October 13, 2010

Weigh In: 1 lb. Loss

175.5 lbs

Thanks for the wonderful help in trying to get me over my hump. Much, much food for thought! (Pun intended)

To address a few of the specific things that were suggested...

Sugar--Cutting down on sugar would certainly be beneficial. However, I don't really eat sugar. Every once in a while I have a piece of cake or something like that, maybe a couple of times a month, but there isn't really any sugar that I can cut back on a regular basis. I was kind of proud of myself because I didn't realize this until I began to analyze it.

Interval Training--I am going to do this! I am making sure I do 3-4 days of Couch to 10K training in which you run in short spurts with walking in between. Sometimes I do bleachers with jogging or walking in between. I have in the past done weight training/running/elliptical intervals. I am not working out at a gym right now, though that did seem to be effective. I know interval training works so I am definitely doing this.

Carbs--cutting down on carbs...cutting out carbs, grains etc. The jury is still out on this one. I am leaning toward a "not gonna do it" but we'll see. I am totally open to finding out the truth. I suspect that there are so many differing opinions about eating grains out there because everyone is so different and different things work for different people. It is just hard for me to overlook the health benefits that grains provide, long term. If ALL I ate were grains, that would be cause for concern as I'm sure I would be dead by now. Ha! I'm just not ready to give up on weight loss with a diet rich in healthy Whole Grains. This article pretty much expresses my views on eating grains.

Salt--I'm switching to only Sea Salt and lots of Mrs. Dash. This is not really going to help me lose weight long term, but will be healthier than iodized salt and I will feel better.

Moving More--I am definitely going to try to focus on being more active all throughout the day, in addition to adding at least 20 minutes of exercise to my daily routine. Right now I have started The 30 Day Shred and LOVE it. I am doing this on top of the Couch to 10K training I mentioned above. This is another type of interval training. And did I mention it only takes 20 minutes!? Thanks for the suggestion, Molly. A group of us are doing the 30 Day Shred ($10 DVD at Wal Mart) and supporting each other on REAL FAT Facebook page. Feel free to join in!

Water--Gah! How do I always forget this one. Been using Great Value sugar-free Fruit Punch powder a lot this week!

Calories--Some said to lower calories, some said to up them. For now I am going to stick with what I know to be true from past experience, and lower my calories. It is going to take a couple of weeks for me to figure out the right amount. In general, I think the foods I am eating are appropriate, I am just eating a little too much to lose weight. On the bright side--I have mastered maintenance, which is enouraging!

So there you go. I have made changes and I feel pretty confident that they are going to help get the weight loss going again. I continue to be encouraged day after day through this blog, my FP4H group, my family,my friends and even stuff like this:

A jacket I couldn't even zip up last year is now actually too big for me! I love it!

Ain't no scale gonna keep me down!


Lisa said...

Hey Keelie,
So question for you... do you still just follow the guide you spoke about awhile back (the food guid pyramid) or do you count calories as well. I am in a real slump right now and just can't seem to get back on my feet. I worry abou eating to much if I don't count calories but I don't want to be a slave to it either. THanks!

Tara Kieninger said...

So glad you turned it around! Congrats on the weight loss. And if you're discouraged that it's only one pound, read this post of mine.

I think your eating strategy to bust the plateau sounds good, except for a few things. Now I am no expert, but I have been reading alot about nutrition and weight loss so I have a few suggestions that you can try if you want. 1) Perhaps you should ditch the sugar free drink mix. If you do a google search, you'll find many articles that state that artificial sweeteners can halt or slow weight loss (or even cause weight gain). I would suggest drinking plain water or adding lemon juice (according to Jackie Warner, you burn more calories doing the latter). 2) Try varying your calorie intake each day. If you eat about the same calories each day, your body get into a rut. Mix it up by having a variation of low calorie & medium calorie days with 1 higher calorie day per week.

I think you are doing GREAT and you have inspired me so much. Good luck!

Kimberlynn said...

It sounds like you're making some wise decisions. Move more...eat a little less...a good combination for weight loss. By the way, you look great!!!


Maria said...

Hey Keelie! Lookin' good friend! When I was told that I "must" eat a lot of sugar, I laughed because I didn't think I ate a lot either. When I was put on a low-glycemic diet I realized that a great deal of the vegetables I ate regularly were high in natural sugars! Ack! So I am limited on those veggies...carrots, corn, beets, and potatoes. Look up the G.I. Index & compare to your food intake to double-check. Keep up your hard work! And here's to all of us gaining health while losing!!! ~M

Bonnie said...

You look great! I am heading over to the facebook page to join it.

Can do mom said...

You are changing things up, especially with your exercising and I think you'll see the scale numbers begin to reflect your efforts.

When I began my weight loss journey I counted sugar grams in everything, even fruits and vegetables, condiments, etc. If you don't eat sugary sweet things that is great but let me warn you that today sugar lurks in so many seemingly innocent foods.

I am going to have to look into the shred DVD, thanks for the tip and thanks again for being such a positive motivator. You rock! :)

BEE said...

you look amazing

congrats on one more pound gone forever

BEE said...

you look amazing

congrats on one more pound gone forever

Jen said...

Hey Keelie, As a nurse and daughter of a diabetic... a few things I've discovered is that it's the hidden sugar that do you in. Carbs = sugar. It's when they are complex carbs that they aren't doing you harm. So think WHITE. White rice, white bread, white pasta all = simple carbs = sugar. Juice = simple carbs = sugar. All those juice drinks and power smoothies... have a look at the carb content and be ready to feel a bit sick. An eye opener for me and I've cut them all out.

Lisa said...

great points. I might use some of them. :)

- Lisa

Anonymous said...

About the salt: Your thyroid needs Iodine to function. How will you replace it?

Your blog inspires me every day! God bless and keep you and thank you for your refreshing energy and perspective!

Chris in FL--Joyful Mother said...


You look amazing! Honestly when I look at your pics...I think (she looks perfect...healthy....why does she want to loose more weight?). But I know that's not exactly what you want to hear. :)

So I'll say....GIRL YOU CAN DO IT!! Achieve your goal!! I'am rooting for ya! :)

Chris xoxo

Kelly @ Dare to be Domestic said...

Isn't the jacket test the best? You are doing so well! I tried on an old jacket that I could barely snap last year, and this year it fits perfectly and it's even a little lose (the way I'd like it). You've come SO far!!! :)

P.S. I'm still not sure about the table salt vs. sea salt. While comparing labels in Walmart the other night they had the same amount of sodium content the only thing I can say is that you will use LESS sea salt because it's rather large. We use Kosher salt at our house and it's a bit less in sodium content than the other two and I only have to use a pinch to flavor food which is great - if I use the salt shaker I shake it forever!

Keep up the great work girl!

99ToGo said...

Yay! for baggy once-too-small jackets!!! Your plan sounds totally reasoable; give your body some time to get the message. (That's what I've been telling myself anyhow, stuck at the same spot for what seems like a month, now).

To replace to iodine in the old salt (we use sea salt too), kelp suppliment (has iodine) is cheap and easy to find.

Love that smiling face!

Anonymous said...

You have hit the mark. Thought excellent, I support.

Deb said...

congratulations...you look great...I lost 70 lbs a little over a year ago....I went from a 18 to a 6...and have been maintaining a 6...now I just need to get more toned....

{Absolutely, Positively} Josie said...

ah, dear Keelie...if we were separated at birth, then it looks like you got all the good sense!

as for my plan, what works best for me are hard and fast rules. for breakfast i eat oatmeal mixed with nut butter, truvia, and (these days) pumpkin. i got really weird about dairy for a while and treated it like it was milk's fault i was fat. but i'm slowly coming around. lunch for me is whole wheat pasta with lean meat (ground beef, shrimp, or chicken), some kind of tomato sauce or evoo, spices, and veggies. snack is usually an apple and nut butter or cottage cheese, and dinner has been a big salad.

that's when i'm on a roll, mind you.

i admit when i saw the first pic from this post in the reader i thought, why is she wearing that HUGE coat?? i love the story behind it!


Julie said...

I haven't a clue as to where I found you from but I have to let you know that I'm pretty impressed. You are an inspiration!!
Stop by if you'd like and get to know me a wee bit.
I put on my old winter coat last night and was so happy I could wear my sweatshirt under it and still have room for a little one if I wanted to add one.
I'm off to read a bit more. Take care Keelie and have a blessed afternoon.