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!

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. 

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!

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...

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!