Stuck to plan... almost.

weigh in 216.8

So I stuck to plan all weekend except dinner last night!  Although I wish I would have stuck completly to plan Im extatic I finally did this good. Time to stick to plan for another wonderful week. : ) Thank you all for your support. Hopefully by the end of the week I will be at 213-214 : ) cant wait!

Weekend Diet Plan Tips

weigh in 216

      So Im back at 216 again...  This weekend I will be heading up to my BF's where they have some really delicous arabic dishes that are made for each meal. Breakfast and dinner are the most difficult such delicous meals.  Although if I ever want to get past 216 I need to get back to sticking to my plan on the weekends to. So Here we go.

Weekend Diet Plan Tips. 

• Dont put off your meals-  On the weekends I find I fall off plan the most when I put off my meals till later.  I stall and think if I dont eat for anither hour or two I can eat dinner later. Wich innevitably makes my hunger rise and anything I smell when others start cooking, well I want it.  It is much harder to say no to food when your really hungry and not on your usual schedule.  So try to stick to your usual schedule as much as possible.
• You dont have to eat with everyone else-  I find myself trying to be polite and eating with my BF's family. I cant do that anymore. If Im hungry before they are then Im eating from now on. Just as before if Im busy worrying about being polite then Im gonna end up being much hungrier. Ive made my metabolism fast therefore it can get ravenous and eating a salad for dinner while watching others eat delicous junk really isnt satisfying. So if I am going to get healthy and fight this obesity and my risks for disease then I need to think about me first.
• Keep your healthy snacks close-  This one seems like a duh, "Uh hello? The kitchens in my house its close... whats ur point?"  My point is the kitchen can be far.  Something that I do at my BF's hosue where I find most of my temptations come up. I carry my snack with me.  I carry a fruit or some sort of snack with me in my pocket or in my hand at all times. If someone brings out cake or something to munch on and I really want to snack to then I take what already in my hand. It may seem weird but who cares if it works and is healthy, right?  I alos carry a serving of nuts and a granola bar in my purse. If we're at a store and someone decides to grab a bite of something. Thats all well and dandy cuz I have my snacks to. : )
• Water- I dont know how I can get across how Important it is.  Water may not have actual nutrition or calories but, our bodies need it to do anything!  We need it to difest to breathe to have our blood flow through us. EVERYTHING!  The more water we have the more satisfied our body is.  The less likely you will get those annoying fictitous hunger paings. Go read all about what actually happens with your hunger when you dont drink enough water here.
• Excercize- When work hard are you proud of yourself?  Its the same with excercizing. You are much less likely to cheat after you have worked out. Why would you want to ruin what you worked for?
• Journal- WRITE WRITE WRITE!!!!!! Keep track of everything! You will stay on plan much more successfully if your constently looking at the amouunt of your intake and you will plan for spreading out your calories for the day.
• Be aware-  Know that you are on a diet. You are the one who is losing and you need to have will power.  Everyone around you IS able to do whatever they want. They arent trying to lose they arent on this journey. YOU ARE. So be your own strength aswell find your own little techiniques to keep yourself on plan.

Let me know what you come up with. : )

Also if you have anything you want me to write about and answer let me know.

Thank you. Have a great weekend.







   

Sticking to a weightloss plan.

10 Great Steps to Sticking to it!

1. Having Support- Support is key in many respects.  When you are feeling down or are feeling as if nothing is working. Confiding in someone can help tremendously. Get yourself a fitness buddy or support buddy. This person is to be there for you whine and carry on with. This person is there to help you keep on track. Most of all this person is there so you can run and tell them all your triumphs!
2. Keep up your guard- Your environment is yours to mold.  Dont keep snacks that will break your plan around you.  Why would you want to stare at a choclate bar and not eat it?  Keep up your guard and knowingly guard yourself from things like this in your environment. Also remember that not everyone around you is on a diet. Do your best to go into every social situation with a plan.  Your not going to have the indulgences that everyone else gets to have. They are maintaining and you are losing but, dont be so sad if you stick to it. You will be there soon enough as well. : )
3. Actually plan your plan out- Have a plan! That may sound like a duh should have followed that sentence.  Lets go ahead and think back at all of our failed diets... ok did you have a well thought out plan? did you have the details on pape? did you forget you were dieting alot of the time?
4. Water-  Water is so important.  Did you know?  That many times when we think we are hungry we are actually thirsty! The average person should be drinking 6-8 8oz. glasses of water a day or 4 bottles of water a day. On top of that any liquid that is ingested other than water should be matched with the same amount in water. So for example: You have had 4 bottles of water today but, you also had 8oz of coffee, 8 oz, of orange juice, and 8 oz. of coke. So that means you still need to drink 24oz. more of water before the day is out. With all that liquid in you, who has the room to over eat? hmmm we might have a point here?
5. Journal- A plan isnt a plan without it being on paper. When you write out your personal plan there is now something concrete and physical you can feel and touch. You now have a reference to what your plan actually is. You can also track your progress now.
6. Goals-  Every plan should have goals! Not only goals but mini goals.  Here are some of my goals.  Mini goals are the best because you acheive them much more than your overall goal.  These mini goals will keep you going and allow you to go one baby step at a time.  We can get overwhelmed by the end result so its best to cut your journey into tiny little chunks.
7. Rewards- Reward yourself. Maybe not every mini goal but like every other mini goal give yourself some rewards.  Many suggest you dont use food as a goal.  For me I charecterize a few instances as ok for food rewards. I.E: there was a new French restauraunt I have been dieing to goto. So i made it a reward. : )  Otherwise clothes or outings are great rewards.  Especially clothes because if were doing our plan right were going to need alot of new clothes! : )
8. Customize your plan to fit you- We are all different. Some people can say to them selves i will not have any choclate till i reach goal. Then they can do it. For me I cant deprive myself of things or else I go crazy. I allow fro portion control. Then others may need portion control for sweets but can cut out meat all together. Or someone might realize there body hold onto bread to much.  Everyone is different and you should figure out wich diet senarios work for you. The main idea is calories in vs calories out. For that you can use a calorie calculator.  All of the in between is upto you to customize.
9. Love yourself- Fat to thin doesnt mean rainbows and roses.  We dont get the perfect life when we get skinny. life is still life. If you dont love yourself now. then you wont love yourself when you get to goal either. So start working on yourself now.  If you need therapy go. I do I find it the best way to work on your innerself. others may feel yoga or meditation is the best way. Its all up to you. Just love you for you!
10. Commit- I want to lose weight. I dream of losing weight. I think about how to do it. I have the perfect thoughts of the exact way i will do it. Then do it and stick to it! Start you new plan and life today!  Commit and stay committed. There will be highs and lows dont quit in either. Set your mind on it and make it happen!

Let me know what else you think would help others to stick to it?

The fear of losing the weight...



Keep the cupcake? Or lose it?



weigh in 217.5

2 days non smoker

       So this morning I weighed myself. I couldnt take it I felt like I was hiding from myself and not facing the fact that I had cheated. Its quite riciculous the way my mind thinks alot. Wich led me to read an article about the fear of losing the weight.  It is said that the fear is what causes much of our reoccuring cycles of success/failure then success then failure. The whole yoyo dieting may come from this as well.  There are so many reasons we can fear losing our weight.

• Some of us have never been thin- so we may have fear of the unknown
• We might have a fear of doors opening to new opertunities?
• We could possibly have a fear of having to work harder with no excuses?
• We might have a low self esteem?
• We might have gone through some severe childhood psychological trauma?
• We wont have our fat as a safety blanket/barrier?
• We wont have our fat to defend us and our excuses?
• Do we deserve to be skinny?
• What if Im still unhappy after I lose the weight?
• Losing weight means raising your expectations and means a chance for failure.
• Getting comfortable at the weightloss you have acheived since the beginning.
• Making the decision to lose weight may also mean making other hard decisions. 

        I have personally been going from 216-219 for the last 7 weeks! why?  Well I think its a combination of all these.  I cant remember ever being happy with my body. I have had moments of wow this looks good because its hiding all the right places, but Ive never truly thought I looked great in something. I have used my weight in so many cases to sabotage myself from new oppurtunities.  Its an excuse to hold myself back.  I have used my weight as an excuse so many times. I cant even count. I know I have had times where i thoght maybe im not able to do soemthing then I decide i cant because of my weight.  I have moments of high and low self esteem. I seem to be able to empower others but not my self.  So why do I deserve this? My fat and my weight is definetly a safety blanket of comfort in so many ways! Its all I have known all I can remember. I can remember pictures of a skinny little girl but i cant remember ever actually being skinny. i have always thought i was fat. I can remember from the beginning of my memory me as fat.  Me getting told thats enough dont eat anymore. Or Jessica are you really hungry? Honey dont you think you have had enough? Everyone says I was the good one.  Sure I was rebelled with food not with much else.  My sister is beautiful skinny and perfect. Im not perfect how do I deserve to be this way?  Why do I even deserve to be skinny and healthy?  I have some crazy insecurities and sadnesses. What if when I lose the weight everything wont be perfect like I imagine it.   When i look into the future at the "Skinny Jessica" (this may sound stupid) I see paradise. A perfect life no problems, no worries.   Consciously I know this is B.S. and impossible. Of course i will still have problems and a normal life. But "skinny" is a dream for me and my "dream" is perfect. "The grass is always greener on the other side."
               

Whats the reality and the truth?

The truth and reality is simple! Keep your eyes on the prize and be realistic.  Rome wasnt built in a day. I have underlying insecurities and problems. Those arent going to go away overnight either. What are ways we can improve on ourselves inside and out? Well for me I have been going to therapy. Its not for crazy people only.  Its for everyone really.  In therapy I cleanse and work myself out on the inside.  In eating right and working out I cleanse myself outside and lose weight. Another thing you must do is face it. Im afraid of getting to 199 im afraid of being some one ive never known.  I have to look at it though. I will still be me just thinner.  I also think that my weight determines meating genuine vs. judging people.  Since Im fat if they like me obviously there a good person and not judgemental and they'd be a good friend. HAHA! not true rude and messed up people like fat people to. All in all I have to realise that change is good. Nothing stays the same so why not make it the change I want?

Today I am aware of my fear and I am willing to make the change. I hope that I am reminded constantly of my shortcomings so that I may improve myself.

MAKE YOUR DECISION!

As for me today I make my PROCLAMATIONS TO MYSELF:

I DO HAVE THE POWER TO DO TO STICK TO MY GOALS!

 IM BACK ON PLAN DAY 3 AND GOING STRONG.

I AM THE CHANGE I WANT TO BE IN THE WORLD

I AM LOOKING AND MOLDING MYSELF INSIDE AND OUT

GODWILLING I WILL MAKE IT TO MY GOALS

I DO DESERVE THE BEST SO I WILL FIGHT FOR IT

A WALL IS SOMETHING TO CLIMB OVER NOT TO STOP ME

Whats your proclamtion to yourself?

Sweet Treats Princess: Mini tier cake!

Sweet Treats Princess: Mini tier cake!: Mini Tier Cake Pans I made a cute little mini tier cake for my BF on his birthday! It wasnt difficult at all. I ordered the kit online ...

What a cute little cake right?

Healthy BMI.

Measuring BMI

weighed in 217.5

smoked last night but stayed on plan

        So last night I ended up smoking but, I stayed on plan food wise.  Ive noticed I am feeling kind of bored in a way with my plan and falling off alot.  So I have decided to make some new goals. These goals are out in the distance but I can reach out for the first one and it just gives me more to look forward to. So my new goals are for overweight and then healthy BMi's.  29.9 or above is considered obese. 29.8-25 is considered overweight. Then 24-18 is considered a healthy BMI.  Right now I am at a BMI of 34.  So as I already knew I am obese.

My overweight BMI at 29.8 is: 190lbs

My healthy BMI at 24 is: 153lbs

My goal BMI of 21.9 is: 140lbs

BMI Pincher

Take a look at my Goals List if you'd like some ideas on goals to set for your self.

Here is a great BMI Calculator.



Digital BMI Measurement Device



BMI-(Body Mass Index) is a measure of your body fat based on height and weight. It is most definelty an average amount when done digitally on the calculator. The most accurate results would be through a BMI pincher. The second most accurate is computerized digital hand measuring device. The least accurate is an average through an online BMI Claculator. 

Why is your BMI so important though?

 Well the more fat you have on your body the more prone to getting diseases you are. Your risk goes up with every extra pound of weight.  You risk getting so many diseases: Heart disease, High blood pressure, diabetes, coronery artery disease, and many more.  When researching there are so many risks with being overweight. In my family i have seen those careless risks becoming a reality.  These are real illnesses that could happen to us. We like to think, "it couldnt happen to me" but it can and will.  Lets keep it up and keep spiraling down to a smaller, happier, and healthier you. 

Have a wonderful day! Let me know your thoughts? 

Falling off the wagon...

didnt weigh in
1 day nonsmoker


         So I saw my BF this weekend and once again The weekend brought on vacation fever. Friday we went out to eat late at night and had Pho. Saturday I stayed within my calories.  Sunday I over ate like no ones bussiness!  I ate at Sizzlers for lunch all you can eat buffet. Ive decided no more buffets. Then my sister took me to a delicous French restauraunt. Although I only ate twice on staurday. Im pretty positive I ate at least 2800 cals if not more. That buffet killed me! I stuffed myself and then felt sick and horrible after. It wasnt healthy food either so i felt literally sick and sluggish. My BF also felt sick hes been eating really well to and we both felt like crap from eating unhealthy food. Not happening again.
       For the last 7weeks I have been teitering at 216-219. Why am I doing this to myself? Yes I know Im doing it to myself. Its not plateu or anything like that. Its me. I get to 215 or 216 and I go off plan. I dont really understand why. I know that when I get there I finally feel great Im back there. Then Im back to 219.  This is definetly yoyoing. I dont want it to get out of control. so I have a new goal. Raw food diet will have to be put off for a little while. I have to rewrap my head around calorie counting. My goal is to go 7full days on plan. No matter what!  Starting to day. I will not be weighing in till Friday. Lord give me strength.

day 1 of 7day challenge.
On Plan-Counting Calories