Killer workout

Just finished another killer workout.  Trimetrics has us raising our heart rate, intertwining cardio and weight training, in a way no other trainer does.  It is amazing.  Of course, I feel like  a dork some of the time because I have balance problems and bad knees, but that's ok.  I finished class today drenched in sweat and almost done with my first 1/2 gallon of water.

Tri Metrics!

For the past 8 weeks I've been working with Michael Banks.  So far - 3.5 inches off my waist, kicked the Diet Coke habit, and 8 pounds released.  I am so excited, and looking forward to further success!

New Trainer

I have been working with trainer Michael Banks lately to really work on my health, eating, and exercise.  I've only lost 8 pounds so far - but I've shed 3 inches in the waist, my size 4 jeans are zipping up easily, and all of my shirts are loose in the tummy area.

I've even lost size in my feet!

It's not easy - working with Michael is hard work.  Personal training 1-2 days a week.  Attending his class 3 times a week.  Monitoring what I eat (he insists I don't eat enough).  Avoiding sugar.  Drinking a gallon of water a day.  Running every evening. 

But the results!

I have a darling little black dress in my closet that I can't quite wear yet.  It's very tight still, in the tummy, but when I do wear it, jaws will drop and heads will turn.

I can't wait!  When I get there, I'll post a picture.

Back to Working Out

I am re-starting my exercise program tomorrow.  Boot camp on Monday, Wednesday, and Friday, and Couch to 5K on Tuesday, Thursday, and Saturday.  This is going to take a lot of self discipline.

I've looked hard at my nutrition and eating habits.  I eat fine, plenty of veggies and protein, easy on carbs.  Nothing extreme, which I think is how nutrition should be.  I should have a healthy relationship with food, not worrying about everything I ever put in my mouth.  I've eliminated sugary foods and most carbs, focusing more on fresh stuff.

Now I need to get back to exercising.  When I have lost a lot of weight before, I worked out every day, sometimes twice a day.  I'm going back to that.  Couch to 5k, developed by coolrunning.com, is designed to help a non-runner (like me) work up to running 3.1 miles a day (5k) comfortably in a 9 week program.  It's interval training, which should make my trainer, Mat, happy - he preaches intervals and tabatas. 

I've been injuring myself a lot (shoulder, hip, knees), so I will probably take longer than 9 weeks. 

One of my challenges with working out is simply that I have so much to do, I need to get up early in the morning to do my workouts, and I don't like getting up early.  However, my alarm is set, and I'm planning on a 6:30 wakeup every day to get this in. 

And, she's off.....

Haven't been working out....

Between bad knees, an injured shoulder, and a pinched nerve in my hip, I feel like I'm falling apart.  I've taken 3 weeks off from boot camp, hoping that the rest will help my poor body heal.  I do feel a lot better, and I think I'll be able to return to my regular workout schedule next week.

Nutrition has been going well, except I still don't like vegetables, and I still don't like salad, and I know I'm going to have to eat grilled meat and salad to get this weight off. 

Going Low Carb

"All normal people love meat. If I went to a barbeque and there was no meat, I would say 'Yo Goober! Where's the meat?'. I'm trying to impress people here... You don't win friends with salad.” ~ Homer Simpson


OK, maybe Homer was taking it a little too far.  Salad is great - but the fact remains that most Americans don't eat nearly as much protein as they need.  (Or fat, either, but that's another post.)  American women are the worst of the lot!  A few strips of grilled chicken on a salad is not enough protein for a 130 pound woman.  And salad is not very filling.


I have decided to go rogue on the HCG.  For one thing, I've been gaining weight, and that is not acceptable to me.  Remember, for my height and frame, I should weigh about 135.  I'm at 170 - I've gained back 20 pounds.  Yes, it was emotional eating.  Yes, I kept the weight off for over a year.  I'm not knocking HCG.  But I'm also looking at other options.  Low carb seems to be the way to go.

I've noticed that cookies and chips will pack on pounds rapidly, but ice cream (high protein and fat) does not.  When I did low-carb for a few days, I saw a 5 pound weight loss in just a few days.  When on HCG, I would lose weight faster if I skipped the apple and the Melba toast and ate a ribeye steak (more fat) instead of lean meat. 

So I'm going to begin following a very low carb diet for a couple of weeks.  I'm interested to see how I react to it.  I'm loading up on saturated fats - bacon drippings to cook my eggs in, butter (real butter, not margarine!), whole milk, a tablespoon of coconut oil in my protein shakes, and meat with lots of fat on it. 

Yum.

I will keep everyone posted on my progress!

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!

Eat Fat to Fight Fat?

I'd rather eat this than a salad any day!

Rich, fatty foods are like destiny:  they too, shape our ends.  ~Author Unknown

I've been reading about Gary Taubes and his work concerning weight (fat) loss.  I've found an interesting thesis - much like drinking water can help you stop retaining water, eating more fat can help you stop retaining fat.

Specifically, eating more saturated fat.  You know, the meat on a delicious ribeye steak, eggs, bacon, coconut oil, olive oil....


It turns out that as a nation, we eat too much sugar and not enough fat.


"Wait, Donna, what did you say?"


Sugar is the culprit.  Sugar and refined carbs.  We eat too much sugar and not enough fat.  


You see, calories in/calories out is a myth, as I discussed in a previous post.  Any self respecting woman will tell stories about eating nothing but salad for weeks trying to lose weight, while her husband, who eats big greasy steaks, decides to forgo a beer and maybe go easy on the Doritos, and loses weight like crazy.  Why?

Saturated fat.  She is starving.  She's hungry.  Salad just doesn't fill you up.  Ever.  (Ask me how I know.)  Lean meat isn't filling.  But throw some good, natural fat on it, and it will fill you up.

Sugar, though, sugar is another story. Sugar and refined carbohydrates.

Sugar causes insulin levels to spike, leading to a sudden drop, which leaves me (at least) shaky and hungry.  Not just hungry, RAVENOUS.  As in, I will eat anything if it will just hold still long enough ravenous.    Going through the pantry in desperation at 2am ravenous.  


Fat doesn't do that.  Fat triggers satiety, which means that you eat less because you feel full.  Come on - when did anyone binge on eggs, cheese, bacon, or meat?  You can't - the fat in these foods causes you to feel full.  


Commercial salad dressings are loaded in fats --- and sugar to match, so they are not very helpful in weight loss (unless you can find one that is higher fat, that's sugar free).  


Just as a helpful ancedote - I'm Southern, which means that anything that can be fried, will be fried.  My grandfather was put on cholesterol medication and a low fat diet following a mild heart attack.  His numbers kept going up and up - so, in true Harris fashion, he started to eat the way he liked again.


Fried potatoes.  Fried chicken.  Fried green tomatoes.  Fried eggplant.  Butter.  Eggs cooked in bacon drippings, and bacon.  Biscuits and gravy.


His numbers went back down.  


Maybe we're going about weight loss all wrong.

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. 

When You Fail To Plan, You Plan to Fail

Right now, I feel like I've got workouts handled.  Mat Gover over at EXL Fitness keeps me on the straight and narrow regarding my workouts (and starting next month, I plan to add Cardio Camp to Boot Camp to fire up my metabolism even more).

However, exercise is only part of the weight loss equation.  The other part is the part I struggle with.

Nutrition.

I like to eat.  And like most people, I like to eat things that end to pack on pounds.  Sweet and salty refined carbs. 

I tend to *forget* to eat.  The problem with that is two fold - one, your body begins to think you're starving and your metabolism slows to conserve fuel, and two, when you do remember to eat, you eat a lot more than you would if you'd eaten regular small meals.

So you have to plan ahead.

I've been using protein shakes and protein bars to boost my protein intake and to make sure I'm consuming small meals at least every 3 hours.  I seldom remember to eat a full meal, but I make sure I have what I need to fix a supplemental meal frequently. 

I also plan my meals a week in advance.  SavingDinner.com has been a huge help there.  When I already know what I'm cooking for dinner, and I have all the ingredients on hand, it's a lot easier to cook at home, where I can control what's going into my food. 

So take the time.  Sit down for an hour a week, plan your evening meals with your family, plan your nutrition for the rest of the day, and you'll find that you feel like you're eating all the time, you're never hungry, and you're losing bodyfat.

Self Care is More Than Physical

Often we - especially we women! - are busy taking care of everyone around us.  Kids, parents, bosses, clients, customers, neighbors, friends... the list goes on and on and on.  Somehow, between work and children and house and loved ones, we forget about the one person we should take care of the most.

Ourselves.

Yes, I was one who believed that you took care of everyone else first.  I'd have kids who looked nice, had handmade clothing, and were well fed while I looked like....well, like shit.  (Sorry.)  Hair unkempt, clothes that looked dreadful, no makeup, and while I ate, I ate junk food, not the healthy stuff I fed my family.  In the middle of all this, I was having babies, which created an even greater drain on my body.  Especially once I reached my 30s!  With my last baby, who's now 8, I lost over 1/2 my hair, and very nearly lost my health.

Because I was busy taking care of my husband, my 2 year old, the house, and everyone but myself.

I've learned my lesson. 

I got rid of the husband (great guy, but very demanding and not a good match for me), let the children figure out that Mom needs time to herself sometimes, started working out, started eating things that nourish me instead of drain me, and lo and behold, I'm a better mother.  A better worker.  A better homemaker.  And I released a lot of weight.

Because I finally learned to love myself. 

It's OK to put yourself first.  If you don't, who will?
 

Headaches

I'm finding that if I eat the wrong things, or at the wrong time of day, I can end up with blinding migraine headaches.  I used to never get migraines.  Cluster headaches, yes, but not migraines. 

Last year, things started to change. 

Now if I eat chocolate early in the day, or too much sugar before eating protein, I will pay a high price for it - and not just at the waistline! 

It's so much easier to just have good nutrition than to deal with the headaches.  Literally!

How Stress Affects the Body

I am convinced at this point that stress affects the body in ways that we can't even predict or understand.  Usually, when I'm stressed out, I end up eating more.  Yesterday and this morning, I was physically ill and unable to eat. 

Kind of unusual for me.  Nice, in a way, except for the nausea.

And it's all due to stress. 

Our bodies will react to stress in different ways, possibly related to the different kinds of stresses on the body.  One way, that every dieter has heard of, is the starvation mode.  Basically, when you go on a calorie restricted diet without HCG, your body then holds on to every single calorie, because it thinks there's a famine and there's no telling how long you'll need to go without food.

Which totally defeats the purpose, and causes more stress!

Other ways stress affects the body as pertaining to weight loss: It can lead to insulin resistance (which leads to weight gain), release cortisol (which leads to weight gain), and play havoc with your hormones.  And guess what that does?

I keep saying over and over.  Calories in/Calories out is nonsense.  There are too many other factors that lead some to eat like horses and be thin (oh, how I envy them) and others to simply smell dinner and gain weight.

How do you handle stress?

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?

Nobody's Perfeckt.

Not even me.  Today has been  a struggle for me.  I've been dealing with some emotional baggage - almost always emotional eating or boredom is what derails my dieting.

It's so easy to think, "Well, I had that piece of cake today, I guess I'll eat everything in sight and go on a huge binge!"

Self-forgiveness works better.  OK, so you went off the diet at 8:15.  Go right back on it at 8:25!  It's ok.  Forgive yourself and move on.  There's nothing magical, it was just one little cheat, don't do it again, and keep moving forward.  Don't get discouraged.  It's just one occurrence.  It's only going to hurt your diet if you don't get right back on the diet and keep going. 

Onwards!  And let the scale move downwards!

How to Deal With A Cheat Day

OK, so you've stuck to your protocol.  The weight has been shifting, coming off, you're so excited!  And then, something derails your plan.  (Like, oh, your son's birthday and your adult daughter's overenthusiastic purchase of a huge chocolate cake.) 

Dang it, now what do you do?

Well, the first thing you do is forgive yourself.  You're human!  It's ok, life moves on, keep moving forward, tomorrow is another day. 

And then - you have an apple day.  6 apples over the course of the day, with water only to drink.  For some reason, this will help you overcome your cheat.  And if you do what I do, and buy big apples, you'll end up eating plenty! 

You can also have an apple day when you've stuck to protocol and the weight just isn't coming off.  It jump-starts things again.

And then, keep moving forward.  A cheat day is a cheat day.  It's not the end of the world.  It's not an excuse to wolf down the rest of that chocolate cake.  Pick up right where you left off, and you'll be able to keep releasing weight with grace and ease.

Dealing with Special Occasions

Today is my youngest child's birthday.  He's 8.  Guess what that means, dieters?

Cake and ice cream.

(Dun, dun, DUNNNN!  Cure horror music.)


Let's face it.  food is at the center of most of our social occasions and holidays.  We really can't get away from it.  No one wants to hide in the closet.  We all want to have a social life!   How do you stick to your diet or P2 protocol when you're celebrating? 

Well, since I'm in charge of food, the first thing I'm going to do is make sure there are foods there I can eat.  Sliced apples, strawberries, celery sticks, grilled meat or a salad.  If you're attending a function where you're not in charge of food, ask if you can bring something.  Your host will appreciate it. 

At a restaurant, tell the server you're on a special diet, and they'll bend over backward to help you.  I had servers at Texas RoadHouse bring me an extra salad since I couldn't have any of the other sides on the menu - once I said "I'm doing HCG" the girl perked right up and told me she would take good care of me.  And she did, too! 

If you can, eat before the party so the tempting foods aren't so tempting.  Fill up on lots of water.

And, most importantly, if you do have a slice of cake, forgive yourself and move on.  It's not an occasion to eat the whole cake and all the leftovers.  Just accept the stall, and keep moving forward.  Really, it's not the end of the world.

You can stick to it with a little preparation!

Making Sense of the Grocery Store

Have you ever wandered aimlessly around the grocery store, reading labels and wondering what's really good for you?  What will help accellerate your weight loss?

Here's a trick.  Stay away from the aisles.  The fresh food you want is around the perimeter of the store.  Produce, meat, seafood, dairy.

My favorite grocery shopping tip is simply this:  If your great grandmother wouldn't recognize it as food, don't eat it.  It's probably had all the food processed out of it.

I eat lots of salads - and I grow my own veggies on the back patio when I can (I live in an apartment) or arrange with a friend to grow some in their garden.

Fresh fruit.  Apples, grapes, peaches, nectarines, melons.  I try to avoid the pre-cut relish trays and fruit bowls as I'm not sure of their freshness, but then again, my kids love them - and anything to help them eat more fruit and vegetables.

Meat, poultry, and seafood.  I always kind of cringe when I hear women talk about being vegetarians - ladies, we need the protein!  Get the highest quality you can afford.  Watch for chicken packs with lots of juices in the tray - they've probably been frozen and thawed.  I have had to look hard to find stores that keep their chicken truly fresh - here in Utah, good meats can be had at Sunflower or Harmon's.

Dairy.  Soy milk is a processed food - I avoid as much soy as I can (with occasional exceptions for tofu and tempe).  Milk should come from a critter - cow or goat, usually.  (I prefer raw milk, but often don't have money for it.)  Eggs should be as fresh as you can find them.  Cheeses and yogurt make wonderful snacks - just so long as it's not that silly yogurt that's had tons of sugar dumped into it along with edible fruit-like chunks.

I don't really fuss much about the "organic" label - it seems like that's just a way to push prices up on foods - and prices are rising too fast anyway.  My friends who own CSAs tell me that the organic label these days is meaningless.

Along the aisles?  I use stevia as a sweetener when I'm on protocol.  Plain oatmeal that I can sweeten to taste over pre-sweetened ones - you can get Quick Oats, which have been cut into smaller sections for faster cooking, and save a ton of money over pre-sweetened oatmeal.

Of course, food itself is loaded with emotion.  I have strong, strong feelings about food - and they start with "If I'm going to limit my calories, I'm going to make sure what I spend those calories on is the highest quality and has amazing taste."

So there you go!  Start in the produce section and work your way around the outside perimeter of the store.  Find foods that either came from the earth or had a mama, and avoid processed foods.

(H/T to EXL Fitness for the idea.  Mat Gover conducts a monthly grocery store tour.  I haven't gone yet.)

The Mind Body Connection to Weight Loss

First off, let's throw out the whole stupid notion that fat loss is just "calories in, calories out."  If you're working with HCG as a method of weight loss, you already know that's just not true.  If that was true, I'd be about 84 pounds of skin and bones.  Really!

In the past, I have tried everything to lose weight.  Now, I'm not "obese" (except by those ridiculous BMI measurements - I carry a lot of muscle so I "weigh heavy" for my size), but I've always wanted to slim down and feel trim and sexy again.  After five kids, there's some extra belly weight.  I'm concerned about my health, and I want to be strong.

So, I tried everything.  I would work out twice a day, five days a week.  I ate next to nothing,  I'd subsist on salads and no protein.  I'd basically starve myself down, and then struggle to maintain.  The first real emotional issue that would come up, I'd go right back to food to medicate myself. 

I'm starting to understand that part of the reason I gain weight when I'm emotionally distressed is that fat provides a layer of "protection."  Granted, that protection is emotional rather than physical.  I've been told all my life that I'm fat (even when I had a 24" waist), and gaining weight is a way of "proving them right."  There are so many emotional issues tied up in weight and food!

Right now, I'm considering what I need to do to release the emotions related to food, so I crave healthy food and stop eating when I'm satisfied.  Even as I write this, I'm struggling with a craving for ice cream - and I know I can't have sugar. (I get headaches when I eat too much sugar.)  I don't want the ice cream for any reason other than emotions!  I want to fill an emotional void.

I also know that the void will still be there after eating a half gallon of ice cream.  So the thing to do to fill the void is consider why I want ice cream.  And to do EFT to release the craving.

The setup would be something like this:  "Even though I want to eat ice cream, I deeply and completely accept myself."

Then I can work through, tapping the reasons why I want the ice cream.  Even though I feel empty inside, I deeply and completely accept myself.  Even though I don't think I deserve to lose weight.  Even though I want to hide behind my fat.  All those reasons can come up and be worked through. 

And once you work through what is keeping you fat, you can release the weight with grace, and ease, and HCG.

Still struggling - working out helps!

You know, the first round I did was so easy.  I was able to stick to the protocol with grace and ease and quickly and effectively take the weight off.  This round has been a grind!  I'm sure a great deal of the challenge has to do with being put through the wringer emotionally.  When you're emotionally struggling, it's much harder to remove an emotional crutch, such comfort food. 

I am finding that a solid workout does a great deal to help with the depression and emotional challenges.  It doesn't have to be a huge, strenuous workout (and if you're in Phase 2 - VLCD, don't start a strenuous workout), even a walk around the block can help release endorphins and raise a low mood.

Before children, I'd use walking as a way to raise my mood.  There's nothing like a long, brisk walk to help you process a down mood or negative emotions.  (Once I had children, it was a bit more challenging, but I still work out in some way regularly.)

Currently, I'm in P2, and going to boot camp three days a week (my goal is to not lose muscle, always a concern on low calories).   I'm also starting to add more cardio to my workouts.  The more I can get my body moving, the better.  Keep in mind, however, that I'm fairly athletic to begin with, even with the extra weight I'm carrying around.  If you're not working out to begin with, try adding a 15 minute walk around the block at an easy stroll to begin with, and work up from there.  It'll help with cravings!

I made a Top Ten list!

I am so pleasantly surprised to find myself rated #1 at HCG Diet Recipes' Top Ten blogs! I was just writing this to help others as they work to lose weight using HCG.  A big thank-you to them for the link! 

Headachy And Still Want Sweets! More on Emotional Eating (VLCD Day 2)

Yup, I'm still dealing with the emotional eating aspect.  I want to go on a monster binge - and that has nothing to do with hunger, but everything to do with sadness.  I'm still using EFT to manage the emotional process. 

Eating is such an emotional activity.  We eat when we're happy, we eat when we're sad.  We eat to celebrate (Thanksgiving, Christmas, Valentine's Day), and to commiserate.  We tend to eat more when we're with others (not me, though, as a binge eater I eat more alone).  Staying on a diet like this brings the emotional component of eating right up front.  I can't sit down and binge when I'm trying to lose weight, I have to feel my feelings.

Which usually isn't fun.  When I want to binge, I'm trying to fill an emotional void, which means I'm just not very happy.  I don't like being not happy, and I don't like feeling sad or blue, so I have a tendency to stuff those feelings right down.  Usually washed down with a half gallon of ice cream, eclairs, cheesecake, frosting right out the can....  Somehow salad doesn't quite work as a comfort food. 

Give me Southern fried foods, mashed potatoes loaded with gravy, and sweets any day. 

But for now, I need to forgo the comfort and remember the discipline.  I know what I want to look like.  I know what I want to feel like. 

I can do this. 

VLCD Day 1 - Filling the Emotional Void

I'm not hungry, but I want to eat.  (I bought some loading foods yesterday that I didn't finish.  I keep telling myself they will still be available when I come off the protocol.)  The emotional stress that I've been dealing with hasn't eased. 

I had 2 apples today, and a chicken breast baked in salsa and chili powder.  The recipe called for Colby Jack cheese, but I took that off mine.  (The kids liked the cheese.)  Spring greens in Walden Farms dressing on the side.  I was full when I was finished eating dinner (meat and salad) but now I want to eat everything in sight.  The sad thing is, like I said, I'm not hungry. 

It's like an emotional hole that I want to stop up with food.  I'm working on being more aware of it (hence the blogging) and I'm using EFT to manage it.  I'm going to fix myself some herbal teas and drink a few gallons of tea and/or water.  Filling up with fluids is a good thing.  I usually don't drink enough water (diet Coke doesn't count) so that's probably an issue there.

Water - I take my "refill cup" from the convenience store and fill it with ice water.  Looks like a cup of soda, I drink it through a straw, and I end up drinking a lot more water than I would otherwise.  Water is imperative any time you're trying to lose weight.  I never quite give up my diet Coke, but I cut way back and add huge amounts of water.  It helps.

Load Day 3

Yes, I know, Pounds and Inches says 2 load days.  I always do better when I do a third.  I've had so much fatty foods today, I am looking forward to healthy food tomorrow!  (Steak and salad on the menu!)  I've got apples chillin' in the fridge, plenty of salad greens, Walden Farms dressing, steaks, boneless skinless chicken breasts - yum! 

I freaked out a little when I weighed myself this morning.  But then, I had to remember that the weight gained from loading generally comes off quickly.  The fat loading is essential for rapid weight loss in the first week.  It's kind of like retaining water.  If you're retaining water, the best thing to do is ... drink more water.  I'm out to lose fat, so it makes sense to try to trick my body into believing that there is plenty of fat available.  That way, it won't try to hold on to it.

So far today I've had cheesecake, eclairs, pizza rolls, sour cream, cream cheese fruit dip.  I feel so full and kind of sick.  Here's to a rapid weight loss!

Load Day 2

I'm not sure how much loading I can stand to do.  I really feel ill from all the fats and junk food.  I'll be glad to start the protocol on Monday. 

While loading, eat as much fat as possible.  (As Americans, this should be fairly easy to do.)   Most people are actually deficient in dietary fats due to strenuous dieting and the mistaken notion that fats cause you to be fat.  Fats are required in the diet for mental strength (fats build the brain and nerves!), help with beautiful skin, prevent aging, and create hormones.  I always cringe when I see parents put young children on fat restricted diets - and I'm not sure fat-restricted diets are that good for grown ups, either.

I never eat fake fats.  No margarine, no "fat free" dairy.  Full fat butter, full fat dairy, olive oil.  The only time I restrict fats is on a temporary basis.  (Carbs are what tend to cause me to gain weight - that and emotional stresses that lead me to overeat.)

Great foods to load on?

Sour cream, cream cheese, full fat diary, ice cream, avocados, nuts and nut butters, hamburgers and fried foods (this is a good time to say goodbye to them!).  You're not after carbs so much - but fat, fat, fat! 

The whole thing is rather counterinutitive to me.  Start a diet by eating fatty foods? Loading helps control hunger as the hCG kicks in.  And it really works.  And, believe it or not, loading properly with high fat foods helps you lose more weight! 

Don't skip your load days.  I'm off to go eat some ice cream!

Load Day 1

Today is my first day back on hCG.  We had an office party for the four birthdays we have in February (Aquarius Rocks!) - cake and ice cream, a meat and cheese tray, fruit with dip.  I loaded up on ice cream and fattening dips.  Now I feel sick.

I sometimes wonder if Dr Simeons suggested this in the manner of getting a drunk to quit drinking during a hangover?  You know - right when they're sick and wailing, "I'll never drink again!"  LOL!  I'm always glad of a chance to work throught the binging at the beginning.  By the time it's time to hit the protocol, I'm thrilled to be eating clean again.

I Will Not Age Gracefully - I'm Fighting It Every Step of the Way!

For the most part, I believe in doing things with grace and ease.

Aging (and weight gain) is not one of those things.

I remember the old TV commercials where the beautiful blonde model said, "I'm not going to grow old gracefully. I intend to fight it every step of the way!"

That's my philosophy. 

My birthday was Monday.  Somewhat to my shock, I'm now 44.  

I just bought some Olay anti-aging products, I'm going back on protocol shortly, I'm drinking tons of water, and have decided that I will look young and gorgeous for as long as I can. I'm also growing my hair out longer. 

If only I had Dolly Parton's budget!  I always admired her, and I love her statement, "If I see something saggin', baggin', or draggin,' I'm having it nipped, tucked or sucked!"  (She's also known for saying, "It takes a lot of money to look this cheap."  I love Dolly.) 

And, as I said, I am going to skip the last post and start back on protocol again.  My last load day is scheduled for Monday.  I have set up my FridgeGraph account with a goal of 125 by the end of April. 

Here we go again!  :)

Discouragement

I'm having a tough time maintaining my weight loss.  The frustration is two fold - one, I kept it off easily for over a year, and two, I know I have no one to blame but myself.  No matter how good a diet is, the weight won't stay off on a regimen of sweet and highly processed comfort foods.

I am beginning to wonder if I just needed the break from the constant dieting.  I think so....

I've decided to wait till March 1 to start again, and in the meantime I plan to enjoy all the foods I cannot have (and do not want) when I'm actively dieting.  There's a caveat to this - that doesn't mean I'm going to be gorging or binging.  Just that nothing is off limits, within reason. 

My hope is that this temporary switch of diet and energy will do what switching up a workout does - confuse the body.  I'm not sure I would recommend this to just anyone - but I hope I am disciplined enough to "let it go" for a few weeks and pick things up again soon.

Protein for Alertness.

Yup, I'm going to tackle some interesting things over the next few days. 

Did you know (I didn't) that the nutrients in your food play a huge role in how well you are able to function at work?  I mean, I knew this *some*, but I just came across some information that really brought it home.

I am a night owl by nature.  My perfect workday starts at noon, with a leisurely morning.  Getting up at 8:30 is early for me.  And I tend to go to bed sometime after the wee hours of the morning.  Because of that, evidently, it is vitally important for me to have a protein rich breakfast - protein helps increase alertness.  Wow - I knew I liked my protein bar after my workout, and I prefer protein to carbs all day long (my body holds carbs right around my middle).  Morning people need their protein later in the day. 

Maybe that's why Tim can function on only 4 hours of sleep a day.  For such a calm person, he's almost frenetic with energy.  He follows a high-protein, carnivorous diet, with no potatoes (he prefers yams anyway), and very little rice or pasta. 

I need lots of sleep - 8 to 10 hours to function well - but I also tend to eat carbs if I'm not thoughtfully eating protein....

Too Many Carbs!

I am going to pay for this meal tomorrow! 

My brother in law works as a chef at Brick Oven here in Provo, Utah.  Delicious food - very high carb, though.  Pizza, pasta, and bread.  My body loves carbs - so much so that releasing them is a challenge. 

I wouldn't have gone there at all except Brick Oven really is delish, and my parents are in town visiting me and my sister Denise - and Cody gets a discount. 

So tomorrow, it's high protein and apples.  And salad. 

Perhaps the trick is not to scarf down everything in sight, but to remember that it's one meal and not a sign of poor willpower.  Eating is a very social activity, and it would have been impolite at best for me to squawk about the food choices for this one meal.  Now that the meal is over, I'm back on my eating plan.

Good Nutrition + Exercise is Vital to Weight Loss

One of my personal frustrations is the idea that one can lose weight, permanently and healthily, by dieting alone.  It ain't gonna happen. Good nutrition (not a strict calorie-restricted diet) and exercise go hand in hand for a great, healthy body.

I do work with the HCG protocol, yes.  And it's calorie-restricted.  Except....I don't really restrict calories on it.  I eat my protein servings (three a day, not two, since I work out hard), of chicken breast or steak, and then scarf down veggies like no tomorrow.  And I'm full all the time.  I avoid carbs when HCGing. 

And it works for me!

But again - I work out and so I require extra calories.  A protein bar or shake after exercise, and a larger portion of protein at meal time, an extra apple - that's not going to stall progress.  Better yet, since I do work out, I get better results - sometimes up to 2 pounds a day.

Don't shortchange your body.  Give it good exercise and high quality nutrition, and you'll lose weight in the long run.

It Just Feels Good!

I love eating right.  I had a wonderful dinner tonight of a fresh salad, pot roast, and an apple for dessert.  The simple things are so good!  It was absolutely delicious, as well.  I don't feel deprived at all!

The other day I was in emotional meltdown and inhaled every carb I could find.  I felt so sick afterwards.  It's amazing how different eating different foods make you feel. 

Sure, a cookie or two isn't going to derail a healthy eating plan.  But fresh fruit is so much more satisfying.  I'd forgotten how much I like apples or pears with cheese for a snack - or even a meal. 

Will you gain it back?

Possibly.  It depends on whether you choose to.  And it doesn't matter what diet or diet supplement you use.

Will you gain it back?

If you go back to your unhealthy eating habits, if you stop weighing in regularly, if you scarf down chips and dip? Yes. 

If you continue with a nutrition plan that works well for your body, and you eat lots of veggies, and keep your carbs down?  Not likely.

Will you gain it back?

Will you choose to?

So far, so good!

I've recommitted to releasing the last little bit of weight.  It's been too easy lately to eat a bunch of foods that I know are going to pack on pounds (ice cream sandwiches, chocolate eclairs, and Nilla wafers have been my comfort foods of choice lately). 

So I'm back on protocol, and much to my surprise I released 4 pounds the first day. 

I've printed out my low-carb menu from Saving Dinner's Menu Mailer, and I've chosen my veggies.  I'm heading to the grocery store tomorrow.

I'm getting cucumbers that I can salt well for a crispy treat instead of potato chips.  Apples - trying different varieties.  Honeycrisps are delicious!  And a terrific treat is an apple dusted with cinnamon, perhaps with a little stevia.

I'm stocked up on yerba mate and herbal teas.  They are delicious with stevia to sweeten them and help me relax before bed. 

And I'm doing the acupuncture and EFT to help me control my cravings. 

So far, so good - I just have to take things one day at a time.

Acupuncture for weight loss

I rather surprised myself today.  I decided to go get acupuncture for my weight issues.  You see, since Tim's hospital stay, I've been very stressed out (not his fault, I'm listening too much to my monkey mind) and have been eating more for comfort. 

This is not conducive to weight loss or maintenance. 

What I want to have is a healthy relationship with food.  Not longing for foods that will make me fat, not obsessed with being thin, but to be slender, active, healthy, and strong.  Let's face it.  I'm always going to have lush curves - I'll never be stick-thin and don't want to be - but I can be slimmer and healthier than I am now.  My goal weight is 130, which still leaves me with curves, but slims out my waist without being bony or emaciated.

So I am continuing my round, but with the additional support of acupuncture to get my mind off food and onto other things.  Like work, my kids, and Tim. 

How does it work?

Well, the practitioner put 2 needles in my ear for 20 minutes.  Then she put "ear seeds" in - tiny metal balls - that are held in place with tape and allow me to massage the pressure points if I feel cravings.  She put them on the Shenmen point, which is supposed to help me calm down when I'm stressed out and want to eat for comfort, the stomach point, which helps reduce the appetite, the gall bladder point, which helps with digestion and frustration, and the hungry/thirsty points.

I am very interested to see how things progress with the acupuncture. 

Pounds and Inches

I have 't lost any pounds lately, but I do feel (and look) slimmer.  I'm still fitting into my smaller clothing.  And I'm back to working out, which may mean a higher weight, but a smaller body.  I'm ok with that.

Something very interesting - my boyfriend told me back in November that he didn't think I should lose any more weight because he thought I looked wonderful the way I was.  I think that was the first time in my life I felt like I was almost TOO skinny.  (And I was not skinny - I'm still not - and I never will be. )

Kinda nice! 

Aching all over

My shoulder aches from yesterday's workout.  I feel like a rookie again, instead of a veteran of over a year!  I'm drinking a lot of water today, trying to keep the hungries at bay.  I've got a very solid goal on things, and looking forward to achieving it!

Returned to Boot Camp

Yes!  I'm back to boot camp after 3 weeks off.  (No, not the military type - Mat the Trainer is an amazing trainer - no one else around does what he does!)  It felt so good to be using my muscles again.  I'd been stressed to the limit with Tim's hospital stay just before Thanksgiving and trying to get all my clients caught up for the end of the year.

I am a firm believer in the importance of exercise.  I always feel better all over after I work out (even if I do squawk and complain before and during)!  I sleep better, the weight drops off faster, the little black cloud that follows me around lifts. 

My weight is up, largely from uncontrolled emotional eating.  Remember the stress I was telling you about?  Couple that with the holidays - and I ended up with a gain.  That's OK though - I can take it off!  I've already proven that to myself. 

I'm excited to be back to boot camp, and excited about the possibilities 2011 brings!

Starting the new year off right

It's important to create solid, measurable goals.  Something vague like "I want to lose weight" just won't really work.  "I want to lose 30 pounds, weigh 135, and have a 24 inch waistline" is solid and measurable.

It's so easy to become addicted to weight loss.  My goal is to achieve a healthy weight (for my height and frame, that's between 120 and 140).  I've set my goal at 135 so that I have "space" for backsliding and weight gain.  I understand that I'll work at maintaining a healthy weight for quite some time to come.

I intend to do this through both good nutrition and fitness. 

What are your goals for the new year?