Yesterday was my two week weigh-in and I'm pleased to report that I have successfully busted through the plateau with a weight loss of 6 pounds! I now weigh 231 with a current BMI of 44. My total weight loss thus far is 17 pounds in less than 2 months and I've dropped a total of 3 points off my Body Mass Index!
I've been enjoying some of my favorite foods again now that I'm in Phase III (such as pizza, cheese and chocolate). It's all about finding better solutions to eating the foods I love. When I start craving a particular food I challenge myself to think about how I can eat this and still make it a good choice. Sometimes there is no alternative and the solution is to eat it in moderation and double up on the exercise or lighten the meals around it. But experimenting and discovering alternatives that are equally as satisfying is turning out to be a worthwhile venture. Someone once said to me why eat an alternative if I can have the 'real thing'? My answer to that is this: just because you can have a more fattening, less healthy version of something doesn't mean you should. It's like a system of Good-Better-Best, and smarter food choices reap additional health and nutritional benefits over other ones. I like to think of my body as a "machine", and there are different food choices or "grades of fuel" I can put into my machine (Good-Better-Best). All of the fuel grades will allow my machine to run (even the "bad" stuff); however the better the fuel choice is equates to better performance of my "machine".
Now I realize that finding alternatives and choosing to give your body the best fuel you can may not be for everybody. Some people have themselves convinced that alternatives won't taste good or aren't as satisfying. I agree that not everything in the healthy food section tastes good; some things taste more like particle board and sawdust! However, the healthy food movement has come a long way over the years. If you give something a chance and experiment with different foods and brands, you'd be surprised at how good healthier foods can taste and make you feel.
Here are a few alternatives that I am finding success with and I recommend to all:
CHEESE: Oh I LOVE cheese! Depending on what I want to do with the cheese determines which brand I choose. For sandwiches I like to use Veggie Slices; only 40 calories per slice and soy based. My favorite is the Yellow American flavor - yum! For crackers or just snacking on thick slabs of cheese, Cabot sells bricks of 50% and 75% reduced fat cheddar and pepper jack cheeses. I don't recommend going straight for the 75% reduced fat; start with the 50% and get used to that. Then if you want to shave off even more fat and calories it will be less shocking to go to 75% reduced fat. Keep in mind that less fat is not going to have the same consistency as regular cheese; it will seem a little drier and not as creamy but all the taste is still there. For soups, pizza, nachos and anything else that goes good with melted cheese I recommend Cabot's 50% Reduced Fat Shredded Cheddar or Weight Watchers Mexican Shredded Blend. Both of these melt well and taste great. For salads I like Athena's Reduced Fat Feta Cheese crumbles. These are all better choices for people like me who like to eat cheese every day, and then when you do have 'regular' cheese on occasion it's like having a rich treat!
PIZZA: I recommend two very simple ways to enjoy pizza without sacrificing health. The first way is to use whole wheat pita bread (Weight Watchers makes good whole wheat pita bread, tasty and lots of fiber!). Take the whole pita pocket (do not cut it open), spread 2T of your choice of tomato sauce, 6-10 slices of Turkey Pepperoni and 1/4C 50% Reduced Fat Shredded Cheese. Bake in 350 degree oven for 8-10 minutes and enjoy! Another delicious option is to use fresh spinach, thinly sliced tomato, chopped garlic, and reduced fat feta cheese crumbles. Be creative with your toppings - there's lots of vegetables and meat alternatives to choose from! If you are really short on time or looking for an even quicker lunch, use light wheat English muffins instead of pita (Market Basket makes a good house brand as does Weight Watchers - both have lots of fiber!). Toast the English muffins to desired crispness, then put toppings on and microwave for 30-45 seconds to melt the cheese. Quick and delicious! Round out your meal with a tossed salad and your pizza cravings are satisfied!
CHOCOLATE: I'm discovering many ways to enjoy chocolate every day! I LOVE the line of organic baked chocolate crisps by O'Coco's. With rich chocolate flavor and a crispy crunch, these beauties have only 90 calories and 2 grams of fat per serving (no saturated fat and cholesterol free). Best of all they come in individual serving bags so they're great to grab-n-go! Flavors are Original, Mocha and Cinnamon (my personal favorite!). Another amazing little treat I found at the grocery store is Walden Farms fat free, calorie free, sugar free fruit dips. I've been enjoying chocolate dipped strawberries, bananas and grapes - it tastes so good my husband has been eating these yummy dips too! The caramel dip is great with apples slices, especially this time of year! When it gets a little colder I'm going to try their marshmallow dip scooped on top of a cup of Swiss Miss or Nestle diet hot cocoa. They have lots of other no calorie products that I am eager to try too including a Peanut spread??? I'll let you know how well their other products fare... Last but certainly not least I highly recommend No Pudge Brownies for satisfying even the biggest chocoholic's cravings. I made a batch of these and everybody in the household enjoyed them - no one knew what they were missing - all the fat!!! If you haven't tried any of these desserts yet you simply must see for yourself how wonderful indulgence can be, guilt free!
So there you have it, my secrets of success for enjoying some of my favorite foods while keeping it healthy, real and losing weight in the process! If you do try any of my recommendations I'd love to hear from you, let me know what you think or if you have any recommendations of your own I'd love to try them as well!
Friday, October 24, 2008
Friday, October 10, 2008
Phase III and Breaking The Plateau Barrier
Last week I started Phase III of the Fat Smash Diet: CONSTRUCTION. Over the previous four weeks I have laid down a solid foundation for a healthier lifestyle that I will now continue to build on. This phase adds more variety to my diet, constructing an eating plan that will allow me to enjoy many of the foods I've enjoyed in the past. The difference, however, is that I now have a greater understanding of portion control and the importance of more fruits and vegetables in my diet. The first two phases instilled some important concepts that will guide my eating behaviors forever.
The same week I started Phase III was also a very busy week for me personally and I kept putting off exercise for ‘lack of time’. Before I knew it the week was over and I had gone the whole week without exercising! I know it is tremendously important for me to maintain regular exercise not just during my weight loss plan but also throughout my life and I have to discipline myself to make the time to do it - no excuses! Even if it's an extremely busy week there is always a way to make time for a workout. Even a mini workout is better than no workout at all. It is especially important now that I am consuming more calories than I did in Phase I or II.
The end result of these circumstances is that I've hit my first plateau. I weighed in yesterday and stayed exactly the same, 237.5 lbs. I realize this is a critical point because most people get frustrated and disappointed when they hit a plateau and they quit. THAT WILL NOT BE ME! I understand how these things work and why this happened. As I mentioned before, not exercising at all last week was a detriment to my weight loss despite all the healthy foods I’ve been eating. The human body is a very clever machine and while we think we can fool it, we can only do so for short periods of time at most. The body becomes accustomed to a new way of eating and if you don’t burn extra calories with a regular exercise regimen then the body decides that it's not going to keep burning calories by shedding fat. It's an important protective feature of how our bodies operate. The human body is designed to conserve fat as long as possible so that you can survive without food or water for a prolonged period of time if it becomes necessary. Well, that certainly is a nice feature to our bodies if we are stuck on a mountain somewhere waiting until a rescue team arrives, but unfortunately it's also that very feature of our bodies that kicks in when we’re doing so well at trying to lose weight!
Therefore by hitting this plateau it means that it's time to mix things up, kick it up a notch! My first plan of attack is to increase my physical activity. During Phase I, I was only capable of exercising for 10-15 minutes, and then in Phase II, I had increased my stamina and ability to 20 minutes. Now that I am in Phase III it’s time to increase my workouts to at least 30 minutes. It's also time to switch up my activity. Up until now I had been mostly working out on my elliptical machine. I'll still be doing that, except I'll also ride my mountain bike more often, walk the track at the high school, or other activities for more variety.
Two months ago my husband and I bought inline skates which I tried once and cried because my legs hurt so badly. Now that I weigh less than I did when I tried it the first time, I want to try it again and see how the weight loss may have helped my ability. I would eventually like to be able to get good at inline skating and incorporate that into my exercise regime as well. It’s a great calorie burner! There are numerous ways I can get in a good workout and mix it up to keep it fun and interesting.
I believe the increased time and variety of exercise is a big part of breaking through my plateau right now, but I will also attack the plateau from both ends by mixing up my diet as well. Trying one or two days of Phase I during each week of Phase III will cut the calories down for a few days and shake my body from its comfortable routine, which can kick-start more weight loss as well.
It is also positive to note that during the last two weeks I successfully navigated a few more social challenges:
I went out to lunch and a movie with a friend who is also trying to lose weight. We shared weight loss ideas and ways to stay motivated. We enjoyed a healthy lunch at YouYou Japanese restaurant - teriyaki salmon bento boxes which came with lots of veggies and also white rice and two fried chicken bites. I took one bite of the rice for a shot of carbohydrate to help keep my blood sugar level sustained and boxed up the rest of the rice along with the fried chicken bites to bring home for my husband. I am learning that I should get into the habit of asking more questions when I order. Maybe something healthier could have been substituted for the fried chicken bites and maybe they could have given me brown rice instead of white. If that were the case I could have eaten more of my meal. You just never know unless you ask!
After lunch we went to see a movie and because we smartly ate lunch before going to the theater we weren’t lead into temptation by the concession stand. Not even the delicious aroma of hot buttered popcorn could sway us! I did come prepared for when my sweet tooth hit by bringing Welch’s Fruit Snacks – only 90 calories, packed with Vitamin C and Fat Free! They are yummy!
I also went to “Girls Night Out” (a monthly gathering with a group of former coworkers whom we all have remained friends). We went to 900 Degrees which is a fabulous wood fired pizzeria. Oh the wondrous aromas and all the pizzas in front of me at our table! But, I reminded myself of my goals and that one day I can enjoy a couple slices of pizza with a salad, just not right now. Instead I ordered a Mediterranean salad, tomato basil soup, drank water with lemon and was satisfied with my meal. I even avoided the fresh baked bread with herbed olive oil and dessert when everybody shared a dessert pizza. WOW! I was so proud of myself for staying strong!
Then last weekend I went to Maine to visit my Dad and we went to the fair. Now that was a HUGE challenge! But if you stay strong and take the time to search for healthier options nothing is impossible, even eating right at a fair. I ate a large garden salad, and roast beef with veggies. I didn’t eat the mashed white potato smothered in gravy that came with it. For dessert I had a single scoop of fat free, sugar free vanilla ice cream. It was farm fresh and actually tasted quite good!
Last night my husband and I celebrated our four year wedding anniversary and went out to dinner at The Melting Pot, a fondue restaurant. I passed on the white potatoes, drank water with lemon, and we skipped dessert. I ate lots of veggies and steamed seafood (scallops, salmon, I even ate a couple of steamed shrimp! Normally I don’t like to eat shrimp, but for some reason it tasted good last night so I ate it!).
The common factor in all of these social challenges was that my focus was not on celebrating via food, but celebrating via the company I was with. The food was secondary to the celebrations rather than being the center of it. Enjoying the moments of laughter and joy and the time spent with the people I care about.
Now I’m off to do some exercise… :-)
The same week I started Phase III was also a very busy week for me personally and I kept putting off exercise for ‘lack of time’. Before I knew it the week was over and I had gone the whole week without exercising! I know it is tremendously important for me to maintain regular exercise not just during my weight loss plan but also throughout my life and I have to discipline myself to make the time to do it - no excuses! Even if it's an extremely busy week there is always a way to make time for a workout. Even a mini workout is better than no workout at all. It is especially important now that I am consuming more calories than I did in Phase I or II.
The end result of these circumstances is that I've hit my first plateau. I weighed in yesterday and stayed exactly the same, 237.5 lbs. I realize this is a critical point because most people get frustrated and disappointed when they hit a plateau and they quit. THAT WILL NOT BE ME! I understand how these things work and why this happened. As I mentioned before, not exercising at all last week was a detriment to my weight loss despite all the healthy foods I’ve been eating. The human body is a very clever machine and while we think we can fool it, we can only do so for short periods of time at most. The body becomes accustomed to a new way of eating and if you don’t burn extra calories with a regular exercise regimen then the body decides that it's not going to keep burning calories by shedding fat. It's an important protective feature of how our bodies operate. The human body is designed to conserve fat as long as possible so that you can survive without food or water for a prolonged period of time if it becomes necessary. Well, that certainly is a nice feature to our bodies if we are stuck on a mountain somewhere waiting until a rescue team arrives, but unfortunately it's also that very feature of our bodies that kicks in when we’re doing so well at trying to lose weight!
Therefore by hitting this plateau it means that it's time to mix things up, kick it up a notch! My first plan of attack is to increase my physical activity. During Phase I, I was only capable of exercising for 10-15 minutes, and then in Phase II, I had increased my stamina and ability to 20 minutes. Now that I am in Phase III it’s time to increase my workouts to at least 30 minutes. It's also time to switch up my activity. Up until now I had been mostly working out on my elliptical machine. I'll still be doing that, except I'll also ride my mountain bike more often, walk the track at the high school, or other activities for more variety.
Two months ago my husband and I bought inline skates which I tried once and cried because my legs hurt so badly. Now that I weigh less than I did when I tried it the first time, I want to try it again and see how the weight loss may have helped my ability. I would eventually like to be able to get good at inline skating and incorporate that into my exercise regime as well. It’s a great calorie burner! There are numerous ways I can get in a good workout and mix it up to keep it fun and interesting.
I believe the increased time and variety of exercise is a big part of breaking through my plateau right now, but I will also attack the plateau from both ends by mixing up my diet as well. Trying one or two days of Phase I during each week of Phase III will cut the calories down for a few days and shake my body from its comfortable routine, which can kick-start more weight loss as well.
It is also positive to note that during the last two weeks I successfully navigated a few more social challenges:
I went out to lunch and a movie with a friend who is also trying to lose weight. We shared weight loss ideas and ways to stay motivated. We enjoyed a healthy lunch at YouYou Japanese restaurant - teriyaki salmon bento boxes which came with lots of veggies and also white rice and two fried chicken bites. I took one bite of the rice for a shot of carbohydrate to help keep my blood sugar level sustained and boxed up the rest of the rice along with the fried chicken bites to bring home for my husband. I am learning that I should get into the habit of asking more questions when I order. Maybe something healthier could have been substituted for the fried chicken bites and maybe they could have given me brown rice instead of white. If that were the case I could have eaten more of my meal. You just never know unless you ask!
After lunch we went to see a movie and because we smartly ate lunch before going to the theater we weren’t lead into temptation by the concession stand. Not even the delicious aroma of hot buttered popcorn could sway us! I did come prepared for when my sweet tooth hit by bringing Welch’s Fruit Snacks – only 90 calories, packed with Vitamin C and Fat Free! They are yummy!
I also went to “Girls Night Out” (a monthly gathering with a group of former coworkers whom we all have remained friends). We went to 900 Degrees which is a fabulous wood fired pizzeria. Oh the wondrous aromas and all the pizzas in front of me at our table! But, I reminded myself of my goals and that one day I can enjoy a couple slices of pizza with a salad, just not right now. Instead I ordered a Mediterranean salad, tomato basil soup, drank water with lemon and was satisfied with my meal. I even avoided the fresh baked bread with herbed olive oil and dessert when everybody shared a dessert pizza. WOW! I was so proud of myself for staying strong!
Then last weekend I went to Maine to visit my Dad and we went to the fair. Now that was a HUGE challenge! But if you stay strong and take the time to search for healthier options nothing is impossible, even eating right at a fair. I ate a large garden salad, and roast beef with veggies. I didn’t eat the mashed white potato smothered in gravy that came with it. For dessert I had a single scoop of fat free, sugar free vanilla ice cream. It was farm fresh and actually tasted quite good!
Last night my husband and I celebrated our four year wedding anniversary and went out to dinner at The Melting Pot, a fondue restaurant. I passed on the white potatoes, drank water with lemon, and we skipped dessert. I ate lots of veggies and steamed seafood (scallops, salmon, I even ate a couple of steamed shrimp! Normally I don’t like to eat shrimp, but for some reason it tasted good last night so I ate it!).
The common factor in all of these social challenges was that my focus was not on celebrating via food, but celebrating via the company I was with. The food was secondary to the celebrations rather than being the center of it. Enjoying the moments of laughter and joy and the time spent with the people I care about.
Now I’m off to do some exercise… :-)
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