Friday, December 30, 2011

Second to last day of the year.

weigh in 206!!!

         Wow its almost the new year!  A recap on the year is in store...  Today I weighed in at 206! I cant beleive it really?  I have lost 49lbs and have 66lbs to go. I have lost 43% of my goal weight to lose! I am almost half way there. : )  Ill be starting this new year off with joy and an accomplishment.  Its an ongoing accomplishment but Im now much more confident in anything. I know if I work for something I will get it. I also know that it doesnt take a hollow resolution to do it. It takes alot of work, time, and energy.  it takes sacrifices and determination as well. I think the best lesson I have learned this year is that when I mess up, get right back on. : )
My Goals acheived to date:
Just reached two more mini goals. : )
  1. Lose 45lbs- 12/28/11
  2. Lose 40% of goal weight(46lbs)-12/29/11
I have also surpassed my monthly goal to get to 209. I am now 206! : )

Current weight and monthly goal.

This has been such a tough but great year. I am strong and can depend on myself. : )  I know I can take care of myself and that I can do anything if I am willing to work for it. Or as they say in group, "If you really want something, you'll go to the ends of the world to get it"  And thats what im working on. I have my low points where I feel like Im not sure I can go on. Then I just look at my first ticker and think wow. I have come so far already look at all I have done.  This attitude and habit I have built into my eating practices is spilling over into all aspects of my life.  I try to see what I can in a positive light. I also do my best to take action to fix things and work at them.  I make the best decisions I can make for me today.  I am the only one who can change me so I had to start somewhere.
My new favorite quote:
"You must be the change you want to see in the world."
Mahatma Gandhi


Thursday, December 29, 2011

morning all


So I dont know if my weigh in will stick but it would be cool if it did. : ) 

I was on plan yesterday and I am on plan today. Lets do a recap, What does on plan mean for me? On plan for me means that I am sticking to my daily Calorie count. I dont go over and Im not to far under.   How do I get my calorie allottment? I get it with a calorie calculator. My favorite one is here.  Here is also my favorite website to track my calories.  Its called Loseit and you can do it online or through an app on your smartphone.

We are all here after the holidays and were trying So keep trying. Dont let your holiday failure become a life failure. Allow it to be a lesson.

Have a great day!

Wednesday, December 28, 2011

to long...

weigh in 209.8

  Goodmorning everyone. Wow it has been a long time since I have written. So much has happened.  I got in an accident. (fender bender)  My back is pretty messed up and I have been going to the Chiropractor.  I had a pretty ok Christmas. I wasnt able to participate in everything due to my back but all in all it was good. I took a holiday from being on plan. Wich wasnt planned. Through Christmas I kind of lost most of my self control. I didnt do horrible but i didnt do good either.  I was 208.6 before my days off and after Christmas coming back yesterday I weighed in at 210.8.  Today I am at 209.8.  Hopefully I will make it to my goal of 209 by Dec 21st.  I am on plan again since yesterday.  I am finding it difficult to stay on plan and I remember this from the last time I fell off plan. It is very hard to stick to plan the first few days to the first week and then after taht its clock work again. As long as I stay aware of it. I plan on taking some more pics at 199. Wow 9.8lbs from Onederland! So crazy. 
     So about my Holiday cheats. I have no one to blame but myself. I have so many tools from my blog to my phone apps.  I personally chose to go without them and allowed my self control to go by the wayside. It was like a small haze of not looking at the toolbox that I had in my back pocket but the haze is gone and Im back roaring. I could definetly get sad and disgruntled about it but, why? Will that help? No its only going to cause me to feel bad and cheat more. Im not perfect and I dont claim to be. So I am going to own up to my actions and keep chugging along.

Some tools I have to remember to use from now on:
  1. Baby steps
  2. Holiday tips
  3. Weightloss does not equal entitlement

I have to remember to take my own advice.  I hope all is well! Thank you. : )
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Friday, December 16, 2011

Finals are over!!! Stress over!

Weighed in at 211.0

   Wow! It has been a week since I have written.  Finals are over as of yesterday and I just finished my Chemistry Paper. Now I just have to wait until SafeAssign allows me to submit it.
      I have been mostly on plan. With a bit of an overage on mon and tues. Finals have been really stressful but ive made it through.

So since were talking about stress. How does stress effect health and weightloss?  This couldnt have said it better! So today Ill let his words be heard! to get more from the mayoclinic click here.
  • How do I control stress-induced weight gain?


    from Edward T. Creagan, M.D.
    When you're under stress, you may find it harder to eat healthy. Also, during times of particularly high stress, you may eat in an attempt to fulfill emotional needs — sometimes called stress eating or emotional eating. And you may be especially likely to eat high-calorie foods during times of stress, even when you're not hungry.
    To prevent weight gain during stress and reduce the risk of obesity, get a handle on your stress. When you feel less stressed and more in control of your life, you may find it easier to stick to healthy eating and exercise habits.
    Try these stress management techniques to combat stress-related weight gain:
    • Recognize the warning signs of stress, such as anxiety, irritability and muscle tension.
    • Before eating, ask yourself why you're eating — are you truly hungry or do you feel stressed or anxious?
    • If you're tempted to eat when you're not hungry, find a distraction.
    • Don't skip meals, especially breakfast.
    • Identify comfort foods and keep them out of your home or office.
    • Keep a record of your behavior and eating habits so that you can look for patterns and connections — and then figure out how to overcome them.
    • Learn problem-solving skills so that you can anticipate challenges and cope with setbacks.
    • Practice relaxation skills, such as yoga, massage or meditation.
    • Engage in regular physical activity or exercise.
    • Get adequate sleep.
    • Get encouragement from supportive friends and family.
    If you try stress management techniques on your own but they don't seem to be working, consider seeking professional help through psychotherapy or counseling.

^^This guy is good Tuesdays overage was caused by emotional eating most definetly. I had a starbucks and starbucks sandwich. Wich makes me feel cozy inside. But its fleeting.... So i take it as a learning experience.

Its funny to think about this list seriously. I look at it think of that Clear eyes guy in his monotone voice and think blah blah blah!!! but its so true!!!  Emotional eating is the downfall for most of us!
  • we are happy = we eat
  • we are sad= we eat
  • we get lonely= we eat
  • we get good new= lets out to lunch and eat!
Same old story! Sit down and think about it! how do you celebrate? With food in some way? These are things we need to change in order to lead a healthy life.  If your sitting like me all "Big Boned" 9 times out of 10 we have an eating problem. Cuz "naturally skinny people" dont have a problem!

So go scroll back up and read it again. ^^^^ I did 3 times! let it sink in. : )

Have a great weekend! Celebrate your life in a new way!
You know I love you all!

Friday, December 9, 2011

Vitamins= better health

weighed in at 212.4!!!

  I honestly don't quite believe my eyes. We are only 9 days into the month and I've lost 3lbs already! Quite happy with that. Hopefully it will allow me a healthy little cushion for Christmas. All is well. I will be going to my Darling BF's house this weekend. Although I will be studying the entire flipping time its OK Ill get to see him. : ) I haven't posted much this week due to finals and next week will probably be even more barren. After that we will be back and running! Hope all is well!

Vitamins = Better Health
    So the reason why your continuously hearing, "You must have a balanced healthy diet!", its because you need all your essential vitamins.  Vitamins are the little workers in your body that help keep things going. Vitamins give your body energy and focus.   Yes it is best to get our vitamins from our food. Unfortunately because of over used soil most over our fruits and veggies don't contain the amount of vitamins we need. We really do need that much that's why its a good idea to take some supplements. It wont hurt but it will guarantee you got all your vitamins for the day.
        On one hand you may be thinking eh Ive done without them all this time. Sure you have because how you feel is whats your reality(your normal).  I have felt the same way for years.  I started taking a few vitamins a day in just the past 2 weeks. I have already seen and felt a major difference!!!  I am able to focus better at work and school. I am sleeping better through the night and I am actually waking up with energy! Try it out it cant hurt, can it? 
     Why I haven't tried it till now? I couldn't afford it! Vitamins are expensive! BUT BUT BUT! I found a wonderful little deal that will cost you $5.00 every two weeks! Walmart now has an end cap with vitamins for $0.88 each. They come with 15 capsules each which is enough for two weeks and one day. So now you have no excuses except maybe which one should i get? Well here's an example of what I use.

  • Women's once daily-  This is a great one stop shop.  Take a Women's once a day supplement. Or Men's once a day supplement depending on your gender. This will knock out what the average person needs in a day.  Then if you feel like you need some other vitamins check them out.
  • B-12- I also like to take vitamins B-12. This vitamin promotes focus and energy. Your body has more energy with this little guy. Your brain can more easily focus as well.
  • B Complex- I found this great article click on here for more info. Vitamin B's are need for almost every bodily function performed daily. Do you really want to be low on that?
  • Vitamin C- Is known as the healthy immune system promoter, it is full of antioxidents, and is an antihisthimine. For more click here.
  • Vitamin E- I like to take vitamin E because it promotes skin health and softness. Your body needs very little in order to use vitamin E fully and its great when you start to see the results!
  • Fish Oils- are suggested to improve many things i.e: mental health, anxiety, depression, and more. if you would like more info take a look at this article. here.
Hope this is inciteful! Have a wonderful day! Dont forget to subscribe. : )

Wednesday, December 7, 2011

Weightloss Does Not Equal Entitlement

weigh in 213.2!

  Omg! I am almost out of the 220's I'm so much closer to Onederland its insane. I cant even believe I have made it this far.  Although I have the sweat, tears, and stories to show for it.  its crazy to think I am almost to the 210's.  Although I know for me I need to stay focused. I can celebrate for a few moments and be excited. But if I celebrate to much then I end up ruining the  celebration.  I know it seems harsh but its just something Ive learned about myself. I cant celebrate to much or else I begin to celebrate with food.  Then I am gaining and not losing. I am proud but not prideful.  If I am prideful than I begin to not be able to stick to my plan and I maintain then I begin to gain. Or I start to yo yo. So the point?

Weight loss Does NOT = ENTITLEMENT!

  • This banter might sound a little harsh. So if you cant handle harsh today isn't a day to read my article. I'm so passionate and blunt about this topic because this is what hinders me.  This is why I begin to feel complacent and prideful and then get stuck or balloon up. So here we go.  You think that because you lost 5lbs you can have a cookie? Sure have a cookie but count the calories and don't leave it out. Its still a treat if its counted. You wouldn't usually be eating the cookie, slice of pizza, or piece of pie.  But be ready to pay the consequences. And eat one cookie not the ENTIRE box!  Your not entitled to gaining the 5lbs back! You haven't done all that work to erase it have you?  If so, then why do it in the first place? Yes go quit. Come back when your ready! If your ready lets do this. I constantly tell myself this when I start to slip up.  "Jessica! Do you really want this? Then, Why are you hurting yourself?"  I ask myself these things and then I answer them.  If you really want this then don't punish yourself!  Be an Advocate for yourself! The TRUTH is your ENTITLED to STRENGTH!!! You are entitled to willpower and strength! So do things that will strengthen you mind body and soul. : )

Tuesday, December 6, 2011

weigh in 213.6

  Morning all had a great weekend. Hope you did as well. I practiced my baby steps, my will power, and consistently remembered the goals i have already accomplished! Oh and I planned out my plan for the weekend!  Had a very busy weekend. I got oto see my darling BF and we had a couple dates and he gave me some beautiful flowers! : )  So far December hasnt been to difficult but it is going to get that way. In a week or two is when all the Christmas and Holiday parties begin. I have to start using all of the tools I used over the weekend religously!  Also another tip: Dont watch Diners, Drive-ins and Dives when flipping hungry!!! Its just not smart! I love that show but it makes me so hungry. Also it makes me want greasy deep fat fried stuff! Ok well just checking in will be updating again tomorrow. Have a great day.

Flowers from my darling BF!

Friday, December 2, 2011

Planning Your Weightloss Program

Good morning,
weigh in 214.8! .2 down from yesterday. : )

I'm doing great! My darling BF will be here soon! I cant wait! We will be spending the weekend together. : )

My weight loss buddy brought me to a stunning conclusion today of why planning is so important.  Why so many of us say, "I'm just the type who cant lose." or why we yo yo.  SO, today is all about why planning is so huge in your weight loss journey!

Why planning your weight loss plan works.
  • Calories in vs. Calories out- It really doesn't matter which diet you choose. It all boils down to your calories. Calories are a unit of measure measure the energy our bodies burn. It varies from person to person. If you plan out your calories you know where to draw you lines and you can tweak it from there. You want to create a deficit which will make your body it its store energy i.e.(fat).  Every ones deficit is different so if you would like to know your plug it into the cal calculator.  My calories are at 1567cals a day with a deficit of 1000cals a day. which should even out to 2lbs. a week. Here is about how much i can eat.
    • For example, lets say your eating 1400 cals/day.
      • you can have a fast food burger and fries and there goes all your calories
        • Big Mac- 540cals
        • Large French Fries- 500cals
        • Large Coke- 150 cals
        • total: 1190
        • you just spent just about all your cals on one meal that will keep you overly stuffed for 2-3 hrs and then you will be hungry again.  And ultimately will most likely end up binging.
      • Or you can have a varied day like this-
        • breakfast-
          • oatmeal serving-160cal
          • cup of strawberries-46cals
        • snacks-
          • healthy pop single serve-180cals
        • lunch-
          • Lean cuisine bake chicken-310 cals
        • snack-
          • brie cheese 2 tablespoons- 90cals
          • wafer crackers 10pcs-66cals
        • dinner-
          • 3oz beef-184
          • 1/2 rice-83cals
          • a-1 sauce 1 tablespoon- 15cals
          • soy sauce 2 tablespoons-20cals
        • snack
          • fiber one chocolate bar-140cals
        • snack
          • Apple- 105cals
        • grand total: A whopping: 1399cals 
        • This is basically my plan for today.
  • Plan your day in the morning
    • If you plan your day in the morning according to your habits then you have a better chance for success. For example, I like to snack so I leave room for plenty of snacking. After a while your plan will become habit to what you can or cant eat or what you want to squeeze in and how to work around it. For example, when I know I will eat out I eat lots of veggies because they are filling and low in calories as well as making sure I get fiber because, fiber is also low in calories and keeps you fuller longer.
  • Tracking-
    • Keep track of what you've done. What works for you? What doesn't work so well? We are all different so all of us have a different comfort zone.  So find yours and you will be set.
      • If you don't want to do the old fashioned pen to paper journal try out one of these free sites:
        • Fit Day
        • Lose it!- (I use this app on my phone. You can use it on the web or in an app)

  • If you plan and track your day, you will have your guidelines. The line will no longer be blurry and you will what and what not to do. You will also learn yourself and learn how to make it work for you.  Remember planning, support, and bit of will power is all you need. OH! and... ACTION! So put it it into action!

  • Thought of something else that seems to hang me up sometimes and I think my weight loss buddy is feeling the same way today. So I hope it helps. An idea nothing more. : )

  • She has 1200-1400 cals a day.  Lets go with 1400 for today since she will be eating out for dinner with her family today.   If my calorie budget was 1400 cals this is what my day would look like when I want to eat like normal but save as many cals as possible for dinner.
    1. Where are you going? How many calories do you want to save?
      • Lets say I want to save 900 cals for dinner (it can be done)
    2. How many cals do I have for the day?
      • I have 500cals before i go to dinner
    3. This could be tough but lets make it more attainable
      1. We are going to treat this day like a snack day. Tiny meals but plenty of them. The goal is 5 small meals till dinner so lets say its 10hrs till dinner eat every 2hrs. 15hrs then eat every 2.5hrs.
      • breakfast- oatmeal single serving-150cals
        • oatmeal is high in fiber and will keep you full for 3-5hrs
      • snack-banana 7inches- 105cals
        • also high in fiber and will keep you full with low cal
      • snack-1 cups of strawberries- 45cals
        • sweet and tasty and low in cals
      • lunch-
        • laughing cow cheese wedge- 35cals
        • wafer crackers5- 33cals
        • 10 baby carrots- 35cals 
      • snack-
        •  10 4" celery sticks -6cals
        • 1 tablespoon peanut butter-94cals 
      • Total: 503cals
    4. When you go to the restaurant be happy you earned it! remeber to stick to your 900 cals. Dont be afraid to ask for a nutrional menu. : )

How do you put it into action? tell us your thoughts.
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Have a great Weekend!

Thursday, December 1, 2011

Another Mini Goal Acheived!

weigh in 215!

I finally did it I have reached my mini goal of 40lbs lost! 12/01/11 I have another acheivement to mark off my list! : ) I started this journey with 115lbs. to lose. I now have 75lbs to lose.  Now looking at the number 75 is still a headache but, looking at my goal for december being 209 from 215. that seems so much more doable and I will be taking it one day at a time.  So cheers to December and the holidays. Lets pull our boot straps up and take this head on!

So never forget mini-goals really are KEY! 

Have a great day!