I am happy to report that I had another successful weigh-in! I am now down to 237.5 lbs for a total weight loss of 10.5 lbs and a current BMI of 45 (down 2 points since I started). This is a huge accomplishment for me and I'm feeling very proud of myself for the new habits I've established thus far. I am exercising regularly and starting to notice the benefits of a healthy lifestyle besides just seeing the unhealthy numbers decline. I feel a little lighter in my step and have noticed it's a little bit easier to climb the stairs. My clothes feel a little more comfortable, and my complexion glows nicely! Even my eyes seem to sparkle a little bit, as if these windows to my soul reveal the happiness and peace I'm finding in my journey. My husband is quite proud of me too and that makes me feel wonderful! He celebrated my success by surprising me with a gorgeous bouquet of autumn flowers; their beauty and vibrancy mirroring the fabulousness of my journey as I reclaim myself.
I'm also proud to proclaim that I have successfully navigated several social challenges over the past couple of weeks...
First social challenge: Dining out. We ate out at Applebees and I ordered off their special Weight Watchers menu. For a starter I had French onion soup; for the main course I had grilled tilapia and I asked for a double order of broccoli instead of rice; and for dessert I enjoyed a slice of chocolate raspberry cake. What a fabulous meal, and all of it guilt free! Applebee’s makes it easy to eat out and stay on your diet. I wish more restaurants would design their menu this way. I highly recommend eating at Applebee’s if you like to eat out and have a hard time picking through a menu for healthy choices!
Second social challenge: Traveling. I spent 4 days away from home to visit family. Now this may not seem like a big deal to some, but for a new dieter social challenges are similar to the challenges an alcoholic faces: it's easier to stay away from situations that tempt you from straying off your program than to face them. This may work for a little while, but eventually a dieter has to get out of the house and get on with life. Scary stuff!!! However, I planned ahead for my meals and snacks and packed healthy alternatives that allowed me to enjoy special times and still stick to the plan. For example, my in-laws have a great fire pit and roasting hotdogs over the fire is a tradition that I've come to look forward to whenever we visit. I brought Healthy Ones beef hotdogs and used light wheat bread for the roll - loaded with mustard and relish these healthier alternatives only have 105 calories each! I was able to enjoy hotdogs with everyone else and still lose weight.
Third social challenge: Buffet dining. We went to a casino and initially we were going to just grab a bite to eat at the bar. Unfortunately the limited bar menu only offered fried foods - nothing healthy, not even a simple salad! The buffet offered the best choices for a hot meal, and coincidently it was "Seafood Night" so that's where we decided to eat. It was hard to pass up some yummy favorites like potato salad, fried chicken and macaroni and cheese; but I was still very satisfied with a heaping plate of garden salad, broiled fish, garlic steamed mussels and roasted veggies. It was delicious! I think it was the first time I've ever walked away from a buffet and didn't feel gross afterward.
Fourth and hardest social challenge: Booze. I cannot have alcohol yet (oh how a low carb beer would have tasted good with those fire roasted hot dogs!). Not that I'm a big drinker, but I like to have a good time and sometimes alcohol is part of the celebration. My husband gave me tremendous support as he passed on drinking with everybody else so that I would not feel left out. I cannot say enough about how amazing this man I've married is! No one has ever sacrificed themselves for me like that. He doesn't treat this as my lifestyle problem and leave me to deal with it alone; it's our lifestyle and we are a team in everything we do. He has genuine concerns for my feelings and a vested interest in my success. I'll admit it was hard for both of us, and at one point we almost gave in and had one beer as we tried to convince ourselves that one beer wouldn't hurt. Maybe one beer wouldn't have hurt my weight loss, but in the end I decided to stay strong and not let myself down by straying from the plan even for one beer. Soon enough I'll be able to work it into my diet and when that day comes I'll feel rewarded for following the plan the way it should be followed.
Besides, that beer couldn't have tasted as good as it felt when I got on the scale a few days later to discover I was in the 230's. I haven't been there in almost 2 years, now that's fabulous!!!
Monday, September 29, 2008
Thursday, September 11, 2008
Starting Phase II...
I did it! I have successfully completed Phase I of The Fat Smash Diet and 9 days of detox. This was the most difficult phase to complete according to the book, so I feel good that I was successful with it on the first try - it was determination that pulled me through!
After about six days I started feeling better overall and no longer missed caffeine. I haven't had any uncontrollable cravings and the only adverse side effect is that my blood glucose numbers have been running a little low (for those that are not aware I am an insulin dependant Type 1 diabetic). There have been a few occasions that the numbers were under 80 and things got a little scary. Healthy range is between 80 and 140 with my target being 120. I'm learning that as a healthy diabetic I cannot go ANYWHERE without being prepared; supplies, glucose tablets, and testing meter. I got a little lazy in the past about carrying my supplies because it's been so long since I've experienced low blood glucose levels.
The diabetes has played it's role in my weight over the years, both because a side effect of taking insulin is weight gain and also because I feared low blood glucose levels so much that I chose to eat more high carb/high sugar foods than my body needed to keep my levels a little higher and avoid having lows. I have come to realize the foolishness of that behavior. I have an arsenal of tools and technology to help me maintain healthy blood glucose levels and I just need to learn how to balance everything out. So it seems I'm not only changing my relationship with food but also how I manage my diabetes.
Despite living with a disease that seems to work against me at times in my battle to lose weight I know it can be done. It may take longer and be harder for me than it is for the average person, but my success will show that I am double- determined and twice as strong. Let me be a role model for overweight diabetics everywhere!
PHASE II: FOUNDATION
Now I am starting Phase II of The Fat Smash Diet plan. This Phase will last for three weeks and it focuses on building the foundation for a healthy lifestyle. As in the previous phase, there is no limit to the amount of fruits and vegetables I can consume (with the exception of avocados and white potatoes). However, the purpose of this phase is to reintroduce many of the foods that were not allowed during detox: lean meats, seafood, cheese, cereals, and coffee!
Funny thing about coffee, now that I am allowed one 10 ounce cup of caffeinated coffee per day I don't feel as though I need it anymore. Not to say I won't ever go back to regular coffee, but at least for right now I feel good without caffeine in my system and I've come to far to jump back into it now. I bought decaf coffee at the store and have been enjoying that instead. It's hard to believe I'm off caffeine dependency!!!
At this point in my diet it's important for me to remember as I reintroduce some of my favorite foods that this is about SMASHING the bad habits of the past and building good habits for the future. Now is not the time to undo all of the progress I've made in Phase I.
I must continue to be physically active, stay away from fried foods, and maintain a regular eating schedule of 4-5 meals per day and portion control. There's no need to overeat when you know you'll be re-energizing yourself in no more than a couple of hours!
CURRENT STATUS
Okay, I know you're wondering about the results from Phase I... so here it is!
Fitness test at the beginning of Phase I:
It took 27 minutes for me to walk one mile; I could do 5 push-ups before having to stop; 18 sit-ups in one minute; 20 squats before having to stop; and sitting on the floor with legs out straight I could stretch 19 inches towards my feet.
Weight and Body Mass Index (measurement of the percentage of fat on your body; referred to as BMI) at the beginning of Phase I:
248 lbs / 47 BMI
Weight and BMI at the beginning of Phase II:
242 lbs / 46 BMI
I've lost six pounds and reduced my Body Mass Index by one point!!! I'm off to a great start and my motivation level is high right now. My weight loss goal for next weigh-in is three pounds. I will be weighing myself once every two weeks from here on. I will repeat my fitness test in Phase III.
After about six days I started feeling better overall and no longer missed caffeine. I haven't had any uncontrollable cravings and the only adverse side effect is that my blood glucose numbers have been running a little low (for those that are not aware I am an insulin dependant Type 1 diabetic). There have been a few occasions that the numbers were under 80 and things got a little scary. Healthy range is between 80 and 140 with my target being 120. I'm learning that as a healthy diabetic I cannot go ANYWHERE without being prepared; supplies, glucose tablets, and testing meter. I got a little lazy in the past about carrying my supplies because it's been so long since I've experienced low blood glucose levels.
The diabetes has played it's role in my weight over the years, both because a side effect of taking insulin is weight gain and also because I feared low blood glucose levels so much that I chose to eat more high carb/high sugar foods than my body needed to keep my levels a little higher and avoid having lows. I have come to realize the foolishness of that behavior. I have an arsenal of tools and technology to help me maintain healthy blood glucose levels and I just need to learn how to balance everything out. So it seems I'm not only changing my relationship with food but also how I manage my diabetes.
Despite living with a disease that seems to work against me at times in my battle to lose weight I know it can be done. It may take longer and be harder for me than it is for the average person, but my success will show that I am double- determined and twice as strong. Let me be a role model for overweight diabetics everywhere!
PHASE II: FOUNDATION
Now I am starting Phase II of The Fat Smash Diet plan. This Phase will last for three weeks and it focuses on building the foundation for a healthy lifestyle. As in the previous phase, there is no limit to the amount of fruits and vegetables I can consume (with the exception of avocados and white potatoes). However, the purpose of this phase is to reintroduce many of the foods that were not allowed during detox: lean meats, seafood, cheese, cereals, and coffee!
Funny thing about coffee, now that I am allowed one 10 ounce cup of caffeinated coffee per day I don't feel as though I need it anymore. Not to say I won't ever go back to regular coffee, but at least for right now I feel good without caffeine in my system and I've come to far to jump back into it now. I bought decaf coffee at the store and have been enjoying that instead. It's hard to believe I'm off caffeine dependency!!!
At this point in my diet it's important for me to remember as I reintroduce some of my favorite foods that this is about SMASHING the bad habits of the past and building good habits for the future. Now is not the time to undo all of the progress I've made in Phase I.
I must continue to be physically active, stay away from fried foods, and maintain a regular eating schedule of 4-5 meals per day and portion control. There's no need to overeat when you know you'll be re-energizing yourself in no more than a couple of hours!
CURRENT STATUS
Okay, I know you're wondering about the results from Phase I... so here it is!
Fitness test at the beginning of Phase I:
It took 27 minutes for me to walk one mile; I could do 5 push-ups before having to stop; 18 sit-ups in one minute; 20 squats before having to stop; and sitting on the floor with legs out straight I could stretch 19 inches towards my feet.
Weight and Body Mass Index (measurement of the percentage of fat on your body; referred to as BMI) at the beginning of Phase I:
248 lbs / 47 BMI
Weight and BMI at the beginning of Phase II:
242 lbs / 46 BMI
I've lost six pounds and reduced my Body Mass Index by one point!!! I'm off to a great start and my motivation level is high right now. My weight loss goal for next weigh-in is three pounds. I will be weighing myself once every two weeks from here on. I will repeat my fitness test in Phase III.
Wednesday, September 3, 2008
The journey begins...
Welcome to my very first blog! This will serve as a chronicle of my weight loss as well as a communication tool to keep my family and friends informed of my progress. Why make my personal journey public you ask? The reason is because I want to succeed and you all have a part in my success. I need your encouragement and support, you're my cheerleaders!!!
I've been at my goal weight before so I know how fabulous it looks and feels to be there. I want to live a healthier lifestyle and there are so many reasons why I'm ready. I'm sick and tired of feeling sick and tired! I have very little energy these days, and those who know me well know that I am an active person. I love to get out of the house and explore! Hiking, biking, fishing, sports, parties, concerts, travel, you name it! I've reached an unhealthy weight that has slowed me down and I'm frustrated by that. I'm trapped in my own body and it's time to stop being a prisoner to this weight! I want to regain my health and live a long, active life. I want to get back to fabulous!!!
THE PLAN
I've been doing a lot of research over the past month and decided to follow The Fat Smash Diet by Ian K. Smith, M.D. (aka Dr. Ian) as seen on the popular reality TV series Celebrity Fit Club. I will be using excerpts from the book on occasion throughout my blog to better explain the phases and principles of the plan. I'm a big fan of the show and I've seen the celebrities succeed (and fail) on the plan, so I think I know what to expect from it. It's not a fad or crash diet - it's a sensible program designed to teach healthy lifestyle habits. I won't lose the weight quickly, but I will lose the weight and more importantly I'll be establishing healthy habits that will become part of my permanent lifestyle. The Fat Smash Diet is designed to be a forgiving program that is as much about helping people make the necessary lifestyle changes to lead a healthier, happier, and longer life as it is about getting rid of extra weight.
The program consists of four phases: Detox, Foundation, Construction, and finally The Temple.
PHASE I: DETOX
Yesterday I started the first phase: Detox. The name "detox" pretty much says it all. For 9 days I'll be eating mostly fruits and vegetables to clean my body and mind of impurities naturally without fasting or putting any toxins into my system. This phase is about purifying my body and blood and feeding it the nutrients, vitamins and minerals it so badly needs. This also means no caffeine during this phase. OMG this is the worst part of this phase!!! I felt so tired and groggy yesterday without my beloved coffee that I didn't even have the energy to get online and start my blog on the first day. I truly am dependant on coffee to get my motor running in the morning. Without it I never felt like I really woke up, not to mention the killer headache I had all day. I also discovered that I didn't have all the foods I would need to successfully get through the day, so I had to go to the grocery store to stock up on produce. Now I hate going to the grocery store even on a good day, so the fact that I didn't kill someone for being in my way was a miracle for sure. Thankfully my husband was willing to go with me and that helped keep me in check and get out of there in a timely fashion. For exercise I rode my mountain bike in the neighborhood for half an hour.
Today I felt much better than yesterday, though still not as good as a cup o' Joe would make me feel. I still have sort of a dull headache, but my energy level was better today. I'm finding it difficult to eat 4-5 meals per day. I'm used to eating 2-3 times a day, but it's actually better to eat every 2 hours to keep your metabolism going (3 meals and 2 in-between snacks). I'll have to set up reminders to eat more often! Sounds like an oxymoron when you're trying to lose weight, doesn't it?
Now I'm off to the high school track to do a fitness test. I'll post my stats next time I log on...
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