Finally Getting Fit

I think that coming up with a rewards list is one of the things people have the hardest time with (besides the actual losing weight). While everyone is different, I have pretty consistently heard people who want to lose weight talk about how hard it is to make a rewards list.

I think the reason for this comes in two parts: One, most of us don’t feel like we deserve rewards – especially the people who are trying to lose a lot of weight and don’t have a lot of confidence. Two, many people are so concerned about doing it ‘right’ that they end up not doing it at all.

First off, there’s no wrong way to make your rewards list. I promise!

Secondly, of course you’re worth it. Of course you are. You are someone who is trying to make your body healthier. You deserve a lot of credit beyond rewards.

Rewards can be as often as you want and whatever you want them to be. If you have an extremely hard time with motivation, then make it every five pounds you get a treat. I knew a woman who got a $5 iTunes card every time she lost five pounds.

If bigger rewards are what will work for you, then make it every twenty or twenty-five pounds and then get yourself a manicure/pedicure. Go out for a massage. Treat yourself with a road trip or a new purse/book/pen set/whatever.

Think of things you really want and then set them as rewards. Don’t feel guilty about spending money on yourself because that will just take the whole point out of it.

Work hard and then reward yourself. You deserve it.

Well, after a sort of slap in the face reminder about how serious insulin resistance is, I have decided to give the South Beach diet a go.

I went on the South Beach diet a few years ago and got pretty good results while I was on it. I didn’t have any sort of support system though, so I ended up stopping and wondering what the point of it all was anyway.

South Beach is the diet recommended for everyone, but especially for people with blood sugar problems, be them diabetes or insulin resistant (prediabetes) related. The creator of the diet is also very up front and honest, which I like. He’s also very focused on the eating six times a day thing, which gives South Beach a lot more brownie points in the ‘making sense’ department in my opinion.

I have realized lately that something has to give. I’m not losing weight like I should be. And while that’s not to be unexpected of me with insulin resistance and possible PCOS, it doesn’t mean that it’s impossible for me to lose weight. I just need to find the right way for my body to do it.

I’m going with South Beach because I have an addiction to bread. Bread, pasta, rice, more bread, and then even more bread. I have also been having problems with chocolate cravings, and I recognize that I am getting myself well and truly addicted to the stuff.

So wish me luck. I will definitely be reporting how it goes here. I’ll be starting next Thursday. (Why? So I can have a few days to clean up my eating before hitting the strict phase.)

Best of fitness to all of you.

When it comes to weight loss, having people there who can support you and know what you are going through can make the difference between weight loss success and falling back into old habits. That’s why I’m very happy to point you to the Healthy You Challenge.

I don’t think I can put it much better than the site itself, so… What is the Healthy You Challenge?

The Healthy You Challenge is just that, a challenge to become a healthier version of who you are right now. It doesn’t matter if you need to lose a little or a lot or even if you just want to maintain and make a healthier version of who you are right now you’ve come to the right place.

This is not a quick fix diet, if you are looking for a fad diet that promises quick and easy results, this is NOT the place for you. You won’t find advice on diet or nutrition because I am not an expert in diet or nutrition. I’m the first person to admit that what works for one person, just might not work for someone else. We all have to find the best path to walk. Each journey is as unique as each of us.

What I encourage and celebrate:

• Pounds lost
• Exercise - according to your limitations and doctors recommendations
• Stay on YOUR healthy eating plan
• Non Scale Victories
• Goal setting
• Rewarding yourself
• Challenging yourself
• Supporting other bloggers with similar goals, even if they aren’t a part of the challenge
• Asking for help when you feel discouraged

I am one woman who has a lot of weight to lose and wants to give and receive support along the way.

Do you want to know more? Go here to check out the Healthy you Challenge frequently asked questions.

Having a spreadsheet to track your weight loss (and measurements if you want) can not only be useful to have on hand, but it can be great for numbers addicts (like me).

If you have Microsoft Excel, excellent. That’s what I’ll be using. If you don’t, you can use Word and just make your tables. (Note: This is definitely something you can do on paper! I am at the computer a lot, which is why a spreadsheet is better for me.)

What you include in your spreadsheet is completely up to you. I’m just going to talk about what works for me.

First off, I have the basics – weekly weigh-in dates and what my current weight is.

As you can see, between the date and my current weight, I have two columns with “if losing 1lb/week” and “if losing 2lb/week”. I have these in there to help keep me on track as well as motivate me. It helps me when I can look at the spreadsheet and see, “Hey, I could be at xxx by the end of this month!” It also helps me stay within the parameters of recommended loss.

As you can imagine, if you hit a plateau or gain weight, watching those columns might get a bit depressing. That’s why, next to my current weight column, I have CWA typed in. I have this in the same row as the beginning of each month. CWA means “Current Weight Adjustment” and means at the first weigh in of each month, I adjust the “if” columns to my current weight.

Then I don’t get depressed but keep good, healthy loss in my goal sights.

As I said, what you put on your spreadsheet is your choice. Beyond what I’ve already pointed out, I also have a bit of extra information to keep me motivated. A few columns away from all the above information, I have three columns set up (pictured at right).

The percentages are the percents of body weight lost. Next to it are the corresponding weights. Beside that is my BMI. That way I can keep track of those types of goals.

You could also put in your measurements (I keep that in a different spreadsheet, though), your goals and rewards, a star rated mood system… Anything you want, really. The goal is to have one place where you can keep track of everything you want to keep track of.

Speaking of hitting rock bottom, I was reminded of something Richelo Killian said on my old blog that I think needs to be noted here.

“You don’t have to reach rock bottom to get the kick up the backside to reach your goals. You just have to get in the mindset of someone that has hit rock bottom.”

Very, very true.

Long before I decided to do all this, I wondered what my rock bottom would be. What it would be and when I would get there. I was worried that it would come when I was 300 pounds or more and then I’d have that much more weight to lose.

The thing is, Richelo is right - you don’t have to hit your actual rock bottom. You need to decide you’ve hit rock bottom and go from there.

One day when my husband and I were walking home from the mall, I noticed I began feeling uncomfortable when I was walking. Then I realized I had back fat, which I had never had before. I stopped, turned to my husband, and told him, “I think I’m reaching rock bottom. I have back fat. I can’t believe I have back fat.”

I was a bit upset at noticing it, but I wasn’t upset enough to really get into that rock bottom mindset. But then…

My husband and I were walking off and met up with our neighbors. We had some food for them (my husband and I try to not eat anything with a lot of numbers listed in the ingredients, which presents a problem when we win things), and they were eager to chat. The wife, who was eight months pregnant at the time, turned to me and asked if I had a lot of problems with vomiting (morning sickness).

I looked at her, confused, and said, “No.”

Awkward silence.

She hastily said something like she thought I was someone else, and my husband and I left soon after. Needless to say, I was a bit upset about it.

Now, I could have drowned my sorrows in the box of chocolates the neighbors left outside our door as a thank-you for the food, but as my husband and I were walking, I decided that was my rock bottom. I decided I wouldn’t take it anymore. I could take it longer, certainly, but I wouldn’t.

I was going to lose weight.

I want to make it known that I could have just as easily ate my sorrows away or ignored the comment, but I chose the other way instead.

I decided on my rock bottom. I didn’t let it decide on me.

My husband and I were walking home last night and talked about hitting rock bottom.

It’s long been touted that only when you hit rock bottom – when you are completely broken and bruised – only then can you truly turn your life around. It’s when religious people have seen the light, people have lost weight, stopping drinking, and whatever else. Ah, rock bottom, that glorious (?) state of mind.

But is that really true? Do you have to hit rock bottom to change your life?

No. No, no, no and again, no.

The thing about hitting rock bottom is that you can decide what your ‘rock bottom’ is if you need that label to start changing your life. But if you don’t need the label, good on you. You’re fine if you do, but you also have to realize that you might be using “I haven’t hit rock bottom yet” to keep yourself from starting on your weight loss journey.

When I decided to renew my weight loss efforts this year, it wasn’t because something had happened to break me apart. I was fine. Overweight, with issues, but I could have still gone a long way before hitting that metaphorical wall.

I decided on the change. I decided the new year was a fine time to start and that was that.

If you want to take some control in your life, don’t let rock bottom choose you. Make today your rock bottom. Choose today that you are too important to keep living as is and renew/start on your weight loss journey.

We’re all in this together.

Ah, food diaries.

It seems pretty obvious what they are and how they work, but what’s the point in keeping them?

Keeping a food diary can open your eyes to what you’re really eating during the day. Do you pay attention when you eat that pickle while making school lunches? Do you realize how many animal crackers you’re bringing back from the kitchen with you when you go to get a coffee?

The truth is most people don’t, even when they think they do. I certainly thought I did.

Food diaries can be an excellent reality check and the start to you pausing and thinking before food plus mouth equals yummy in tummy.

What information you store in your food diary can be complex or simple. It’s all up to what works for you and what you want to keep track of (besides food).

When I first started out, I kept track of my weight, how much water I was drinking, what I was eating and what times I was eating, and why I was eating. On the front page I kept my starting statistics as well as my goal statistics. I followed that with my goals/rewards and then the actual diary.

The first few weeks were huge for me, especially with the ‘why’ thrown in there. But slowly I worked on my diet as well as the psychological reasons I was eating, and the ‘why’ turned more and more into ‘hungry’ than anything else.

I keep a diary off and on now (over half a year after starting one). If I feel like I’m getting out of control or am starting to eat foods I shouldn’t, I go back to it.

I recommend you have a food diary at least when you’re starting out. Whether or not you continue on is completely your personal preference (as is pretty much everything).

When you’re starting out, setting your goal weight is obviously something you’ll want to figure out. You may want to go one step at a time, your goals switched each time you accomplish one, or you may want to go with an overall goal.

I have the overall goal of 100 pounds to lose and the smaller goals along the way. My first goal is 236 – 20 pounds down and also the lowest point I got to the last time I went on a diet.

When it comes to setting your goals, you really need to consider what is going to work best for you. Most people consider one huge goal alone too intimidating. I highly recommend the combination of a bigger goal along with at least one smaller goal.

You’ll probably recognize the categories of weight according to BMI:

BMI Categories:
Underweight = <18.5
Normal weight = 18.5-24.9
Overweight = 25-29.9
Obesity = BMI of 30 or greater

Most BMI calculators are based solely on your height and weight, and that is the big thing to keep in mind.

If I lose the full 100 pounds and weigh 156 pounds, my BMI will be 25.2 – in the overweight category. However, I am also someone who is stocky. A farm girl. Even as early as 160, I might look like those bony people you wish would just eat a hamburger.

Arnold Schwarzenegger, according to the BMI calculator, is obese. Yep, a BMI of 30.2

So take the BMI calculator with a grain of salt, so to say. In the end, it’s about how you feel, not about what a graph created by someone who doesn’t know you says.

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If you’re looking for other health related sites, take a look at Encouraging Health

Here it is, the moment of truth!

Okay, it’s not that dramatic, but in this post I will be weighing in here for the first time and you’ll get to know all my dirty little details.

Well, not all of them. Ha!

When you’re starting out, it’s good to get several numbers and not just your weight. One thing you’ll want to have is a measuring tape. I have a nice flimsy one that cost me about two dollars at the local craft shop.

If you see one, buy it. You’ll be using it in the future.

First off, you want your starting weight. I prefer to weigh myself in the mornings. You can do it any time of the day as long as you do it at the same time every day.

With that you have your first piece: Starting Weight

After you’re past week one, then you’ll follow that number with your current weight if you are keeping track of things anywhere – which I highly recommend doing.

Next you’ll want to take your measurements, which is where the tape comes in.

I measure my upper arms, my thighs, my hips, my waist, and my bust once a month. Given that there usually isn’t a lot of change in measurements very fast, once a month is about all I really care to do. You can do more or less; it’s completely your choice.

You can also measure your neck, wrists, calves, and whatever else you want, but that depends on what your big target areas are. Personally, I think what I do pretty much covers the important bits.

The last number you might be interested in having is your Body Mass Index (BMI) number. That’s pretty much the popular number people use to determine how healthy you are, but there are people who are against it. Personally, I just like it on hand.

There are a lot of sites out there to calculate it, but to make your life easier, here is one.

With all those numbers, you’re set to get started!

If you want to keep track of your weight stats on your blog/site/forum/etc, TickerFactory is just the site for you.

Hello world and hello Monday!

Hopefully we have all the site bugs sorted out so you can actually see this post…

As you know, today is Monday. What that means for me and a lot of dieters is that it’s time to weigh in.

I highly recommend setting a weigh-in day – one per week, the same day each week. No matter if you only weigh yourself on those days or whether you like to peek at the scale during the week doesn’t matter as long as you have a certain day picked out that you use to check in and record your weight.

As we all know (or will learn if you are just starting out), weight fluctuates a lot due to water intake, the temperatures outside, and even hormones. That’s why a lot of people don’t recommend looking at the scale every day and why I recommend the once a week check in.

Personally, I don’t care how often anyone checks the scale, but I’ll talk about the whole scale debate later.

Choose the day that is the start of your week, be that Friday, Monday or whatever. As long as the weigh-in is your ’start’ to the week, then you’re set. My start of the week is Monday, and I find that works for me because any fluctuations tend to happen around Friday and Saturday.

In case you were wondering, yes, I’m with you in this. I’ll be checking in every Monday no matter if I’ve gained, lost, or stayed the same. (I’ll be weighing in today on a different post.)

The thing about weighing in is that no matter how much or little you’re going to weigh in, it’ll give you a starting place. Yes, going by how you feel is good, but keeping track of the losses in pounds can help you a lot with motivation and confidence.

When I got the go ahead to start writing for this site, one of my first thoughts was how long I could leave it alone before I officially started writing. Why?

I like starting on Mondays.

Yep, I’m one of those Monday people who like to start off on new projects on Mondays. I don’t know why I like to or why I pretty much try my best to always start things off on Monday. It just works better for my strange my mind.

I’m breaking that mould here on this site by posting my introduction here yesterday and this post here today.

Seeing as we’re just getting started, I’d like to know about your getting started habits. Are you a Monday starter like me or do you prefer Thursdays? Or is it not so much about the day as the date? Do you like starting on the first of the month?

Knowing your habits when it comes to your starting day/dates can help you as a dieter lot more than you might think.

See, the thing about starting dates is that we use it as an excuse to not start.

“Oops, it’s already Tuesday so I’ll have to wait until next week.”

“Oh, I’ll start next month so I can start on the first.”

Yeah, I used to use those to.

So I’d like to know: Do you ‘need’ to start on a certain day or date? Have you not started a diet or delayed starting one because of it?

You’re among friends!