I am glad that week one is over. I just felt like I running around trying to get everything in place. I certainly didn’t feel like I was in control, more like walking on ice, slipping and sliding.
I joined two separate support groups: Beck Diet Solution on this site and another one on Biggest Loser Club site, which I am a member of. [I will refer to them from now on as BDS and BLC] I have been away from 3FC for quite some time, checking in peridiocally. Now, I am back and I knew exactly what I wanted to do right away. I wanted to connect with a smaller group of people whom I shared the same goals with. I really feel that this is important. This time I knew what I wanted and it wasn’t “another diet plan”. I have been there, done that more times than I care to admit. What I was looking for were a group of people who were also committed in being accountable to each other. I have found that here and on the BLC site. The other aspect of this renewal of weight lose efforts on my part also was that I would actively listen, participate and share. I am coming to both of these sites with my mind, heart and hands open wide to receive, whatever that might mean.
So, last week was busy just getting the foundation in place. I returned to BLC because it has a lot of online tools that I really liked, it is relatively cheap for membership and I really like their philosophy. I returned to 3FC because of the support I have received, the earnestness of everyone who posts regularly which is “catchy” and fuels my own personal efforts, the price is right and there is such a smorgesbord of choices here. If you can’t find something or someone to connect on 3FC you just aren’t trying hard enough!
So, the reason why I was so busy last week was I found out what my particular sub-group was using for their own efforts and then I went out and got it. I bought books, pedometer, began drinking water, measuring steps I moved, logging food and exercise, seeking out “experts” when I had questions, and in general starting setting my own personal plan into motion so that I could track my progress.
Here’s this week’s stats:
Official weigh in: 274 lbs. [BLC recommends losing 1% of your body weight each week.] I lost 2.76 lbs so I made my weekly goal.
Water: I begin the day by pouring myself a glass that holds 16 oz of plain water. I bought myself a Pur water pitcher a few years ago and I use that. The water is cold and that makes it much more enjoyable to drink. TIP: I have found that if the water is really cold it is easier to drink (if you have trouble drinking plain water) and if I “wait” until right after I have worked out I find that I can drink more at a given time.
My personal goal is: to not drink any other beverage until I have at least drank 64 oz of plain water.
- I am wearing a pedometer because of the sub groups I now “report” to does that. I have already discovered how to move more and I actually find that by seeing how much I move makes me want to move more.
- Since I am both out of shape from not being active in the past couple of years due to dealing with depression and inflammation from having arthritis, I have really started slow when it comes to exercising. I did 2 ten minutes walks on my treadmill Monday-Friday last week. LiveStrong.com has a great resource for calculating how many calories burned doing all kinds of everyday activities. I recommend checking that out.
- Since I am only walking ten minutes at a time, my treadmill (which has a lot of bells and whistles that I really like) counts my calories as well so it is very sobering to realize that walking at 1.5 mph is only burning 33 calories for ten minutes. At first, I found this disappointing but it also is a good reminder that when you eat that extra yummy “whatever” think about how long you will have to walk to burn that off. It does give you something to think about. It may not change your mind but it does make you realize how you (and I) got fat in the first place.
- This week I have added a 3rd ten minute session to my walking.
My BLC food plan is as such:
- 1800-2100 calories per day which is broken down into the following macronutrients:
- Carbs: 225-315 grams
- Fiber: 25 + grams
- Protein: 68-130 grams
- Fat: 40-70 grams
- Sodium: < 3000 milligrams
BLC philosophy is 80/20 healthy eating food plan. Before I joined BLC online program I had never monitored all of these macronutrients. In the past, I have limited my carbs, fats, proteins, etc. I have really found that following this food plan has taught me more about eating in a balanced way than I have ever eaten in my entire life! It doesn’t feel gimmicky either. It also doesn’t feel like I am dieting. I am making healthy food choices the majority of the time. This will help prevent any sudden sugar spikes and/or most physical cravings but if you are an emotional eater, which I am, then expect to have some days where it is more difficult than others.
That is where I hope the Beck Diet Solution (BDS) will help. I have long ago realized that losing weight and keeping it off is not just about counting calories, doing so many situps and walking so many miles. It is also about your behavior with and towards food; when you are by yourself and when you are with other people. There are many good books available about changing your “fat head” and this is yet another one. I have spent time in the past working on the emotional issues that have halted my weight lose and/or caused me to regain the weight that I had lost. I want to get to the place where when something “big” comes up I can get through it without additional food. That is my personal goal as I am beginning this sub-group here on 3FC.
Since I plan on losing this weight once and for all, I have decided that I am going to give you as much information about what I am doing as I can so when the time comes and I am where I need to be, you will have followed my journey enough where you will be able to see what worked for me and what didn’t. That is the primary reason why I am keeping this diet blog. I want a record of the time that it took for me to lose all of this extra weight, what I did to accomplish that and what else I learned along the way.
So, I will try to keep to that task as I have set forth here. Thank you, reader, for checking in and if any of this has helped you acheive your weight lose goals, then it has helped two of us.
Good luck! Now, let’s get to work…..