Yesterday, I wrote about general tips for the dining out dieter (say that 3 times fast). Today, I want to focus on fast food. I think it is amusing to watch people's reactions when talking about any establishment with a drive thru. There's always someone in a crowd that turns up their nose and looks down on any place with a dollar menu. My favorite are the self righteous folks who tell you exactly to the day the last time that they had a French fry. "Oh, I haven't had one of those since May 4, 1995," they say with a look of condescension. Really? Well, it you haven't, then I hate to break it to you, but you missed out. When I encounter those kind of chicks it makes me want to check my car for any contraband ketchup packets or straw papers that might give away my dirty little secret. Sometimes, fast food just makes my life easier (I know that's lazy), and sometimes, I just get a craving for a good ole all American burger and fries. The truth is, even though fast food restaurants aren't exactly the bastions of healthy eating, in our fast paced world sometimes it just makes life easier to pick up a meal to go. You know, I think breezing through the drive thru is kind of like picking your nose. Everyone does it. Nobody wants to fess up to it. So, how can a dieter cope with the Golden Arches and company when attempting to stay within a calorie budget? Today, I'm going to tell you about some of my favorite lower calories fast food options.
McDonald's:
Love it or hate it, McDonald's is as all American as apple pie. Ronald and his pals just ain't going away anytime soon (except for Grimace and the Hamburgler--what ever happened to those guys?). Many folks think that there can't possibly be any healthy choices under the Golden Arches; but that just isn't so. McDonald's currently offers several salads from which to choose. Now, like I've said before, you have to be careful here. Pouring on three packets of Newman's Own isn't going to do you any favors. But, if you can forgo the dressing, or choose a lighter variety, a salad might be a decent choice.
When I think dining at McDonald's however, it is always a burger and fries kind of day. But, dieters can't have that right? WRONG. For me it is all about portion control here. Instead of choosing a supersize double quarter pounder extra value meal (AKA heart attack in a bag) I opt for a cheese burger, small fries and small coke. This weighs in at a respectable 680 calories.
Wendy's:
Aside from the Baconator (970 calories), Wendy's actually has some fairly healthy meal choices. I'm not a huge fan, but I've heard lots of people swear by their chili. Pair it with a baked potato (leave off the cheese sauce) and you have a pretty decent meal calories wise. What I am a fan of is their Apple Pecan Chicken Salad. I usually order the half size with grilled chicken. It comes with a raspberry vinaigrette dressing which I leave off. The dressing itself isn't all that terrible calorie wise. It actually has a lot fewer calories than my favorite ranch. However, I find that I just don't need it. And if I can cut calories anywhere, I'm going to take what I can get. The salad has blue cheese crumbles, spiced nuts, apple pieces and cranberries. This packs enough of a flavor punch that I don't miss having dressing at all.
Subway:
Like Jared, Subway is quickly becoming one of my BFFs. I really like the variety. Plus, as long as you steer clear of the fatty meats (pepperoni, salami, bacon) and mayonnaise based sauces, you are most likely going to stay well within your allotted calories. A couple of things to consider. Make sure you make a wise choice about the bread. Now at first glance, the flat bread might look like your best choice. Actually, it has more calories than both the white and the wheat bread. Also, don't be fooled by the wheat bread. It is not whole grain, so their really isn't any health advantage in choosing it over the regular white Italian (which has the least calories of all breads offered). Your best bet at Subway is the Veggie Delite. I will go on record as saying that it just isn't for me. This omnivore wants some meat between her bread (okay, that sounded kind of dirty). I really like the Turkey Melt. I can even have cheese on this and it still is under 400 calories. Even the tuna salad (which is my favorite) with its mayonnaise base, is less than 600 calories. Whatever I choose, I like to pile on purple onions and spinach. Veggie topping such as these add minimal calories and lots of flavor.
So, the bottom line is, do I think that anyone can survive on a fast food diet and remain healthy and satisfied? The answer is-- probably not. However, if you do your research, you will find that there are a lot more healthy options out there than you might think. Take it from a semi-reformed fast food junky. If you totally put the kabosh on all runs through the drive thru, then you are setting yourself up for failure. Denial breeds cravings and cravings breed a different kind of denial altogether---the kind of denial that keeps you from admitting to yourself that you need to makes some lifestyle changes. By making smart choices and planning what you eat before you order on auto pilot, you too can stop Super-Sizing yourself.
Thursday, January 31, 2013
Wednesday, January 30, 2013
Eating Out on a Budget
This entry is not about money management. I have many, many friends who seem to be whizzes at making and sticking to a budget. I will freely admit that I'm not one of them. Dave Ramsey? Who's he? Maybe my financial frivolity should be my next target area for person growth. Anyway, even though this post isn't about how to eat good and eat cheap, it does focus on dining out on a calorie budget.
Dining out can be one of the major challenges for dieters. I love food. I especially love food that I don't have to cook myself. I enjoy the experience of going out for a nice dinner. Unfortunately, I also enjoy a quick dash through the drive through. Whether you are dining at a 5 star establishment or patronizing the good ole Golden Arches, sticking to your calorie range at a restaurant is no easy task. So, should dieters eschew dining out altogether. Should we swear off restaurants forever simply because we are afraid of losing control? I think not. I have come up with some tips that can help dieters to win the calorie war even when someone else is doing the cooking.
Erin's Tips for Dining Out.
1. EDUCATE YOURSELF!
I'll be blunt. Unless you are a complete dumbass, I am sure that you realize that a Big Mac is going to pack a hefty calorie punch. I don't think anyone looks at those two all beef patties and thinks, "diet food!" But how many of us know exactly how many calories are in that American icon? Look it up! 770 to be exact. Here's what you might not realize. There are some of us out there that might think, "Hey, I know that a Big Mac is unhealthy. I think I'd do better if I trucked on down the road and got a grilled chicken salad at Zaxby's." Here's a news flash: Even though it is a salad. Even though you ordered grilled chicken and not fried. That "healthy choice" just weighed in at 785 calories. That's 15 more calories you've eaten than if you had stuck with your original choice.
The good thing is that in today's information age, there is a wealth of information available to us at our fingertips. Almost all fast food establishments, and a growing number of sit down restaurants now 'fess up to the amount of calories in their offerings. McDonald's has even started posting there calorie count information on their menu boards. Take advantage of this openness. There really isn't any excuse for not knowing, other than the fact that you simply want to live in denial of those 2460 calories you just scarfed down (That's an Applebee's Appetizer Sampler Patter folks).
2. Exercise Portion Control
I know this is hard. But if you compare the average American size portions to those offered in the rest of the world, you will see why Americans on the whole have the fattest asses on planet. We really don't need all that food that restaurants tend to pile on our platters. Add to that the fact that many of us suffer from what I like to call "Starving Kids in China Syndrome." We have been conditioned since childhood to clean our plates. Ladies, their is nothing ungrateful about saving a portion of your meal for later. Actually, it is really quite smart.
There are a few quick and easy ways to help you fight the urge to over indulge. First, check to see if there is a smaller portion of your entree. Many establishments now serve "half portions" of popular items--especially salads. Trust me. Unless you are starving, even the half size is likely to be plenty to fill you up. Also, be a kid again! Order something from the children's menu. Cracker Barrel actually bills its children's menu as "for kids of all ages." Take them up on it!
Another option is to ask for a box. Get the extra food off your plate BEFORE you start eating. Put it in the box and put it away. If you can't see it, you are going to be much less likely to eat it. Sometimes, I have no shame, but I will tell you that nobody--even me-- wants to look like a glutton. Dipping back into what you've already boxed is slightly taboo. You just aren't going to do it. The good thing about this approach too is that it leaves you with lunch for tomorrow! Bonus!
3. Plan Before you Go
Anyone who knows me will tell you that I tend to be a fly-by-the-seat-of-her-pants kind of gal. But, I've come to find out that planning what I'm going to eat before I actually go out to dinner is one of the smartest things I can do. If I have a plan going in, I am much less likely to over indulge. Look up what you plan to order. Decide if it is in your calorie budget. Stick to your guns once the server comes to take your order.
4. Customize
Now I know that like Bon Qui Qui, no server wants to encounter a customer with a "complicated order." I hate to break it to the wait staff out there, but customer satisfaction is part of YOUR JOB. If I need to make customizations in my order to help me reach my weight loss goals, then you are just going to have to deal with me. I have found that most reasonable requests however are treated graciously and respectfully.
Here's an example. When I do visit Zaxby's I have them customize my salad order. I ask them to hold the garlic bread, cheese, and crispy onions from my salad. This cuts over 300 calories from my meal! That's more than enough so that I can merit a coca cola to go with (and y'all know what an addict I am). Honestly, I can't tell that much of a difference by forgoing the cheese and onions. I really don't like the garlic bread that much any way, but if its staring me in the face, I'm likely to eat it just because. The calories you save from simple modifications like this can really add up in the long run.
5. Know Who Your Friends Are
Many restaurants are getting savvy to America's ever increasing waist line and trying to market to those of us who are watching what we eat. I'm sure this isn't altogether altruistic--its just smart business sense. Many establishments have "lighter portions" menus that offer some really good quality choices. For example, Applebee's has an entire "under 550 calorie" menu, some of which is endorse by Weight Watches. TGI Fridays has also jumped on the dieting bandwagon and offers a "Right Choices, Right Price" selection. Both of these restaurants have some really tasty options from which to choose.
If you are dining somewhere without a special menu, you still have some allies that won't steer you wrong. Grilled entrees are usually a good choice. Veggies are usually a great choice for a side (NO-that doesn't mean broccoli casserole or fried corn--sorry chicks.) Stay away from anything fried or in a heavy sauce. Salads can be great, but when you load them up with cheese, eggs, croutons, and bacon, and then drench them in dressing, they actually can be more of a wolf in sheep's clothing than a dieter's friend.
I think that the best tip of all for dining out is to realize who is in control. That person is Y-O-U. If you're full, don't order that dessert even if the waiter tries to push it on you--that's part of his job too you know. (That by the way is one of my personal pet peeves. If I'm ordering from the diet menu, do you really think that I need that double fudge brownie?) Do your research, plan ahead, make informed decisions. But, above all else, if you happen to falter don't use it as an excuse to fall back off the wagon. Forgive yourself, dust yourself off, and get right back on it tomorrow.
Dining out can be one of the major challenges for dieters. I love food. I especially love food that I don't have to cook myself. I enjoy the experience of going out for a nice dinner. Unfortunately, I also enjoy a quick dash through the drive through. Whether you are dining at a 5 star establishment or patronizing the good ole Golden Arches, sticking to your calorie range at a restaurant is no easy task. So, should dieters eschew dining out altogether. Should we swear off restaurants forever simply because we are afraid of losing control? I think not. I have come up with some tips that can help dieters to win the calorie war even when someone else is doing the cooking.
Erin's Tips for Dining Out.
1. EDUCATE YOURSELF!
I'll be blunt. Unless you are a complete dumbass, I am sure that you realize that a Big Mac is going to pack a hefty calorie punch. I don't think anyone looks at those two all beef patties and thinks, "diet food!" But how many of us know exactly how many calories are in that American icon? Look it up! 770 to be exact. Here's what you might not realize. There are some of us out there that might think, "Hey, I know that a Big Mac is unhealthy. I think I'd do better if I trucked on down the road and got a grilled chicken salad at Zaxby's." Here's a news flash: Even though it is a salad. Even though you ordered grilled chicken and not fried. That "healthy choice" just weighed in at 785 calories. That's 15 more calories you've eaten than if you had stuck with your original choice.
The good thing is that in today's information age, there is a wealth of information available to us at our fingertips. Almost all fast food establishments, and a growing number of sit down restaurants now 'fess up to the amount of calories in their offerings. McDonald's has even started posting there calorie count information on their menu boards. Take advantage of this openness. There really isn't any excuse for not knowing, other than the fact that you simply want to live in denial of those 2460 calories you just scarfed down (That's an Applebee's Appetizer Sampler Patter folks).
2. Exercise Portion Control
I know this is hard. But if you compare the average American size portions to those offered in the rest of the world, you will see why Americans on the whole have the fattest asses on planet. We really don't need all that food that restaurants tend to pile on our platters. Add to that the fact that many of us suffer from what I like to call "Starving Kids in China Syndrome." We have been conditioned since childhood to clean our plates. Ladies, their is nothing ungrateful about saving a portion of your meal for later. Actually, it is really quite smart.
There are a few quick and easy ways to help you fight the urge to over indulge. First, check to see if there is a smaller portion of your entree. Many establishments now serve "half portions" of popular items--especially salads. Trust me. Unless you are starving, even the half size is likely to be plenty to fill you up. Also, be a kid again! Order something from the children's menu. Cracker Barrel actually bills its children's menu as "for kids of all ages." Take them up on it!
Another option is to ask for a box. Get the extra food off your plate BEFORE you start eating. Put it in the box and put it away. If you can't see it, you are going to be much less likely to eat it. Sometimes, I have no shame, but I will tell you that nobody--even me-- wants to look like a glutton. Dipping back into what you've already boxed is slightly taboo. You just aren't going to do it. The good thing about this approach too is that it leaves you with lunch for tomorrow! Bonus!
3. Plan Before you Go
Anyone who knows me will tell you that I tend to be a fly-by-the-seat-of-her-pants kind of gal. But, I've come to find out that planning what I'm going to eat before I actually go out to dinner is one of the smartest things I can do. If I have a plan going in, I am much less likely to over indulge. Look up what you plan to order. Decide if it is in your calorie budget. Stick to your guns once the server comes to take your order.
4. Customize
Now I know that like Bon Qui Qui, no server wants to encounter a customer with a "complicated order." I hate to break it to the wait staff out there, but customer satisfaction is part of YOUR JOB. If I need to make customizations in my order to help me reach my weight loss goals, then you are just going to have to deal with me. I have found that most reasonable requests however are treated graciously and respectfully.
Here's an example. When I do visit Zaxby's I have them customize my salad order. I ask them to hold the garlic bread, cheese, and crispy onions from my salad. This cuts over 300 calories from my meal! That's more than enough so that I can merit a coca cola to go with (and y'all know what an addict I am). Honestly, I can't tell that much of a difference by forgoing the cheese and onions. I really don't like the garlic bread that much any way, but if its staring me in the face, I'm likely to eat it just because. The calories you save from simple modifications like this can really add up in the long run.
5. Know Who Your Friends Are
Many restaurants are getting savvy to America's ever increasing waist line and trying to market to those of us who are watching what we eat. I'm sure this isn't altogether altruistic--its just smart business sense. Many establishments have "lighter portions" menus that offer some really good quality choices. For example, Applebee's has an entire "under 550 calorie" menu, some of which is endorse by Weight Watches. TGI Fridays has also jumped on the dieting bandwagon and offers a "Right Choices, Right Price" selection. Both of these restaurants have some really tasty options from which to choose.
If you are dining somewhere without a special menu, you still have some allies that won't steer you wrong. Grilled entrees are usually a good choice. Veggies are usually a great choice for a side (NO-that doesn't mean broccoli casserole or fried corn--sorry chicks.) Stay away from anything fried or in a heavy sauce. Salads can be great, but when you load them up with cheese, eggs, croutons, and bacon, and then drench them in dressing, they actually can be more of a wolf in sheep's clothing than a dieter's friend.
I think that the best tip of all for dining out is to realize who is in control. That person is Y-O-U. If you're full, don't order that dessert even if the waiter tries to push it on you--that's part of his job too you know. (That by the way is one of my personal pet peeves. If I'm ordering from the diet menu, do you really think that I need that double fudge brownie?) Do your research, plan ahead, make informed decisions. But, above all else, if you happen to falter don't use it as an excuse to fall back off the wagon. Forgive yourself, dust yourself off, and get right back on it tomorrow.
Tuesday, January 29, 2013
Try Them, Try Them, You Will See
The other day I came across Dr. Seuss's Green Eggs and Ham in my classroom library. I've always liked this book, and held its author in high esteem. Dr. Seuss really does has some wise insight. For those of you who have forgotten the premise behind this childhood classic, it is basically about a guy who convinces his friend to try something new and different. The friend initially refuses the overtures of the persistent Sam I Am, but is ultimately persuaded (much to his chagrin) to try the titular dish. Surprise, surprise! By the end of the story, he actually has developed a taste for the food he once so vehemently refused to try. That got me to thinking. How many foods do we pass up just because we don't think we will like them. Maybe there are some healthy food choices out there we should give a second look.
Now y'all know I'm not going to eat anything that doesn't taste good. I've already told you how I've sworn off Greek yogurt forever and finally given over to my addiction to Coke (the kind in the can not the kind that you snort.) I know that sometimes we feel pressured to eat things that just are just plain nasty in order to feel like we are winning the weight loss game. But, I think that this kind of thinking actually works both ways. There are foods out there in diet land that unfortunately have a dubious reputation. Some of these foods, despite their bad press, are actually worth a try. Here's a list of my top three things I never thought I'd eat that both taste good and a good for you.
1. Rice Cakes
I know what you are thinking. Rice cakes are the butt of every diet joke in the world. They have a reputation of being unfilling and totally devoid of taste. Call me crazy, but I actually think they are pretty yummy. I think the key here is to make sure they are fresh. I'm sure that stale rice cakes are somewhat akin to a cardboard box. I like the lightly salted variety. I don't think it is too much of a stretch to compare them to popcorn (albeit the air-popped variety and not the butter drenched movie theatre kind--Sorry girls, nothing that greasy-good is ever going to be low cal). I also like the carmel corn flavor. These make a sweet treat. I will tell you that unfortunately rice cakes aren't very substantial. If you are famished, these probably aren't the best choice. But, it you are looking for a crunchy snack, they might just be a good bet.
2. Whole Grain Bread
I would hands down rather have whole grain bread than the white variety. Even if I wasn't on a diet, this is what I would choose. Whole grain bread gets a bad rap for being dry. Fresh, well made, whole grain is anything but. I like the nutty goodness that the whole grain provides. I like to find bread where I can actually see some of the seeds. Pepperidge Farm makes several excellent varieties. Also, for a little local flavor, I really like 9 Grain from Great Harvest. It is a little pricey and a little out of my way, but it is way, way worth it! One caveat: Even though whole grain is much healthier than its bleached out cousin, it is still bread. Bread is not exactly low calorie. When you compare calories you might even find that some varieties of whole grain bread are actually slightly more caloric than white bread. But eaten sparingly, whole grain bread is a wholesome addition to any diet plan.
3. Hummus
For those of you who might not be familiar with this stuff, hummus is not the same as humus. Hummus is a Mediterranean spread made from Garbanzo beans (chick peas). Humus-- well, that's topsoil. When I first saw hummus I thought it looked a little like something you might spread on your garden. I'm not going to lie--it isn't the most aesthetically pleasing stuff in the world--but I will tell you, looks can be deceiving. I think it is delicious! Hummus is made with tabouli, which gives it a satisfyingly spicy kick. I like to spread it inside a pita pocket and top it with sprouts, spinach, or artisan lettuce. Then I sprinkle a little feta on top. Makes a very filling, delicious, and meatless meal. You can also use it as a dip for raw veggies. Hummus packs quite a protein punch, so it keeps you satiated.
When we diet, we often feel like we are making unimaginable sacrifices. Try reframing that. Dieting has actually given me the opportunity to try lots of things I never thought I would ever eat. This quick list just names a few. Sometimes, like green eggs and ham, foods that might not look so great are actually pretty damn tasty. In the immortal words of Sam I Am, you just have to convince yourself to "try them, try them, and you will see."
Now y'all know I'm not going to eat anything that doesn't taste good. I've already told you how I've sworn off Greek yogurt forever and finally given over to my addiction to Coke (the kind in the can not the kind that you snort.) I know that sometimes we feel pressured to eat things that just are just plain nasty in order to feel like we are winning the weight loss game. But, I think that this kind of thinking actually works both ways. There are foods out there in diet land that unfortunately have a dubious reputation. Some of these foods, despite their bad press, are actually worth a try. Here's a list of my top three things I never thought I'd eat that both taste good and a good for you.
1. Rice Cakes
I know what you are thinking. Rice cakes are the butt of every diet joke in the world. They have a reputation of being unfilling and totally devoid of taste. Call me crazy, but I actually think they are pretty yummy. I think the key here is to make sure they are fresh. I'm sure that stale rice cakes are somewhat akin to a cardboard box. I like the lightly salted variety. I don't think it is too much of a stretch to compare them to popcorn (albeit the air-popped variety and not the butter drenched movie theatre kind--Sorry girls, nothing that greasy-good is ever going to be low cal). I also like the carmel corn flavor. These make a sweet treat. I will tell you that unfortunately rice cakes aren't very substantial. If you are famished, these probably aren't the best choice. But, it you are looking for a crunchy snack, they might just be a good bet.
2. Whole Grain Bread
I would hands down rather have whole grain bread than the white variety. Even if I wasn't on a diet, this is what I would choose. Whole grain bread gets a bad rap for being dry. Fresh, well made, whole grain is anything but. I like the nutty goodness that the whole grain provides. I like to find bread where I can actually see some of the seeds. Pepperidge Farm makes several excellent varieties. Also, for a little local flavor, I really like 9 Grain from Great Harvest. It is a little pricey and a little out of my way, but it is way, way worth it! One caveat: Even though whole grain is much healthier than its bleached out cousin, it is still bread. Bread is not exactly low calorie. When you compare calories you might even find that some varieties of whole grain bread are actually slightly more caloric than white bread. But eaten sparingly, whole grain bread is a wholesome addition to any diet plan.
3. Hummus
For those of you who might not be familiar with this stuff, hummus is not the same as humus. Hummus is a Mediterranean spread made from Garbanzo beans (chick peas). Humus-- well, that's topsoil. When I first saw hummus I thought it looked a little like something you might spread on your garden. I'm not going to lie--it isn't the most aesthetically pleasing stuff in the world--but I will tell you, looks can be deceiving. I think it is delicious! Hummus is made with tabouli, which gives it a satisfyingly spicy kick. I like to spread it inside a pita pocket and top it with sprouts, spinach, or artisan lettuce. Then I sprinkle a little feta on top. Makes a very filling, delicious, and meatless meal. You can also use it as a dip for raw veggies. Hummus packs quite a protein punch, so it keeps you satiated.
When we diet, we often feel like we are making unimaginable sacrifices. Try reframing that. Dieting has actually given me the opportunity to try lots of things I never thought I would ever eat. This quick list just names a few. Sometimes, like green eggs and ham, foods that might not look so great are actually pretty damn tasty. In the immortal words of Sam I Am, you just have to convince yourself to "try them, try them, and you will see."
Monday, January 28, 2013
Metamorphosis
Much like a caterpillar who longs to someday transform into a butterfly, each one of us hefty gals has thin person buried deep inside. This other self is just waiting for us to get it together so that she can emerge. Before I started dieting, I felt much like that caterpillar--fat, squishy, lethargic--anything but beautiful. The road to a healthier and happier me is much like a chrysalis--a stage of anticipation. I'm not where I want to be yet, but I know that I'm doing something about it. The waiting is the most difficult part, but I know that eventually the transformation will be well worth it. So, who is this skinny girl who dwells within? What does she want? What will she be like when she spreads her wings flies free? Here's a list of 5 goals and dreams that I have for my thinner self:
1. I want to wear boots. Okay, this may sound, trivial and vain, but it is something that is important to me. I look at all you skinny bitches with your sexy, knee-high, high healed, kick-ass boots, and it makes me insanely jealous. I want to be a member of that club. Although those of you without a weight problem might not realize it, it is difficult for us larger ladies to find boots that will fit around our calves. Even when you order them (which I have done---never worn them), you have to order the "wide calf" variety. Who want's to wear those? Plus, tall boots require you to wear them on the outside of your pants. Even if I can squeeze my lower leg into the heifer size extended calf, they just don't look good when paired with the obligatory jeggings or stretch pants.
2. I want to feel comfortable going to the pool. I haven't been to a public pool in years. Any woman with a weight problem will tell you that the thought of parading around half naked in front of hundreds of strangers is enough to send you into a panic attack. The thought of sunning my cellulite in front of God and everybody down at the water park is just not fun and not worth it. I know I won't ever have a perfect bikini body. I really don't care if I do. I just want to read my Danielle Steele and catch some rays without feeling like a beached whale.
3. I want thighs that don't rub together. Okay, this one might be a stretch. I'm a pear. I'll always be a pear. I'm convinced that body shape is genetic. Like most of the women in my family, I will always be heavier on the bottom than I am on the top. But, I would love to know what it feels to have a little extra space between my left leg and my right.
4. I want to see my collar bone. I've heard that certain high schools are now requiring female students to wear shirts that cover this area. Apparently, your collar bone is sexy. I don't know--I haven't seen mine in a while. Apparently it is so sexy that teenage boys can't concentrate on calculus in the presence of such immodesty. While I'm not looking to corrupt any minors, I wouldn't mind having the over 30 crowd staring at something a little north of the other distractions on my chest.
5. I want to be able to paint my toenails without feeling like a contortionist. Those of you who have always been thin can't appreciate how difficult this can be for the larger set. Last time I did it, I think I pulled something out of socket (Don't take that line out of context---I'm still talking about my toenails.) You skinny bitches make it look so damn easy.
Even though I haven't reached these goals yet, while in this time of transition, I need to focus on the improvements I have made. I can exercise without feeling like I'm going to keel over. I can buy tops and dresses in the misses department. I don't have to worry about seat belt extenders on my next airplane ride. Those are things to celebrate. If I can reach these goals, I can certainly attain the others on my list when my metamorphosis is complete. I just can't wait to shed this cocoon and finally start living life as the svelte, lithe, beautiful creature I was always meant to be.
1. I want to wear boots. Okay, this may sound, trivial and vain, but it is something that is important to me. I look at all you skinny bitches with your sexy, knee-high, high healed, kick-ass boots, and it makes me insanely jealous. I want to be a member of that club. Although those of you without a weight problem might not realize it, it is difficult for us larger ladies to find boots that will fit around our calves. Even when you order them (which I have done---never worn them), you have to order the "wide calf" variety. Who want's to wear those? Plus, tall boots require you to wear them on the outside of your pants. Even if I can squeeze my lower leg into the heifer size extended calf, they just don't look good when paired with the obligatory jeggings or stretch pants.
2. I want to feel comfortable going to the pool. I haven't been to a public pool in years. Any woman with a weight problem will tell you that the thought of parading around half naked in front of hundreds of strangers is enough to send you into a panic attack. The thought of sunning my cellulite in front of God and everybody down at the water park is just not fun and not worth it. I know I won't ever have a perfect bikini body. I really don't care if I do. I just want to read my Danielle Steele and catch some rays without feeling like a beached whale.
3. I want thighs that don't rub together. Okay, this one might be a stretch. I'm a pear. I'll always be a pear. I'm convinced that body shape is genetic. Like most of the women in my family, I will always be heavier on the bottom than I am on the top. But, I would love to know what it feels to have a little extra space between my left leg and my right.
4. I want to see my collar bone. I've heard that certain high schools are now requiring female students to wear shirts that cover this area. Apparently, your collar bone is sexy. I don't know--I haven't seen mine in a while. Apparently it is so sexy that teenage boys can't concentrate on calculus in the presence of such immodesty. While I'm not looking to corrupt any minors, I wouldn't mind having the over 30 crowd staring at something a little north of the other distractions on my chest.
5. I want to be able to paint my toenails without feeling like a contortionist. Those of you who have always been thin can't appreciate how difficult this can be for the larger set. Last time I did it, I think I pulled something out of socket (Don't take that line out of context---I'm still talking about my toenails.) You skinny bitches make it look so damn easy.
Even though I haven't reached these goals yet, while in this time of transition, I need to focus on the improvements I have made. I can exercise without feeling like I'm going to keel over. I can buy tops and dresses in the misses department. I don't have to worry about seat belt extenders on my next airplane ride. Those are things to celebrate. If I can reach these goals, I can certainly attain the others on my list when my metamorphosis is complete. I just can't wait to shed this cocoon and finally start living life as the svelte, lithe, beautiful creature I was always meant to be.
Wednesday, January 23, 2013
The 3 in Me
Over the past year, I have noticed a real shift in the way I think about myself, my body, and my reflection. You know those really are three separate entities: Three separate Me-s. I think we all have this trifold view of ourselves to some extent, and part of becoming a better person (whether one is talking weight loss, or any other goal one wants to accomplish) is being able to merge these personas into one whole self concept.
When I think about myself, this is who I am on the inside. The me without the weight. The crux of my inner being (okay that sounds a little hokey and new-agey but that's really what it is.) This is the me that doesn't change. The me that would be there if I weighed 100 pounds or 500 pounds. But sometimes, as an overweight person, I get bogged down in the weight to an extent that this part of myself doesn't shine through. I think that like me, many people with weight problems get so caught up in the "I can'ts" and the "I wish I coulds" that they deny the very parts of themselves that are the most honest and true and real. We put up walls to protect ourselves, and sometimes these walls are so high, or so thick that our authentic self is trapped. This is sad.
The second aspect of myself is my body--the outside shell that houses the inner goddess inside (and we all need to start thinking of ourselves as goddesses--positive self talk girls). This is the me that we project to the world. Since everyone else can't look inside to see the me that's in there, sometimes this outside view is as good as gets. And unfortunately, people often judge the outside covering without ever taking the time to dig deeper to get to know the real person who dwells underneath.
While my body is definitely not where I want it to be right now, it sure is a hell of a lot better than it was this time last year. For that I'm grateful--and damn proud of myself. Still, I get frustrated by my body's limitations.
I want to be a runner. I have these dreams where I run and run and run without getting out of breath. I'm fast, I'm flying! (wait, maybe that's another dream). While I can run a much greater distance and for a much longer amount of time now that when I started, I am still not satisfied with what my body allows me to accomplish.
Aside from my athletic shortcomings, another aspect of my body that still erks me is my clothing size. I'm now shopping for most of my tops and dresses in the regular misses department but I'm still scouring the racks in the plus size department for pants (except that one blessed pair of regular 18s I found yesterday!). This KILLS ME! I absolutely hate it. It is degrading. I just have to keep telling myself that with time, this too will change.
The final piece that makes up my identity is the me that stares back from inside the mirror. Before I started dieting, I avoided looking in the mirror. I hated having my picture taken. I didn't want to see the person that I knew others saw. I'm going to get real here. I know that people look at me and see a fat person. Before I started dieting, they saw an even fatter one. The worst thing was when I looked in the mirror, I saw an even bleaker picture than everyone else was viewing. I often mentally likened myself Pillsbury Doughboy or the Michelin Man. I couldn't see the big expressive eyes that I have. I couldn't see an alabaster complexion (okay, I have a few zits but who's counting). All I saw was fat. Thunder thighs, stretch marks, cellulite, love handles, and cups that runneth over. I felt like a freak. I'm not going to tell you that I've found some miracle balm to heal all of my self esteem woes. Far from it. But since I've been taking command of my weight, I have noticed that I'm liking that person in the mirror a whole lot better. I am beginning to be able to see more of the real me in my reflection---and that is a fantastic feeling! I'm giving myself permission to explore the vice of vanity, and its really kind of exciting.
So, am I there yet? Have I merged the the physical, emotional, and visual aspects of myself back into one? Not by a long shot. I still struggle. I look so forward to the day that the person in the mirror, and the person I present to the world are the same person that dwells inside my soul. But in the words of Virginia Slims (and not that I'm advocating that ;)) , "I've come along way, Baby," and I'm finally beginning to enjoy the ride.
When I think about myself, this is who I am on the inside. The me without the weight. The crux of my inner being (okay that sounds a little hokey and new-agey but that's really what it is.) This is the me that doesn't change. The me that would be there if I weighed 100 pounds or 500 pounds. But sometimes, as an overweight person, I get bogged down in the weight to an extent that this part of myself doesn't shine through. I think that like me, many people with weight problems get so caught up in the "I can'ts" and the "I wish I coulds" that they deny the very parts of themselves that are the most honest and true and real. We put up walls to protect ourselves, and sometimes these walls are so high, or so thick that our authentic self is trapped. This is sad.
The second aspect of myself is my body--the outside shell that houses the inner goddess inside (and we all need to start thinking of ourselves as goddesses--positive self talk girls). This is the me that we project to the world. Since everyone else can't look inside to see the me that's in there, sometimes this outside view is as good as gets. And unfortunately, people often judge the outside covering without ever taking the time to dig deeper to get to know the real person who dwells underneath.
While my body is definitely not where I want it to be right now, it sure is a hell of a lot better than it was this time last year. For that I'm grateful--and damn proud of myself. Still, I get frustrated by my body's limitations.
I want to be a runner. I have these dreams where I run and run and run without getting out of breath. I'm fast, I'm flying! (wait, maybe that's another dream). While I can run a much greater distance and for a much longer amount of time now that when I started, I am still not satisfied with what my body allows me to accomplish.
Aside from my athletic shortcomings, another aspect of my body that still erks me is my clothing size. I'm now shopping for most of my tops and dresses in the regular misses department but I'm still scouring the racks in the plus size department for pants (except that one blessed pair of regular 18s I found yesterday!). This KILLS ME! I absolutely hate it. It is degrading. I just have to keep telling myself that with time, this too will change.
The final piece that makes up my identity is the me that stares back from inside the mirror. Before I started dieting, I avoided looking in the mirror. I hated having my picture taken. I didn't want to see the person that I knew others saw. I'm going to get real here. I know that people look at me and see a fat person. Before I started dieting, they saw an even fatter one. The worst thing was when I looked in the mirror, I saw an even bleaker picture than everyone else was viewing. I often mentally likened myself Pillsbury Doughboy or the Michelin Man. I couldn't see the big expressive eyes that I have. I couldn't see an alabaster complexion (okay, I have a few zits but who's counting). All I saw was fat. Thunder thighs, stretch marks, cellulite, love handles, and cups that runneth over. I felt like a freak. I'm not going to tell you that I've found some miracle balm to heal all of my self esteem woes. Far from it. But since I've been taking command of my weight, I have noticed that I'm liking that person in the mirror a whole lot better. I am beginning to be able to see more of the real me in my reflection---and that is a fantastic feeling! I'm giving myself permission to explore the vice of vanity, and its really kind of exciting.
So, am I there yet? Have I merged the the physical, emotional, and visual aspects of myself back into one? Not by a long shot. I still struggle. I look so forward to the day that the person in the mirror, and the person I present to the world are the same person that dwells inside my soul. But in the words of Virginia Slims (and not that I'm advocating that ;)) , "I've come along way, Baby," and I'm finally beginning to enjoy the ride.
Tuesday, January 22, 2013
Why I Don't Want to Shop at Fat Girls Anymore
Yesterday, I reached a milestone. I bought a pair of jeans in the regular women's department. Now, let me clarify that by saying that they were still a size 18. But, they DID NOT have that ominous "W" plastered after the size. I've always hated that one little letter. Now intellectually, I know that it means, "women's" but in my head, that one little letter stands for "wide load." I'm not sure that I can find another pair of pants just yet that are sans this letter, but for yesterday, it was a small victory. One day at a time...I'm going to get there.
This got me to thinking about plus size clothes in general, and in particular the problems that us big girls face when trying to stay fashionable. I found this clip from Designing Women that seems to some up how I feel about shopping in the "stout shop."
Just like Suzanne, I have always hated shopping in the plus size department. For one thing, it always seems to be relegated to some seedy back corner of the store. I always feel like the "women's" department is kind of like some ugly stepsister to the more glamourous and desirable "misses" department. I hate when I'm in an unfamiliar store, and have to ask (and its usually some skinny-bitch sales girl) just where the plus size department is located. Even though "its no secret I shop there" (inside joke) I always feel ashamed when I have to say it out loud. "Where is the (whisper, cough, mumble) "women's" section?"
Although I know that the selection of clothes available in plus sizes has expanded (okay, expanded might be a poor word choice) over the years, it is still pretty limited. I'm constantly amazed at what designers think will look good on those of us that pack on more than a few extra pounds. I'm not sure if they are clueless, or if they really just don't care. I've got news for you though--big floral prints (especially over the boobs or butt) don't look good on anybody and they are especially unflattering on us "Women of Distinction." Also, there are some things that should NOT be made in a size that fits me. I'm realistic. If a skirt or shorts hit is three inches below my butt cheeks, I can guarantee that its going to look like sh--. I don't care if its my size or not.
You know though, I really don't understand why we have to have a seperate "fat chicks" section in the first place. You know, there aren't any sections for other marginalized groups of women. Oh no, that would not be politically correct. Its not like Macy's keeps all their flannels and Burkenstock in the "Lesbian's Department." It seems to me that it would make more sense to have all of the "ladies" clothing together and in a variety of sizes. When I have to shop in a seperate department, it certainly doesn't' make me feel "big and beautiful." It only serves to make me all too aware of how different and ultimately socially unacceptable my body is to the rest of society.
This got me to thinking about plus size clothes in general, and in particular the problems that us big girls face when trying to stay fashionable. I found this clip from Designing Women that seems to some up how I feel about shopping in the "stout shop."
Just like Suzanne, I have always hated shopping in the plus size department. For one thing, it always seems to be relegated to some seedy back corner of the store. I always feel like the "women's" department is kind of like some ugly stepsister to the more glamourous and desirable "misses" department. I hate when I'm in an unfamiliar store, and have to ask (and its usually some skinny-bitch sales girl) just where the plus size department is located. Even though "its no secret I shop there" (inside joke) I always feel ashamed when I have to say it out loud. "Where is the (whisper, cough, mumble) "women's" section?"
Although I know that the selection of clothes available in plus sizes has expanded (okay, expanded might be a poor word choice) over the years, it is still pretty limited. I'm constantly amazed at what designers think will look good on those of us that pack on more than a few extra pounds. I'm not sure if they are clueless, or if they really just don't care. I've got news for you though--big floral prints (especially over the boobs or butt) don't look good on anybody and they are especially unflattering on us "Women of Distinction." Also, there are some things that should NOT be made in a size that fits me. I'm realistic. If a skirt or shorts hit is three inches below my butt cheeks, I can guarantee that its going to look like sh--. I don't care if its my size or not.
You know though, I really don't understand why we have to have a seperate "fat chicks" section in the first place. You know, there aren't any sections for other marginalized groups of women. Oh no, that would not be politically correct. Its not like Macy's keeps all their flannels and Burkenstock in the "Lesbian's Department." It seems to me that it would make more sense to have all of the "ladies" clothing together and in a variety of sizes. When I have to shop in a seperate department, it certainly doesn't' make me feel "big and beautiful." It only serves to make me all too aware of how different and ultimately socially unacceptable my body is to the rest of society.
Thursday, January 17, 2013
I Know You Mean Well, But...
I recently saw a brochure that offered advice on how to tackfully offer encouragement and support to the bereaved. It detailed helpful and encouraging comments and also outlined phrases and platitudes that are best avoided. For example, best not to tell your recently widowed neighbor that her "husband will be waiting for her on the other side," because all she's going to hear is," you're so old that you'll probably kick the bucket next." Important stuff to know. Nobody wants to cram their foot down their throat at the funeral home. I've seen it done a couple of times--and its not pretty. This brochure got me to thinking. Why isn't there a similar guide that tells folks how not to talk to fat people? It seems to me that there is an awful lot of unsolicited advice and condescending comments flying out of the mouths otherwise rational, likable, and well-meaning skinny folks. Somehow, hurtful as these comments are, they seem to be acceptable in our society. I've got news for you. They aren't. Here's my list of things not to say to anyone with a weight problem.
1. "You've got such a pretty face." This is the classic. Now, I know all you grandmas and skinny bitches mean well when you say this, but all us overweight girls hear is "It's a shame you're such a lard ass."
2. "You know, you're going to get diabetes" (or heart disease, or cancer, or scurvey, or rabies, or whatever other scare tactic they can round up). Here's the problem with this one. Yes, there is some truth in this comment. Everyone (even those of us with a weight problem) knows that excess weight carries health risks. But here's the deal. Unless you're my doctor, don't give me medical advice. I've heard it before. It already stresses me. I don't need your nagging to add to my stress. It makes me feel hopeless, and that is the opposite of helpful.
3. " Should you be eating that?" I wish I had a picture to go with this one. There's this face. A face that says, "I'm judging you..." No one likes to be judged, whether its for what they are eating, how many sexual partners they've had, or how they raise their kids. Either I am all too aware that what I'm eating is not good for me, and already feel guilty, or I'm doing the absolute best I can. I might even be on a diet plan that you don't know anything about. For example, crazy as it might sound to you, I reserve enough calories every day so that I can have a Coke. I feel guilty when people that know I'm on a diet see me drinking it. (okay, I know that sounds like an addict---I'm in therapy) But, that little luxury helps me stay on track in other areas. The bottom line is what I eat is my business, not anyone else's.
4. "Your body is shaped like a triangle--no, no, a circle..." Lane Bryant is usually a fat girl's friend, but I will have to say that if her sales girl ever tries to play geometry with my body again, I might punch her in the face.
5. "You know, if you would only exercise more, eat less, eat this, eat that, buy this....." If you aren't me, then you don't know what I'm going through. You don't know what will be a magic bullet for me. You know, there aren't any magic bullets. Overweight women know they have a problem. They want to help themselves. Most have tried everything in the book at least once. The key is for each individual to find what works for them. It is a personal issue, and quite frankly not your business.
6. "If you'd just try harder" Being over weight is difficult in and of itself. If you have never struggled with weight you don't know. Sometimes trying is not just physical. Its mental and emotional too. Sometimes our emotional feelings about our weight are an even bigger stumbling block than the physical stuff. I don't know any obese person that doesn't "try." We try every day.
7. "Have you ever thought about surgery?" Ouch. The answer is probably yes. If someone is big enough to look like they might need it, then I can damn well gaurantee you that they have thought about it. Here's the deal. Surgery is a big deal. It is life and death. It is a total life changer. I don't know anyone who jumps up and down saying "Please staple three-fourths of my stomach closed and reroute my intestines! That sounds like loads of fun!" There might be a variety of reason someone chooses to have gastric bypass or chooses to forgo the knife. Suggesting surgery when you don't know the particulars of someone else's case is not helpful.
The thing to remember is that people are people, no matter whether they weigh 110 pounds or 510 . All people deserve and want to be respected and free from judgement. Being overweight is hard enough as it is. Don't make it harder on those of us who stuggle by saying things that, however unintentially, will only cause us greater pain.
Wednesday, January 16, 2013
Yes, Kids, You Will Use Math One Day
I am a full believer that losing weight is a numbers game. If you can add and subtract, you can do lose weight. And if you can't work the numbers, I've got a calculator with your name on it (I'm a teacher--if you need accomodations I don't judge.) There are a few secret numbers you need to know, and today, I'm going to share them with you.
The most crucial number that you memorize is 3500. This is the amount of calories in one pound. Eat this many calories, and you will gain a pound. Exercise this number away, and you will lose a pound. Very simple.
The next number we need to know is our called our Basal Metabolic Rate. This is the number of calories our bodies burn just from basic life functions like breathing and pumping blood. In other words, you could sit on your butt and watch reruns of Law and Order SVU all day (which I did the first two days this week--hey I was sick--don't judge) and you would still burn this amount of calories. So how do we figure our BMR? There are complicated formulas out there somewhat akin to the quadratic equation. Fortunately, for those of us who weren't math majors, there are online calculators that will figure this value for us. Here is one example: http://www.bmi-calculator.net/bmr-calculator/ If you Google "BMR calculator" you will find several. Basically, these calculators take into account your age, gender, weight and height when determining this base line value. Here's an example: Let's say that you are a 35 year old woman, 5'6 and 130 lbs (these are obviously not my numbers--Your not getting those--sorry!) Your BMR is 1366. If you are an 18 year old woman, 5'8 and 300 lbs, your BMR is 2,195 Again, this value will vary for everyone. You really need to figure out your own personal number before you can procede.
Knowing these two values, you can then use this knowledge to help you decide how many calories you need to eat each day, and how many calories you need to be exercising away. In order to stay at an stable weight, you have two options. You can choose to eat only the amount of calories allotted by your BMR. Or, you can "buy" more calories by exercising. For example, if your BMR is 1366 and you exercise off 500 calories, you can eat 1866 calories that day.
If you are interested in losing weight (and you probably are if you are reading this blog) what you need to do is create "calorie debt." Here's how to do it: Find your BMR. Decide how many calories you will "buy" by exercising each day. Add these together. Eat fewer calories than this number each day with the goal of creating a specific calorie debt on a weekly basis. If you can can create a calorie debt of 3500 then you will lose a pound. A calorie debt of 7,000 will have you down two pounds.
Here's how you put the whole process together and figure out approximately how many calories you need to each each day to reach your goal. For the sake of this exercise, let's pretend that you are a 5'4 woman, 31 years old, who weighs 195 lbs. Your BMI is 1,658. Now let's multiply this number by 7 (number of days in a week). This gives us 11,606. Now let's say that you are going to commit to burning an average of 300 calories each day (this is a modest amount). I'm going to take that number and muliply it by 7. This gives me 2100. Now, I'll add the calories from your BMI to the calories that you have "bought" from exercise. This number is 13,706. If you eat this many calories this week, you will stay at the same weight. However, the goal is to burn that fat, not keep it stable. Here's what you do. Let's set a reasonable goal of one pound this week.. We know that you need to cut 3500 calories from the number we just calculated. 13,706-3,500=10,206. Now, take this number and divide it by 7 (number of days in the week). You can have an average of 1,458 calories every day and lose that pound weight. 1,458 calories a day might not sound like much, but it is very doable.
Now that I've numbed your brain with those math problems, it is time to do your homework. Find your own BMR. Determine your own goals. Let me know how its going for you!
The most crucial number that you memorize is 3500. This is the amount of calories in one pound. Eat this many calories, and you will gain a pound. Exercise this number away, and you will lose a pound. Very simple.
The next number we need to know is our called our Basal Metabolic Rate. This is the number of calories our bodies burn just from basic life functions like breathing and pumping blood. In other words, you could sit on your butt and watch reruns of Law and Order SVU all day (which I did the first two days this week--hey I was sick--don't judge) and you would still burn this amount of calories. So how do we figure our BMR? There are complicated formulas out there somewhat akin to the quadratic equation. Fortunately, for those of us who weren't math majors, there are online calculators that will figure this value for us. Here is one example: http://www.bmi-calculator.net/bmr-calculator/ If you Google "BMR calculator" you will find several. Basically, these calculators take into account your age, gender, weight and height when determining this base line value. Here's an example: Let's say that you are a 35 year old woman, 5'6 and 130 lbs (these are obviously not my numbers--Your not getting those--sorry!) Your BMR is 1366. If you are an 18 year old woman, 5'8 and 300 lbs, your BMR is 2,195 Again, this value will vary for everyone. You really need to figure out your own personal number before you can procede.
Knowing these two values, you can then use this knowledge to help you decide how many calories you need to eat each day, and how many calories you need to be exercising away. In order to stay at an stable weight, you have two options. You can choose to eat only the amount of calories allotted by your BMR. Or, you can "buy" more calories by exercising. For example, if your BMR is 1366 and you exercise off 500 calories, you can eat 1866 calories that day.
If you are interested in losing weight (and you probably are if you are reading this blog) what you need to do is create "calorie debt." Here's how to do it: Find your BMR. Decide how many calories you will "buy" by exercising each day. Add these together. Eat fewer calories than this number each day with the goal of creating a specific calorie debt on a weekly basis. If you can can create a calorie debt of 3500 then you will lose a pound. A calorie debt of 7,000 will have you down two pounds.
Here's how you put the whole process together and figure out approximately how many calories you need to each each day to reach your goal. For the sake of this exercise, let's pretend that you are a 5'4 woman, 31 years old, who weighs 195 lbs. Your BMI is 1,658. Now let's multiply this number by 7 (number of days in a week). This gives us 11,606. Now let's say that you are going to commit to burning an average of 300 calories each day (this is a modest amount). I'm going to take that number and muliply it by 7. This gives me 2100. Now, I'll add the calories from your BMI to the calories that you have "bought" from exercise. This number is 13,706. If you eat this many calories this week, you will stay at the same weight. However, the goal is to burn that fat, not keep it stable. Here's what you do. Let's set a reasonable goal of one pound this week.. We know that you need to cut 3500 calories from the number we just calculated. 13,706-3,500=10,206. Now, take this number and divide it by 7 (number of days in the week). You can have an average of 1,458 calories every day and lose that pound weight. 1,458 calories a day might not sound like much, but it is very doable.
Now that I've numbed your brain with those math problems, it is time to do your homework. Find your own BMR. Determine your own goals. Let me know how its going for you!
Tuesday, January 15, 2013
A Note About Accountability
Finding what keeps you accountable is the single most important aspect to achieving your weight loss goals. I really believe this. Without accountablitly of some sort, it becomes nearly impossible to reach your goals. The key is finding what keeps you accountable. This is different for everybody and every body.
The first thing that keeps me on the right track is my scale. Scales get a bad rap sometimes. I've heard the argument that you shouldn't use a scale and should only rely on how your clothing fits to determine weight loss. While I can see some value in this argument--monthly fluctuations, weight gain due to increased muscle mass, etc.--ultimately the numbers don't lie. Weighing yourself helps you see progress. For me, this has been very motivating. The thing to remember here is that you can't get wrapped up in the day to day numbers. Weekly and monthly progress is more important. Aunt Flo usually packs on at least five pounds when she come to visit. I know this, and I can't get upset about it. They come right back off when she leaves town.
Another thing that keeps me accountable is my clothes. Most of the time, I hate the fact that I'm a packrat. However, when I started losing weight, I suddenly was very thankful that I horded some of the clothes I had outgrown. Each week, I'd put on this one pair of jeans that I hadn't had on in several years. Each week, they got closer and closer to fitting until one magical day, I could put them on and feel comfortable. That was an AMAZING feeling. Right now, I have a pair of "regular" size jeans that I bought. I'm so ready for the day that I will be able to fit into them as well.
The final thing that keeps me going is posting my successes on social media. Facebook is a great weight loss tool. Posting about my weight loss and getting encouragement from friends helps me tremendously. It makes me feel like everyone I know is in my corner and going through this struggle right along with me. I don't want to let anyone down. By naming my stuggle publicly, I have created a community of accountability for myself. So, that said, I want to thank you all for keeping me on the right track. I couldn't do it without you!
The first thing that keeps me on the right track is my scale. Scales get a bad rap sometimes. I've heard the argument that you shouldn't use a scale and should only rely on how your clothing fits to determine weight loss. While I can see some value in this argument--monthly fluctuations, weight gain due to increased muscle mass, etc.--ultimately the numbers don't lie. Weighing yourself helps you see progress. For me, this has been very motivating. The thing to remember here is that you can't get wrapped up in the day to day numbers. Weekly and monthly progress is more important. Aunt Flo usually packs on at least five pounds when she come to visit. I know this, and I can't get upset about it. They come right back off when she leaves town.
Another thing that keeps me accountable is my clothes. Most of the time, I hate the fact that I'm a packrat. However, when I started losing weight, I suddenly was very thankful that I horded some of the clothes I had outgrown. Each week, I'd put on this one pair of jeans that I hadn't had on in several years. Each week, they got closer and closer to fitting until one magical day, I could put them on and feel comfortable. That was an AMAZING feeling. Right now, I have a pair of "regular" size jeans that I bought. I'm so ready for the day that I will be able to fit into them as well.
The final thing that keeps me going is posting my successes on social media. Facebook is a great weight loss tool. Posting about my weight loss and getting encouragement from friends helps me tremendously. It makes me feel like everyone I know is in my corner and going through this struggle right along with me. I don't want to let anyone down. By naming my stuggle publicly, I have created a community of accountability for myself. So, that said, I want to thank you all for keeping me on the right track. I couldn't do it without you!
Reframing
Let's get real ladies. We can talk all day about how concerned we are about our heart health, or how much we need to keep our blood sugar in check. However, most of us, if we dig really deep, want to lose weight so we can feel a little closer to Gisele Bundchen. I hate to burst your bubble ladies, but how many of us are EVER going to look like Gisele? I mean even unairbrushed, Gisele doesn't look like Gisele. Just ain't gonna happen.
So, now that we have established that we aren't crossing over into supermodel territory any time soon, maybe it is time to reassess our weight loss priorities. And, in the mean time, maybe, just maybe we can increase our likelihood of dropping a couple of dress sizes in the process.
Losing the battle of the buldge really SHOULD be about our health. Obesity increases our likelihood of heart disease, diabetes, cancer, and other scary health prognoses. People who are significantly overweight have a lower life expectancy than those with a healthy body weight. Most of us know these things. However BELIEVING that they will actually happen to US is quite another thing altogether.
Since we know that there seems to be disconnect between admitting that our own obesity will actually cause us to be unhealthy, it might be helpful to start thinking about other ways to reframe our weightloss goals. I've compliled a list of things that I enjoy being able to do since I have lost weight, and some things I look forward to being able to do when I lose even more. These are things I think about when I'm tempted to overeat.
1. Dropping just twenty pounds made it MUCH easier to shave my legs. This is something that no man can appreciate, but ladies, I know that you understand the importance of this task.
2. Exercise is crucial to weight loss. The more weight you lose, the easier that it will be to exercise. Its a win-win. I started out struggling to even walk a mile. I've now completed several 5Ks and even the Bluegrass 10 Thousand. Not only do I feel better physically, but this has been a huge self esteem boost for me.
3. No one wants to have to ask for a seat belt extender on an airplane. Total transparency here--I've been there. I don't ever intend to get there again. There isn't much that could be more humiliating than that.
4. Speaking of humiliation. I've skipped out on a couple of dance recitals because I was deathly afraid that I would not fit into the auditorium seats. I actually got to enjoy the Nutcracker this year without having a major anxiety attack over whether my butt would be too big.
5. There is a much bigger clothing selection in the regular misses department. I've missed that. Being regulated to the fat chicks section sucks. I'm still not there in pants sizes yet, but I can buy my tops and dresses in the regular department. That is an amazing feeling!
6. My feet don't hurt! Being as overweight as I was caused me to develop major plantar fasciitis. If you haven't had that before, let me just tell you--it hurts like hell.
The key to staying motivated is finding out what motivates you. How can you reframe your weight loss? What benefits besides those that stare back at you from the mirror can you find that will encourage you? Weight loss is a personal journey. You have to find what works for you.
So, now that we have established that we aren't crossing over into supermodel territory any time soon, maybe it is time to reassess our weight loss priorities. And, in the mean time, maybe, just maybe we can increase our likelihood of dropping a couple of dress sizes in the process.
Losing the battle of the buldge really SHOULD be about our health. Obesity increases our likelihood of heart disease, diabetes, cancer, and other scary health prognoses. People who are significantly overweight have a lower life expectancy than those with a healthy body weight. Most of us know these things. However BELIEVING that they will actually happen to US is quite another thing altogether.
Since we know that there seems to be disconnect between admitting that our own obesity will actually cause us to be unhealthy, it might be helpful to start thinking about other ways to reframe our weightloss goals. I've compliled a list of things that I enjoy being able to do since I have lost weight, and some things I look forward to being able to do when I lose even more. These are things I think about when I'm tempted to overeat.
1. Dropping just twenty pounds made it MUCH easier to shave my legs. This is something that no man can appreciate, but ladies, I know that you understand the importance of this task.
2. Exercise is crucial to weight loss. The more weight you lose, the easier that it will be to exercise. Its a win-win. I started out struggling to even walk a mile. I've now completed several 5Ks and even the Bluegrass 10 Thousand. Not only do I feel better physically, but this has been a huge self esteem boost for me.
3. No one wants to have to ask for a seat belt extender on an airplane. Total transparency here--I've been there. I don't ever intend to get there again. There isn't much that could be more humiliating than that.
4. Speaking of humiliation. I've skipped out on a couple of dance recitals because I was deathly afraid that I would not fit into the auditorium seats. I actually got to enjoy the Nutcracker this year without having a major anxiety attack over whether my butt would be too big.
5. There is a much bigger clothing selection in the regular misses department. I've missed that. Being regulated to the fat chicks section sucks. I'm still not there in pants sizes yet, but I can buy my tops and dresses in the regular department. That is an amazing feeling!
6. My feet don't hurt! Being as overweight as I was caused me to develop major plantar fasciitis. If you haven't had that before, let me just tell you--it hurts like hell.
The key to staying motivated is finding out what motivates you. How can you reframe your weight loss? What benefits besides those that stare back at you from the mirror can you find that will encourage you? Weight loss is a personal journey. You have to find what works for you.
Monday, January 14, 2013
Hail to the Cheat!
Infidelity gets a bad wrap. Now ladies, don't take that the wrong way. I'm not telling you to kick your husband to the curb and go have wild sex with the pool boy (who has a pool boy anyway?) . Cheating on your spouse is not cool. But sometimes, cheating on your diet can be the best thing for you.
Sometimes, we get so wrapped up in the "I can't have its" that we actually do ourselves a disservice. When we don't allow for some flexibility in our eating habits, we encourage cravings, binging, and ulitmately failure.
Now, common sense ought to tell you that if you cheat daily, you will never be able to reach your weigh loss goals. You can't eat a Big Mac every day and expect to lose weight. However, you can work an occasional "free pass" into your diet and stay on track.
This is what I suggest. Determine your magic number. Do your research. Decide how many calories you should be eating each day and how many you should be exercising away. This number will vary based on your current height, weight, age, activity level, and weight loss goals. Stick to this goal six days a week. On the seventh day, allow yourself one meal to have whatever you want. Seriously. If you want a chimichanga and a margarita, have it. If you want a deep fried Twinkie shove it in. (Well, Twinkies may not be an option anymore--but you get the drift.) Here is why this works: When you contol what you eat through the week and then control your cheating, you are actually setting up a situation where you can say to yourself, "I can deny my self X today because I know that I can have Y on Saturday (or whenever you choose)." This really helps motivate me.
Also, special occasions can be counted as mini dieting vacations. For example, I went to Chicago this weekend. During our trip, we went to a swanky five star restaurant. I'm sorry but if I'm going to pay upwards of 50 dollars for a meal, I'm going to have whatever the heck I want---AND--I'm not going to feel guilty about enjoying it either.. The key here is to choose what counts as a special occasion. Your dog's birthday or Arbor Day probably shouldn't make the list. Christmas, Thanksgiving, and vacation probably should. You need to decide what is important to you and make your decisions from there.
The bottom line is that controled cheating actually makes it easier for me to stick to my diet. It keeps me from feeling deprived and giving up. Food should not be seen as the enemy. Controled cheating keeps food on my friends list.
Sometimes, we get so wrapped up in the "I can't have its" that we actually do ourselves a disservice. When we don't allow for some flexibility in our eating habits, we encourage cravings, binging, and ulitmately failure.
Now, common sense ought to tell you that if you cheat daily, you will never be able to reach your weigh loss goals. You can't eat a Big Mac every day and expect to lose weight. However, you can work an occasional "free pass" into your diet and stay on track.
This is what I suggest. Determine your magic number. Do your research. Decide how many calories you should be eating each day and how many you should be exercising away. This number will vary based on your current height, weight, age, activity level, and weight loss goals. Stick to this goal six days a week. On the seventh day, allow yourself one meal to have whatever you want. Seriously. If you want a chimichanga and a margarita, have it. If you want a deep fried Twinkie shove it in. (Well, Twinkies may not be an option anymore--but you get the drift.) Here is why this works: When you contol what you eat through the week and then control your cheating, you are actually setting up a situation where you can say to yourself, "I can deny my self X today because I know that I can have Y on Saturday (or whenever you choose)." This really helps motivate me.
Also, special occasions can be counted as mini dieting vacations. For example, I went to Chicago this weekend. During our trip, we went to a swanky five star restaurant. I'm sorry but if I'm going to pay upwards of 50 dollars for a meal, I'm going to have whatever the heck I want---AND--I'm not going to feel guilty about enjoying it either.. The key here is to choose what counts as a special occasion. Your dog's birthday or Arbor Day probably shouldn't make the list. Christmas, Thanksgiving, and vacation probably should. You need to decide what is important to you and make your decisions from there.
The bottom line is that controled cheating actually makes it easier for me to stick to my diet. It keeps me from feeling deprived and giving up. Food should not be seen as the enemy. Controled cheating keeps food on my friends list.
These lamb chops were damn good---and I'm not ashamed!
Sunday, January 13, 2013
I'd Eat This if I Was a Size 2!
So, yesterday, I posted about things I won't eat. I'm putting on my positive pants today (and thinking about how I'm so glad they are smaller than the ones I had on last year). I'm going to share with you some of my go to goodies that help me stay on track. These are things that I really enjoy and encourage you to try.
Strawberry Special K Bars
I LOVE these! I eat them pretty frequently for breakfast, but also for a sweet treat. There are two kinds of Special K brand strawberry bars. I prefer the one I have pictured. The other is a "meal bar" and is covered in waxy white coating. I don't like it at all. This one It has sweet, gooey, real strawberry bites embedded in crisp cereal flakes. There is just enough drizzle on top for me without it being overpowering like the coating on the other bar. The only caveat is that these are small. But, I'm not much of a breakfast eater, so they work for me in the mornings.
Laughing Cow Cheese and Sesame Melba Snacks
Laughing Cow feels decadent without being overly indulgent. I actually prefer the light variety to the full fat version. That never happens! Pair this with the crunchy, nutty Sesame Melba Snacks, and it is enough for me to eat for lunch. It really fills me up. The cheese now comes in a variety of flavors other than the original Swiss. I also really like the Queso Fresco Chipotle version for something different. I can actually almost convince myself that I'm eating Queso from Fiesta Mexico (okay--I did say ALMOST--but seriously, it is really good.) One thing about the Melba Snacks--they come in a variety of flavors as well, but I prefer the sesame version to all the rest. The only problem is that I can only find it at Kroger. Walmart doesn't seem to carry it.
Lean Cuisine Santa Fe Beans and Rice
Lean Cuisine makes lots of options for the dieter on a time crunch. Some are good. Some, not so good. One thing I have found about some Lean Cuisine meals is that they tend to be overly sweet. This doesn't appeal to me. However, LC does make one of my all time favorites, so I'm going to give them a shout out. Santa Fe Beans and Rice is AWESOME. It is cheesy, spicy, and full of flavor. It makes me feel like I'm cheating without the guilt that follows a real Mexican dinner. Also, though I'm not sure it is 100% vegetarian, (it might have some negligible meat products used as flavor enhancers--I'm not sure) it is a good choice for someone who is trying to limit their meat intake.
I'll Drink to That.....
Just a note on beverages. Like I've said before, I'm a total Coke-a-holic. Always have been. I also hate the aftertaste associated with aspartame. I have found three beverage choices however that I really, really enjoy. The first one is Sobe Life Water. These come in a variety of flavors. My favorite is Black and Blueberry. It reminds me of grape Kool-Aid. I also really like the Fuji Apple Pear. This one seriously reminds me of a sour apple Jolly Rancher. Instead of sweetening with Nutra Sweet (which is actually pretty nasty stuff--Google it), Sobe uses stevia extract, a natural non caloric sweetener.
Something else I really enjoy is Crystal Light Strawberry Energy. This comes in small packets that you can add to a water bottle. Surprisingly, I really like the taste of this one even though it is sweetened with Nutrasweet. I can't taste an aftertaste at all. Now, I know I just threw aspartame under the bus in the last paragraph, but sometimes you have to make exceptions. The exception here is that this product is also laced with caffeine. Now, I know some of you might not read that as a positive either, but when you are trying to limit your cola intake, finding alternative caffeine sources can become a priority. Caffeine withdrawal ain't pretty folks.
Finally, let me share the healthiest option on this list. As a disclaimer, let me say that I am as a rule NOT a fan of water. Honestly, unflavored water used to gag me. I'm serious. I started adding lemon to my water and it did help. Then I discovered something I liked even better. Instead of a lemon, add a lime. It is very refreshing. Sometimes, if I try really, really hard, and eat something really really salty, I can even pretend it that it is Margarita (okay that may be a stretch--but hey, mind over matter)
Erin's Go To Goodies List
Strawberry Special K Bars
I LOVE these! I eat them pretty frequently for breakfast, but also for a sweet treat. There are two kinds of Special K brand strawberry bars. I prefer the one I have pictured. The other is a "meal bar" and is covered in waxy white coating. I don't like it at all. This one It has sweet, gooey, real strawberry bites embedded in crisp cereal flakes. There is just enough drizzle on top for me without it being overpowering like the coating on the other bar. The only caveat is that these are small. But, I'm not much of a breakfast eater, so they work for me in the mornings.
Laughing Cow Cheese and Sesame Melba Snacks
Laughing Cow feels decadent without being overly indulgent. I actually prefer the light variety to the full fat version. That never happens! Pair this with the crunchy, nutty Sesame Melba Snacks, and it is enough for me to eat for lunch. It really fills me up. The cheese now comes in a variety of flavors other than the original Swiss. I also really like the Queso Fresco Chipotle version for something different. I can actually almost convince myself that I'm eating Queso from Fiesta Mexico (okay--I did say ALMOST--but seriously, it is really good.) One thing about the Melba Snacks--they come in a variety of flavors as well, but I prefer the sesame version to all the rest. The only problem is that I can only find it at Kroger. Walmart doesn't seem to carry it.
Lean Cuisine Santa Fe Beans and Rice
Lean Cuisine makes lots of options for the dieter on a time crunch. Some are good. Some, not so good. One thing I have found about some Lean Cuisine meals is that they tend to be overly sweet. This doesn't appeal to me. However, LC does make one of my all time favorites, so I'm going to give them a shout out. Santa Fe Beans and Rice is AWESOME. It is cheesy, spicy, and full of flavor. It makes me feel like I'm cheating without the guilt that follows a real Mexican dinner. Also, though I'm not sure it is 100% vegetarian, (it might have some negligible meat products used as flavor enhancers--I'm not sure) it is a good choice for someone who is trying to limit their meat intake.
I'll Drink to That.....
Just a note on beverages. Like I've said before, I'm a total Coke-a-holic. Always have been. I also hate the aftertaste associated with aspartame. I have found three beverage choices however that I really, really enjoy. The first one is Sobe Life Water. These come in a variety of flavors. My favorite is Black and Blueberry. It reminds me of grape Kool-Aid. I also really like the Fuji Apple Pear. This one seriously reminds me of a sour apple Jolly Rancher. Instead of sweetening with Nutra Sweet (which is actually pretty nasty stuff--Google it), Sobe uses stevia extract, a natural non caloric sweetener.
Finally, let me share the healthiest option on this list. As a disclaimer, let me say that I am as a rule NOT a fan of water. Honestly, unflavored water used to gag me. I'm serious. I started adding lemon to my water and it did help. Then I discovered something I liked even better. Instead of a lemon, add a lime. It is very refreshing. Sometimes, if I try really, really hard, and eat something really really salty, I can even pretend it that it is Margarita (okay that may be a stretch--but hey, mind over matter)
Saturday, January 12, 2013
My Un-Favorite Things
One of my big dieting epiphanies is that if I don’t like
something, I will not eat it. Oh,
out of some peer pressure induced drive for conformity I might try to force
myself to eat it for a little bit.
Try to convince myself that whatever tasteless fad food actually tastes
great just to fulfill some need to jump on this year’s diet bandwagon. But in the long term, if something fat
free, low calorie, healthy, “filling” or whatever is hard for me to choke down, I shouldn’t be forcing myself
to eat it in the first place. That
seems like a total no brainer, but I think sometimes we get so caught up in the
“oh! this only has 20 calories!”
thing that we forget what should be intuitive.
Case
in point: Greek yogurt.
I have
tried multiple times without success to like this stuff. I don’t. I really don’t know why I would even imagine that I could
enjoy eating it, since I don’t even like regular yogurt. But, everyone talks about how healthy
it is and how low fat it is.
According to the TV it even turns balding, spare tire carrying, middle
aged me into John Stamos. So----I
buy it. I try to convince myself
how delicious it is. I gag
on it. Then, I get tired of trying
and the rest of the containers sit unopened in my refrigerator. Not only is this uneconomical, it is
also defeating. Here’s the
conversation that goes on in my head. “I really should like Greek yogurt. Everyone likes Greet yogurt. What’s wrong with me because I don’t
like Greek yogurt. Oh, Hell! I
will never be successful if I don’t like Greek yogurt so I should just bite the
bullet and go buy myself some Dairy Queen instead ” I could totally avoid this kind of detrimental self talk if
I would just accept the fact that we all have different food preferences and
that is okay. I don’t like Greek yogurt, and that is just fine. There are plenty of other healthy options out there. So,
that said I have come to the conclusion that won’t be buying stock in Chobani
anytime soon.
Another
product that I have decided to stop even attempting to palate is Diet Coke.
The
previous examples are my own personal no-goes. That said, I’m not condemning
anyone for indulging in either Greek yogurt or Diet Coke. If you like that
slimy, nasty, tangy stuff, bully for you!
I know some people that would cut off their right arm for the last diet
soda in the fridge. What I am saying
is do what works for you and that is what will make you the most successful and
satisfied.
Friday, January 11, 2013
Tools of the Trade
Lipozene:
Any pill that claims to cause you to lose weight without altering your eating and exercising habits is complete BS. Plus, I just love how this commercial states emphatically that you should not use this product unless you are "seriously over weight" since it will cause such dramatic weight loss. Can we say manipulative marketing? My absolute favorite part though is when they refer to the product as the "final solution." Wait a minute, I think I've heard that phrase used before and I don't think the results were anything pleasant.
I'm not even going to touch their choice of spokes people. Watch it. Make your own judgements.
And then there's......
Sensa:
Sensa claims that you can lose weight by sprinkling some magic powder on your food. Lame. If you buy that then I've got some magic beans I'll trade you for your cow. Who believes this crap?
The bottom line is that you don't NEED to purchase ANYTHING in order to lose weight. It's a numbers game pure and simple. Calories eaten vs. calories burned. Programs such as Weight Watchers work for lots of people. These are legitimate and I have no beef with them. But I will tell you that for those on a budget, there are plenty of calorie tracking programs available for FREE online. www.sparkpeople.com works great for me.
Even though you don't have to buy anything special to accomplish your goals, there are some products out there that can really help you in your weight loss quest. Here are a few I would suggest:
Good Quality Scale:
A scale helps you keep track of how much you loose. I would suggest a digital scale because it is easier to read and more accurate. Scales are available in a wide range of prices. You can get a decent model for under thirty dollars. If you want to invest a little more, there are even scales that will input your weight directly into your computer or weight tracking program. For me, the scale is about motivation. Nothing spurs me on more than seeing those numbers go down. It is a fantastic feeling.
Heart Rate Monitor:
The model you want has a watch like wrist receiver and a chest strap. These are much more accurate than the wrist only models. A starter model costs between fifty and eighty dollars. Heart rate monitors help you to keep track of exactly how many calories YOU burn during your workouts. I have found that the trackers on gym equipment or the calculations online are not nearly as accurate as the reading I get from my device. Plus, I like the fact that I visually see the calories I burn when I'm running, walking, or otherwise exercising away from the gym. This motivates me to push on when I know I might otherwise quit.
I-pod:
This is my salvation! Having music or audio books playing while I work out really helps distract me. Keeps my mind on something else other than how much I don't like to work out. Plus, I like how you can program workouts into your I-pod. It really is motivating for me when that voice tells me exactly how many minutes I have left in my workout.
Thursday, January 10, 2013
What I Learned at the Comedy Club
Preface: Part of this isn't exactly G rated. If you are super easily offended you might want to skip.
So, I went to Comedy Off Broadway the other night. I'm not going to lie. The comedian was raunchy. I'm also not going to lie and tell you that my moral sensibilities were were so offended that I sat and seethed over his overtly lewd and misogynistic repertoire. Yes, he was offensive. But he was also pretty darned funny. Lighten up a little. :) Anyway, you might be thinking, "what in the heck does some Chris Rock wanna be have to do with weight loss?" Well, I'll tell you.
Part of his routine focused on how lots of women seem to have "d---ks that don't count" In other words, when counting the number of sexual partners they've had, some women gloss over some encounters simply because they were "too fast, too intoxicated, just friends, or whatever." While he's going on about the excuses women use to justify not counting any number of notches on their bed posts, I got to thinking about how we use similar justification when thinking about he food we eat.
Thinking about this, I've compiled a list of excuses we use to "cancel out" calories that we really should be counting. Over time, these excuse calories really do add up. And---just like some kinky guy you might rather forget---those conveniently forgotten calories will come back to bite you in the butt.
5 Calories That Really Do Count
1. "I only ate one"
I love this excuse. Its my go-to eating justification. Let me give you an example of the fallacy here. One Krispy Kreme Original Glazed clocks in at 200 calories. Multiply that by 365 day in a year. That equals a total of 73,000 calories. If you gain one pound for every additional 3500 calories you consume, that "just one" doughnut can cause you to pack on 20 additional pounds in one year if you use this excuse every day. Also worth thinking about: If you speed walk at a 4.5 mile per hour clip (that's booking it girls), it will take you a half an hour to burn off that gooey goodness.
2. "Its little. Surely something that small doesn't count right?" (okay, I'm pretty sure the comic used this one the other night too... lol)
Lots of little things can pack a big calorie punch. Think about it. One Reese's Peanut Butter Cup is 105 calories. That is ONE. Not the whole package. Who eats one and leaves the other behind?
3. "I just took one bite"
One bite of a Hershey Almond Bar (my personal fav) is 37 calories. One bite sized cube of cheddar cheese is 55 calories. Eat ten cubes and you've downed more calories than are in a McDonald's Cheeseburger.
4. "It's nonfat"
That nonfat banana is 110 calories. That's more calories than are in that Reese's Cup. Also, many foods that are nonfat or low fat actually have lots of added sugar to improve the taste. Sugar adds calories. Nonfat does not equal non caloric. Calories are what cause us to gain weight.
5. "It was a drink. It wasn't food"
Okay, I'm sure that no one reading this blog is really dumb enough to believe this. But, here's a list for you just to prove it to you.
- Large Coke from McDonalds=310 calories
- One Shot of Jose Cuevo=69 calories.
- One Glass Orange Juice=112 (just 8 oz mind you. That's not much at all)
- One Starbucks Venti Iced White Chocolate Mocha=550
- McDonald's Large Chocolate Shake=870 (you could have had a cheeseburger, small fries, and a small Coke for less.)
So, how to we combat these phantom calories. The ones that conveniently slip our minds. Sneaky devils. One thing that I have found to be a Godsend is charting what I eat. There are lots of online programs (most are FREE) that will help you. I use Sparkpeople.com . I know other people have used http://www.myfitnesspal.com/ with success. Both have I-phone apps that allow for even easier access. These programs have thousands of foods already programmed. You can also add and save your own entries. The main thing to remember is if you eat it, you track it. Do it right then. These programs allow you to set a daily calorie range. When you input the foods you eat, it shows you how many calories you have left. No math require! This really helps me plan and budget.
So, Ladies, to sum it up; if it goes in, you got to count it, whether you're talking about food or anything else.
Wednesday, January 9, 2013
Reflections
On January 1, 2012, I started dieting and exercising. I lost about 60 pounds. I am not perfect. I still have a long way to go. I've slacked and regained some of my weight. But, I'm determined to get back on that proverbial wagon. Since this journey started with a reflection, I decided that I would take some time to reflect on what I've learned about diet and exercise over the course of the past year. I don't claim to be an expert or an inspiration. Lord knows I don't have all the answers. But I do know what I live and will continue to live the rest of my life. I want this blog to serve as a motivational tool for myself and other women. Hopefully via my reflection, I can help myself and others gain a better sense of peace and satisfaction with our own reflections. To begin, I'd like to offer my top ten take aways, epiphanies, and truths that I have learned this year. I will expand on each of these as the blog progresses.
Top Ten Take Aways
- Rethink your reasons for weight loss. It isn't all about the visual. Reframing weight loss as a health concern instead of an aesthetic concern can help add to your motivation.
- Losing weight is a numbers game. It is all about the math. Calories in vs. calories out. It really is that simple.
- There is no magic bullet, secret pill, or clandestine spell. I don't need to buy anything extra to lose weight. If someone tells you otherwise, they just want your money.
- Keeping yourself accountable is key. Accountability can take many forms.
- Invest in an accurate scale. Weigh yourself, but don't freak out over daily fluctuations. Sometimes ladies, you really are just bloated.
- There are no good foods/bad foods. Stop that mentality. Set a calorie range and stick to it. Work in what you like to eat by choosing smaller portion sizes.
- Don't buy anything just because it is "diet" or "healthy". If it doesn't taste good you won't eat it.
- Journal. Log what you eat. If you put it in your mouth, it counts. No exceptions.
- Set goals for both weight loss and fitness. Make these attainable.
- Cheat! Allow yourself a cheat day each week. If it is a special occasion, go ahead and have that triple decker hot fudge brownie delight. Just don't make every day a special occasion. Justification can be a slippery slope so just be cautious.
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