off and keep moving forward, putting one foot in front of the other.  I will get there in my time.  I will not give up, that's not an option.

Wednesday, October 14, 2015

Hanging Out On a Plateau

Sorry it's been a while since my last post. I have just been hanging out here on a plateau.

In my last post I shared that I had gained a few pounds and unfortunately, I'm still holding on to them. Thankfully, I haven't gained more.

It's very frustrating to be hanging out here in this place, stuck! I keep reminding myself of how far I've come to keep from giving up. I don't want to go back to where I was before.

So, I thought I would share some research I've done on how to break through a plateau with you all. I plan to incorporate these steps into my routine to hopefully perk things up.


  1. Adjust your calorie intake: You need to revise you calorie goal about every 10 pounds. You metabolism may drop as you lose weight as your body will require fewer calories. MyFitnessPal is a good tool to use to help you with your weight loss goals.  
  2. Quality: It's not just about calories in and calories out. Processed foods just won’t do anymore. Stick to quality whole foods like vegetables, beans, high-fiber fruits and lean proteins.
  3. Change up your routine: If you've been doing to same exercise routine for the past several months, it’s time to change it up. Muscles will get familiar with the same workout, making the same old routine less effective. To see a change, try getting outside of your comfort zone.  Do something different with a little more intensity. 
  4. Watch the extras:  An extra bite here, a little nibble there. Those calories count and will add up. 
  5. Sleep:  A full night’s sleep is important to losing weight because it resets your hormones. Even just a small amount of sleep deprivation can lead to increased cortisol, a stress hormone. Elevation in cortisol levels can lead to fat accumulation around your midsection.
  6. Stay hydrated:  Even if you are mildly dehydrated your body will often crave food. Aim to drink 80-100 fluid ounces (2.35 liters) of water per day plus additional fluids lost during activity.
  7. Add protein:  Protein burns more calories during digestion because it has the highest thermic effect of food. Protein contains amino acid and leucine, which studies have identified as a effective agent for burning body fat.
Hopefully adding these things to my routine will spice things up and get the scales moving again. I will let you know how it goes.

As always, feel free to share your tips, struggles or success in the comments!

Till next time, God bless! :)