Weigh In Wednesday – Weighing The Consequences

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I am weighing in today at 157.8 pounds almost exactly 10 pounds over what the weight tracker tells me I need to weigh to meet my year-end goal. This is almost 6 pounds over my previous low. This weight came following a “vacation” from the exercise and dieting. I won’t cry foul. This isn’t some terrible trick of my metabolism. This isn’t a plateau. This isn’t water weight. This is the result of not doing what I know will get results.

I will tell you what else this isn’t. This isn’t the end of the road. This isn’t a sign of failure. This isn’t a reason to turn back. This isn’t unusual for someone battling weight. This is a moment of truth, however. This is  a time to re-evaluate and see where I got off track and why. This is the time to get more serious and that seriousness has begun.

My husband sat down with me and helped me evaluate when and how things got off track. It was very helpful to have two sets of thoughts and ideas. We agreed that certain “rules” had slipped. We had taken up evening snacking in front of the tv even though I had started with a no food after dinner rule. We had let the calorie counts for snacks in our snack basket slip from around 100 to closer to 200. We had started to excuse more “treats” like a cone of ice cream or cheese spread with crackers. Perhaps I allowed my self to be swayed by the kind comments of others “You’re doing great”, “You aren’t going to lose anymore weight are you? You’ll get too thin.” Clearly I needed to believe again that obeying the rules I had put in place was necessary to achieve my goal.

My husband Tony asked what he could do to help and I got honest and “real” with him. I told him that I thought it was unfair to ask him to adjust his habits or behaviors around mine but he assured he wanted to help in the most real ways. I requested that he no longer invite me to go get “treats” with him or to snack in front of the tv together. He wisely suggested the addition of a rule that we eat only when sitting at the dining table.  I asked that he not eat tempting things in front of me. I told him exercise would be more fun if we did it together. It’s easier to get up and go when the house seems alive than when you are slipping out in the dark alone. I asked him to hold me accountable and told him that the new rules needed to include no “desserts” or “junk food”, absolutely 0, until I was back on target weight on the weight tracker and he agreed. In addition, my hubby went with me to my gym yesterday and started his own gym membership. It is easier for me to maintain my routine when someone else is doing it with me. We were up before 5 am this morning and in the gym by 5:30 working out “together but separate”.

I am so grateful for my wellness buddy! Thank you Tony for going that extra mile!

Nutrition Back On Track

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      After a couple of weeks of loser living I am back on a strict calorie reduction plan. I spent a few hours today planning menus and preparing food for the days ahead. I did behave today nutritonally coming in under 1400 calories. It wasn’t bad. Lots of seafood and veggies kept me full and satisfied. I haven’t taken my supplements regularly in a week or so and even missed one day of Synthroid accidentally, so I am not at my most energetic. I will try to pull the supplements back into focus tomorrow and am contemplating an early morning in the gym. 4 days a week might be more than I can pull off every week so I am back to a minimum goal of two sessions this week with high cardio numbers ahead as well as weight training. Gotta be focused to meet the goal I’ve set by year’s end.

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Stepping Stones Week 36 – Week 35 In Review

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     August was a bit of a bust. I worked hard physically for the first two weeks but even then was not watching my calorie counts as closely as I should. The last two weeks of the month I barely exercised at all. I acknowledged that I had lost a bit of my motivation and was finding it hard to attack this thing with gusto. I followed by announcing that my vacation week was going to be pretty free and then I would come back with new energy and insight for September.

     I have to admit that it will take a lot of hard work and discipline to get back on track. That said, I am determined to move forward and try harder than before. I have a goal and can still reach it if I focus fully. There are reasons I set this goal. There are benefits to my health that should not be ignored. Happiness and health don’t come down to a particular number on the scales, but this number is a reasonable one and I think I will look and feel better when my body is in that range than I will larger. It’s worth working for.

     A couple of weeks ago I made this statement in the blog, “the calorie restriction required to lose the additional weight is very unappealing and I find myself as of late not really sticking with it at all. I am searching this week for the motivation to get back there. I know all the “rules” and lots of “tricks” but I have to want to use them. Any great suggestions to help me get motivated again? Affirmations are at the top of my list. What else do you recommend?”

     Several loving friends and readers came to my rescue with recommendations and affirmations. I would like to share with you one of the most powerful and hard to ignore responses which came from Vicki Jansen, my lifelong best friend and author of “The Pondered Path” blog. This is what she wrote to me.

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Motivation for Sandra to refocus (a list from her sister):

• 118 Slimdown with Sandee FB members and followers – plateaus happen, are real, and can last for weeks or months. Most folks quit when a tough one hits…. Your continued focus / effort will guide many through a process that has up until now eluded them.

• The Sheppard never leaves his flock… and you dear sister have quite flock! 😉wink

• Because you said that your size 8 pants are snug in the tummy… and that means I get to call you a muffin top if you wear them until they fit right. 🙂smile

• Physics – “A body at rest (unfocused, unmotivated, etc) tends to stay at rest (unfocused, unmotivated, etc) and a body in motion (focused, working, etc…) tends to stay in motion (focused, working, etc)…” Universal law…. No doubt a Biblical principle.


Things that help me keep going – even if progress isn’t happening:

• Setting physical activity goals – things I like to do, like running a 5K, doing a long bike ride, preparing for an event (1/2 marathon) etc…. it allows me to set a schedule and then work toward it. When the weight goal isn’t moving, then at least I am achieving other things and keeping myself from losing focus.

• I recognize that the healthy lifestyle is this – eating much less than I ever use to (because I am older and more efficient), remaining active 3 – 6 days a week. If I stop counting calories or exercising, then I will get the results that come with not counting calories and not exercising (weight gain, lower self-esteem, feeling bad). I also know that if I have a bad 2 or 3 days, or even a bad week, that I can let that go and start over. It is what we do MOST of the time… as we can’t do it right ALL of the time.

• Also – I know that I eat because I want to eat – not because I need to eat or because I am hungry. Remembering this and thinking about personal discipline and the importance of this (spiritually, mentally,physically) helps me to refocus.

     With these things in mind and a big thank you in my heart, I begin again. I do this for ME and for YOU and for all who thought that they couldn’t. I take one moment at a time, reaching further, working harder, and believing WE are worth it! It’s time to finish what I started and to finish strong!  I only have four months left. Every day counts.  Let’s do this thing!

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Stepping Stones for Success – Week 36


Goal:  “To weigh 135 lbs by 12/31/2012. (That is a loss of approximately 40 lb in 1 year).

Action Steps: I will limit my calorie intake to 1400 calories a day, continuing to focus on good nutrition in my choices. I put in 20 miles of cardio exercise.  I will also do 4 – 30 minute weight training sessions.  I will officially weigh in once this week, marking my progress on the Weight Tracker tool.”

To-Do List:

1. Plan Weekly Menu (See Plan To Eat Fabulous Foods.)

2. Grocery Shop (See Stocking The “New Me” Pantry.)

3. Refill Snack Basket (See The Real Food Fight .)

4. Weigh In (See Weigh In Wednesday.)

5. Organize Outfits and Gear (See Get Your Rear In Gear.)

6. 20 miles of cardio

7.  2 or more  Weight Training Sessions  (10 Ways to Increase Your Metabolism)

8. Give myself 3 “Get Out Of Diet Guilt Free Cards

9. Enjoy a Rest Day. (See Balance.)

10. Grade Last Weeks Efforts (See A for Effort.)

11. Assess Past Week’s Efforts (See Assess for Success.)

12. Create next Stepping Stones Sheet

You Can Do It On A Budget

     I often hear people complain about how expensive it is to purchase healthier foods. Though certainly foods labeled “diet”,  “low-calorie”, “low-fat”, or “low carb” often come at a higher price,  being considered “specialty foods” there are plenty of basic ingredients that are very reasonably priced. We have discussed shopping in season foods and sales previously. Start thinking “ingredients” rather than pre fab meals. Go basic and or natural. Look for raw fresh foods. Weight loss and wellness can be achieved and maintained economically. I saw these illustrations this morning and thought they got the point across nicely.

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