Sunday, December 25, 2016

How I lost 13 pounds in 1 month


I want to share this one with you again.  I have been successful in keeping my weight down, but I never did get to my true desired weight and I must always remember to drink my water, to eat my vegetables and, for me, give up alcohol as best I can!

It happens to us all.  We see a picture, or catch our reflection in a mirror.  We don't feel comfortable in anything we wear. We don't feel attractive. Sometimes, people even say things like, "I'm just worried about your health."  Whatever the occurrence, we reach that point where we are truly determined to make a change. 

For me it was seeing myself in a video.  I just could not believe that I really looked like that. But then again, yes I could.  For all the reasons I just named above.  I was ready.  I had to lose weight.

July 9, 2015 was Day 1. I didn't want to put it off another day.  It was my son Casey's birthday.  We had dinner plans at Nakatos.  I passed on the noodles, the rice and the alcohol. 
July 10, I left on an 8 day trip to Washington state.  But I was determined. 

This was my plan;
96 oz. of water every day.  I bought several 1-Liter size water bottles. 
This size bottle is easy to carry, sturdy enough to refill, and I only need to drink 3 per day.  One in the morning, one early afternoon, and one late afternoon into evening.  Drinking water is a KEY component to not feeling hungry.

Each meal I strived for Protein, Veggie or Fruit, and Fat 
Lots of Veggies, Fish, Chicken, Fruit, Nuts and Healthy Fats.

I also ATE LESS quantity. I don't need as much as I think I do.  A serving of meat is the size of a deck of cards. 

This is what I told myself;
DO NOT eat the foods that give you no nutritional value.
No Alcohol - This was, and still is, very hard for me.
NO Soda -  This was not hard for me.  I only drink soda with my alcohol.
NO Starches, bread or pasta - For me these are addicting.  For weight loss, cut them out of the plan.
NO Sugar or Flour - Our body does not need these. 
NO Fried.
No processed food.  NO MSG.  NO corn syrup.
NO Empty Calories - No sweets, No desserts.  You know what it tastes like, you don't need to taste it.  If you must eat something on the list above, only take 3 bites.  After 3 bites the "pleasing sensation" diminishes.  Another good rule of thumb, is to eat half of the portion.  Put the rest away before you start to eat.
Eat 4 to 5 little meals per day.  For me, I decided to stay between 1,200 - 1,500 calories per day.   So I tried to choose foods that were about 250 calories per meal.  If I went over a little it's ok.
Try to walk every day.  This is not that difficult for me.  I KNOW that I feel better when I have spent time outside. 

So what did I eat?
It's worth repeating...
Each meal I strive for Protein, Veggie or Fruit, and Fat 
Lots of Veggies, Fish, Chicken, Fruit, Nuts and Healthy Fats.  I don't deprive myself.  I will add a little sauce of some kind. 



Read the labels.  I choose less sugar, and full fat.  The fats will also help satisfy hunger and cravings.
1 cup Greek yogurt and 1/4 cup granola. In our World Flavors Section at Republic Road, I like Viki's Granola.  The ingredients are ALL natural.
Eggs - I like an omelet with a little sautéd spinach, onion, and 1 TBL shredded cheese. 
Avocado - SO healthy
Salads loaded with cucumber, tomato, carrots, celery, avocado, onion.
My favorite Dressing - Balsamic vinegar alone or with a little added oil.
Yumbutter Superfood - Almond Butter - Also in World Flavors. Enjoy with banana, sliced apple, celery, or any veggie really.
P-3 by Oscar Mayer has been a quick go-to lunch at work with an apple.  It has ham or turkey, cheese and almonds.
Cottage Cheese - I like to add a tablespoon of our Harter House Homemade Vegetable Dip and have some cut up veggies on the side.
Lemon water - add different flavors to your water.  Lemon, lime, also orange or cranberry juice.
Real Chicken Stock - with some added veggies.  After Thanksgiving, I boiled the turkey bones and made a ton of broth. I drank at least one cup everyday for probably two weeks.  If was actually filling.
Every day I take a Multi Vitamin and a Probiotic.

Of course, this is a short list, but I wanted to keep it simple. 

Susan, Cathy, Shelly on vacation
 in November.  I feel normal again.
The first month it really was easy because I was SO motivated.
August 5, I weighed 13 pounds less. 
September 2, I was 19 pounds less.
Sunday, Sept. 13, I wrote in my journal, "Sitting outside at Gayle's house, I comfortably crossed my legs.  As soon as I did it, I realized!"
September 30, 24 pounds less
October 22, 26 pounds less.  It's getting harder.  I'm testing the waters.  Sometimes I forget to drink all my water.  I still can't give up my alcohol completely.  I am feeling SO GOOD that I am not trying as hard.  But, I'm not there yet!
November 19, still 26 pounds less.  I just returned from an eleven day tropical vacation.  I maintained!
December 16, down 32 total pounds, even through these Holiday parties.  Down 5 inches total around my waist.     

The first of the year is here, and I'm ready to get focused again.
I CAN do this!

I must give thanks to my friends, Dr. Tracie Ojakangas, owner of Affirm Medical Weight Loss and also Maureen Hays, co-owner of Head to Toe Wellness.  Both of these ladies have given me so much support and direction.

The most important thing to remember is that we can accomplish anything that we set our mind to.  What we focus on expands.

I'm not a professional, but after so many years of focusing on food and nutrition, I think I (WE) have a lot of knowledge.  In the end it's always our choice.  And By our Choices we Reveal our Commitments.

Shelly Kauffman
Harter House Supermarket 



10 comments:

  1. Shelly...GREAT JOB!!! Good luck with continuing your weight loss quest.
    Very motivating!!
    Nixa Harter House shopper.

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    1. Thank you SO MUCH Don. I thought it was so appropriate to share with everyone, especially this time of year.

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  2. Shelly...GREAT JOB!!! Good luck with continuing your weight loss quest.
    Very motivating!!
    Nixa Harter House shopper.

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  3. Thank you for sharing I have struggled with weight loss all my life and have never been able to do it.My weight is at410pds & I'm going to start today12-30-15 this just sounds like something I can do.

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    1. Yay Michelle, I am SO HAPPY for you! If you are local, please come see me or call me direct 417-860-4261. Let's choose to move forward in a positive direction. Just knowing we are on the right path feels so good. I'm here for you. HUGS.

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  4. Thank you for sharing I have struggled with weight loss all my life and have never been able to do it.My weight is at410pds & I'm going to start today12-30-15 this just sounds like something I can do.

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  5. Go Girl, am so proud of you and for role modeling for the rest of us. You look great. Looking forward to hugging less of you - smile

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  7. Inspiring words of Wisdom!
    Love this great resource for encouragement!
    I had to laugh I had planned on getting on this page for a week and a half. Today I Finally Did! I'm ready now to start my journey to a healthy lifestyle! I applaud your openness as you share and take us along on your journey to a healthier lifestyle! It's a choice! Thank YOU

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