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It has been a long journey for me and this weight management thing, overweight since i was 11 yrs old. I am 20 years old now, 5ft 0 inches, currently weighing 159 lbs, that's quite a bit for someone of my height (Body Mass Index approx. 31 = OBESE)... I did a sort of no breakfast and lunch thing when I was about 15-16yrs. Lost about 6-7 lbs (i was then 'down' to 136 lbs) and kept it off for one year, then i started putting on weight slowly each year as soon as high school was over. My major is Nutrition & Dietetics. Now older, wiser, and well read, I am making a serious commitment to loose and keep it off for the rest of my life. I have to make a concerted effort while I am still young and have the physical ability to become healthy once and for all. I am now beginning my journey. My goal is not to expect a weight loss of ANY MORE THAN 1-2 LBS PER WEEK and HAVE A CALORIC INTAKE OF 1,200 -1,400 kcal PER DAY, WITH EMPHASIS ON HIGHER FIBER CONTENT. Also, not to eat past 7:30 pm (help me!!!) I am going to read the following books recommended for persons who have problems saying no to food, even though they know that it's not good for them: 1. Losing weight for good: developing your personal plan of action by Lawrence J. Cheskins, M.D.(Head of Weight Management Clinic) published by John Hopkins University Press 2. Outwit your weight: fat proof your life with more than 200 tips, tools and techniques to help you defeat your danger zones by Cathy Nonaswith (Registered Dietician, MSc) et al 3. Any fitness book written by Denise Austin.... she is the only SANE exercise instructor that is suitable for women, especially women who are not inclined to exercise, or those who just don't like to or WANT to. Attempted sub-goal for the period till December: 5 LBS!!! My ultimate goal is to reach my ideal weight of 118 lbs.... but let's just take it one step at a time. I am my personal experiment.....lets see how this turns out...... Folks feel free to reply to me if you attempt to read the books that I recommended above, they are all HIGHLY recommended by my lecturer (a Dietician) and they all are GIMMICK & QUACKERY-FREE guides to lifelong weight loss and fitness for life. |
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Mini-Goal #1 I've learnt to stop my hunger pangs after 7:30 pm by eating hot oatmeal made with skimmed milk shortly after dinner. (See tips and tricks message board for data, explanation and recipe) And hey mini-goal 1.5......i've upped my calcium intake too!!! (i soooo needed to get more calcium in my diet!) On my way!! a lot small successes go a LONG way, and stick with you for a life-time! |
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Mini-Goal Posting #2 Learning from the Journey: It may sound like small stuff to some people, but it's almost a month now and I actually stuck to my commitment to change my life. During this month, I've accomplished 5 things: 1. I have in no way conquered my night cravings, but for at least 80% of the month I resisted my urges to nibble by drinkng lots of water, and envisioning a new, healthier me. Or, I make low-sugar, low fat oatmeal, only if I'm really tempted to munch. 2. I have lowered my daily caloric intake to 1,714 kcal. I thought I could have survived on the 1,400 kcal; far less the 1,200 kcal diet! Well I guess everyone's different. For the time being, i'll keep it like that, until, i'm ready to further evolve. 3. If I couldn't stick to the 1,714 kcal reducing diet, I at least maintained my weight by eating no more than 1,964 kcal per day. 4. If for some reason, I went over my allotted calories for the day, I tried to avoid my extra muching from ending up on the scale by taking in at least 250 kcal per day till the munching calories were burnt off (usually for 2 days). 5. I am actually including more green leafy vegetables as well as fruits into my diet, and utilising whole grain foods such as whole grain bread and shredded wheat (frosted beacause i don't really eat refined sugar anyway) to stave off hunger pangs. 6. I actually said "no" to persons offering me foods that were of detriment to my weight maintenance/weight reduction diet. Okay, that's all for now. I feel GREAT! YAY ME! |
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|  0 recommendations | Message 4 of 14 in Discussion |
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Guess I got a little carried away there.... # 4 really was meant to stated : "If for some reason, I went over my allotted calories for the day, I tried to avoid my extra muching from ending up on the scale by taking in at least 250 kcal LESS per day till the munching calories were burnt off (usually for 2 days). Oh yes, I forgot my other accomplishment... 7. I was able to see the error of my ways by keeping a food diary for an entire 2 weeks without fail. By seeing exactly what I eat, it just happens that I am less tempted to eat more than i'm supposed to. Apparrently, I think before I started this, I used to be eating on average about 3,000 kcal daily! WOW!! For the past month, because I enjoy eating so much, I preferred to drink water as my only liquid, rather than juices. I was able to use those extra calories to enjoy eating! (healthfully of course: low saturated fat, extra fibre, good quality carbohydrates, and I love my chicken and fish, yum!) In the future, I will attempt an exercise program which I would be able to use in the long-term, whether, rain or shine, sun or hail. I intend to start as soon as my end-of-semester exams are over. So... Final tally: Net accomplishements: 7 |
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Mini-Goal Posting # 3 Learning to roll with the punches... no miracles, but I'm getting there!!! 1. Started exercising Jan. 8th, 2006..... My regimen consists of stretching exercises for 5 mins, then light weight training for 10-15 mins, followed by cardio on the elliptical (low resistance) for 15-30 mins. <o:p></o:p> <o:p></o:p> I alter/truncate this regimen down to a total of 15 mins, when I'm really pressed for time. <o:p></o:p> <o:p></o:p> I exercise on my own, at home, using this regimen 3-4 times a week. 2. I joined a formal gym, so that 2 out of the 3 or four days I can now do either weight training for 45 minutes or full cardio for 1 hour. 3. Since I started exercising, I lost 2.5 lbs!!!! Sept 2005 - Dec 2005 : Maintained weight at 159 lbs Jan 2006 : Currently weigh 156.5 lbs 4. I'm becoming a whole lot better at controlling myself from "pig-out" episodes. I also get in at least 2-3 servings of fruit per day. I include vegetables wherever I can.... lots and lots of lettuce on the turkey burger, with half a small cucumber, onions, u name it, i can stack it! Oh yea, I stuck to my approx. 1,700 kcal plan! On another note, my motivation is through the roof right now, and the book Outwit your weight: fat proof your life with more than 200 tips, tools and techniques to help you defeat your danger zones by Cathy Nonas (Registered Dietician, MSc) helped me to keep motivated and taught me important things about learning how to control myself.... I can now say, even though I am on "a diet" I know I can still have a cookie, but just one..... I can have a doughnut.... but just half, or maybe a quarter, and still feel satisfied without inhaling the contents of the pantry and refrigerator. However, I am still wary of those who say "Have a cookie or two"......sometimes, you just have to know when to say "NO!" |
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| | 0 recommendations | Message 8 of 14 in Discussion |
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Mini-Goal Posting # 4 Nothing to loose....... oh yea I do!! Weighed in on Thursday 16th February 2006 at 155 lbs. Weight loss since last weigh-in: 1.5 lbs Total Weight loss thus far since I started excercising on Sun 8th Jan. 2006
(5 weeks ago): Start: 159 lbs Current Weight : 155lbs Weight loss thus far: 4 lbs |
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Mini-Goal Posting # 5 Dieting alone to loose weight sucks, cuz u always eventually get hungry again Weighed in on Thursday 23rd March 2006 at 151 lbs. Weight loss since last weigh-in: 4 lbs Total Weight loss thus far since I started excercising on Sun 8th Jan. 2006
(10 weeks ago): Start: 159 lbs Current Weight : 151lbs Weight loss thus far: 8 lbs I really struggled this month because I had quite a few fast food Fridays. However I guess i still managed to loose weight because I maintained my exercise regimen (except for one week) and also watched my portions of pizza, chinese take-out and KFC fried fish sanwiches. My cravings were also almost out of control; I could barely restrain myself from eating that tempting chocolate-vanilla bunt cake in the fridge..... so I didn't!! I HAD myself that cake. I cut a slice..watched it, then cut the slice in half... asked myself if I really needed it and I ate just that little piece and I put the other half away. |
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Mini-Goal Posting # 6 Diet & Exercise Program Lapses....BUT I AIN'T GONNA CRY ABOUT IT NOR GIVE UP! I ACTUALLY MAINTAINED WEIGHT!! Weighed in on Monday 8th May, 2006 at 151 lbs. Weight loss since last weigh-in: 0 lbs Total Weight loss thus far since I started excercising on Sun 8th Jan. 2006
(21 weeks ago): Start: 159 lbs Current Weight : 151lbs Weight loss thus far: 8 lbs The month of April had been a struggle because I was busy preparing for exams...which were in May. I had only gotten in about one solid week of exercise. My eating hasn't been fantastic either. I started back exercising on May 8th, 2006 (the very day, and a few hrs. my last exam was over!). So far, I was able to get in about 2.5 weeks of my exercise routine in, but I stopped abruptly to take up a temp. job which started last week Wedesday (26th May). I'll be done working this Wed. and i'll be back on my routine again. Also, I got my eating back on track this month of May. I reviewed my "FOOD TOOLS" to help control my eating behaviour and now i'm back in business. |
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Mini-Goal Posting # 7 Diet & Exercise Program Lapses....again... and other obstacles... Weighed in on Saturday 29th July, 2006 at 150 lbs. Weight loss since last weigh-in: 1 lb Total Weight loss thus far since I started excercising on Sun 8th Jan. 2006
(36 weeks ago): Start: 159 lbs Current Weight : 150lbs Weight loss thus far: 9 lbs This month, I just started vacation, we went to the beach etc. My mom however makes stupid remarks about my weight and passes them off as jokes. I just felt very low for some time. I mean, it really hurt...after all of my committment to my program of exercise and healthy eating (for the most part of the year anyway..), it felt as if it was all to naught in her eyes. Later on, I rationalised that she was apparently projecting feelings about herself, onto me, as she often told me that she was frustrated that she couldn't get motivated to exercise. Well, now I just got into a temp job and there is a gym for the employees to use, so I'm trying to see to it that I utilise the facilities. I'll try harder to not let certain people phase me in the future. My aim is to ideally lose at least 3 lbs by September 4, 2006. |
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Mini-Goal Posting # 8 I am now a Second Year Nutrition & Dietetics Student!! Weighed in on Friday 15th Sept, 2006 at 145 lbs. Weight loss since last weigh-in: 5 lbs Total Weight loss thus far since I started excercising on Sun 8th Jan. 2006
(45 weeks ago): Start: 159 lbs Current Weight : 145 lbs Weight loss thus far: 14 lbs My aim was to ideally lose at least 3 lbs by September 4, 2006. But I lost 5 lbs instead!! Weird, cuz I didn't end up going to the gym, because, as a temp, apparently you don't have that right. I however didn't do any dieting, I ate as usual. I did not restrict my choices nor my portion sizes too much. I however always ensured that I had a high fibre breakfast every morning for the month of August. My rationalisation is that all those past months in the gym helped me to speed up my metabolic rate due to my increased muscle mass. I started back gym this month, I've been there for at least 3 times thus far. I intend to go more often (like 3 times per week); now that I have properly got settled into my new semester. |
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Mini-Goal Posting # 9 Up & down I go...where does it land?.....nobody knows! LoL One foot in the wagon & one foot out... Weighed in on Tuesday 13th February, 2007 at 151 lbs. Weight loss since last weigh-in: 0 lbs...cuz whoops! I gained 5 lbs? Total Weight loss thus far since I started excercising on Sun 8th Jan. 2006 : Start: 159 lbs Current Weight : 150 lbs Weight loss thus far: 9 lbs Well....this semester was beyond crazy.....I had a total of about 15 course work assessments (tests, projects, term papers, field research) and I think I was letting it all get to me. I ended up having no choice (yea, I know...there's always a choice) but to cut gym in order to catch up with all the school work. I didn't formally exercise in 6 weeks! And I'm starting to feel a change in my body.....and I don't think that's a good feeling though. But hey! Look up right? Who says I'm ready to fall? NOT ME! In my mind, I have a feeling that I probably may not ever reach a "typical dress size" but I know in the long run I'll be healthy, feel great and look marvellously toned! My greatest goal is to reach a healthy weight range....at least get to 125 lbs. When I get there...I hope to stay there for a while, and when I get the hang of maintenance...I'll see where I go from there! So...my plan from next week: - Start attending the university gym again. (3 TIMES PER WEEK minimum)
- Refresh myself on my own personal "Food & Exercise Tools".
- Remember to be calm....don't let work overwhelm me to a point where I feel that I don't have time to nurture & treat my body well (my hair is starting to fall out!! *GASP*)
So, for whoever may read this....thanks for hearing me out....I feel a lot better now that I was able to rant & rave about my life! And I I hope someone could help keep inspired about getting fit too. |
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