Getting back to workouts....

I injured my shoulder about 6 weeks ago.  After 3 weeks of trying to work through/around it, I finally had to let it rest.  It was bad enough that working was agony - and I work at the computer!

It's starting to get better, so I decided to start running again.  I do interval runs only, 5 minutes of warm up walking, then 6 rounds of running for one minute, walking for 2.  Then a 5 minute cool down.

Interval running burns more fat than "steady state" cardio does, and gets you into shape faster. I don't know if it's desirable to do the hard, hard, intense workouts - I know trainers who promote them, but I believe I can reach my goals with a much gentler approach.  What good does it do me to work out hard if I keep hurting myself?

My plan is to maintain my nutrition, plenty of vegetables and fruit, lean protein,  a gallon of water a day, and stay off the Diet Coke.  I'm using this weekend to start easing myself into it.  Then I'll do the "hard core" dieting during Lent, appropriately enough.  :)  Actually, 40 days ought to be enough time to take the bulk of the weight off and get used to a new eating plan.  I will also do the interval runs every day except Sunday.  I may run tomorrow anyway to establish the habit.  (There is a major winter storm supposed to be coming in tonight, so the weather will be a factor in running tomorrow.)

So, anyway, I just finished my run, and it was very difficult this time.  I was winded - I hadn't been winded during an interval run in ages.  The lack of exercise has been showing up in a tighter (almost uncomfortable) fit to my jeans, not just on the scales.  But since I know what to do, I'll keep up the hard work and know it will come back off.  Then it will be a matter of working off the rest of the extra weight....

Struggling

"You've got to say, I think that if I keep working at this and want it badly enough I can have it. It's called perseverance." ~ Lee Iaccoca

I have been struggling with my weight since November, when I was at my lowest weight in years.  It's been going the wrong way on the scale, creeping back up to my high weight.  This is just no ok.  What am I doing wrong?

For one thing, I've been underestimating the amount of food I eat.  Today, I signed up with FitDay.com to start a food diary. I'm good at journaling anything, so hopefully (!) I will start to see where I should be adjusting my diet so my weight comes back down.

My intention is to go with a high fat, high protein, low carb diet.  Lots of natural fats (lard, butter, whole milk, olive oil, coconut oil, etc), not Frankenfats (margarine, shortening, etc), and delicious meats.  All the green veggies I can hold.  And gallons of water.

Given that you can't manage what you don't measure, I decided it was time to start measuring, instead of guessing (and forgetting about the bag of chips I absent-mindedly scarfed down while reading, etc).  I'm also going to include more walking in my plan - when switching tasks, taking a few minutes to walk around the block.  The idea is just to get moving, instead of sitting still for so long.

I am committed to this weight loss. My goal weight is 135, and I plan to get there by the end of the summer.  :)  I can do this! You can, too!

Low Carb

We never repent of having eaten too little. ~Thomas Jefferson, 1825

I've been doing a lot of research lately - partly as a guinea pig - and have come to find that low carb is the way to go.

I've been stuffing myself with fried (yes, fried!) chicken, steak, protein shakes, water, protein bars....and losing weight.  Slowly, so far, but the meat-and-salad diet is what has always worked for me.  (And that's the HCG diet in a nutshell!)

As soon as I have a roll or a biscuit, though, the weight comes back on. 

I am never hungry.  (But really - how much meat can a person really eat?)  Sometimes I want to munch, and then I get an apple or a protein bar, but I am never hungry. 

Water, Water Everywhere

I've talked about the importance of water before, but I just can't say it enough.

Water is the #1 nutrient your body needs.  ESPECIALLY when you're dieting.  Often, dieters will restrict fluid intakes in the false belief that it will prevent water retention, or that they will lose more weight by not drinking.

Nonsense.  Dangerous nonsense, in fact. 

Water retention occurs when fluid intake is restricted.  The best way to lose water weight is, ironically, to drink more water.  While on the HCG protocol, drink a gallon or two a day.  It's best to sip on it throughout the day, rather than try to guzzle it - it gives your body time to absorb it.  The more you drink, the easier time your kidneys will have, and the more toxins your body will be able to release. 

If you're stalled on your weight loss, take a hard look at your water intake.  Are you drinking enough?

Water makes such a difference!

"Water, water, everywhere, and not a drop to drink." 

Seems that way at my house.  I'm not drinking nearly enough water! 

Water is an amazing substance.  My friend Michael, owner of Clear Water Solutions here in Utah, is constantly reminding me that "The solution to pollution is dilution!" And he's right.

Especially on a weight loss plan.  Water carries away waste products, and when we're actively losing releasing weight, we're also releasing extra waste products, or toxins.  When you don't drink enough water, your body holds on to it.  Drinking plenty of water helps release the water weight! 

Water also helps with those nagging aches and pains - lower back pain, PMS, headache, and general grouchiness, 

Most of us just don't drink enough water.  We substitute soda, coffee, or tea.  And that's not good enough

Nothing quite beats pure water.   Make sure you drink plenty of it.

Now, you don't want to try to drink all of your water at once,  That's as harmful as not drinking it at all!  You want to be drinking plenty of water throughout the day. 

Find a beautiful glass that you love drinking out of and keep it full.

I like my water ice cold (like cold enough to make my teeth hurt!), so I make sure I have plenty of ice.  Or I'll freeze a bottle of water (or several) and sip on it throughout the day.  It keeps my skin young looking, helps me avoid backaches, and helps me release both pounds and inches.

Yeah, you might need to go to the bathroom more often, but really - that's a good think.  I often visualize the extra weight going down the toilet! 

Did you drink your water today?

Finishing my break, back to the protocol

I'm going back on protocol again, and (since I use homeopathic) I'll stay on it until I've reached my goal weight.  I'm adding protein powder and vitamins this round, as I think I've depleted my nutrient stores pretty badly.  I'm also emphasizing drinking more water. 

So -- off we go!  35 pounds to go!

Surprise!

Yesterday was just generally stressful.  My day started at 6am, with a client appointment at 8am.  (I am NOT a morning person.)  I had an apple at the office, a Diet Coke, lots of water, and then spent the evening with Krista since the man I'm breaking up with was coming to my house to get the scooter he "gave" me - and I didn't want to see him.

I ended up having Wendy's for dinner instead of the dinner I had planned (grilled steak Parmesan with broccoli and a salad).  Ick.  Fast food is quickly losing its appeal.  Then I had a couple of glasses of water before bedtime, while I was reading to the kids.

I was down nearly 2 pounds over yesterday, though - and I'd braced myself for a gain. 

Losing weight is always a multi pronged approach.  I had a great workout this morning at EXL Fitness. And I followed that up with a delicious breakfast burrito - 2 eggs, cheddar cheese, and salsa wrapped in a flour tortilla.  Yum!  I'm drinking a ton of water at the office again today, and saving my Diet Coke for a treat or for the caffeine - too much sweet isn't good for you, even without calories.

And I'm looking forward to dinner with my kids tonight!  Family dinner will do wonders for me and for the kids.

Day 1 Very Low Calories (VLCD)

That would be today.  It's a relief not to eat so much any more.  I'm drinking lots of water and (yes) Diet Coke, although I'm trying to lean more towards the water.  Dinner tonight will be salad with grilled chicken breast for me and hamburgers for the kids.

I also went to EXL Fitness for the next phase of boot camp. It felt sooo good to get my body moving after three weeks (!) of inactivity.  Our bodies are meant to be moved and used.  They're not for holding still.  I even made it almost all the way around the building without stopping to walk, and I got my 20 straight-legged situps in (with Mat cheering me on).  Thankfully he didn't make us do bear crawls!  I hate those (walking on  hands and feet with your butt up in the air).

I'm planning on a long walk tonight and tomorrow, and then boot camp again on Wednesday.  I'm pretty tied up emotionally - I feel like I'm holding myself together with baling wire and twine, all my emotions in a tight little knot in the pit of my stomach - so maybe the long walk will help.

Today's weight = 165.0, goal = 125.0

Can I drink on HCG?

Yes.

Be careful of 2 things though - what you mix your alcohol with, and the foods you're likely to be around if you're drinking.  I do not recommend beer - too many carbs. Bailey's Irish Cream or similar drinks are probably not a good idea. Spirits on the rocks or mixed with diet soda are probably ok.  A glass of wine with dinner is ok.  But not at every meal or every day - alcohol has calories.

Drink plenty of water if you're doing alcohol. 

HCG does tend to increase your sensitivity to alcohol, so be careful.

Also, since alcohol lowers your inhibitions, be very careful about any foods that you may be around.  Drinks are often served with fattening, off-protocol foods. 

If you like to drink, you can enjoy an occasional drink on the diet.  Just do it with caution. 

Water! Do you drink enough?

Most people don't.  In fact, water is one of the most important nutrients we can consume!  It's so easy for me to drink copious amounts of Diet Coke and forget all about water.

Our bodies are about 70% water.  We can survive for quite some time without food, but only a day or so without water.  Water lubricates our joints, keeps our skin soft and youthful, and carries waste products out of our bodies.  Like, you know, extra fat.

Some people dislike drinking water because they don't want the "water weight."  If you haven't been drinking enough water, some annoying side effects will develop, like the need to pee every few minutes and some water retention or bloat.  The great thing, though, is that as your body realizes it's finally getting - and staying - hydrated, those side effects go away.

If you like coffee, tea, or sodas, water becomes more important. Caffeine is a diuretic, so the water you lose to drinking caffeinated drinks must be replaced.  If you enjoy alcoholic beverages, you can avoid a hangover by drinking plenty of water with them (as well as after your binge).

So sip on water throughout the day.  If you really hate your water plain, float some lemon slices in it.

Your body will thank you.