All Things In Moderation

…….. and moderation in all things .

Archive for the ‘diet’ Category

I Can’t Beleive It Is The End Of The Week Already !

Posted by Susan on August 6, 2009

Tomorrow is my favorite day of the week !!!!! I can hardly believe how quickly this week has flown by ! I honestly don’t have much to report .

Food has been good . I have tried the 3 meals a day, and was doing well until today when around 10:30 and I was hungry so I broke into my lunch and ate the fruit intended for my lunch ! That’s OK though as long as I am eat because I am hungry and nothing else !

Workouts have been great. Cardio cards are workout out well. Today I did 30 mins. of walking on the treadmill on an incline …….My butt is still screaming for mercy ! Great workout !

Other than that, nothing exciting or different. I am tired and ready to catch some ZZZ’s !

Posted in diet, exercise, sleep | 2 Comments »

Ready For A New Week

Posted by Susan on August 2, 2009

Monday Mini-Goals :

  • Eat 3 meals a day : I am trying something a little different this week. I have been doing the 3 meals/2 snacks thing for a while now. I feel like I am eating , not because I am hungry, but more like because I am supposed to ( I am used to the eating every 3 hour rule). I want to experiment this week and see if I can train my body to eat just 3 good meals and see if it works. I am afraid the snacking will end up being my undoing. It gets out of control very easily for me.
  • Get to bed on time : This is something that is very easy for me in the winter months, but summer, with it being warm and lighter out later, it has been more of a challenge. Especially on nice evenings. I need to be in bed at my usual time, no ifs, ands or buts this week.
  • Get in my water : I will say 3 out of 5 days at work I get it in, but if I am busy, the water suffers. I need to make a conscious effort to get it in every day this week.
  • Take a multi-vitamin every day : This is something I always did, but this lately I don’t even think about it ! I need to put the bottle on the table so when I have breakfast in the morning it is right in front of me , so I remember to take it !
  • Absolutely NO food after dinner: Big problem lately ! I just finish dinner and an hour later I am picking ! This week I will not pick after dinner. I am not even hungry. I do it out of boredom? I was really good about it when I was trying to reduce my weight, but now that I am maintaining I have this warped sense of it being OK. It is not OK, and it was one of the things that got me up to 210 lbs. in the first place ! This week I end the cycle before it gets out of control !
  • Work out every morning : Something I do anyway, but it doesn’t hurt to make it a goal. It is a something I need to continue for the rest of my life so I may as well include it !
  • Continue “On Program” mentality: Lately I have kind of slacked off on the “on program” way of thinking. I have sort of allowed myself to relax , which is a good thing in some ways, but I need to remind myself that there will never come a day when I can just be mindless when it comes to food. I am still on program and will always be ……. it is just not a weight loss program. If I want to keep this weight off , I need to adopt the same attitude toward eating as I have toward exercise. I will always have to keep things in moderation, I will never again be allowed to eat a whole box of “Little Debbie” snack cakes (or two) and have it be OK ! Yes I will over eat, but that has to be the exception NOT the rule !
  • Mix up cardio workouts: (Check out tomorrow’s blog post to see how I plan to do it!)

These are the points I am going to concentrate on this first week of August. I think writing them out and posting them will help keep in accountable. I also find that writing them down gets them out so I can see them and helps ingrain them into my mind ! I am one of those crazy people who writes out shopping lists and then leaves them home on the kitchen table when I go to the store. But I always find that just writing them down usually helps me remember everything (almost) I need !

Posted in diet, exercise, goals, workouts | 1 Comment »

Getting Real

Posted by Susan on July 25, 2009

I try to stay positive when writing blog posts, but some days I am just not feeling it ! Like the past few days for instance. I usually don’t blog on days like this because I don’t want to be a downer. I gave it some thought and decided that having negative feeling is just part of life and definitely part of the whole weight loss/maintenance journey so I may as well get real and let it all hang out ! So here goes !

I am really ticked off ! I am up 3 pounds as of this morning and have no idea why ! I am working out as usual and have been actually pushing myself harder than ever ! I have been eating great ! I did change things up a bit , but for the better ….. or at least I thought.

As I’ve mentioned lately, I really wanted to start replacing some of the processed foods in my diet with more whole foods. I’ve exchanged my usual lunch of a sandwich and baby carrots with a salad chock full of raw veggies ( broccoli, carrots, squash, spinach, leafy greens) and protein ( chick peas, seeds, tuna or salmon) and I’ve exchanged my snacks, usually 100 calorie snacks, for fresh fruit.

I am actually eating the same amount of calories as I was when I was trying to reduce my weight ! And STILL my weight went up this week !!!!!!!!!!! I am getting in all of my water, and I active all day long, what’s the deal !

I am angry and frustrated ! I make healthy changes and gain weight …… it just doesn’t make sense to me. I do notice some things about the diet change though. For one thing, I am a lot more bloated and gassy than usual, but I just figured my body was adjusting to the changes, which is to be expected. I also ” go ” a lot more . ( Sorry for the TMI) But I would think that would be a good thing !

I’ve done some research and I’ve talked to some people about what is normal weight fluctuation. I was told and read in numerous articles the 5 pounds is normal. To me , 5 pounds is a bit much. I worked my butt off to get that last 5 pounds off ! For the past 7 weeks I have gone no higher than 142 , even after a splurge. When the scale said 143 this morning my heart sank.

Am I being stupid here and just panicking? Or should I be nervous about this? All of the the calorie calculator I’ve plugged my number into (height, weight, age) say I should be eating 2000+ calories a day. Here I am eating no more than 1600 and I am gaining. I was beginning to think maintaining was easier than I thought it would be …… now I am rethinking that, big time !

Posted in diet, exercise | 2 Comments »

Weekly Weigh In : One Month of Sucessful Maintenance !

Posted by Susan on June 27, 2009

I’ve done it ! Inspite of a few meltdowns , a few indulgences, and continued determination to not be one of the millions of dieters who reach goal weight and gain it all back , I’ve done it ! I think that I’ve finally found the formula that works for me , and feel more relaxed and confident that I can do this for the long term.
I’ve continued workout 6 days a week , plus an active rest day. I am eating no more than 1800 calories a day, and as it turns out, it is plenty of food. I am allowing for indulgences here and there but planning it out and lightening up calories the next day or two to make up for it. All in all I am feeling like maintenance is something I will be able to manage.
Whew ! What a relief ! I was really worried about it, as you can tell by all of my prior desperate posts. This is a tough transition, but I’ve learned a lot this month, and I think I’ve gained some knowledge about my body and what works best for it. Such foreign territory ! But it is all good. I am doing it, and slowly but surely becoming more confident with it.
But no matter what , the one thing I will never do is stop being mindful , stop paying attenetion, and stop planning ! I will also never stop working out and staying as active as I can during my days, get plenty of water, and get plenty of sleep. All healthy habit that I started when I began this journey, ones that I plan on keeping up for life. It is a choice.
I may have a little something exciting to report later……………I am not sure it will pan out today but I will keep you posted !

Posted in diet, maintaing weight loss, weigh in, workouts | 1 Comment »

A Sigh Of Relief !!!!! Ahhhh!!!

Posted by Susan on June 19, 2009

Thank heaven’s it is FRIDAY !!!! This week has been rough , but now it is over and I am sooo glad ! I am ready to head into a new week , (after a nice relaxing weekend) with a better attitude and less negativity……….. I did much too much whining last week and for that I am really sorry. Was it the weather? The constant dark rainy days with no sunshine? Was it hormones kicking up a fuss? Or was I just being a big old baby ? (Yeah that’s it !)

Anyway , I am feeling hopeful and looking forward to an early bedtime, and an early start to my day tomorrow. I think I just may have found my “magic number”. By that I mean I think I’ve found the calorie number that will keep my weight steady. I will know better tomorrow when I do my weekly weigh in.

I have been doing a lot of thinking about the whole weight loss thing. I used to think I had it all figured out. The best way to lose the weight. But what I am realizing is I only figured out the best way for ME ! There is no perfect way. No “one size fits all” solution. We are all so unique, our bodies so complex and individual. What works for me may not be the answer for everyone else. I believe all diet plans work, as long as it is something that fits into your lifestyle, and as long as you are consistant. The same goes for exercise programs.

Maintaining, I am realizing is kind of the same. I need to follow a path that works for me. I need to relax , and stop all the needless drama. Just as I found what worked for me to lose the weight in the first place, I will find what works for me in this phase of journey as well.

I never expected the emotional stuff that goes with this phase. I never expected to feel so out of control. But I need to be rational about this. I am not going on mindless binges, like I have in the past. I am not stuffing myself with baked goods and candy. I am just upping my calories a few hundred here and there. I am not going to step on the scale tomorrow and see that the extra 1/2 a rice cake I just ate caused me to regain all the weight I lost.

I am tired of thinking about it all the time. I’d originally said that I wanted to maintain my weight , and life my life at the same time. I am going to try to focus on that instead of the daily scale number.

So I have a full day planned for tomorrow so I am off to bed ! Hope everyone has a great Friday !

Posted in diet, exercise, fitness | 2 Comments »

Day Trip

Posted by Susan on June 2, 2009

This morning I got up at 5am to get my workout in before we went away for the day. I did 30 min. of circuit training, and 30 min. HIIT on the treadmill. Then I got myself ready to get on the road.

Our destination for the day was Mystic , Connecticut. It is about 2 hours away from home on the coast of Connecticut. On the way we stopped at this cute little diner. I had 1 egg , 1 slice of cheese, and one slice of ham on an english muffin. I aslo had a bite of Matt’s home fried potatoes! (YUM!)

That meal pretty much held me for the entire day ! I packed snacks just in case, we ended up breaking into them on the ride home.

We first stopped in this cute little town called Stonington. Matt went there for work a few times and told me all about it and I really wanted to visit it. It was quaint and beautiful. Right on the ocean, definately my kind of town ! It was a perfect day today , aside from the wind. We stopped and walked the beach and took tons of pictures.

Then we were off again ! To Mystic. Our first stop was the Mystic Aquarium. We’ve been there before with my niece Kate, and always wanted to go back. We had fun wandering around all the exhibits, and watching the whales, and seals be fed.

From there we went to the Mystic Seaport. That was beautiful. Like stepping back in time. It is a huge museum, a recreation of a fishing town that was once there in the 1700’s. We walked all over and visited all the exhibits, went on all the refurbished fishing boats.

My husband is a history buff, and loved it ! I loved looking at the homes that were furnished as they would have been during that period of time. the entire place was magical.

We had a great day ! When we got home we did some more work on the yard. It’s really coming together and I am so happy ! We bought our house from an older couple who didn’t do much with the yard. It looked really shabby. I am really happy with all the progress we have made.

Tomorrow is our 2 year wedding anniversary! We have a special plan to celebrate the day, and I am looking forward to it !

Today was ok food-wise, until tonight. Sunday I bought some trail mix and tried some. Well trying turned into going overboard. I ended up throwing it out. I am not over my calorie range for the day , but I could see myself stepping into the danger zone and I just could NOT let that happen ! I have come way too far to fall back into bad habits !

I am really finding this balance thing tough. I feel weird upping calories, I am nervous about it. I am not even sure what I am doing ! Ugh ! Dieting was so much easier !

Posted in diet, fast food, maintaining weight loss | 2 Comments »

Weekly Weigh In : GOAL !!!!!!!!!!!!!

Posted by Susan on May 30, 2009

I did it ! Can you beleive it ???????? I hit it exactly ! I lost 2.6 lbs. this week making me 140 lbs. It is early Saturday morning and I am slightly in shock but extremely happy all the same !!!!
Wow ! I have been working on this since I got engaged in 2006. At the time it seemed like every pound I lost was just a drop in the bucket …….. a gigantic bucket ! I struggled , I made mistakes , I stopped and started, for 3 years. It wasn’t until the begining of this year, 2009, that I “got it” ! Finally ! Now I am doing a workout I love , and eating food , and not depriving myself , and everything has changed !
I know this sounds dramatic , but losing this weight has completely changed who I am . For the better ! I feel a shift in , not only my body, but my mind. I am different, and I like it !
Now I enter the next stage of my journey……..maintaining my weight and living my life using all the tools I’ve gained in these past 3-4 years . I feel as though I know what works , and what does not work for me. I feel differently toward food and exercise.
On to a whole new adventure ! I am up for it, and I plan on making it work !!! Here are my Goal sats for this week :
Weight : 140.0 (2.6 lbs.- Loss !!!!!!)
Fat % : 30.5 ( 30.5 – Loss )
BMI : 20.8 (o.4 – Loss )
Stay tuned as I figure out maintainance ! I am sure I will experience tons of ups and downs , because I have literally never done it before ! As of today (and for the next 2 weeks ) I am adding 200 calories to my daily total. That will bring me up to 1700 calories per day . It is kind of scarey , but I am just experimenting here. These calories will not be cake and cookie calories !!!! ( I wish !) They will be healthy calories in the form of fruit , veggies, whole grains, and protien. I will continue my workout programs 0f circuit training, SS cardio and HIIT mixed, and active rest days. Let’s see what happens !

Posted in diet, exercise, maintaining weight loss | 7 Comments »

Saturday Morning Weigh In :

Posted by Susan on May 23, 2009

Wow ! I am so close I can almost taste it !!!!!!! I am a little more than 2 pounds away from my goal weight !!!!! A part of me is estatic, another part of me is shocked, and still another part of me is scared to death of the hit or miss challenge of maintaining this weight loss long term !

I was hoping that I would be at goal wieght by my 2nd Wedding Anniversary , the first week of June. We are off that week and it would be nice to be in maintainance mode by then. I thought it was a long shot, but now I am not so sure ……. it may be a possibility. I guess we shall see.

I added extra exercise to my life the past few weeks in the form of both SS and HIIT. I do some form of HIIT every day , either on the spin bike or the treadmill for 30 min. I also added extra SS cardio on Saturday mornings and Hiking on Sundays. It seems to be helping the scale move toward my goal.

I also added some extra calories to my diet . That is the biggest fear I have about maintaining. Adding calories ! I have a really strong “diet” mind set and now I have to relax it a bit ( not too much though! ) . I know that as long as I keep working out I will be able to eat more, but the thought of adding calories is scarey. I read somewhere to add 200 calories every 2 weeks. I am supposed to need a little over 2000 calories to maintain 140 lbs. that seems like a lot but if you think about it it really isn’t , I guess. I am active and plan to keep up the activity indefinately . I have that ingrained in my head right now! Keeping up the wokouts is the price I have to pay to keep the weight off. One hour a day , that’s all. Everything in life comes with a price , and working out is my price. That’s all there is to it ! Here are my stats for this week :

Weight : 142.6 ( 2.4 lb. Loss )

Fat % : 30.7 (1. Loss )

BMI : 21.2 (o.4 Loss )

Posted in adding calories, diet, weigh in, weight loss, workouts | 4 Comments »

Today was the day !

Posted by Susan on May 22, 2009

I know this is going to sound completely insane , but I agonized much of last night about this whole Casual Friday thing at work, all night last night ! I mean I tried on clothes , tried them on again , and tried them on yet AGAIN before going to sleep ! Crazy right? I’d pretty much decided that I was not ready for my “big reveal” at work quite yet and I would wait on it for now.

This morning while I was on the treadmill doing my interval training I said to myself……Oh what the heck ! Just do it ! What is the worst that can happen?????? Well, I’d already had the worst happen……8 years ago I wore jeans to work and was told by one of my co-workers I looked alot bigger in jeans than she thought I would ! Nothing could compare to that horror show !

So I got dressed in my jeans (goal jeans that is), and wore a simple t-shirt, ( we were having a Memorial Day picnic today) and sneakers and just got in the car and went ! Ok well, I was sweating on the way, stomach in knots, almost afraid to get out of the car , but I did it anyway !

I walked in and one of the night nurses on duty said to me……wow you are skinny ! That set the tone for the entire day ! People noticed and complimented, congratulated, and some even asked me what I did to lose the weight. When you wear big baggy srcubs everyday, no one can really tell what your body looks like under them. It felt good to be able to say I worked really hard for it ! Because I did !

In my head I know that I don’t need any validation for the hard work I’ve done , but I won’t lie ! It felt great to have it anyway ! It may have been silly to be so nervous about showing off all my hard work and effort , but sometimes I wonder if my eyes really see what is there. I was so afraid that I didn’t look like I thought I did and that I would look foolish !

It was a nice day for me. It helps keep me motivated , and I think I may have helped inspire some people along the way. Some of my co-workers expressed an interest in getting into working out , watching portion sizes, and counting calories. That would be pretty neat to be able to make a difference in someone’s life , I think !

So, needless to say ,I accomplished one of my (silly) goals of finally wearing jeans to work on casual Friday ! And I faced a fear . As stupid as it may sound, I was really scared this morning ! I am glad I didn’t give in to it and took a risk !

Posted in diet, fear, risk, skinny jeans, weight loss | 2 Comments »

Information Overload

Posted by Susan on May 14, 2009

Pictured above is a fraction of my exercise and diet book collection . I have TONS of books containing every kind of diet and exercise program imaginable , and I’ve tried my hand at them all at one time or another . I was a true sucker for anything that promised miracle !

I was and still am a member of Spark . It is a great sight don’t get me wrong, but I was always looking for a better way. I would comb through the profiles , looking at people who made tremendous transformations and tried to emulate their programs . I tried to stick to a body builders diet , I did Body for Life , I did South Beach, Atkins, I did weight lifting programs, cardio until my legs felt like they would fall off ! I tried to be a matathoner , a triathete , I bought every protein powder and fat burner on the market. I bought every piece of exercise equipment that was working for other people. I would research every new idea to dealth.

I definately believe there is such a thing as information overload ! Too much info. can be as bad as not enough . All of these programs were good for the individuals who were doing them, but it didn’t mean they were good for me ! I would try something for a few weeks or a few months and move on to the next thing. Never giving myself a chance to reap any benifits . It was crazy and I was getting nowhere….wasting time and money.

Finally I got to the point where I was ready to give up completely. I figured I should just accept myself at the size I was , and stop all the maddness ! Deep down I knew I would never be happy with that though , and I am so glad that I never went that route.

It wasn’t until I decided that it was time to do what worked for me , that I began to see results. I knew I needed to find something I could live with , that I could find satisfaction in, and something that produced resuts. I knew that super restrictive was not something I could sustain for more than a few months at best . I don’t have the money to sink inot all the expensive powders and foods I didn’t even like !

I decided to get back to basics, eating normal food, keeping it as healthy as possible , counting calories, weighing and measuring portions , finding a workout program that I liked that didn’t leave me bored to tears, but wasn’t so difficult that I got frustrated . Once I did all that , everything else fell into place. The weight started to come off , I felt better, I looked better . My mood improved, my attitude did too.

I have stopped searching for that miracle. I’ve stopped trying to do what worked for someone else . I do my own thing, and it is very basic, but it works for me . I guess the bottom line is , you have to do something you can live with, something you enjoy, something that allows you to live a normal life. To enjoy special occasions and holidays, to go out to eat now and then.

I’ve learned more about myself and my body in the past 5 months than I have with all the research , profile reading , and book study I have done in the past 2 years . I know that I am doing something now that I can do forever . I am so glad to be off the merry go round .

I will keep all the books for now . One day I will just get rid of them all ,though. I am not longer on the never ending search . Looking at my rows and rows of books reminds me of how important it is to remember that I am unlike anyone else . My body works like no one elses . And most of all they remind me that the miracle can not be found in a book, it can only be found deep within myself .

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