Shelly's Weight Loss Journey - The Beginning - Focused, Aware, and Disciplined

What do we know?

6 SOL Sisters this weekend - July 27, 2019

I know that we should love ourselves, and I do.  I appreciate that I am a healthy and vibrant person.  I tell the reflection in the mirror that “you are beautiful”.  (Usually after hair is styled and makeup is applied.)

But, truth be told, I turned 60 last year and I know that I need to take off excess weight that slows me down and threatens to affect my health.  My pictures are not as flattering and climbing the stairs from my brother’s dock this weekend left me completely out of breath.

If we continue to do the same things we’ve always done, we will continue to get the same results.  And, I know, nothing will change until I am ready to make a change.  I am ready!

I know that what we think about and focus on expands.  Anytime we focus on a project, we think about it.  We make plans, we research and gather what we need, we recruit help if needed, etc.  It’s no different here.

For me, counting calories has always worked.  Write down or journal what is eaten and count the calories.  I was a Weight Watcher for many years.  It worked for me.  At the time I was focused, aware of what I was eating and disciplined.  Counting points is similar to counting calories.  Both ways allow for added caloric intake from time to time.  Weight Watchers is great but if money or time is an issue, check out other online options.  My phone has several apps that I haven’t even looked at yet.  One is a Health App, I want to figure out how to count my steps in a day.  Not too hard, right?

MyFitnessPal App is a Calorie Counter and tracker.  It’s a free App.  It is easy to use It has thousands of pre-loaded food items.  It remembers your previous choices.   It can calculate your personal recipes.  It also calculates protein, carbs, sodium, etc.  I will use this App.

Go ahead and take some body measurements.  Record the number on your scale.  It is day 1.  Know that it will only get better from here.  Record your weight once a week at the same time of day.

Enlist the company of a friend.  Keep each other accountable without being judgmental. 

Remember that life is a journey.  When you are on a road and feeling lost, you have anxiety, frustration, even anger.  But as soon as you know that you are going in the right direction, you immediately feel a calmness.  Our commitment to following our food choice plan is exactly the same way.  We immediately feel good, excited, encouraged and ready for this adventure.  Let’s do this.

To begin, decide it is time to change current routines and habits.  We’re making new routines and habits now.  Read, study, research, read labels, and educate yourself.  Take notice of the amount of servings per a particular container or package.  Shop the perimeter of the grocery store. Avoid processed foods.  No Sugar or white flour.  Pick fresh fruits and vegetables, fresh lean meats, chicken, and fish.  Limit cheese.  Healthy fats are necessary.  Limit to 3 servings a day, approximately 3 oz. per serving.   Good fats are Avocado, Butter, Olive Oil, Coconut oil, grapeseed oil.

Google “healthy recipes” with a particular vegetable.  Try something new.  Spaghetti Squash with pasta sauce, Butternut Squash soup, a side of mashed Cauliflower, and Roasted Veggies. Don’t overcook veggies. Steam them, bake, roast, or grill them.

This is my plan of action.  You may decide on a different plan.  But most important, make the plan and then execute the plan.   I will stay between 1200 and 1500 calories per day.  For now, no junk food.  For now, VERY limited alcohol.  What are your “Red Light” foods that for now we are going to say, “Very Limited”?

Water – half my body weight in ounces per day. Start first thing in the morning with 20 oz.  I like cold from the fridge, but not ice water.  Or I just add 1-2 cubes of ice to slightly cool tap water.  Set a timer on your phone for every three hours to remind yourself to drink another 20 oz. bottle.  Flavor the water if you like.  Add the juice of a lemon, lime, or an orange.  You can purchase flavored water, but stay away from all artificial sweeteners, as much as possible.  Write your water amounts on your food journal. 

Make it simple to start.  Each of my meals will include a protein, a fat, and a vegetable, at least at lunch and dinner.   I will avoid starchy foods and starchy vegetables to begin with.  A Low Carb plan is also not hard for me to follow. 

For Breakfast – one of these.

Plain Yogurt and fruit  (I like full fat yogurt)

2 eggs scrabbled with ¼ cup Cottage cheese

Lunch – one of these.– Prepare your lunch at home to take to work

2 oz. Deli meat and 2 oz. cheese on reduced calorie bread with fruit and or veggies

All Nut butters are good with an apple

Cottage Cheese and sliced tomato

Leftovers from last night, meat with veggies

Prepackaged salad from the produce dept.  You may want to add 2 oz. of extra deli meat.

“P-3”, in the deli case, is a package of 2 oz. meat, 2 oz. Cheese and nuts.  Add a piece of fruit.

Dinner – one of these.

4 oz. beef, chicken, or fish with salad or veggie. 

Spaghetti Squash and Sauce with 2 of Marina’s meatballs.  (Marina’s products are pre-made and sold at HH Republic Rd and Eastgate)

If you’re out, take a picture of your meal so you can remember to record it later.

Snacks –

Fruit

Almonds, Walnuts, Cashews

V-8 juice, If sodium isn’t an issue

Applesauce (no sugar added)

Late night or other snacks -

I like to have a prepackaged protein snack (The ones I like are sold at The Healthy Weight Supermarket or Professional Weight Management) I like a protein juice drink in place of a glass of wine.  (I know, it’s not the same.  But it is a replacement.)  I like the protein bars, protein hot chocolate, etc.  Lots of things to choose from.   This is also good if you feel the need for something sweet after a meal.

Hot tea. I like one cup of coffee in the morning, but in the evening, I enjoy a cup of tea.  It feels like a treat.

Add Activity

Start slow.  We all hate exercise.  But activity should be fun.  I have danced for 10 years, but because it is established in my routine, I need to add something more.  I’m telling myself, Just Walk.  A 30 minute walk once or twice a day is perfect.  Find something you really enjoy!  I want to get my bike out for a ride.  I love to swim.  I even enjoy projects around the house that include lifting and bending, also gardening.  I LOVE yoga.  I will add yoga into my routine.  ( Don’t just say it, do it! Schedule it in your calendar.)   

Make time to be outdoors a little bit every day!

Write your activity on your food journal. 

My good friend Vivian said all the time, “Good, better, best, never it rest, till the good becomes better, and better becomes the best.”  I believe this quote originates from Muhammad Ali, but for me, it is a Vivian quote.

What has worked for you?  What are your go-to recipes?

I would Love your feedback.  Feel free to email me at Shelly@harterhouse.com.  And let me know if I can share your suggestions.