Bi-Weekly Evaluation: Weight Loss is Just Not Happening

My goal of weight-loss is a hippopotamus sitting on my shoulders, crushing me like a can of coke. Good metaphor, huh! It should be so simple to get 10,000 steps a day. But it's not. At the end of the day, when I look at my pedometer and I realize I don't have enough steps, the last thing I want to do is go walking.

Everyone I talk to is stressed out and busy. It's not just me. There has got to be a way to fit weight-loss into my life even with stress and business, but how?

I have not lost any weight since I started this blog and I don't foresee my life getting any easier in the next little while. The end of the semester is upon me and I am super busy with studying and finals. Plus, the holidays are here, and let's face it, it's hard to eat less this time of year! But I don't want to wait. If you put off weight loss for a more convenient time, it will never happen. I want to keep trying.

I decided to talk to a couple of my favorite people about what helps them the most. My friend Ivy is an inspiration to me. She has been losing weight over the last couple of years. I asked her:

What did you find the most helpful in your quest to lose weight?

Thank you Ivy! So, being held accountable was the key for her. My brother Jon is also a good motivator. He is a goal-oriented person, and always inspires me to do better. I asked him:

What keeps you motivated:

Thanks Jon! He listed accountability as a key as well.I guess there is something to be said about having to return and report. I have this blog, but it's probably not the same as having to face a real live human being. I will have to think on that some more.

For the next two weeks, I'm going to keep trying to get those 10,000 steps a day. I moved my treadmill into the family room and I'm hoping that will help. I'll walk and watch TV.  I can do it!

Weekly Check-In: Feeling stressed...

My goal for this period had been to walk 10,000 steps a day. I have not done well. Surprise. My school semester is almost over and I'm feeling kind of like a salmon swimming upstream. Projects. Reports. Papers. Presentations. Every spare minute at home is spent on schoolwork and what is left is spent taking care of my family, cooking, cleaning, grocery shopping, doing bills, laundry, housework, etc.

My husband has been super busy working two jobs and traveling for business, so guess what? I got the yard ready for winter (kids helped too) and even better, I put the Christmas lights up. Phew--that one was hard. Blood, sweat, and tears! But I figured it out, and if I need to do it again next year, it will be a piece of cake.

I know, I know, it's not horribly impressive, but I did it!!!

I've been thinking a lot about priorities. My sweet sister-in-law had a death in her family and it has got me thinking about life, relationships, and what is really important to focus on. I think I spend a lot of time and energy on things that don't really matter in the long run, like keeping a spotless home. I know that I need to do the drudge work like cleaning and laundry, but sometimes I wonder if I spend TOO much time doing it, or if I don't delegate it to my kids as much as I should. Also, I know I need to fit exercise in my day. I need to, but it is so hard. Where do I fit it? Maybe after I drop the kids off...

I think what it boils down to is self-control. I need to learn to have power over ME! I curl up in bed while my kids get ready for school instead of getting out of bed and getting things done (I rationalize that mornings are just NOT my thing!) I rarely say no when offered a yummy dessert. If I'm hungry late at night, I eat. I need to work on my self-control.

And mostly, I need to make sure I'm fitting my priorities into my day--family, health, education. Perhaps my daily routine needs to reflect that.

I need to master self-control. Do things that are uncomfortable, like get up early in the morning, exercise, resist unhealthy foods most of the time, and go to bed without a full stomach.

Here are my thoughts for the week:

• Discipline is remembering what you want (David Campbell)
• Everyone must choose one of two pains: The pain of discipline or the pain of regret (Jim Rohn)
• You have to decide what your highest priorities are and have the courage--pleasantly, smilingly, non-apologetically -to say 'no' to other things. And the way to do that is by having a bigger 'yes' burning inside. The enemy of 'best' is often the 'good.' (Stephen Covey)

For other great quotes on self-discipline, check out this site:

http://www.brainyquote.com/quotes/keywords/discipline.html

Bi-Weekly Evaluation: I'm doing better

Goal #1 Evaluation: Take 10,000 steps Mon.-Sat.: Walk 10 minutes, 2-3 times/day

I only met this goal twice this week. Blah!

Goal #2 Evaluation: No eating after 9:00 p.m.

I met this goal five times this week. Yay!

I have decided to keep my goal of walking 10,000 steps a day. It is my hardest, and I am struggling to meet it. Because of my previous goals, I am doing better at eating more fruits and vegetables and not eating after 9:00 p.m.

If I have only one goal for the next two weeks, I am hoping that I will be able to finally find a way to fit it into my schedule and my life.

In order to accomplish this, I think I'll have to fit at least a thirty minute walk into my schedule every day. I will aim for walking after I drop off my kids to school, or after dinner.

Wish me luck!

I've never really thought of it like that before.

Goal #1: Take 10,000 steps Mon.-Sat.: Walk 30 minutes a day

Weekly Check-in: Arghh!

I am having the hardest time staying motivated! I am so frustrated because I can't seem to get 10,000 steps in a day. I'm getting close--I usually end up with about 8,000. I am overwhelmed with my schedule. I know I need to make time to exercise and eat better, but it's so hard! 

If I've only gone 6,847 steps so far today, why am I so exhausted?!

For example, one of my goals is to not eat after 9:00 p.m. But I have night classes Mondays and Wednesdays...And I'm hungry when I get home!!!!! I think being a student in general makes me hungrier than usual. When I am home studying, I always get the munchies.

And when I'm stressed, which seems to be more and more lately, I turn to junk food. For example, the day before last was crazy. I spent all day at school, then came home and had to hurry and get my family situated and rush off to a church responsibility. I came home late at night from that and had school deadlines to meet. My kids were not in bed, the dishes were not done, and there was no food in house to make the kids' lunches with for the next day. I wanted to scream! I wanted a chocolate bar and a coke! So when I ran to the grocery store, can you guess what I picked up? Oh yeah, a nice, Dove chocolate bar. So not only did I eat after 9:00 p.m., but I ate junk food!

Days are jammed packed with deadlines and rushing, rushing, rushing to meet them and take care of my family. This is not going to change, so I need to find some way to lose weight in spite of the insanity that is my life. Other people can do it. Other people have done it. I want to do it too!

How do I retrain myself to turn to something besides junk food for comfort?????

Okay, I'm calm now. In this day and age when we have a question or a problem, we turn to Google, right? This is what I found:

50 Ways to stay motivated to lose weight

Some great ideas here. Did you know the color blue is an appetite suppressant? Interesting. Some of my favorite ideas are:

• Limit but not eliminate (I like this one a ton. If we deprive ourselves of something, we only crave it more)
• Celebrate small victories (I am doing well at getting 4-5 servings of fruits & veggies a day--yay!)
• Be kind to yourself (Working on this...I have high expecations and I am not meeting them. It's frustrating!)
• Have an accountability partner (I'm in a "biggest loser" group with my family. We need to be better about holding each other accountable)
• Sleep on it (I love this idea. If my goal is on my mind when I go to bed and when I wake up, I'm more likely to think about it during the day when temptation hits!)
• Be your own cheerleader (This kind of goes with "Be kind to yourself")
• Get a theme song to keep you motivated (The site suggested "Spaceman" by the Killers. I need to listen to it. I'll pick a theme song and get back to you.)

Well, I'm feeling a little better. I can do this. I can do this. I can do this...

Bi-Weekly Evaluation: Can't quite seem to get 10,000 steps a day...

Goal #1 Evaluation: Eat 4-5 servings of fruits & veggies every day

I've done a decent job with this goal. Reaching for fruits and veggies when I'm hungry is definitely more of a habit than it used to be. My first impulse is still carbs or sugar, but I've been much better about ignoring those cravings and grabbing an apple or an orange. Well, except for when I've grabbed the leftover Halloween candy...ugh, the holidays are such a hard time to lose weight!

Each day I make sure to have at least one fruit or vegetable with each meal or snack. I slice a banana into my morning cereal and drink 100% juice with my lunch. I snack on an apple every day and serve a fruit and a vegetable with dinner. The trick for me is to have the fruits and veggies readily available and easy to prepare. One thing I love for busy evenings is steam-in-the-bag vegetables. I pop them in the microwave for five minutes and voila--steamed veggies, ready to eat!

Perfect for pulling out of freezer and popping into microwave!

The end of the week, when fresh produce is gone, has been little more difficult for me. I need to either go shopping mid-week, or stock up on dried, canned, or frozen produce.

Goal #2 Evaluation: Wear a pedometer & take 10,000 steps Mon.-Sat. 

I am really, really struggling with this one for some reason. I usually fall into bed each night, exhausted, with only about 7,500 steps. I am so busy. I have four children, ages 8 to 18 and I am a full-time student. It's hard to fit everything I need to do into my schedule. I mentioned this to my doctor once. He told me that I will be more efficient at homework and everything else if I make time to exercise each day.

I read somewhere that if exercise were a pill, it would be the most widely prescribed medicine of all time because of all the wonderful benefits.

I want the benefits!

I want to feel better!

I want to have more energy!

I want to sleep better!

I want to fit in my old jeans!

I guess what it boils down to is priorities. I will never have time to exercise; I need to make time.

In order to meet my 10,000 steps, I have been doing little things like parking farther away, taking the stairs instead of the elevator, etc., but I need to step up my program if I'm going to meet my goal.

Some of the tips for getting 10,000 steps a day on  The Walking Site are:

• Take a walk with your spouse, child, or friend
• Walk the dog
• Use the stairs instead of the elevator
• Park farther from the store
• Better yet, walk to the store
• Get up to change the channel
• Window shop
• Plan a walking meeting
• Walk over to visit a neighbor
• Get outside to walk around the garden or do a little weeding

I would like to eventually get to the point where I am exercising 45 minutes to an hour each day, but I'm not quite ready for that yet. A more reasonable goal for me is to walk for ten minutes, two to three times a day.

My goals for the next two weeks:

Goal #1: Take 10,000 steps Mon.-Sat.: Walk 10 minutes, 2-3 times/day

Goal #2: No eating after 9:00 p.m.

Weekly Check-in: I Need to Do Better!

My progress has pretty much sucked this last week. I only managed to reach each of my goals two out of seven days. :(

I could go on and on with excuses. I threw a party for my son who was home from college. I held a baby shower for my sister-in-law. I rushed, rushed, rushed around all week with my college classes and midterms as well as my kids' homework assignments and projects. I had to come up with quick and easy dinners each night so we could all head out to various activities such as band concerts, boy scouts, youth group activities, etc. 

I think what it boils down to is this: Life will ALWAYS be stressful, no matter what. I need to decide that I will accomplish my goals regardless. I'm tired of feeling yucky. We had our family pictures done and I hate that I am overweight. I have been a healthy weight my whole life up until these last few years. (Well, except for those 5 or 10 post-childbirth pounds that I never got rid of.)  The point is that I looked and felt better and I want that back! 

I am re-committing right now. I WILL do better this next week.I'm posting this motivational picture that I stole from my friend Carin (who is in disgustingly great shape, by the way.)

Here's to a better week!

So True!

My First Step

How many times have you set a New Year's Resolution to lose weight? For the last few years, mine has been to lose 40 pounds. Wow--talk about lofty goals! No wonder I am still overweight. My goal was too mind-boggling for me to contemplate in everyday moments of temptation.

I think a better solution is to scrap the New Year’s Resolutions completely and concentrate on setting short-term, achievable goals. By taking things one day at a time and making small changes, I hope to form the healthy habits I need to alter my lifestyle and not only lose the weight, but keep it off.

So let’s get this straight. I am on a journey to lose those 40 pounds, but as Confucius said, “The journey of a thousand miles begins with one step.” And my first step is to set two short-term goals. I'll re-evaluate these goals in two weeks. If I've done well, I'll set new ones. If not, I'll try again. I'll also keep a running total of my weight loss (in percentages) and track it every week.

I'm hoping that by setting achievable goals, being held accountable, and taking things slowly I will see lasting results this time. Hard work and patience are the key to weight loss. In the words Benjamin Franklin, “He that can have patience can have what he will.” 

So here goes!

Here are my "before" photos:

My family--October 2012

I'm the one in the red sweater--you know, the one that actually has forty pounds to lose!

Goal #1: Eat 4-5 servings of fruits & veggies every day

10 tips on how to shop smart for fruits & vegetables

Goal #2: Wear a pedometer & take 10,000 steps Mon.-Sat. 

The Walking Site: 10,000 Steps a Day