As we start the new year, many of us are interested in losing weight. If you do need to lose some weight, let me encourage you and also share a bit of my weight loss journey. I hope it could be helpful as you start your journey.At the beginning of 2012, I was in bad shape. For many years, I settled for being 10-15 pounds overweight. I attempted to lose weight a few times, and would lose five or ten pounds but quickly gain it back. Then three years ago, I began having some health issues that resulted in 35 pounds of weight gain, complete loss of energy, and I was very discouraged & depressed. I struggled through work, and by the time I got home, I pretty much didn't get off the couch. I would get winded climbing a set of stairs. I hated how my thighs would rub together when walking, and I developed a bit of a waddle so that they wouldn't rub together. I could only jog for one minute on the treadmill. At the end of the running, my back hurt horribly due to too much weight on my chest. I didn't play sports with my kids, not wanting to put out the effort. I easily broke out in a sweat, even from simply walking around a store.
I was now 40-45 pounds overweight. I knew I needed to change things. I knew that my past attempts were not successful. I also knew that I didn't want a short-term fix and then gain the weight back. I wanted long-term results. I wanted to not only lose weight, but have more energy, be able to play sports, and feel better about myself.
Let me share a few things that I've learned this year that may be of help or interest to you.
Weight loss
My plan of attack was to begin counting calories and eat better. I also planned to exercise consistently - lose some weight via the treadmill and not even attempt to jog until I had lost about 20 pounds. In order to lose weight, I did the following:
- I downloaded a free iPhone app called MyFitnessPal (also available for Android and the web). In the past, I had always avoided counting calories because I thought it was way too hard. This app has most foods and restaurant items already in it. So, in less than a minute, I can add my calorie/fat/carb intake. The app keeps track of the calories, my suggested limit, and weight loss progress. I set a goal of 1.5 pounds per week. I wanted the weight to slowly come off, and that I was truly losing weight and not just starving myself. I have meticulously kept track of my calories all year. To me, what is important is that my weekly amount is right around my goal; some days may be lower, some days higher. Viewing it from the weekly standpoint, I can then have a day where I may "splurge" and eat extra.
- I tried to change some eating habits. I don't eat much food now late at night. I try to eat a decent breakfast. I try to eat more light snacks when I get hungry so that I don't get to a point where I am starving. I eat less junk food. Other than that, really I am just trying to eat normal portions of foods and I did not eliminate particular food items from my diet.
- I began exercising consistently. As a family, we began doing workout nights three times a week. I often did an additional workout day on my own. I exercised for about 45 minutes each session. We rotated between workout stations, with 10 minutes each of Zumba, weight lifting, treadmill, and floor exercises.
- After losing 20 pounds, I began very slowly to add jogging to my exercises. I knew that with a bad back, I couldn't progress quickly. Even though I was in better shape by this time, I could only jog for 3 minutes before feeling like I was going to die. The reason I wanted to jog is that jogging/running is one of the best ways to burn calories and get into better shape. Over the past several months, that amount has increased to the point where now I can run for 5 miles (about 45 minutes) straight.
Progress to Date
So far I have lost 35 pounds. Usually during the holidays, it is very easy to gain 5-10 pounds. For me, I have stayed the same weight during the holidays - neither gaining nor losing weight. While I haven't been losing the weight these past few weeks, I have definitely been eating more than normal, including lots of sweets! Due to my weight loss, I also have much more energy and feel better about myself. I have discovered a love for running that I will discuss in another blog very soon. I have began wearing a size smaller pants, and some Large-size shirts instead of X-Large. It is amazing how different it feels seeing some shape to the body instead of trying so mask it with larger clothes.
Keep It Simple
Really that is it. It sounds simple because it really is simple. The hard part is the discipline. I tried not to get too wrapped up in the exact calorie counting or overdoing it on the exercise. What I wanted to see was progress. Here are a few things that I began to notice that seem to help:
- Drink water consistently. Try to avoid other beverages.
- Don't eat much within an hour or two of going to bed. A very light snack of some meat and cheese usually curbs the junk food urge.
- Sugars and fast food is addictive. If you can break the cycle of that addiction, it makes things easier. Also, realizing that in order to exercise off the number of calories in a Big Mac may take an hour and a half, it is less incentive to get one in the first place!
- Plan a consistent exercise schedule. Make it a priority for yourself and within your family. Don't make excuses.
- Exercise at home if possible. Yes, gyms are nice, but it also be less motivation if you need to get all dressed up and drive to a gym. There are many exercise routines that you can do very for no cost or very inexpensively right in your home.
Encouragement
If I can do it, so can you! I had attempted to lose weight numerous times, I was very unhealthy, I didn't have much going for me. But I did it. I stuck with my New Year's resolution. There is not a quick and easy remedy to losing weight that truly works. Losing weight is work, but it also is so rewarding. Let me encourage you to "Just Do It!" Just go for it. Be consistent. Be resolved to make a change. Be willing to make changes for yourself, your health, and for your family's sake. As time progresses, it becomes less work, and more of a lifestyle change. As you exercise more, your body begins to actually enjoy and crave exercise; it is not punishment but revitalizes you. As you exercise, your mind becomes less stressed, and you begin to have a better outlook on life. You can do it! Make this your New Year's resolution and be rewarded and transformed by your efforts!
