I'm sure there are other websites out there like My Fitness Pal (myfitnesspal.com) or as its members refer to it, MFP. The coolest thing is that is it FREE. But, since I only know MFP, that's what I'm choosing to write about today...
My Fitness Pal is a GREAT website. It allows you to keep track of your food and exercise, your progress, read fitness blogs, and maintain and be encouraged by an online community of people just like you.
Setting Goals
The first part of MFP is to set up your goals. You will enter your weight and say how much you want to lose per week - half a pound, a pound, 2 pounds. The recommendation is one pound a week.
Your Profile
Add some photos of yourself, explain your story and add a widget to track your loss. I like the ladybug personally, but they have different kinds to choose from.
Tracking Food
If you click on "Track Food," you will be brought to a page where you can start inputting the food you are eating. Their database is huge so you will likely find whatever you are eating in their list. Or, you can add an item. Keep track of the food you eat. Learn from the tracking. Let your eyes open up to the amount of calories, fat, protein, carbs and sodium in your food so you slowly make changes.
To get started (and of course, clear this with your doctor), you may want to try 1800 - 2000 calories a day, 40 grams of fat, 70 grams of carbs, 100 grams of protein and 2300 grams of sodium. Those are the numbers my former, good looking, fit, hot, trainer Sean gave me once upon a time and that I am still using. That's still a lot, so don't kid yourself. But, if you are anything like I was (easily eating 2500 - 4000 calories a day), that is an improvement and you'll see results. As time goes by and you make changes to your diet, that number will likely lessen.
Track Exercise
In the Track Exercise part of the website, you enter the Cardio type of exercise you did and it calculates the calories spent. Cardio includes walking, jogging, biking, treadmill, elliptical, aerobics, etc. You can also enter strength exercises like sit ups, push ups, plank, lifting weights etc., but it doesn't attribute any calories to these exercises.
You will find your calories spent in exercise get ADDED TO the calories you have for the day. If you decide to eat those calories, you will maintain your weight. If you decided NOT to eat those calories, you will likely lose weight. Pretty simple, eh?
Weigh In
Weigh yourself once a week, in the morning, before you eat, and naked. Enter your weight in the Weigh In section of the website. You can also add your measurements if you want to track them there but I prefer a spreadsheet so I can see the data next to one another. If you are going to measure, do it once a month - don't get neurotic about it. Plus, it's a fun goal to have each month. I'll be covering measurements in its own blog (Note to self.... Measurements is my next blog .... goes well with this one ...)
Online Community
The online community at MFP works similar to Facebook. You become "friends" with other people, but the difference is that these other people are all working to lose weight too. You are welcome to add me. My screen name is "beth4dieting". You will find encouragement, accountability, people who listen and people who educate you on health, progress and even when it gets hard.
Reports
The Reports section of the Website can go back up to 90 days and shows your progress with nutrition, fitness or weight loss. I like to refer to these sometimes to see how my eating habits have changed. It's a good reminder of where you have come from and the improvements you've made in your diet, exercise routine and weight.
Challenge of the Day
Sign up for My Fitness Pal or any other site like this. Feel free to add me if you would like. Until next time...
Email: 1fatchick2another@gmail.com
Thursday, February 28, 2013
Wednesday, February 27, 2013
1, 2, 3, 4 ... Damn, Where was I?
Once Upon a Time ...
... a young mother decided it was time to make a change and signed up at 24 Hour Fitness. Her young, good looking, fit trainer, Sean, sat down and talked about her goals. She told him, "I'm here to learn how to work out. Don't talk to me about food." He said, "Well, we have to talk about your diet." She looked him square in the eye and said, "Don't ... talk ... to ... me ... about .... food."
To his credit, he didn't for 10 months. During that 10 months, she worked out HARD - a good 8 hours a week of swimming, cardio and hard isometric exercises. She reduced some of her food intake to a point.
By Month 9, she had lost 30lbs and in that month, lost something like 6" off her body. She was thrilled!
Gung ho for Month 10, she continued on and at the end of Month 10, found she had lost only half an inch off her entire body.
So, she went to her trainer and said, "Why didn't I lose anything?"
He replied quietly, "It's your food."
She rolled her eyes and says, "That's impossible! I've reduced my portion sizes!"
He sighed, leaned back in his chair and said, "It's your food."
Well, the heroine of this tale was indignant. She said, "No, it's not! It's my metabolism, it's always been slow."
A slow smile came across that cute man's face, and with a glint in his eye, he said, "So, it's your metabolism, huh?"
"It's always been slow, " she said (a little uneasy about that glint in his eye).
"Well then, let's test it, " he said and motioned for her to sit down.
As she slowly sank into her seat, she said under her breath, "Oh ..... you can ... um, test it?"
"Sure can!" he smiled.
He then placed a breathing machine on her face and had her breathe for a few minutes. At the end, he read the test results, looked over at her and said, "YOU'RE A LIAR. You have the highest resting metabolic rate I've ever seen in a woman. You burn 24 calories a minute just sitting there."
"What??" She exclaimed, "Then, what is it???"
He put his hands on his hips and said, "IT'S .... YOUR .... FOOOOOOOD."
And, for the first time, our heroine thought he just might be right.
So, for the next two days, she documented what she had eaten. She counted everything and found she was eating about 2500 - 3000 calories a day, and over 200 grams of fat a day. Her sodium intake was about 4000 grams a day and her carbs were well over 200 grams. She shook her head in disbelief and thought, "I wonder what I was doing BEFORE I started reducing my food intake."
The next time I, I mean, our heroine, went to the gym, she had to face that trainer's smug look. But, it was worth it and once she started keeping track of what she was putting into her body, the weight started falling off again. And to top it off, for the first time in a long time, she was being honest about her food intake to everyone, but most importantly, to herself.
But, counting is sooooooo boring ....
In my next blog, I'll show you the easy way to do this.
Challenge of the Day:
Face your excuses. If one of them is that your metabolism is slow, get your butt into a gym and ask to be tested. Find out for sure, and go from there. Until next time!
... a young mother decided it was time to make a change and signed up at 24 Hour Fitness. Her young, good looking, fit trainer, Sean, sat down and talked about her goals. She told him, "I'm here to learn how to work out. Don't talk to me about food." He said, "Well, we have to talk about your diet." She looked him square in the eye and said, "Don't ... talk ... to ... me ... about .... food."
To his credit, he didn't for 10 months. During that 10 months, she worked out HARD - a good 8 hours a week of swimming, cardio and hard isometric exercises. She reduced some of her food intake to a point.
By Month 9, she had lost 30lbs and in that month, lost something like 6" off her body. She was thrilled!
Gung ho for Month 10, she continued on and at the end of Month 10, found she had lost only half an inch off her entire body.
So, she went to her trainer and said, "Why didn't I lose anything?"
He replied quietly, "It's your food."
She rolled her eyes and says, "That's impossible! I've reduced my portion sizes!"
He sighed, leaned back in his chair and said, "It's your food."
Well, the heroine of this tale was indignant. She said, "No, it's not! It's my metabolism, it's always been slow."
A slow smile came across that cute man's face, and with a glint in his eye, he said, "So, it's your metabolism, huh?"
"It's always been slow, " she said (a little uneasy about that glint in his eye).
"Well then, let's test it, " he said and motioned for her to sit down.
As she slowly sank into her seat, she said under her breath, "Oh ..... you can ... um, test it?"
"Sure can!" he smiled.
He then placed a breathing machine on her face and had her breathe for a few minutes. At the end, he read the test results, looked over at her and said, "YOU'RE A LIAR. You have the highest resting metabolic rate I've ever seen in a woman. You burn 24 calories a minute just sitting there."
"What??" She exclaimed, "Then, what is it???"
He put his hands on his hips and said, "IT'S .... YOUR .... FOOOOOOOD."
And, for the first time, our heroine thought he just might be right.
So, for the next two days, she documented what she had eaten. She counted everything and found she was eating about 2500 - 3000 calories a day, and over 200 grams of fat a day. Her sodium intake was about 4000 grams a day and her carbs were well over 200 grams. She shook her head in disbelief and thought, "I wonder what I was doing BEFORE I started reducing my food intake."
The next time I, I mean, our heroine, went to the gym, she had to face that trainer's smug look. But, it was worth it and once she started keeping track of what she was putting into her body, the weight started falling off again. And to top it off, for the first time in a long time, she was being honest about her food intake to everyone, but most importantly, to herself.
But, counting is sooooooo boring ....
In my next blog, I'll show you the easy way to do this.
Challenge of the Day:
Face your excuses. If one of them is that your metabolism is slow, get your butt into a gym and ask to be tested. Find out for sure, and go from there. Until next time!
Tuesday, February 26, 2013
Dents
Laying in bed and the alarm goes off. My hand somehow hits the off button as the red numbers blur and slowly come into focus - 5:30am. I reach down and caress the silky fur of my dog snuggled up close to my back. The sleepiest dog in the world doesn't stir, but lays comatose next to me. The only indication she even knows I'm touching her is the slight thump of the tip of her tail on my bed. She's so tired, she can't even wag the whole thing. I feel ya, dog.
"Mornin' Deeogee" I mutter as I push my warm cocoon of blankets off me and put my feet on the floor. Good Lord, it's early. No one should have to get up this early. I shuffle over to the bathroom and drop my drawers before relieving myself. I pull my night gown over my head and it falls to the floor.
I turn to face my bare reflection. 42 years old ... mascara smeared, hair a mess, boobs ... well, I swear they used to be higher. I put my fingers at the sides of my boobs, lift up and turn to see how my boobs would look if I ... hmm ...
Then, I see it.
I might have missed it if I wasn't lifting my boobs up and wondering if I should someday get a little lift ...
But, I didn't miss it.
I had a dent.
I ran my hand over my belly and it dipped slightly into the dent. I could just put my hand it. I swear that wasn't there yesterday. And, in that small moment, it hit me. The sacrifices I had been making and the exercise I had been doing was finally doing something I could really see on my body. It made a dent ... literally. And, I knew that if I could make that dent, I could change everything.
Moral of the story - don't pass by the small improvements you see on your body.
Look for dents!
They are good!
Challenge of the Day:
Love your dents! Until next time ...
"Mornin' Deeogee" I mutter as I push my warm cocoon of blankets off me and put my feet on the floor. Good Lord, it's early. No one should have to get up this early. I shuffle over to the bathroom and drop my drawers before relieving myself. I pull my night gown over my head and it falls to the floor.
I turn to face my bare reflection. 42 years old ... mascara smeared, hair a mess, boobs ... well, I swear they used to be higher. I put my fingers at the sides of my boobs, lift up and turn to see how my boobs would look if I ... hmm ...
Then, I see it.
I might have missed it if I wasn't lifting my boobs up and wondering if I should someday get a little lift ...
But, I didn't miss it.
I had a dent.
I ran my hand over my belly and it dipped slightly into the dent. I could just put my hand it. I swear that wasn't there yesterday. And, in that small moment, it hit me. The sacrifices I had been making and the exercise I had been doing was finally doing something I could really see on my body. It made a dent ... literally. And, I knew that if I could make that dent, I could change everything.
Moral of the story - don't pass by the small improvements you see on your body.
Look for dents!
They are good!
Challenge of the Day:
Love your dents! Until next time ...
Monday, February 25, 2013
What is Progress?
So there I was ... naked, cold, alone ... standing in my bathroom. It was so quiet, the hair on the back of my neck raised on end. A sudden noise made me jump just a little and look over my shoulder. Whew, no one's there - must be my imagination ... or a cat. With trepidation, I turn my head back to it. It's staring at me. It's taunting me to come closer. I inch forward just a little til we are standing eye to eye. What did I eat yesterday? Oh, wait, I need to take my hair clip out ... and my ring off .... ok, it's time. And, slowly, with great care, I step up onto ... the scale.
Ever had one of those days?
Sometimes you step up and find your weight has dropped. And, then you get all excited. Whooo Hooo! I did it, doing my happy dance, "It's my burfday, It's my burfday!" And, you hip, hop, skippity flip over to your closet and exuberantly discover some wonderful outfit that never fit before and today, YES, today! It finally does! That's a great day.
Then, sometimes you get up on the scale and your weight stayed the same. Hmm, well I did have a piece of pizza last night, but I thought for sure, I'd still lose something. How discouraging. And, you slowly walk to your closet and pick out an outfit that fits comfortably but is rather, dowdy. It's a mediocre day at best.
And, of course, you have those days you step up on the scale and you have GAINED. Music from Psycho fills your ears as you stare in disbelief. What the hell happened? I worked out just last night! How could I have GAINED?! And you drag yourself to your closet and pick out (after trying on 20 outfits) a tent that is "roomy" and reminds you of Mrs. Roper.
So, what is progress?
Is it losing?
Is it maintaining?
Is it gaining?
WTH?
Dictionary.com says progress is: "a movement toward a goal or to a further or higher stage..."
You knew that, though, didn't you? Sure, when you lose weight, you are progressing. That's a given isn't it? Everyone loves to see that magic number go down.
But, did you know that Dictionary.com ALSO says:
Progress is "growth or development; continuous improvement"
Hmmm ... so if you didn't lose weight, but maintained your weight ... isn't that improvement? I mean, if you were gaining and suddenly are maintaining, you are obviously doing something towards your growth and development. So, when you are maintaining your weight, don't get down on yourself. Understand that you are doing something that you have never done before and that's keeping things stable.
Oh, but did you also know that Dictionary.com says:
Progress is "the development of an individual or society in a direction considered more beneficial than and superior to the previous level."
So, let's say you gained weight. I know that sucks. I know that feeling, that let down, that, "oh crap, I shouldn't have had that donut" but it is what it IS at that point. So, continue your path! Don't give up and crawl into that tent! Continue developing yourself in a direction considered more beneficial than and superior to the previous level. It's still progress - it just depends on how you look at it.
Challenge of the Day:
Re-evaluate your outlook on your progress. No matter where you are, keep moving forward mentally, nutritionally and physically and the rest will follow. Until next time ...
Ever had one of those days?
Sometimes you step up and find your weight has dropped. And, then you get all excited. Whooo Hooo! I did it, doing my happy dance, "It's my burfday, It's my burfday!" And, you hip, hop, skippity flip over to your closet and exuberantly discover some wonderful outfit that never fit before and today, YES, today! It finally does! That's a great day.
Then, sometimes you get up on the scale and your weight stayed the same. Hmm, well I did have a piece of pizza last night, but I thought for sure, I'd still lose something. How discouraging. And, you slowly walk to your closet and pick out an outfit that fits comfortably but is rather, dowdy. It's a mediocre day at best.
And, of course, you have those days you step up on the scale and you have GAINED. Music from Psycho fills your ears as you stare in disbelief. What the hell happened? I worked out just last night! How could I have GAINED?! And you drag yourself to your closet and pick out (after trying on 20 outfits) a tent that is "roomy" and reminds you of Mrs. Roper.
So, what is progress?
Is it losing?
Is it maintaining?
Is it gaining?
WTH?
Dictionary.com says progress is: "a movement toward a goal or to a further or higher stage..."
You knew that, though, didn't you? Sure, when you lose weight, you are progressing. That's a given isn't it? Everyone loves to see that magic number go down.
But, did you know that Dictionary.com ALSO says:
Progress is "growth or development; continuous improvement"
Hmmm ... so if you didn't lose weight, but maintained your weight ... isn't that improvement? I mean, if you were gaining and suddenly are maintaining, you are obviously doing something towards your growth and development. So, when you are maintaining your weight, don't get down on yourself. Understand that you are doing something that you have never done before and that's keeping things stable.
Oh, but did you also know that Dictionary.com says:
Progress is "the development of an individual or society in a direction considered more beneficial than and superior to the previous level."
So, let's say you gained weight. I know that sucks. I know that feeling, that let down, that, "oh crap, I shouldn't have had that donut" but it is what it IS at that point. So, continue your path! Don't give up and crawl into that tent! Continue developing yourself in a direction considered more beneficial than and superior to the previous level. It's still progress - it just depends on how you look at it.
Challenge of the Day:
Re-evaluate your outlook on your progress. No matter where you are, keep moving forward mentally, nutritionally and physically and the rest will follow. Until next time ...
Sunday, February 24, 2013
Diet Drinks ... No, Seriously...
How many times have you sat through a commercial for a diet drink that "challenges" you to drink their drink and you're bound to lose weight?!
*Actual results may vary.
Riiiiiiiight.
Again, if my view point is all about changes you can make for the long run - for LIFE... do you really see yourself drinking these "shakes" (now, that's just funny) instead of real food on a daily basis?
Yeah, me neither.
But, they do have a place in my life. I do think they have value.
I use these "shakes" (sorry, still kinda laughing at that one) on those days I eat too much for lunch and don't want to go over board with dinner. Since dinner is my hardest meal of the day that if I am going to blow it, it's during dinner, I use these to keep me on track occasionally.
They're great for the occasional meal replacement.
On a day like today, after walking my dog about an hour, I really didn't want to eat food. I felt hungry but didn't want to actually eat something heavy (yes, believe it or not, it can happen!). So, instead of having a meal, I had a ... um .... "shake."
Honestly, I liked it. It's chocolate-tasting, cold and milky with fat free milk. I do have to giggle in the directions where it states to use a "heaping" scoop. Yeah, ok ... I'll heap it on.
Brands I have tried and liked include (of course) Slim Fast, Juice Plus and Slim Rite. I actually like Slim Rite the best. If I close my eyes, it just might be a shake. Well, probably not, but it's worth a try. And, 200 calories isn't too shabby either.
You can always put it in your blender, throw in some ice and some frozen fruit. That's really good. Tossing in peaches, strawberries or pineapple is good. I do recommend the frozen kind because they add a bit more icy texture and you don't have to eat them right away.
So, cheers to you, my fellow Fat Chicks! Drink up and enjoy!
Challenge of the Day:
Buy a protein drink and substitute your "shake" as a meal occasionally. Until next time...
*Actual results may vary.
Riiiiiiiight.
Again, if my view point is all about changes you can make for the long run - for LIFE... do you really see yourself drinking these "shakes" (now, that's just funny) instead of real food on a daily basis?
Yeah, me neither.
But, they do have a place in my life. I do think they have value.
I use these "shakes" (sorry, still kinda laughing at that one) on those days I eat too much for lunch and don't want to go over board with dinner. Since dinner is my hardest meal of the day that if I am going to blow it, it's during dinner, I use these to keep me on track occasionally.
They're great for the occasional meal replacement.
On a day like today, after walking my dog about an hour, I really didn't want to eat food. I felt hungry but didn't want to actually eat something heavy (yes, believe it or not, it can happen!). So, instead of having a meal, I had a ... um .... "shake."
Honestly, I liked it. It's chocolate-tasting, cold and milky with fat free milk. I do have to giggle in the directions where it states to use a "heaping" scoop. Yeah, ok ... I'll heap it on.
Brands I have tried and liked include (of course) Slim Fast, Juice Plus and Slim Rite. I actually like Slim Rite the best. If I close my eyes, it just might be a shake. Well, probably not, but it's worth a try. And, 200 calories isn't too shabby either.
You can always put it in your blender, throw in some ice and some frozen fruit. That's really good. Tossing in peaches, strawberries or pineapple is good. I do recommend the frozen kind because they add a bit more icy texture and you don't have to eat them right away.
So, cheers to you, my fellow Fat Chicks! Drink up and enjoy!
Challenge of the Day:
Buy a protein drink and substitute your "shake" as a meal occasionally. Until next time...
Saturday, February 23, 2013
Binge & Purge
This is my most vulnerable blog yet ... Prior to this blog, I had never admitted that I binged and purged except in my own head. My family didn't know and it was a big fat secret in my life. But, if I want to be healthier, it's something I've had to face. I know for damn sure, I'm not the only out there that has ever binged and purged. So, here goes ...
I had a traumatic event happen to me when I just turned 21. It was traumatic enough that I didn't sleep much for a good year and when I did I had nightmares. I had been a model and in one night, any caring I had for my body was stomped on. I no longer cared.
And, I began gaining weight.
I didn't consciously know I was binging. To be honest, that time frame is a bit of a blur for me. I would order a Medium pizza and a six pack of soda and eat all of it. I would eat when emotional and eat a lot. Then, I'd go home and my stomach would hurt and be extended. The purging began as a relief to that "sick" feeling afterwards. It was easy to throw it up.
Then, there seemed to be a pattern. I'd get emotional, I'd eat, I'd have that familiar sick feeling and I'd throw up. It never helped me to get thin ... though I still think if I had eaten those calories I would have easily been much bigger.
Do you hear that?
Why couldn't I see that if I had NEVER put that food into my body, then, I wouldn't have thrown up or had those calories in my body in the first place? I just didn't think that way.
Then, after my divorce, it became a habit. It happened at least 1-2 times a week. And, afterwards, I'd think, "I'm glad I threw up, I feel much better."
It's compulsive behavior ... it's a sign of (though not necessarily an indication of having) Bulimia Nervosa. It's a comforting technique when food is your comfort.
It's not healthy, my friend.
I no longer binge and purge. It's something I had to make the conscious decision not to do. You may wonder what woke me up? During a particular purge, I noticed blood dripping. It was coming from my nose. I blew my nose and a bright red, thick blood clot about the size of an egg yolk came out. It scared the shit out of me.
I don't know where that blood clot came from ... I read that it is caused by the pressure of making one throw up. I also read that the acids from the stomach can eat away at the esophagus. I've had a pain there for years that I could never explain. All I knew is that if I drank cold water, it went away. Since I no longer binge and purge, I no longer get that pain so I do believe it is related.
I had to face WHY I binged. It was always because I was emotional. So, I had to make the decision to do something ELSE when I got emotional. I call my Ohm-Ma, Big Bit and Kat. I draw. I cry. I do something other than eat. It's not easy to do ... because a part of me WANTS to slip back and eat an entire pizza (though, honestly, now-a-days, I don't think I could force it down).
I keep harping on change. This was a huge change for me that I made last year. This is part of my journey. I simply can't let myself binge and purge anymore. I have two boys at home that need me around. And, don't need to lose their Mom because of compulsive behavior.
Here's a good website with some information on it, if you want more technical stuff: http://addictions.about.com/od/foodaddictio1/a/bingeing_and_purging.htm
If you struggle with this, I suggest you speak with your doctor, a support group or good friend.
Challenge of the Day:
Be honest about your habits. If you binge and purge, get help. Talk to someone. Figure out a way to get away from it and make new habits. YOU are worth it. Until next time ....
I had a traumatic event happen to me when I just turned 21. It was traumatic enough that I didn't sleep much for a good year and when I did I had nightmares. I had been a model and in one night, any caring I had for my body was stomped on. I no longer cared.
And, I began gaining weight.
I didn't consciously know I was binging. To be honest, that time frame is a bit of a blur for me. I would order a Medium pizza and a six pack of soda and eat all of it. I would eat when emotional and eat a lot. Then, I'd go home and my stomach would hurt and be extended. The purging began as a relief to that "sick" feeling afterwards. It was easy to throw it up.
Then, there seemed to be a pattern. I'd get emotional, I'd eat, I'd have that familiar sick feeling and I'd throw up. It never helped me to get thin ... though I still think if I had eaten those calories I would have easily been much bigger.
Do you hear that?
Why couldn't I see that if I had NEVER put that food into my body, then, I wouldn't have thrown up or had those calories in my body in the first place? I just didn't think that way.
Then, after my divorce, it became a habit. It happened at least 1-2 times a week. And, afterwards, I'd think, "I'm glad I threw up, I feel much better."
It's compulsive behavior ... it's a sign of (though not necessarily an indication of having) Bulimia Nervosa. It's a comforting technique when food is your comfort.
It's not healthy, my friend.
I no longer binge and purge. It's something I had to make the conscious decision not to do. You may wonder what woke me up? During a particular purge, I noticed blood dripping. It was coming from my nose. I blew my nose and a bright red, thick blood clot about the size of an egg yolk came out. It scared the shit out of me.
I don't know where that blood clot came from ... I read that it is caused by the pressure of making one throw up. I also read that the acids from the stomach can eat away at the esophagus. I've had a pain there for years that I could never explain. All I knew is that if I drank cold water, it went away. Since I no longer binge and purge, I no longer get that pain so I do believe it is related.
I had to face WHY I binged. It was always because I was emotional. So, I had to make the decision to do something ELSE when I got emotional. I call my Ohm-Ma, Big Bit and Kat. I draw. I cry. I do something other than eat. It's not easy to do ... because a part of me WANTS to slip back and eat an entire pizza (though, honestly, now-a-days, I don't think I could force it down).
I keep harping on change. This was a huge change for me that I made last year. This is part of my journey. I simply can't let myself binge and purge anymore. I have two boys at home that need me around. And, don't need to lose their Mom because of compulsive behavior.
Here's a good website with some information on it, if you want more technical stuff: http://addictions.about.com/od/foodaddictio1/a/bingeing_and_purging.htm
If you struggle with this, I suggest you speak with your doctor, a support group or good friend.
Challenge of the Day:
Be honest about your habits. If you binge and purge, get help. Talk to someone. Figure out a way to get away from it and make new habits. YOU are worth it. Until next time ....
Friday, February 22, 2013
One of Those Days
Yesterday, was one of those days for me ....
I weighed in and had lost a little over a pound. Did my happy dance as I congratulated and patted myself on the back and practically did a cart wheel off the scale. It was going to be a good day.
I had a bagel and just a little cream cheese for breakfast with a glass of fat free milk. Ahh, it was shaping up to be a GREAT day. Maybe I'd go work out after work too.
I was working from home, which makes it a bit harder for me to stay on my nutrition regimen to be honest. At work, I have a drawer full of Balance Bars (they will be their own post!) and almonds. If I get hungry, I have a low calorie snack I can eat - and I'm limited. I don't want to walk down 58 stairs to get a candy bar and honestly, I don't want a candy bar anymore, so I don't. I eat my Balance Bars.
But, that's at the office. At home, it's a little different. It's very easy to "grab a handful" of chips, or warm up a tortilla and eat half a container (hey they are small containers) of hummus. It's easy.
On a good day, I might struggle a little.
But, on a bad day ...
My son and I had an argument in the morning that lasted several hours. He eventually left with a friend of his and I was left at home with this ... emotional (RED FLAG!), pent up anger (DANGER ZONE!), I don't give a shit attitude (WARNING! WARNING!). Sure enough, for lunch, instead of that nice turkey sandwich, counted potato chips and no sugar jello, I found myself driving to Wendy's.
And, the conversation (in my head) went something like this ...
You really should turn the car around ...
Screw that! I'm upset and want Wendy's!
You know what you'll eat there....
I don't care! I want Wendy's!
You know you're being emotional ...
So what? I want Wendy's! I'll get a salad .... or chili ... or something ....
No you won't ...
I don't care! I'm so pissed right now!
Welcome to Wendy's, How may I help you?
Go ahead and get a cup of chili ....
I'd like a cup of ... I'll take a #2, Medium with no mayonaise, extra mustard and pickles, fries, a chocolate frosty and a diet coke.
Oh that is not a salad ... or even chili ...
How bad can it be?
You know how bad it can be ...
I had a small breakfast, it won't be that bad - I'll work it off
And, I ate the whole thing. I think I may have even tasted it. To my credit, even I could see it was too much food - which since that's my standard order at Wendy's, that is still progress believe it or not.
Then, when I got home and started putting the numbers in My Fitness Pal, I remember that I had also had a tortilla with hummus earlier. Shit. Then, I put in my lunch and it was (ready for this?) 1600 calories.
Can you believe it? I couldn't. 1600 calories???? Good Lord. I used to eat this crap all the time!
To top it off, I never did work out.
But, I digress.
I bet this has happened to at least a few of you out there at some point.
To minimize the damage to my weight loss, I didn't eat dinner which was ok for me, I honestly wasn't hungry.
This morning, I did not weigh in - the scale stared at me, but I looked away whistling as I walked by. I'll do that tomorrow after a day of eating well and a good work out tonight. And, I started my day off with Simple Truth Honey Toasted Oats cereal with sliced strawberries and fat free milk.
Moral of the story? Yeah, you're going to screw up. Just keep going. Today is a new day. I'm getting my slightly larger rump up, brushing it off and moving forward.
Challenge of the Day:
When you have one of those days, just keep going. You're human and it's natural not to be perfect. Just don't ever give up.
I weighed in and had lost a little over a pound. Did my happy dance as I congratulated and patted myself on the back and practically did a cart wheel off the scale. It was going to be a good day.
I had a bagel and just a little cream cheese for breakfast with a glass of fat free milk. Ahh, it was shaping up to be a GREAT day. Maybe I'd go work out after work too.
I was working from home, which makes it a bit harder for me to stay on my nutrition regimen to be honest. At work, I have a drawer full of Balance Bars (they will be their own post!) and almonds. If I get hungry, I have a low calorie snack I can eat - and I'm limited. I don't want to walk down 58 stairs to get a candy bar and honestly, I don't want a candy bar anymore, so I don't. I eat my Balance Bars.
But, that's at the office. At home, it's a little different. It's very easy to "grab a handful" of chips, or warm up a tortilla and eat half a container (hey they are small containers) of hummus. It's easy.
On a good day, I might struggle a little.
But, on a bad day ...
My son and I had an argument in the morning that lasted several hours. He eventually left with a friend of his and I was left at home with this ... emotional (RED FLAG!), pent up anger (DANGER ZONE!), I don't give a shit attitude (WARNING! WARNING!). Sure enough, for lunch, instead of that nice turkey sandwich, counted potato chips and no sugar jello, I found myself driving to Wendy's.
And, the conversation (in my head) went something like this ...
You really should turn the car around ...
Screw that! I'm upset and want Wendy's!
You know what you'll eat there....
I don't care! I want Wendy's!
You know you're being emotional ...
So what? I want Wendy's! I'll get a salad .... or chili ... or something ....
No you won't ...
I don't care! I'm so pissed right now!
Welcome to Wendy's, How may I help you?
Go ahead and get a cup of chili ....
I'd like a cup of ... I'll take a #2, Medium with no mayonaise, extra mustard and pickles, fries, a chocolate frosty and a diet coke.
Oh that is not a salad ... or even chili ...
How bad can it be?
You know how bad it can be ...
I had a small breakfast, it won't be that bad - I'll work it off
And, I ate the whole thing. I think I may have even tasted it. To my credit, even I could see it was too much food - which since that's my standard order at Wendy's, that is still progress believe it or not.
Then, when I got home and started putting the numbers in My Fitness Pal, I remember that I had also had a tortilla with hummus earlier. Shit. Then, I put in my lunch and it was (ready for this?) 1600 calories.
Can you believe it? I couldn't. 1600 calories???? Good Lord. I used to eat this crap all the time!
To top it off, I never did work out.
But, I digress.
I bet this has happened to at least a few of you out there at some point.
To minimize the damage to my weight loss, I didn't eat dinner which was ok for me, I honestly wasn't hungry.
This morning, I did not weigh in - the scale stared at me, but I looked away whistling as I walked by. I'll do that tomorrow after a day of eating well and a good work out tonight. And, I started my day off with Simple Truth Honey Toasted Oats cereal with sliced strawberries and fat free milk.
Moral of the story? Yeah, you're going to screw up. Just keep going. Today is a new day. I'm getting my slightly larger rump up, brushing it off and moving forward.
Challenge of the Day:
When you have one of those days, just keep going. You're human and it's natural not to be perfect. Just don't ever give up.
Thursday, February 21, 2013
It's OK to Tell Yourself "NO"
In American society, we rarely tell ourselves "No." We buy what we want, we eat what we want, we express our individuality with our appearance. If we contemplate doing something and ask a friend, they generally say, "Do whatever you want, I'll be behind you 100%."
That filters down into food, doesn't it?
We eat what we want, when we want, how much we want ... and if you are like me and anyone tries to correct you, well, I'll just shovel in a bit more because I CAN.
I'm here to tell you, that it's OK to say NO to yourself and your desires.
Is that a weird concept?
Why?
We tell kids NO ... Can I have a cookie? NO, wait til after dinner.
Can I go swimming? NO, you need to wait an hour.
So, why can't we tell ourselves NO?
Impulse eating is culprit to many, many calories in most people's diet. Bosses bring donuts, it's easy to walk up and grab one because others are and it's right there ... staring at you. Where I work, there is food out all the time. It's easy at any time of day to walk by a table and eat something.
Buffets are tough for this very reason. It's easy to fill your plate ... then fill it again. And Lord help the person who tells you that you've had enough or too much.
*GASP* Did they just infer you're fat?
Sure, they did.
Skinny chicks don't do that. Think like a skinny chick, remember?
But, save buffets til later - they are a real tough one for someone struggling with eating habits.
Here's what I do ... for example, on the way to the bathroom, I see three platters of donuts, danishes and breads on a table. I could easily pick up a donut on the way to the bathroom, and eat it. No one would ever know I did it.
But, I would. And, that matters.
So, what I do, is as I am walking up and see the platters, I say assertively to myself in my head (so no one thinks I'm crazy) - NO! I may need to think NO! a few times as I walk by. I go to the bathroom, do my little 30 second exercise after relieving myself and walk a different way back to the office.
Guess what?
I feel GREAT about it. I told myself NO and I like the fact I had the strength to stare down that freakin' donut and win. Once you start this habit, it will become easier to say NO until eventually, you don't have to ... the food no longer stares at you.
Challenge of the Day:
Try telling yourself NO! about foods sometime. You'll feel more confident and strong in your battle with food. And, don't kid yourself, it's a battle. Guard yourself and take a stand. I'm proud of you! Until next time ...
That filters down into food, doesn't it?
We eat what we want, when we want, how much we want ... and if you are like me and anyone tries to correct you, well, I'll just shovel in a bit more because I CAN.
I'm here to tell you, that it's OK to say NO to yourself and your desires.
Is that a weird concept?
Why?
We tell kids NO ... Can I have a cookie? NO, wait til after dinner.
Can I go swimming? NO, you need to wait an hour.
So, why can't we tell ourselves NO?
Impulse eating is culprit to many, many calories in most people's diet. Bosses bring donuts, it's easy to walk up and grab one because others are and it's right there ... staring at you. Where I work, there is food out all the time. It's easy at any time of day to walk by a table and eat something.
Buffets are tough for this very reason. It's easy to fill your plate ... then fill it again. And Lord help the person who tells you that you've had enough or too much.
*GASP* Did they just infer you're fat?
Sure, they did.
Skinny chicks don't do that. Think like a skinny chick, remember?
But, save buffets til later - they are a real tough one for someone struggling with eating habits.
Here's what I do ... for example, on the way to the bathroom, I see three platters of donuts, danishes and breads on a table. I could easily pick up a donut on the way to the bathroom, and eat it. No one would ever know I did it.
But, I would. And, that matters.
So, what I do, is as I am walking up and see the platters, I say assertively to myself in my head (so no one thinks I'm crazy) - NO! I may need to think NO! a few times as I walk by. I go to the bathroom, do my little 30 second exercise after relieving myself and walk a different way back to the office.
Guess what?
I feel GREAT about it. I told myself NO and I like the fact I had the strength to stare down that freakin' donut and win. Once you start this habit, it will become easier to say NO until eventually, you don't have to ... the food no longer stares at you.
Challenge of the Day:
Try telling yourself NO! about foods sometime. You'll feel more confident and strong in your battle with food. And, don't kid yourself, it's a battle. Guard yourself and take a stand. I'm proud of you! Until next time ...
Wednesday, February 20, 2013
Moderation
There was a time when I would go to McDonalds and eat a Quarter Pounder with Cheese, Fillet of Fish, Large fries, Large soda and an ice cream ...
Sean, the trainer I had at that time asked me what I had eaten on a particular day that I had eaten this lunch. So, I told him. He got very quiet, and said, "In one meal, Beth?"
Then, he did and said something to me I'll never forget ...
He held his hands out and spread them to about the size of all of the food had I stacked it on top of one another. It measures about 2 feet apart. Then, he took his spread hands and put them in front of my torso. They measured from my neck to my hips .... and he said ...
"Why do you need this much food to be full?"
WOW.
This was my first lesson in portion control. Seeing the imagery of how much food was going into my body was powerful. I didn't need that much.
I still don't.
Over time, I started to cut things out of my fast food diet. I went to having a Fillet of Fish, medium fries and diet coke. If I really wanted an ice cream, I got an ice cream cone or kiddie cone. Small changes.
Now-a-days, IF I eat McDonalds, I generally have a Fillet of Fish or a McDouble (this is most common for me). I steal a couple fries from my kids. I get a diet drink and save the ice cream for sometime like a treat. It's not a regular thing for me anymore.
And guess what? I don't miss it.
When I was actively binging, I could easily eat three gigantic plates of spaghetti. I brought it down to one gigantic plate. Now-a-days, I use a cereal bowl. It's very hard for me not to binge on spaghetti. So, I try to feed my kids, put some in a tupper ware container for lunch the next day and eat my bowl. That way, there's not much in the pot. I can't say I never steal a bite, but I certainly don't steal 2 plates worth. Change.
My next step is to start eating off smaller plates at home. My plan is to continue reducing portion size but continue eating the foods I love. I believe in moderation. I honestly believe we can eat the foods we love and don't have to only eat celery and carrots. But, you need to be aware of what you are putting into your body and make the conscious choice to reduce portion size.
Challenge of the Day:
Look at the food you are putting into your body .... and ask yourself, "Why do you need this much food to be full?" Then, decide ... do you?
Sean, the trainer I had at that time asked me what I had eaten on a particular day that I had eaten this lunch. So, I told him. He got very quiet, and said, "In one meal, Beth?"
Then, he did and said something to me I'll never forget ...
He held his hands out and spread them to about the size of all of the food had I stacked it on top of one another. It measures about 2 feet apart. Then, he took his spread hands and put them in front of my torso. They measured from my neck to my hips .... and he said ...
"Why do you need this much food to be full?"
WOW.
This was my first lesson in portion control. Seeing the imagery of how much food was going into my body was powerful. I didn't need that much.
I still don't.
Over time, I started to cut things out of my fast food diet. I went to having a Fillet of Fish, medium fries and diet coke. If I really wanted an ice cream, I got an ice cream cone or kiddie cone. Small changes.
Now-a-days, IF I eat McDonalds, I generally have a Fillet of Fish or a McDouble (this is most common for me). I steal a couple fries from my kids. I get a diet drink and save the ice cream for sometime like a treat. It's not a regular thing for me anymore.
And guess what? I don't miss it.
When I was actively binging, I could easily eat three gigantic plates of spaghetti. I brought it down to one gigantic plate. Now-a-days, I use a cereal bowl. It's very hard for me not to binge on spaghetti. So, I try to feed my kids, put some in a tupper ware container for lunch the next day and eat my bowl. That way, there's not much in the pot. I can't say I never steal a bite, but I certainly don't steal 2 plates worth. Change.
My next step is to start eating off smaller plates at home. My plan is to continue reducing portion size but continue eating the foods I love. I believe in moderation. I honestly believe we can eat the foods we love and don't have to only eat celery and carrots. But, you need to be aware of what you are putting into your body and make the conscious choice to reduce portion size.
Challenge of the Day:
Look at the food you are putting into your body .... and ask yourself, "Why do you need this much food to be full?" Then, decide ... do you?
Tuesday, February 19, 2013
Mack, Jack or Carl ...
My Ohm-Ma has a phrase she uses ... it's goes something like this ... "What do you want for lunch?" She will invariably state, "anything but Mack, Jack or Carl." She is referring to McDonalds, Jack in the Box and Carl's Jr. Fast Food.
The dreaded fast food snake that curls around your body and some how makes it explode in pockets of fat ... that unhealthy fare that some people keep on a shelf and it never decays thus questioning whether it really is food at all ... that high calorie, dripping in grease, salty, horrible for you food ...
... that we love.
Good Lord! I love Carl's Jr, Wendy's and Taco Bell. I tolerate McDonalds and Jack in the Box. I can't stand In-and-Out Burger - I know that's almost un-American, isn't it? But, put a Super Star with cheese, fries and a chocolate shake from Carl's Jr. in front of me and I'm salivating.
Why?
I know all the crap about fast food.
I know it's high in calories.
I know it's a heart attack waiting to happen.
But, says a Skinny Chick, you can always make healthy choices at fast food places - like salads, yogurt and berry mixes, oatmeal, etc.
Not in my mouth.
I don't like salads in general and fast food salads are ... well they don't even taste like a real salad to me. And, that says a lot.
As I've said, it's about taking steps in your life and making changes.
You love fast food ... it's easy and convenient and seems to be cheap in the moment (though it's really NOT but cost comparison will come later!)
So, your fast food step is to CHANGE your fast food. Eventually, with other changes to your diet, you may wind up cutting fast food out of your life for good. You may not. So, make it work. How?
First of all, until you really are making better choices, start by educating yourself on the food you are eating at Fast Food places. Find out how many calories and fat grams you are putting into your body. Then, look at the menu and find something you can eat that is less than you were putting into your body previously.
For example, I used to eat a Big Beef Burrito Supreme, a Taco Supreme and a soda at Taco Bell. So, educate yourself ... a Big Beef Burrito Supreme has 440 calories and 18 grams of fat. The Taco Supreme has 200 calories and 12 grams of fat. The Medium Pepsi has 250 calories and 0 fat. So, in total 890 calories and 30 grams of fat.
I have substituted this order with one Beefy Five Layer Burrito, which has 550 calories and 22 grams of fat and a Diet Pepsi which has 0 calories and 0 fat. So, I've saved 340 calories and 8 grams of fat in a fast food meal. And, I have reduced how often I eat this from a couple of times a week to maybe once a week, maybe two weeks. And, I don't feel like I have kept myself from having something I like.
Seems small, doesn't it?
But, it's a change in the right direction. And, eventually, I'll bring that down to a smaller order. And, may even stop eating it eventually.
Change.
Short little story ... Big Bit once told me he read if you drank 2 cokes every day for a year. Then, the next year, keeping everything else constant, you reduced down to 1 coke every day for a year. If you did that, you would lose 7lbs in a year.
Start somewhere.
Challenge of the Day:
Re-evaluate your fast food habit ... educate yourself on what you are putting into your body and make the conscious choice to choose something with less calories and fat grams and make that your new habit. Eventually, bring that down, reduce how often you eat it or eliminate it from your diet completely.
The dreaded fast food snake that curls around your body and some how makes it explode in pockets of fat ... that unhealthy fare that some people keep on a shelf and it never decays thus questioning whether it really is food at all ... that high calorie, dripping in grease, salty, horrible for you food ...
... that we love.
Good Lord! I love Carl's Jr, Wendy's and Taco Bell. I tolerate McDonalds and Jack in the Box. I can't stand In-and-Out Burger - I know that's almost un-American, isn't it? But, put a Super Star with cheese, fries and a chocolate shake from Carl's Jr. in front of me and I'm salivating.
Why?
I know all the crap about fast food.
I know it's high in calories.
I know it's a heart attack waiting to happen.
But, says a Skinny Chick, you can always make healthy choices at fast food places - like salads, yogurt and berry mixes, oatmeal, etc.
Not in my mouth.
I don't like salads in general and fast food salads are ... well they don't even taste like a real salad to me. And, that says a lot.
As I've said, it's about taking steps in your life and making changes.
You love fast food ... it's easy and convenient and seems to be cheap in the moment (though it's really NOT but cost comparison will come later!)
So, your fast food step is to CHANGE your fast food. Eventually, with other changes to your diet, you may wind up cutting fast food out of your life for good. You may not. So, make it work. How?
First of all, until you really are making better choices, start by educating yourself on the food you are eating at Fast Food places. Find out how many calories and fat grams you are putting into your body. Then, look at the menu and find something you can eat that is less than you were putting into your body previously.
For example, I used to eat a Big Beef Burrito Supreme, a Taco Supreme and a soda at Taco Bell. So, educate yourself ... a Big Beef Burrito Supreme has 440 calories and 18 grams of fat. The Taco Supreme has 200 calories and 12 grams of fat. The Medium Pepsi has 250 calories and 0 fat. So, in total 890 calories and 30 grams of fat.
I have substituted this order with one Beefy Five Layer Burrito, which has 550 calories and 22 grams of fat and a Diet Pepsi which has 0 calories and 0 fat. So, I've saved 340 calories and 8 grams of fat in a fast food meal. And, I have reduced how often I eat this from a couple of times a week to maybe once a week, maybe two weeks. And, I don't feel like I have kept myself from having something I like.
Seems small, doesn't it?
But, it's a change in the right direction. And, eventually, I'll bring that down to a smaller order. And, may even stop eating it eventually.
Change.
Short little story ... Big Bit once told me he read if you drank 2 cokes every day for a year. Then, the next year, keeping everything else constant, you reduced down to 1 coke every day for a year. If you did that, you would lose 7lbs in a year.
Start somewhere.
Challenge of the Day:
Re-evaluate your fast food habit ... educate yourself on what you are putting into your body and make the conscious choice to choose something with less calories and fat grams and make that your new habit. Eventually, bring that down, reduce how often you eat it or eliminate it from your diet completely.
Monday, February 18, 2013
I'm Just Too Damn Busy!
I just don't have time to exercise. I work so much, I'm just too tired to do anything else when I get home. I'm just too damn busy ...
Hey, I get it ... I am the QUEEN of busy, of multi-tasking, of taking on too much I can chew. Last December, my schedule went something like this .... woke up at 5:30am, went to work at 7:30, returned home around 5pm, began working on my website (beadifuldiscoveries.com) and worked it until around Midnight. Every night. When could I possibly work out? I was exhausted.
Then, around Thanksgiving, I began having severe migraines and bloody noses. When I got checked out by my Doctor, my blood pressure was 190/140. He said I had been in "stroke zone" for two years. It was a great, big slap in the face, a real wake up call for me.
So, on December 7, 2012, I measured my body and recorded my measurements in a spreadsheet. I measured my neck, bicep, chest, upper stomach, waist, belly button, lower stomach (yeah, I'm a bit obsessed over the whole stomach area), hips, thigh and calf. I decided I would take my measurements at the end of December.
I made one change to my routine because it's all I had time for ...
Now, don't laugh ... I know it's pathetic, but it's honestly, all I could do at that time ...
Every time I used the bathroom at work, I would do 30 seconds - 1 minute of an exercise when I was done. These exercises included side bends, arm circles, pelvic thrusts, punching side to side (in an X pattern, targeting the oblique stomach muscles), push ups against the wall, "sitting" against the wall and chin lifts. I have no idea what the technical term for chin lifts are ...
So, I did SOMETHING every time I used the bathroom. And, since I take blood pressure medication, and drink a lot of water, I use the bathroom 4-5 times per day at work. So, I would do 25 repetitions of punching side to side (25 on each side), for example. But, because I did it every time I went to the bathroom, I wound up doing 100 - 125 repetitions during the day.
Doesn't sound like much ...
It's not. But, as I said in my previous post, doing SOMETHING rather than NOTHING is a start.
When I measured myself again 3 weeks later, I had lost 4.5" off my body. I was amazed! JUST from making that one change, I had lost almost 5" and 2" were in my stomach! And, when I weighed myself, I had lost a little over 3lbs.
Cool, huh?
So, what was the important part about this?
Well first off, I measured myself. Sure, we all want that magic number on the scale to be smaller - I certainly do but I also like knowing WHERE I've lost the weight (or gained). So, the last day of every month now, I measure my body and track it in my spreadsheet. I don't always lose inches. But, it's honest and motivates me to keep going next month.
Secondly, I made a change to my routine. Even though it was very small, it made a difference. When January rolled around, my schedule had cleared up considerably, giving me extra time to work out in the evenings. So, I made another change ... (but working out is another post) ...
You have to start somewhere, my fellow Fat Chicks ... and, don't be discouraged that you don't lose 30lbs in 30 days. Progress is progress. If I continued losing 4.5" a month, I'd be a heck of a lot smaller in a year. Small steps ... progress ... change ...
Challenge of the Day
I would suggest you buy a measuring tape. You'll find the right kind in the sewing section at Walmart or similar store. I know it's hard to face those measurements .... but it's cool to see them get smaller. Measure your body and write the measurements down either in a log, or on a spreadsheet. Then, make a change. You're welcome to borrow my bathroom work outs if you want, but do something. And, measure your body again at the end of the month and see where you are. Until next time, lovely ladies ...
Oh Yeah ...
Email: 1fatchick2another@gmail.com
Facebook: http: www.facebook.com/onefatchick.toanother
Hey, I get it ... I am the QUEEN of busy, of multi-tasking, of taking on too much I can chew. Last December, my schedule went something like this .... woke up at 5:30am, went to work at 7:30, returned home around 5pm, began working on my website (beadifuldiscoveries.com) and worked it until around Midnight. Every night. When could I possibly work out? I was exhausted.
Then, around Thanksgiving, I began having severe migraines and bloody noses. When I got checked out by my Doctor, my blood pressure was 190/140. He said I had been in "stroke zone" for two years. It was a great, big slap in the face, a real wake up call for me.
So, on December 7, 2012, I measured my body and recorded my measurements in a spreadsheet. I measured my neck, bicep, chest, upper stomach, waist, belly button, lower stomach (yeah, I'm a bit obsessed over the whole stomach area), hips, thigh and calf. I decided I would take my measurements at the end of December.
I made one change to my routine because it's all I had time for ...
Now, don't laugh ... I know it's pathetic, but it's honestly, all I could do at that time ...
Every time I used the bathroom at work, I would do 30 seconds - 1 minute of an exercise when I was done. These exercises included side bends, arm circles, pelvic thrusts, punching side to side (in an X pattern, targeting the oblique stomach muscles), push ups against the wall, "sitting" against the wall and chin lifts. I have no idea what the technical term for chin lifts are ...
So, I did SOMETHING every time I used the bathroom. And, since I take blood pressure medication, and drink a lot of water, I use the bathroom 4-5 times per day at work. So, I would do 25 repetitions of punching side to side (25 on each side), for example. But, because I did it every time I went to the bathroom, I wound up doing 100 - 125 repetitions during the day.
Doesn't sound like much ...
It's not. But, as I said in my previous post, doing SOMETHING rather than NOTHING is a start.
When I measured myself again 3 weeks later, I had lost 4.5" off my body. I was amazed! JUST from making that one change, I had lost almost 5" and 2" were in my stomach! And, when I weighed myself, I had lost a little over 3lbs.
Cool, huh?
So, what was the important part about this?
Well first off, I measured myself. Sure, we all want that magic number on the scale to be smaller - I certainly do but I also like knowing WHERE I've lost the weight (or gained). So, the last day of every month now, I measure my body and track it in my spreadsheet. I don't always lose inches. But, it's honest and motivates me to keep going next month.
Secondly, I made a change to my routine. Even though it was very small, it made a difference. When January rolled around, my schedule had cleared up considerably, giving me extra time to work out in the evenings. So, I made another change ... (but working out is another post) ...
You have to start somewhere, my fellow Fat Chicks ... and, don't be discouraged that you don't lose 30lbs in 30 days. Progress is progress. If I continued losing 4.5" a month, I'd be a heck of a lot smaller in a year. Small steps ... progress ... change ...
Challenge of the Day
I would suggest you buy a measuring tape. You'll find the right kind in the sewing section at Walmart or similar store. I know it's hard to face those measurements .... but it's cool to see them get smaller. Measure your body and write the measurements down either in a log, or on a spreadsheet. Then, make a change. You're welcome to borrow my bathroom work outs if you want, but do something. And, measure your body again at the end of the month and see where you are. Until next time, lovely ladies ...
Oh Yeah ...
Email: 1fatchick2another@gmail.com
Facebook: http: www.facebook.com/onefatchick.toanother
Sunday, February 17, 2013
It's Not a Freakin' Diet!
Oh, if I had a $100 for every freakin' diet I've been on! I did Atkins a couple of times - it made me sick within 3 days each time. I tried Prism - which although a fantastic approach, was just too hard for me to maintain for longer than 3 weeks. I tried HCG - but my work got in the way and I couldn't maintain it. That's not to mention all the calorie counting, "fat burner" pills, and yes, purging to control my diet.
Diets don't work.
You know it as well as I do, don't you?
But, they seem to give us structure so mayyyybe this time it will work.
It won't.
Why?
Because it's a freakin' diet and diets are short term, difficult, are something we aren't used to doing and are usually not a way you can maintain for life.
Yeah, but I want to lose 30lbs in 30 days!
Of course you do ... so would I ... but it won't happen, and when you go back to eating the way you are used to eating, you'll gain it all back.
Am I pessimist? Is that glass half full? Or half empty?
No, I'm a realist. That's half a glass of water. Plain and simple.
If I can touch any part of your mind and heart ... and help you change one tiny thing in your life ... it would be that you never diet again. Ever.
Then, how in the world are you going to lose weight? get healthy? look more attractive? and get into that fantastic string bikini in 30 days?
Ok, you won't. Be realistic.
This program I am building is slow, which goes against everything we want, doesn't it? We have fast food, TIVO, call waiting, microwaves just to name a few of the time saving devices in our lives. But, my journey is for life. I guess you can call me a lifer.
It won't be over in 30 days. It won't be over.
Get it?
I'm going to screw up. I'm going to have great days. I'm going to have days I just want to crawl back into bed and not do a damn thing. And, days when I can take on the world. Because, that's my life. And, changing my health is something I'm doing a little at a time, over time, with small steps.
Why?
Because I want to have a healthier lifestyle that I can actually maintain without feeling like I am missing out on food, eating, enjoying certain types of food. And, I don't want to work so hard to lose weight to just gain it all back again when I "go off my diet." If this isn't a diet, and I make changes that I can live with, then, they become my reality and in time, I am a healthier me.
Challenge of the Day:
Screw diets! Take a stand that you have gone through your last diet. Get in the mindset that you are going on this journey to find a healthier you, one small step at a time that you can live with for the rest of your life. Still reading? I'm proud of you ... you can do this. Until next time ....
P.S. I heard that the comments aren't working. If you need to reach me, please email me at 1fatchick2another@gmail.com.
Ouch! That Smarts!
January 1st: And my New Year's Resolutions will BEEEEEEEE..... oh to lose weight of course! But this time, it's different! THIS time, I'm going to work out 5 TIMES a week! No carbs or sugar for me anymore. I plan to eat spaghetti made from spaghetti squash, veggies at every meal and live it up with vanilla yogurt once a month! I'll be in a bikini by summer!
January 2nd: Doing pretty good on my new diet! I ate chicken and rice for lunch, a potato at dinner and for my dessert, a graham cracker dipped in yogurt. I'm hungry, but confident. Went to the gym today and did the treadmill for an HOUR! Then, I did the bike for a half hour! I'm feeling good.
January 3rd: Slipped a little this morning when the boss brought in donuts. But, I only ate two maple bars so I just thought I'd skip dinner. But, by 2pm, I was starving and when I left at 4pm, I went through a drive through and got a Beef 'n' Cheddar. I didn't get the fries so I think I'm still ok. My legs were kinda sore but I still went to the gym and did the treadmill again for an HOUR! Then, I did the stair steps for a half hour!! Had some trouble walking as I had jello legs afterwards. That's got to be good, though, right? No pain, no gain type of thing?
January 4th: Good god, my legs are killing me. I can't barely walk and the thought of working out is insane. So, I waddled to work today and had another maple bar. That's ok, I'll work it off later ... somehow. For lunch, the girls went out to Chipotle. The girls were getting burrito bowls, and salads. I decided on a burrito - it's all fresh, so how bad can it be? I can't work out tonight with my legs like this, I'll go back in a few days.
SIX MONTHS LATER .... I never went back, I've gained 10lbs and my New Year's Resolution has floated away in the wind like so many others.
Sound familiar?
Besides the fact that I had no idea what I was putting into my body during my New Year's Resolution in the example above (that's a whole other post so won't be covered here), I was unrealistic about exercise. I mean, you watch Biggest Loser and the trainers are grilling the contestants and working them hard so why can't you do the same thing? (By the way, I love Biggest Loser, I read Bob's book (great book) but I don't think their methodology is for everyone or can be maintained by everyone ... that could be it's own post and maybe it will be someday but for now, I'm off my soap box).
Here's the deal ... being a "fat chick" is not just about food. And, it's not just about the underlying causes like self-esteem, sabotage, etc. It is also about exercising. And for whatever place you're personally at right now, running off and doing an hour and a half's work out five times a week may be unrealistic for you at your given place in your journey. You need to remember that, especially if you are really over weight, you're body is not used to working out and you can injure yourself easily if you over do it.
If you are viewing your resolution as a DIET (note the word DIE in that word, that is no mistake), it will be short lived. If you just want results quickly, you will either lose and gain back (many times, more than what you started with), injure yourself to the point you cannot work out or give up because the food is just too difficult to maintain. I won't even talk about what that does to your self-esteem!
One of my rules is that I never work out enough so I can't walk the next day. Start with a shorter workout. Maybe do 20 minutes or 30 minutes on that treadmill. And, going from doing nothing to working out five days a week is just unrealistic. Start with 2 or 3 work outs a week. I had a trainer for 2 years so I definitely know how to work out effectively. Sweet boy that he was, he knew his field and taught me well. I'll be going over exercise eventually with you but for now, I want you to be realistic in your viewpoint on YOU and exercise.
At this point, ANYTHING is better than NOTHING. Walking your dog, a short bike ride, a hike ... something. As your muscles, tendons and ligaments begin to adjust to this new activity you are giving them, they will also strengthen and you will eventually be able to increase what you are doing. The results are going to be SLOW, my friends, but eventually, you'll start to see a change. What's the rush? You've taken your whole life to get where you are at today .... and you have your whole life to travel this journey to where you'll be in the future. Don't get discouraged by the slowness ... just keep going. Don't give up.
Challenge of the Day
Get moving, Sisters! Don't kill your body to get in a work out, but go do SOMETHING. Make the commitment to do SOMETHING 2 - 3 times a week. And, never, ever, forever, NEVER work out til you injure your body! You can do this! Until next time, lovely ladies ...
January 2nd: Doing pretty good on my new diet! I ate chicken and rice for lunch, a potato at dinner and for my dessert, a graham cracker dipped in yogurt. I'm hungry, but confident. Went to the gym today and did the treadmill for an HOUR! Then, I did the bike for a half hour! I'm feeling good.
January 3rd: Slipped a little this morning when the boss brought in donuts. But, I only ate two maple bars so I just thought I'd skip dinner. But, by 2pm, I was starving and when I left at 4pm, I went through a drive through and got a Beef 'n' Cheddar. I didn't get the fries so I think I'm still ok. My legs were kinda sore but I still went to the gym and did the treadmill again for an HOUR! Then, I did the stair steps for a half hour!! Had some trouble walking as I had jello legs afterwards. That's got to be good, though, right? No pain, no gain type of thing?
January 4th: Good god, my legs are killing me. I can't barely walk and the thought of working out is insane. So, I waddled to work today and had another maple bar. That's ok, I'll work it off later ... somehow. For lunch, the girls went out to Chipotle. The girls were getting burrito bowls, and salads. I decided on a burrito - it's all fresh, so how bad can it be? I can't work out tonight with my legs like this, I'll go back in a few days.
SIX MONTHS LATER .... I never went back, I've gained 10lbs and my New Year's Resolution has floated away in the wind like so many others.
Sound familiar?
Besides the fact that I had no idea what I was putting into my body during my New Year's Resolution in the example above (that's a whole other post so won't be covered here), I was unrealistic about exercise. I mean, you watch Biggest Loser and the trainers are grilling the contestants and working them hard so why can't you do the same thing? (By the way, I love Biggest Loser, I read Bob's book (great book) but I don't think their methodology is for everyone or can be maintained by everyone ... that could be it's own post and maybe it will be someday but for now, I'm off my soap box).
Here's the deal ... being a "fat chick" is not just about food. And, it's not just about the underlying causes like self-esteem, sabotage, etc. It is also about exercising. And for whatever place you're personally at right now, running off and doing an hour and a half's work out five times a week may be unrealistic for you at your given place in your journey. You need to remember that, especially if you are really over weight, you're body is not used to working out and you can injure yourself easily if you over do it.
If you are viewing your resolution as a DIET (note the word DIE in that word, that is no mistake), it will be short lived. If you just want results quickly, you will either lose and gain back (many times, more than what you started with), injure yourself to the point you cannot work out or give up because the food is just too difficult to maintain. I won't even talk about what that does to your self-esteem!
One of my rules is that I never work out enough so I can't walk the next day. Start with a shorter workout. Maybe do 20 minutes or 30 minutes on that treadmill. And, going from doing nothing to working out five days a week is just unrealistic. Start with 2 or 3 work outs a week. I had a trainer for 2 years so I definitely know how to work out effectively. Sweet boy that he was, he knew his field and taught me well. I'll be going over exercise eventually with you but for now, I want you to be realistic in your viewpoint on YOU and exercise.
At this point, ANYTHING is better than NOTHING. Walking your dog, a short bike ride, a hike ... something. As your muscles, tendons and ligaments begin to adjust to this new activity you are giving them, they will also strengthen and you will eventually be able to increase what you are doing. The results are going to be SLOW, my friends, but eventually, you'll start to see a change. What's the rush? You've taken your whole life to get where you are at today .... and you have your whole life to travel this journey to where you'll be in the future. Don't get discouraged by the slowness ... just keep going. Don't give up.
Challenge of the Day
Get moving, Sisters! Don't kill your body to get in a work out, but go do SOMETHING. Make the commitment to do SOMETHING 2 - 3 times a week. And, never, ever, forever, NEVER work out til you injure your body! You can do this! Until next time, lovely ladies ...
Saturday, February 16, 2013
Think Like a Skinny Chick
I don't even know how many times I've gone out to lunch with a group of women and found myself reading through the menu ... hmm ... smothered chicken sounds good .... double cheeseburger with steak fries, dear god, steak fries! Skip over the salad section .... oh, pasta ... hmmm, manicotti ... lasagna ... spaghetti and meatballs. Done. Spaghetti and meatballs it is.
So the waitress comes over to take our order and of course starts with me. She inevitably asks if I'd like the lunch portion or dinner portion and of course I choose the larger portion because I LOVE spaghetti and meatballs. Pan to the other girls at the table as they place their orders ...
One girl's having a salad because she's going out that night and wants to save room. (Ha! I laugh, what a joke, like there's ever not enough room!) The next girl gets half a sandwich with a bowl of soup. The next girl gets a burger but tomatoes instead of the fries. The waitress never asked them if they wanted the lunch or dinner portion. So, then the food gets delivered and BAM my heavy plate gets put in front of me and their dainty plates get put in front of them.
As weird as it sounds ... I have noticed this pattern. Why is it that I skip over the salad and "healthy fare" and go straight to pastas, sauces, burgers and fries? I don't know. Maybe it's because I "think like a fat chick."
Now, again, I mean NO DISRESPECT ... you may not think like me, but this is my forum so I'm sharing my thoughts ... when I say "fat chick" or "skinny chick" I am simply being honest, not derogatory.
I do think like a fat chick ... I want pasta because I love it and it's a comfort food ... and I want a lot of it .. because in a nutshell, I like to eat. And eat. And eat. I like the act of eating and the taste and the feeling. Salads, vegetables, fruit dishes etc., just don't feel filling for me.
And, that's why I weighed 232lbs last December, have high blood pressure and sleep apnea.
I also feel like "thinking like a <name it>" is a state of mind. I feel like I'm viewed as a "fat chick," I view myself that way and I wonder if that contributes. Because if that's what I think is my reality, isn't it just so easy to stay in that reality? I remember once I lost 42lbs - damn, did I look gooood. And, I met this person who happened to be standing next to someone I hadn't seen in a long time. They went ape over my loss. And, the person was shocked and said, "You were heavy? I never would have thought you were heavy."
What?
Boy, did that catch my attention. Because even though I had lost weight, I still thought people viewed me that way and honestly, deep down, I still viewed myself that way even though I was in the best shape of my adult life.
So, doesn't it stand to reason that if I "think like a skinny chick" that I will start to see a difference in my diet? That I will see a difference in my confidence level? That I will feel a difference in how people view me?
I am such a slow work in progress ... but I've started letting my friends order first. I want to see what these skinny things are going to put on their plate and I'm trying to order similarly. It's a small step ... but is it? If I can change my habit of going straight to pastas and burgers and fries ... and re-train my brain to look at smaller meals and lighter fare and plan (sorry, still laughing over this but seriously folks ...) my lunch so I can have room for dinner ... won't that eventually change my view point on food? On myself? and even how people view me?
It's a thought ... and one I'm trying to keep in my head. It's not easy ... one meal at a time Ladies ... I may even find I am still satisfied with my meal at the end of it all ...
Challenge of the Day
Go to lunch with a skinny chick and have her order her food. Pay attention to what she chooses. Choose your meal similarly. Start to try and make this a habit. You can do it, you beautiful, beautiful, fellow fat chick!
So the waitress comes over to take our order and of course starts with me. She inevitably asks if I'd like the lunch portion or dinner portion and of course I choose the larger portion because I LOVE spaghetti and meatballs. Pan to the other girls at the table as they place their orders ...
One girl's having a salad because she's going out that night and wants to save room. (Ha! I laugh, what a joke, like there's ever not enough room!) The next girl gets half a sandwich with a bowl of soup. The next girl gets a burger but tomatoes instead of the fries. The waitress never asked them if they wanted the lunch or dinner portion. So, then the food gets delivered and BAM my heavy plate gets put in front of me and their dainty plates get put in front of them.
As weird as it sounds ... I have noticed this pattern. Why is it that I skip over the salad and "healthy fare" and go straight to pastas, sauces, burgers and fries? I don't know. Maybe it's because I "think like a fat chick."
Now, again, I mean NO DISRESPECT ... you may not think like me, but this is my forum so I'm sharing my thoughts ... when I say "fat chick" or "skinny chick" I am simply being honest, not derogatory.
I do think like a fat chick ... I want pasta because I love it and it's a comfort food ... and I want a lot of it .. because in a nutshell, I like to eat. And eat. And eat. I like the act of eating and the taste and the feeling. Salads, vegetables, fruit dishes etc., just don't feel filling for me.
And, that's why I weighed 232lbs last December, have high blood pressure and sleep apnea.
I also feel like "thinking like a <name it>" is a state of mind. I feel like I'm viewed as a "fat chick," I view myself that way and I wonder if that contributes. Because if that's what I think is my reality, isn't it just so easy to stay in that reality? I remember once I lost 42lbs - damn, did I look gooood. And, I met this person who happened to be standing next to someone I hadn't seen in a long time. They went ape over my loss. And, the person was shocked and said, "You were heavy? I never would have thought you were heavy."
What?
Boy, did that catch my attention. Because even though I had lost weight, I still thought people viewed me that way and honestly, deep down, I still viewed myself that way even though I was in the best shape of my adult life.
So, doesn't it stand to reason that if I "think like a skinny chick" that I will start to see a difference in my diet? That I will see a difference in my confidence level? That I will feel a difference in how people view me?
I am such a slow work in progress ... but I've started letting my friends order first. I want to see what these skinny things are going to put on their plate and I'm trying to order similarly. It's a small step ... but is it? If I can change my habit of going straight to pastas and burgers and fries ... and re-train my brain to look at smaller meals and lighter fare and plan (sorry, still laughing over this but seriously folks ...) my lunch so I can have room for dinner ... won't that eventually change my view point on food? On myself? and even how people view me?
It's a thought ... and one I'm trying to keep in my head. It's not easy ... one meal at a time Ladies ... I may even find I am still satisfied with my meal at the end of it all ...
Challenge of the Day
Go to lunch with a skinny chick and have her order her food. Pay attention to what she chooses. Choose your meal similarly. Start to try and make this a habit. You can do it, you beautiful, beautiful, fellow fat chick!
Wednesday, February 13, 2013
Forgiveness
How many times have I sworn to do well and then "ruined" my diet by eating tons of food and gaining weight?
I don't know about you, but I get pissed at myself when that happens. Disappointed, yes, but PISSED OFF. I kick myself over it - why did I just do that?!? Then, for several days, I feel like crap, feel fat and wish I had eaten that salad. Ok, I never wish I had eaten that salad ... but maybe not the fries at least ... or maybe put half in a box or something and eat it later ...
So many topics come to my mind when I'm writing to you all ... there's so much in me that I want to share. But, for today, I'll focus on forgiveness. Not to those kids that were mean to you ... not that kind of forgiveness ... But to yourself.
We all screw up from time to time. Even skinny chicks sometimes shake their heads and say things like, "Wow, I'm stuffed, I just ate like a pig!" I tend to roll my eyes at them and think "Yeah, whatever, Barbie," but all I'm saying is that it's normal to over-eat on occasion.
The "on occasion" is the important part of that entire paragraph ... but I digress ... this Blog is about Forgiveness, not Moderation (that's coming up soon). If you had a friend, who had a bad day and said, "Hey let's go get some ice cream" and once at the ice cream parlor said, "I've had such a shitty day, I'm going to get 3 scoops! There goes my diet!" What would you do?
Would you be angry at that person? Would you look at them with disgust? Would you tell them that they might as well give up and never try again because they've just blown it?
Of course not. If you are a friend, you would likely laugh and roll your eyes and get your own ice cream and then let them talk about their day over some Jamocha Almond Fudge (ok, so that's MY favorite ice cream - a weakness!, so I'm assuming it sounds delicious to all of you too).
Would you assume to find this person curled up in bed the next day? Would you think, "Serves you right Fatty .... you ate ice cream." Of course not. That's ridiculous isn't it? We would never view our friends like that! We know they are a good person and that they just need to move on ...
So ... what makes you any different?
Why not have those same feelings about yourself?
Don't you deserve the right to have a bad day and talk with a friend over <name your weakness>? Does that moment have to "ruin" your diet? Mean you've failed ahhhh-gain?
No, of course not. It's one meal among many. So your splurged that day ... the next day you get up and keep going. I'll soon be writing about the steps to finding a healthier you ... steps I have discovered in my life and am using right now on my journey. I weigh 223 and I'm down from 232. It's going slowly and sometimes I screw up. But, it's still going and I haven't stopped.
I did have a couple of pre-menstrual days last week where it seemed like I could eat my arm if I had pepper, but I got through those days and kept going. I forgave myself for it. It's a good feeling that I don't have to be perfect, that I can screw up sometimes and still be a good human being. It's ok that this month is a little slower for me than last month ... but I'm still doing my steps (we'll get to those) and since I am in it for life, MY LIFE, that one meal won't really matter in the long run if the majority of my meals are on track.
Challenge of the Day
Ease up on yourself, Beautiful ... I want you to let yourself be human. You don't need to be perfect. You don't need to eat like a super model. Just be you and understand there are going to be good and bad days for you. Days when your hormones kick into gear and all you want is a mantra of "chips 'n' chocolate" and days when you're depressed and need an extra helping. The trick is that those days need to be in the minority and you need to be working the steps in the majority of your days. But, we're getting there .... so easy does it, Chick.
Oh yeah ... maybe throwing those arrogant, ignorant, mean-spirited, immature kids that made fun of you a bone wouldn't hurt YOU either. In fact, you may find some peace in the long run .... Love ya ... until next time ...
I don't know about you, but I get pissed at myself when that happens. Disappointed, yes, but PISSED OFF. I kick myself over it - why did I just do that?!? Then, for several days, I feel like crap, feel fat and wish I had eaten that salad. Ok, I never wish I had eaten that salad ... but maybe not the fries at least ... or maybe put half in a box or something and eat it later ...
So many topics come to my mind when I'm writing to you all ... there's so much in me that I want to share. But, for today, I'll focus on forgiveness. Not to those kids that were mean to you ... not that kind of forgiveness ... But to yourself.
We all screw up from time to time. Even skinny chicks sometimes shake their heads and say things like, "Wow, I'm stuffed, I just ate like a pig!" I tend to roll my eyes at them and think "Yeah, whatever, Barbie," but all I'm saying is that it's normal to over-eat on occasion.
The "on occasion" is the important part of that entire paragraph ... but I digress ... this Blog is about Forgiveness, not Moderation (that's coming up soon). If you had a friend, who had a bad day and said, "Hey let's go get some ice cream" and once at the ice cream parlor said, "I've had such a shitty day, I'm going to get 3 scoops! There goes my diet!" What would you do?
Would you be angry at that person? Would you look at them with disgust? Would you tell them that they might as well give up and never try again because they've just blown it?
Of course not. If you are a friend, you would likely laugh and roll your eyes and get your own ice cream and then let them talk about their day over some Jamocha Almond Fudge (ok, so that's MY favorite ice cream - a weakness!, so I'm assuming it sounds delicious to all of you too).
Would you assume to find this person curled up in bed the next day? Would you think, "Serves you right Fatty .... you ate ice cream." Of course not. That's ridiculous isn't it? We would never view our friends like that! We know they are a good person and that they just need to move on ...
So ... what makes you any different?
Why not have those same feelings about yourself?
Don't you deserve the right to have a bad day and talk with a friend over <name your weakness>? Does that moment have to "ruin" your diet? Mean you've failed ahhhh-gain?
No, of course not. It's one meal among many. So your splurged that day ... the next day you get up and keep going. I'll soon be writing about the steps to finding a healthier you ... steps I have discovered in my life and am using right now on my journey. I weigh 223 and I'm down from 232. It's going slowly and sometimes I screw up. But, it's still going and I haven't stopped.
I did have a couple of pre-menstrual days last week where it seemed like I could eat my arm if I had pepper, but I got through those days and kept going. I forgave myself for it. It's a good feeling that I don't have to be perfect, that I can screw up sometimes and still be a good human being. It's ok that this month is a little slower for me than last month ... but I'm still doing my steps (we'll get to those) and since I am in it for life, MY LIFE, that one meal won't really matter in the long run if the majority of my meals are on track.
Challenge of the Day
Ease up on yourself, Beautiful ... I want you to let yourself be human. You don't need to be perfect. You don't need to eat like a super model. Just be you and understand there are going to be good and bad days for you. Days when your hormones kick into gear and all you want is a mantra of "chips 'n' chocolate" and days when you're depressed and need an extra helping. The trick is that those days need to be in the minority and you need to be working the steps in the majority of your days. But, we're getting there .... so easy does it, Chick.
Oh yeah ... maybe throwing those arrogant, ignorant, mean-spirited, immature kids that made fun of you a bone wouldn't hurt YOU either. In fact, you may find some peace in the long run .... Love ya ... until next time ...
Tuesday, February 12, 2013
Judgment
It's not always like in the movies ... the popular kids huddled in a corner, openly snickering at the fat chick as she walks into the lunch room with a tray heaping with food...
Sometimes, it's an arched brow as you take a bite, someone watching as you load your groceries on the conveyor belt, that guy or girl you like that never even blinks your way or your own judgment as you stand next to someone you think is <insert what you think they are here>...
Often times, we puff out our chests and say things like, "Screw them! I don't give a shit what they think!" But, it's rare that you find someone who truly doesn't care how other people see them. We all want acceptance at some level - whether from our families, friends, co-worker, boyfriends/girlfriends/spouses. It's normal and ok to want to belong, to fit in, even to look like everyone else. For god's sake, how many people wore the "Rachel" hair cut in the 90's?? Again, people were trying to fit in, to be cool, to hopefully look like Jennifer Aniston (yeah, I tried that - it didn't work).
You may have noticed by now that we haven't talked about how much food you're eating, how much you want to lose, or how to get rid of that nasty cellulite. We'll talk about all that stuff eventually, but to me, it's not the priority. Because being heavy is not just caused by eating too much food. For many people it's caused moreso by how they FEEL than any hunger pain. Lack of self-confidence will put a doughnut in your mouth faster than any hunger pain.
I remember once when I was married ... I had brought home Arby's for my family. Beef 'n' Cheddars are sooo good - BUT sooo fattening! Argh! Well, I no sooner walked in and my husband and I got into an argument. Bitch, bitch, bitch ... then he asked for his sandwich. I remember giving him a blank stare ... I had eaten MINE ... and HIS. And truth be told, didn't even realize I was eating his when it happened. Because I wasn't thinking - I was like a machine, an emotional garbage can. So, believe me, I get it.
I really have to watch when I get emotional - when I'm PMS'ing I have to resist "chips 'n' chocolate" for a week. When I'm angry, I can throw back a lot of food without even thinking. And, in the past this has led to (of course) a binge, purge and disappointment. Know what I mean?
You may wonder what I have done about this in my life ... Well, I do my best to surround myself with people that love me. You know when they really love you because you can trust them and you know that they would never want you to hurt. Good friends and family are my supporters. They speak encouragingly to me and I do to them. My core people - Ohm-ma, Big Bit and Kat - can talk to me about anything, and I feel the same. That doesn't mean they don't talk to me with concern over my weight. It's uncomfortable, but it's never mean spirited.
When I am in situations of being around people that I have little to no control on there being some sort of relationship between us (such as a co-worker), I do try and hang with those that I find to have the qualities I want around me. And, if they hurt me, I tend to pull away and protect myself. Believe me, I can fight back with the best of them - but I'd rather just concentrate on those I love and trust, over someone who's not healthy and judgmental. Same goes for boyfriends/girlfriends/spouses/partners ... if you are not treated well, you may want to re-evaluate the environment.
In the end, value yourself enough to guard yourself. Value yourself enough to have some boundaries on the type of people you allow close enough to stab you in the back ... or hug you tenderly. Value yourself enough that when you stand next to that person with the arched brow, looking over their noses at your Oreo's, to smile or turn your back and talk to someone worth talking to. But in the end, beautiful, beautiful fellow Fat Chicks ... value yourself.
Challenge of the Day
Evaluate those people in your life close enough to stab you in the back or hug you tenderly. Are the relationships healthy? Are you valuing your self-worth and establishing boundaries to guard your heart? If you're not ... figure out WHY NOT. Until next time ...
Monday, February 11, 2013
It's ... Sabotage!
I HEREBY RESOLVE TO NEVER, EVER, FOREVER, NEVER EAT ANOTHER GRAM OF SUGAR OR CARBS. EVER!
(Sponge Bob Square Pants' Announcer voice)
Three hours later ....
Thank you, yes, I'll take a .... (skimming the menu's salad selection, ceasar (no too fattening), cobb (yeah not much of a ham person), garden (hmm, maybe but I don't like Lite Ranch) .... oh ... sorry .... I'll have a double cheeseburger, steak fries and a sundae for dessert.
Sound familiar?
Oh if I had a dollar for every time I've sabotaged myself! I'd be rich as Rockefeller.
My intentions were good - I really did think I would never, ever, forever never eat another gram of sugar or carbs IN THAT MOMENT. But will power is a weakness for me when it comes to food. And, honestly, as much as I'd like a salad ... Ok I'm lying, I don't want that salad, but that's another blog (I have an entire theory on salads) ... as much as I want to lose weight, restricting myself so severely - even though I would see results quickly - is something that my immature mind rebels against, my will power folds against and honestly, I believe some protective nature in me wants to keep me fat.
WTF?
That's right. Somewhere deep down, being fat is safe for me. I don't get asked out, I don't put myself out there, and I enjoy food as I like. If I want 3 plates of spaghetti, no one's surprised because that's what I do. And, if necessary, that's what I sneak in quick forkfuls as I clean the kitchen or whatever.
Does any of this make sense or ring a bell?
I can't believe I'm the only fat chick that does this. So that makes me wonder why I do it. Why is it safe? Where is my will power? I'm a disciplined person except in food. Why? Well, that's a good question. To be honest, I don't really know the answer. But, I do know the signs of when I sabotage myself. Usually, it's without thinking ... just jumping and grabbing something, like those damn candy bars at the head of the line at the super market strategically placed for us to grab on the way out. And, of course, they are two for a dollar, so you gotta get two. Hmm, it's a conspiracy!
As much as I joke about this, it is serious because it causes me to stumble, then gain a little weight, feel a little worse and hinder me from moving forward. So, what do you do? I can tell you what I'm doing. (Since I'm writing this blog, I guess that's the only answer right now). I've given myself a few rules - nothing too hard, but some guidelines. I won't buy those candy bars at the super market anymore. I can't say NEVER, but I can count on one hand the amount of times I've done so in the past ohhhhh, six months? Since spaghetti is a weakness of mine, I do allow myself to eat it - one plate. At first it was one BIG plate. But, slowly as I've monitored my progress on My Fitness Pal, I've been bringing that down too. And, I don't keep ice cream in the house. If I really really want some, I get a cone at McDonalds, or a small mini ice cream container from the super market.
The biggest thing though, is convincing myself that I really don't want to sabotage myself and also being accountable. I am accountable on My Fitness Pal, also accountable in this blog by my own openness, encouraged by friends and family, I measure my body once a month, weigh in once a week and put my progress out on Facebook once a month. Yikes! But, it's helping keep me honest and stay on my path. And, when I really need to, I may even look myself in the eye in the bathroom and say, "You CAN do this." I may not order a salad - ok, I MIGHT ... but it may be the cheeseburger (single) with a side salad. And if I really want that sundae, I may just get a single scoop of vanilla ice cream instead of the double dip, fudge covered, whip creamed, with nuts of course concoction I really wanted. Baby steps. Progress. Kick that sabotage crap to the curb Ladies. You can do it! And you know what? So can I.
Challenge of the Day.
Look yourself in the mirror directly into your beautiful eyes and tell yourself you can do this, right before a meal. When you order your food next time, make something - I don't care what it is - make something that is a healthier choice. Until next time ...
(Sponge Bob Square Pants' Announcer voice)
Three hours later ....
Thank you, yes, I'll take a .... (skimming the menu's salad selection, ceasar (no too fattening), cobb (yeah not much of a ham person), garden (hmm, maybe but I don't like Lite Ranch) .... oh ... sorry .... I'll have a double cheeseburger, steak fries and a sundae for dessert.
Sound familiar?
Oh if I had a dollar for every time I've sabotaged myself! I'd be rich as Rockefeller.
My intentions were good - I really did think I would never, ever, forever never eat another gram of sugar or carbs IN THAT MOMENT. But will power is a weakness for me when it comes to food. And, honestly, as much as I'd like a salad ... Ok I'm lying, I don't want that salad, but that's another blog (I have an entire theory on salads) ... as much as I want to lose weight, restricting myself so severely - even though I would see results quickly - is something that my immature mind rebels against, my will power folds against and honestly, I believe some protective nature in me wants to keep me fat.
WTF?
That's right. Somewhere deep down, being fat is safe for me. I don't get asked out, I don't put myself out there, and I enjoy food as I like. If I want 3 plates of spaghetti, no one's surprised because that's what I do. And, if necessary, that's what I sneak in quick forkfuls as I clean the kitchen or whatever.
Does any of this make sense or ring a bell?
I can't believe I'm the only fat chick that does this. So that makes me wonder why I do it. Why is it safe? Where is my will power? I'm a disciplined person except in food. Why? Well, that's a good question. To be honest, I don't really know the answer. But, I do know the signs of when I sabotage myself. Usually, it's without thinking ... just jumping and grabbing something, like those damn candy bars at the head of the line at the super market strategically placed for us to grab on the way out. And, of course, they are two for a dollar, so you gotta get two. Hmm, it's a conspiracy!
As much as I joke about this, it is serious because it causes me to stumble, then gain a little weight, feel a little worse and hinder me from moving forward. So, what do you do? I can tell you what I'm doing. (Since I'm writing this blog, I guess that's the only answer right now). I've given myself a few rules - nothing too hard, but some guidelines. I won't buy those candy bars at the super market anymore. I can't say NEVER, but I can count on one hand the amount of times I've done so in the past ohhhhh, six months? Since spaghetti is a weakness of mine, I do allow myself to eat it - one plate. At first it was one BIG plate. But, slowly as I've monitored my progress on My Fitness Pal, I've been bringing that down too. And, I don't keep ice cream in the house. If I really really want some, I get a cone at McDonalds, or a small mini ice cream container from the super market.
The biggest thing though, is convincing myself that I really don't want to sabotage myself and also being accountable. I am accountable on My Fitness Pal, also accountable in this blog by my own openness, encouraged by friends and family, I measure my body once a month, weigh in once a week and put my progress out on Facebook once a month. Yikes! But, it's helping keep me honest and stay on my path. And, when I really need to, I may even look myself in the eye in the bathroom and say, "You CAN do this." I may not order a salad - ok, I MIGHT ... but it may be the cheeseburger (single) with a side salad. And if I really want that sundae, I may just get a single scoop of vanilla ice cream instead of the double dip, fudge covered, whip creamed, with nuts of course concoction I really wanted. Baby steps. Progress. Kick that sabotage crap to the curb Ladies. You can do it! And you know what? So can I.
Challenge of the Day.
Look yourself in the mirror directly into your beautiful eyes and tell yourself you can do this, right before a meal. When you order your food next time, make something - I don't care what it is - make something that is a healthier choice. Until next time ...
Sunday, February 10, 2013
Acceptance
Hey ... who's that chick in the mirror?
I remember back in high school, feeling fat. I wasn't - I just felt that way. I was a healthy 150lbs, with rock hard and muscular legs and a nice size 11. But, I didn't like how my body was changing as I was growing up. I would scrutinize every single inch of my body and honestly, felt I came up short every time. Sometimes, I would lay in bed and feel my little belly and cry. Looking back ... OHHH to have that little belly ... and those perfect legs ...
As I got into my 20's and became sexually active, the approval of my boyfriends of my body gave me some confidence to start accepting myself. I had a short lived stint as a model which was the fairy tale Hollywood story. Unfortunately, it ended in tragedy and I never looked back. In fact, I became a binge eater for several years and to this day, really have to watch myself if I get emotional. Binging and purging became a part of my life at least once a week, if not more. (We'll cover this in its own blog one day soon.) There was some sort of satisfaction in eating an entire pizza and six pack of soda that I didn't get anywhere else. After throwing up, I'd feel shame and ... like I wasn't a good person. When I was married, my ex-husband preferred heavier women and so I didn't think twice about a second helping ... or third. After my second son, I maintained my weight at about 220lbs.
Then, we divorced. Truth be told, it was the best thing that could have happened to us and I have no regrets. We are now friends and he couldn't have picked a better wife and Step-Mom to our little boy. But, I was a single mom of two little boys and worked a lot. I'd think about losing weight and then, push it off with excuses about work, being tired, being busy, etc.
I dated someone for six years that although we didn't last, he taught me to love my body. He taught me that I was beautiful in his eyes. I was so motivated by him and by the passing of my father, that I lost 42lbs and looked great at 187lbs. I felt great, looked sexy, was confident of myself. But, things change and slowly the weight came back and I really beat myself up mentally over it.
Clothes sizes went up, as did the number on the scale and I found myself depressed over my body again. Where did that confidence go? That's what I'd begun to wonder. And, over the past year, I've been facing this part of me. And, I've found I can still be confident in my body without being size 0. I've finally accepted who I am NOW. How? Because I like who I am on the INSIDE. I'm not the best at much, but I try hard and I have a huge heart for kids, animals and those in need. I love my family, work hard and at the end of the day, feel pretty good about just being me.
You know, in my mind, I'm not fat. I'm just me. This girl going through life ... I see my reflection often and occasionally, I catch it and think, who IS that? It's certainly not the high school student I once was ... nor the model ... nor the young mom ... nor the lover ... and in the end, it's just me. And, I believe that my sense of self worth is more than skin deep. Too often we fat chicks judge ourselves for not being "thin enough" "good enough" "pretty enough" "smart enough...." you get the picture. Have you ever wondered who sets the bar of what constitutes as "enough?" I think we do that to ourselves.
But, you ask ... if you are accepting of yourself, why then are you on this journey?
Thank you for asking! I feel I have finally at just shy of 42 years old, accepted myself physically. But, along with the acceptance is also being honest. And, the honest truth is that I'm not healthy. I really don't want to die young and leave my boys alone. But, I'm also not a salad eater (that will be its own blog) and so need to find a way to become healthier in a way that is possible for me to live with. I'm fortunate that I have people in my life, my Ohm-ma and my Big Bit who care enough to sit down and talk to me about my weight, but also love me regardless of my weight. I know they worry and part of this journey is to reduce their worry.
Challenge of the Day:
So, my beloved fat chicks ... your challenge for today is to evaluate yourself. Do you judge yourself based on who you ARE or based on some skinny chick in an elevator you happen to stand next to, and feel like a football player standing there? Think of why you ARE a good person (not just look like one), think of those who LOVE you for YOU, and face that chick in the mirror. Check her out and say, "this is ME ... and I'm still kickin'. I can be better, but I'm a good person, and beautiful." Once you can reach this point, well, the rest is just gravy.
I remember back in high school, feeling fat. I wasn't - I just felt that way. I was a healthy 150lbs, with rock hard and muscular legs and a nice size 11. But, I didn't like how my body was changing as I was growing up. I would scrutinize every single inch of my body and honestly, felt I came up short every time. Sometimes, I would lay in bed and feel my little belly and cry. Looking back ... OHHH to have that little belly ... and those perfect legs ...
As I got into my 20's and became sexually active, the approval of my boyfriends of my body gave me some confidence to start accepting myself. I had a short lived stint as a model which was the fairy tale Hollywood story. Unfortunately, it ended in tragedy and I never looked back. In fact, I became a binge eater for several years and to this day, really have to watch myself if I get emotional. Binging and purging became a part of my life at least once a week, if not more. (We'll cover this in its own blog one day soon.) There was some sort of satisfaction in eating an entire pizza and six pack of soda that I didn't get anywhere else. After throwing up, I'd feel shame and ... like I wasn't a good person. When I was married, my ex-husband preferred heavier women and so I didn't think twice about a second helping ... or third. After my second son, I maintained my weight at about 220lbs.
Then, we divorced. Truth be told, it was the best thing that could have happened to us and I have no regrets. We are now friends and he couldn't have picked a better wife and Step-Mom to our little boy. But, I was a single mom of two little boys and worked a lot. I'd think about losing weight and then, push it off with excuses about work, being tired, being busy, etc.
I dated someone for six years that although we didn't last, he taught me to love my body. He taught me that I was beautiful in his eyes. I was so motivated by him and by the passing of my father, that I lost 42lbs and looked great at 187lbs. I felt great, looked sexy, was confident of myself. But, things change and slowly the weight came back and I really beat myself up mentally over it.
Clothes sizes went up, as did the number on the scale and I found myself depressed over my body again. Where did that confidence go? That's what I'd begun to wonder. And, over the past year, I've been facing this part of me. And, I've found I can still be confident in my body without being size 0. I've finally accepted who I am NOW. How? Because I like who I am on the INSIDE. I'm not the best at much, but I try hard and I have a huge heart for kids, animals and those in need. I love my family, work hard and at the end of the day, feel pretty good about just being me.
You know, in my mind, I'm not fat. I'm just me. This girl going through life ... I see my reflection often and occasionally, I catch it and think, who IS that? It's certainly not the high school student I once was ... nor the model ... nor the young mom ... nor the lover ... and in the end, it's just me. And, I believe that my sense of self worth is more than skin deep. Too often we fat chicks judge ourselves for not being "thin enough" "good enough" "pretty enough" "smart enough...." you get the picture. Have you ever wondered who sets the bar of what constitutes as "enough?" I think we do that to ourselves.
But, you ask ... if you are accepting of yourself, why then are you on this journey?
Thank you for asking! I feel I have finally at just shy of 42 years old, accepted myself physically. But, along with the acceptance is also being honest. And, the honest truth is that I'm not healthy. I really don't want to die young and leave my boys alone. But, I'm also not a salad eater (that will be its own blog) and so need to find a way to become healthier in a way that is possible for me to live with. I'm fortunate that I have people in my life, my Ohm-ma and my Big Bit who care enough to sit down and talk to me about my weight, but also love me regardless of my weight. I know they worry and part of this journey is to reduce their worry.
Challenge of the Day:
So, my beloved fat chicks ... your challenge for today is to evaluate yourself. Do you judge yourself based on who you ARE or based on some skinny chick in an elevator you happen to stand next to, and feel like a football player standing there? Think of why you ARE a good person (not just look like one), think of those who LOVE you for YOU, and face that chick in the mirror. Check her out and say, "this is ME ... and I'm still kickin'. I can be better, but I'm a good person, and beautiful." Once you can reach this point, well, the rest is just gravy.
Hi Fellow Fat Chicks,
Yes, I use the word, "Fat." I don't use "heavy," "healthy," "husky," "big boned," "thick" or whatever else you may call it. I was never "thin," "slender," "waif-like," or "skinny". I was somewhere in between. But a traumatic event in my life started me down a path of excuses, shame and denial. Two babies later, I was hitting just over 200lbs. A divorce later and honestly, I just didn't care. And, at the height of my weight, I weighed in at 232lbs last December, 2012.
I found myself heavier than I had ever been. My blood pressure was so high, I was having migraines and bloody noses. I also have Sleep Apnea and use a sexy little CPAP machine every night when I go to bed. My size was 18/20. And, as much as I thought, oh I look fine, when I finally broke down and measured my body on 12/07/12, I cried. It's hard to feel sexy when you look like Alfred Hitchcock's silhouette.
Thus began my quest to find a healthier me. Note, I didn't say a skinnier me, or sexier me, or thinner me ... been there, done that, right? What I'm looking for from myself is to make changes in such a way that I can live with them. You won't find me eating celery and carrots all day. Goodness, who does that? I want to eat real food and a good amount. You won't find me eating 300 calories a day either. And, you won't find things happening quickly for me. My goal is 3-5lbs a month. That's pretty small, but even if I only lost 3lbs a month, I'd be down 36lbs by Christmas and under 200 for the first time in a long time.
I've learned a lot over the years about health, exercise and weight loss. And, in this forum, I'll share with you all. My hope is that something will click for you too. That you will be motivated, encouraged and possibly head off into your own quest.
Of course, Disclaimer! Disclaimer! Disclaimer! I am not a weight loss expert. I am just a regular girl wanting to make a change I can work with. I don't relate to the hard bodies who sell books on weight loss ... I just don't. They are not in my head, I am. I am not a Doctor either. I am working WITH MY DOCTOR on my health. What works for me, may not work for you. So, if you decide to start on this quest, please make sure and consult your doctor.
If you would like to share this journey with me, please follow my blog.
Thank you,
Beth
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