Tim did an excellent job of handling the blog while I was off playing Cranium with the girls. Now if I can just get the keyboard back (he has a surprisingly strong grip) I can write this week’s Works for Me Wednesday post.
Since I’m reaching the end of my Reunion Countdown, I thought I would share a few of my diet and exercise observations. Chime in with your own tips on the subject, I still have a little ways to go to reach my goal, and love hearing how other people are winning this battle.
Reflections on Diet and Exercise – Keys to Losing Weight
- Move More/Eat Less – I know, this is so obvious I shouldn’t even have to say it, but I have been really surprised to find out how true this actually is.
There was one point in my life when I was doing aerobics 4 times a week (The Firm – weight training and cardio mixed) and walking 5 to 6 days a week. I did NOT lose weight. My body did tone a bit but it was incredibly slow. I was not eating very well. It wasn’t until several years later when I completely “cleaned up” my eating that I began to really lose weight. I cut out sugar, wheat and flour as per Kay Sheppard’s food addiction program. This was a total lifestyle change and took away almost all of my uncontrollable food cravings and overeating. I lost 65 pounds in six to eight months. It was an incredible blessing and joy to lose this weight. I am so thankful the Lord blessed my hard work with such stunning results.
As time went one, however, I was unable to lose the remaining 25 pounds that I had originally targeted. I’ve been stuck at this same weight (fluctuating 5 or 7 pounds) for over two years. It has been frustrating to be in a plateau for so long. Argh! Combining an aggressive exercise routine with a restricted calorie plan has been the only thing enabling me to finally shed the weight again.
This plan is very mathematically and physiologically based. I exercise 600 calories/6 days a week and burn off 3600 calories weekly. I limit my eating, reducing my calories by 500 a day or 3500 calories a week. Potentially I can lose 2 pounds a week pursuing this program.
- Find an exercise partner – I love reading a magazine while I exercise. I have even figured out how to hook up my portable DVD player (the one the kids use in the car) to the elliptical machine. Add earphones and I can enjoy a movie while I power out an hour’s workout. However, over and over it has been my family’s support and a friend’s companionship which has motivated and encouraged me in my exercising.
I remember one week when I was tired of going to the YMCA. I had already been there several times and I was feeling bored and burned out. Julee (my wonderful friend and exercise partner)) invited me to join her in a workout. We ran intervals on the treadmill (okay, she ran while I jogged). Next we moved to the stairstepper for a short workout and ended our time on the elliptical. The next day we put in a long, sweaty hour on the elliptical machine. By the end of those two days, I was rejuvenated and ready to work out on my own again. Whenever we can, Julee and I sneak in walks around our neighborhood.
Meet a friend at the club, start walking regularly with a neighbor, get your family to ride bikes. Do what it takes to surround yourself with active, energetic people who support your goal of being healthy.
- Calories count – ouch! Every day I log on to Fitday.com and record my food. It’s boring and occasionally tedious, but it keeps me totally accountable for what I’m eating. My eating has shifted over this past month as I have watched the numbers in my food journal. For example, I have a breakfast pancake I make almost every morning. After recording the information each day for a week, I decided I would rather save some fat and calories by cutting out one of the eggs. Instead of two eggs, I use one egg and two egg whites. Simple change, doesn’t affect the recipe yet cuts calories.
It turns out all those magazine tips are on to something –
select chicken instead of beef
switch to lower calorie condiments
use salsa and mustard to season food
measure snack foods (don’t eat blindly)
watch portion sizes
drink water to help during hungry times
don’t eat late at night
- Record Your Information – keep track of your progress. Fitday and My Calorie Counter are both free and calculate calories, fat, protein and carbs in the food journal section. Practicing this discipline for at least two weeks will reveal patterns in your eating, show you areas that are available for positive change, and provide an amazing reality check on the quantity of food you’ve been eating. It will also encourage you to see the progress you are making.
I have an Excel spreadsheet where I record my food totals, exercise data (types of exercise and calories burned), and my weekly weight. It takes only minutes to input this information and results in a snapshot of how I’m doing each day.
Got my hair cut and highlighted today. Hooray.
The Oregon coast is gorgeous! What a beautiful beach.
I wish I had taken my measurements at the beginning of this month long program. It would be interesting to see how I’ve done in that area. Of course, when I’m feeling fat and flabby, pretty much the LAST thing in the world I want to do is measure myself. Shudder.
I can, however, report on my weight loss. As of day 26 (I weigh on Fridays) I had lost 7.2 pounds. Not only that, but I’ve gained the confidence that I can work hard and make a positive change in my body.
Now to be careful not to blow it all during our Homecoming weekend.
If you have lost weight and kept it off, I would LOVE to hear your thoughts, tips and advice. Leave a comment and share with us all.
Visit Rocks in My Dryer for other Works for Me Wednesday ideas.
Duckabush Blog Works for Me Wednesday entries.
Several weeks of Tuesday Parenting Tips.
Project 365 – Day 296
15 thoughts on “WFMW – Diet and Exercise”
Great work, Kathy! I’m sure your own sense of accomplishment and victory are the best “prize” for your diligence and perseverence, but I’m impressed. Have a great weekend in the ‘burg! Soak it up for us, too.
Kathy, you look beautiful and vibrant and healthy. I love your hair and you look so slim. Congratulations, you must feel so satisfied with your hard work and accomplishment! Have a wonderful time at the reunion! Anne
I just started a new diet about 2 1/2 weeks ago. I found it on Rite Aid’s website and so far it’s going well – I’ve lost about 8.5 pounds. They say a lot of the same things as you. One thing they suggest is weighing yourself every day. This way you can keep track if you start gaining or stop losing and look at your food charts (they have you write everything down too) and see what’s causing it. I’ve found this to be helpful because otherwise if I weigh myself at the end of the week, I tend to be more lenient with myself at the beginning of the week and then at the end start being good. This way it keeps you on track all week.
They also say to measure yourself every day, but I just don’t have time for that, and it doesn’t change to drastically day to day, so I just do that once a week. Here’s a link to their program: https://www.riteaid.com/riteweighchallenge/
Thanks for all the great tips!
Did you lose some weight? I think I found it, so please, come and pick it up!
I am proud of you, dear Katherine. You look gorgeous- but I can honestly say- you ALWAYS do. Still, I know you are thrilled and encouraged with the results and with the knowledge that you CAN affect your body.
Have a good day! Love you, Aunt Kate
So proud of you girl! You have been faithful no matter how full the day. You inspire me in your healthy eating and self control. I am blessed to have you as a friend to push me on to greater heights in my journey with food and the treating my body as a holy temple. I know God desires this of me! Thanks for all your support and encouragement.
Congratulations! You look wonderful. Congratulations on a job very well done. I am proud of you for your accomplishment!
Katherine, your exercise workout is awesome. I’m much older than you, so I do considerably less reps and time…but about the same routine. Exercise is also a mood elevator…which helps keep you “up”. My whole diet when I lost my weight stayed the same pretty much…just cut it in half…and I DID measure snacks. Wheat Thins will put on lbs, but not if you count and take them out of the box before eating. Good for you. Keep it up. I’m going to check out the websites you mentioned. Love, Malta
Great tips. I need to get off my duff and lose the last ten *baby* pounds, but I can’t seem to get started.
I’m definitely going to try Tip #3 – thanks for the ideas!
GREAT JOB, Kathy! I’ve tried repeatedly to find someone to exericse or go to WW with me and it just hasn’t worked out! So glad you have someone to do this with!
Great insight into weight loss. You look great. Very impressive and encouraging!!!
good for you! I’m currently trying to lose 45 lbs that I gained before I got pregnant. In addition to being active with the little one, I’m walking 4-5x/wk. It takes a lot for me to stick to, but I know it will be worth it.
Great job, Kathy! It really isn’t rocket science is it. I think most are looking for a “cheaters” way out and there really isn’t. I’m sure you are feeling great about your accomplishment.
You look wonderful! Congratulations on your job well done!!!
First of all you look radiant. I love your new haircut and color! Also, congrats on your hard work and diligence to your excercise program. I also agree it is fun to have an exercise partner to keep you movitated.
Before joining the gym I also was a FIRM addict. I would do workouts 4 to 5 times a week and walk too. I actually was toning quite nicely but got burned out. That is why I turned to the gym. I am still holding on to my FIRM stuff because I have a feeling I will return to it someday.
On a sidenote .. . . I really LOVE your blog. It is creative, interesting and is jam packed full of great information . .. Kudo’s to you and your hubby!
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