The fact that my scale has not budged in ten years is beyond frustrating.
That being said, regardless of the weight, I am the healthiest I’ve been in those ten years. With medication, I’m controlling chronic illnesses: asthma (I’ve had it since being a teen) and my thyroid disease (discovered in my late-40s). I regularly attend meditation, yoga and for my recent birthday I ordered a Bowflex TreadClimber (which I’ve wanted to do for some time) for the winter days I don’t feel like navigating the icy sidewalks. I eat a well-balanced diet, get as much rest as any menopausal woman can manage and drink as much water as I can in the course of a day. I do not eat overly processed foods and do the majority of cooking at home from scratch with simple and tasty ingredients. The pain of the last couple of years is gone, too.
It’s time for me to focus on weight loss.
I feel like I’ve hit a wall. I’m tired of being frustrated. I am really tired of being fat-shamed. I can only control myself and not anyone around me, so, I’m declaring here, now, my final 100% effort to lose weight. First goal: 20 pounds. Then we’ll see where we go from there.
I have to strip things down and make them:
To do that I’ve put together a program which has been input into my iPhone – with reminders. Why? I’m an eat-to-live not a live-to-eat person. I really do need reminders to get my head out of the computer, put the laundry down, take a break from my research:
EAT all meals on a regular schedule
- Breakfast – 7:00AM – Berry or Green Smoothie
- Lunch – 12:00N – Soup, Crackers, Cheese & Fruit or Leftovers (double veg)
- Dinner – Before 7:00PM
SNACK on healthy foods on a regular schedule
I think the key is for me to always have portable snacks available: KIND bars, apples, Greek yogurt, almonds, peanut butter, mixed seeds or nuts, green juice, air popped corn. No bananas or eggs in the diet any more – highly allergic to both!
Take time to pack up something if I’m going to be away or in the truck for any significant length of time
- Snack 1 – 10:00AM (Protein based)
- Snack 2 – 3:30PM (Protein + vegetable + carb)
- Snack 3 – 8:00PM (Protein based)
DRINK more water
Another thing I’ve gotten away from over the last few months is drinking enough water. I really do feel the difference when I drink enough and have to hydrate more. I’ve downloaded the iDrated app and I do believe it has helped.
PORTION meals to include double green vegetables
I’ve developed a monthly menu which includes plenty of meals, but also opportunities to experiment and go out. Palate deprivation will not work but portion control will.
Each meal has some form of protein – chicken thighs being the most universally accepted. Regardless of the meal, each will be accompanied by some form of vegetable – specifically green – that will be roasted (aka, guaranteed consumed). Asparagus, broccoli, brussels sprouts, zucchini, bok choy and the occasional acorn squash and beets.
WEAR my FitBit and walk at least 10,000 steps a day
It seems easy enough, but I forget it in the charger at least 2 or 3 times a week! It doesn’t stop my moving, it’s just frustrating that it’s not reflected anywhere 🙂 Though the flex does not record it, I climb at least 10 flights of stairs each day. Sleep is important and I love that it will track it for me.
MOVE for at least 10 minutes on every hour
I had turned them off, but I’ve re-entered “reminders” in my iPhone. Yes, this is excessive! BUT on those days – or hours – I can’t think of what to do it will be automated so I won’t have to think at all. I want to see what “sticks”. On those days I move once more than I did the day before, that will be a win.
AVOID excess sugar, excess fats, excess anything
I am an abstainer, not a modifier. What this means is I have to give up things rather than curb them. This may be the hardest part of losing weight. Not the reduced sugar and fats, but I’ll have to quit my evening wine!
SLEEP a minimum of 8 hours every night
- Go to bed at a consistent time: 10PM wind-down, 7 days a week
- Wake up at a consistent time: 6:00AM, 7 days a week
* * * * *
It’s a lot of stuff, but it is simple, consistent, efficient and automated. NOW I JUST HAVE TO DO IT! I really think that if there is a formula for me to not just feel healthy and strong but to also lose weight, this is the way to go.
What works for you to maintain/lose weight/keep fit/feel healthy? Please share your insight!