A Successful Week!

I am very relieved that I met my goal this week. I tried really hard the last few days to stay on track, because I knew that I was right on the borderline of my goal. Being sick helped a little, because I didn't feel like eating much and when I did eat I was very careful not to eat greasy foods or anything that would make me queasy. But I did have soda this week. I had Sprite to ease my stomach a few times, as well as fruit juice and Gatorade, because I needed the extra liquid. I probably drank gallons and gallons of water, too. My goal this next week is to pull a ahead of my weekly goal, so I won't be stressed about losing the 1.6 pounds. I don't like being on the borderline. I get worried and stressed.

Health Tip: Do it Slow and Steady

The average adult gains 1-3 pounds per year. One pound of fat equals 3,500 calories. So what makes you think you can take it all off -- and keep it off -- in just a few short months? The best and most successful approach is slow and steady, at a rate of 1-2 pounds per week. Weight lost at this rate is primarily fat and has a much better chance of remaining lost forever. A slower and maybe even more effective way of keeping pounds off for good is cutting out just 150 calories a day. This seems like such a small amount, but your body will not miss those extra calories. This will add up to 1,050 calories a week and 4200 calories a month, which will result in a weight loss of more than a pound a month. Remember “Slow and Steady Wins the Calorie Race!”

Drinking Water Pays Off!

I weighed myself this morning and discovered that I lost the 0.8 pounds yesterday after drinking 8 glasses of water, so now I weigh exactly how much I needed to yesterday in order to meet my goal last week! WOW! OK, I think I'm converted to the whole drinking-water-thing. I was not expecting to see such a dramatic difference.

Oh, but I still didn't meet my goal for last week, because I was supposed to be 0.8 pounds lighter yesterday not today, but that's OK. That just means I'll be ahead 0.8 pounds in the coming week.

Health Tip: Drink 8 Cups of Water a Day

Drinking almost eight cups of water (2 liters) may help burn nearly 100 extra calories a day, according to findings of a small study from Germany.
That may not sound like much, but it could add up to 700 calories a week or 2,800 calories a month. And that's by doing something we should do anyway to keep our intestines and kidneys happy, and to help keep us from confusing thirst with hunger. Be careful not to drink too much water, though. Moderation is the key!

0.8 Pounds

I didn't quite make my 1.6 goal this week. I was 0.8 pounds too heavy. But that's OK, because I know I can do better next week. At least I still lost some weight and didn't gain any back. I think the main reason why I didn't make it this week was because I let myself go hungry too often, and I didn't drink enough water. My mother-in-law also made too many fried foods for dinner this week, and I'm afraid I gave in to her cooking too many times.

It will probably be harder for me to control my eating habits on Easter, but I will try to make up for it during the following week. I plan on eating small portions during the weekend and avoid eating fried foods and candy. I'm still making it to the gym almost every day, and I go walking a few times a week, too. I've been really good at avoiding sodas and fruit juice, and I haven't had any french fries in weeks, so I'm doing well in those categories. My goal is to drink at least 8 glasses of water each day next week. I think drinking more water will help me feel less hungry. I will report my success next Friday.

Have a Happy Easter!

Health Tip: Do Strength Training to Build Muscle

When you exercise, you use muscle. This helps build muscle mass, and muscle tissue burns more calories -- even when you're at rest -- than body fat. According to Wharton, 10 pounds of muscle would burn 50 calories in a day spent at rest, while 10 pounds of fat would burn 20 calories.
"The most effective way to increase metabolism and burn more calories is by aerobic exercise and strength training. Both are important," Megan A. McCrory, PhD, a researcher with the School of Nutrition and Exercise Science at Bastyr University , says in an email interview.
Strength training becomes especially important as we get older, when our metabolisms tend to slow down. One way to stop this is to add some strength training to your workout at least a couple of times a week. The largest muscles (and therefore the largest calorie burners) are in the thighs, abdomen, chest, and arms.

First and Second Week Success!

I met my goal of losing 1.6 pounds on March 7th and March 14th. I lost a total of four pounds those two weeks. Today I had my first taste of soda (notice I said "taste") since February. I earned it! I'm glad I've been such a good girl. It sure pays off looking at the scale and realizing that I'm making progress. I just want to hug myself!

Weight Loss Plan

Goal

My goal is to lose 1.6 pounds per week for one year (unless I get pregnant).

My desired weight is 155 pounds.

Reward System

Weekly Goal: Lose 1.6 pounds

Reward: 1 fancy dessert and soda

Monthly Goal: Lose 6.5 pounds

Reward: Fancy restaurant date with Brad

Quarterly Goal: Lose 20 pounds

Reward: Shopping Spree! Buy new clothes.

Ultimate Goal: Lose 85 pounds within the year (or get pregnant)

Reward: Bed and Breakfast Inn weekend getaway

Diet

The goal is for me to not eat more than 1900 calories a day. I should eat most foods in moderation and should only have small portions at meal times, especially dinner.

• Fruits and vegetables-- no limit.



• Whole wheat bread (no white bread)



• Nonfat yogurt



• Low fat cottage cheese



• Boiled eggs



• Lots of water



• No soda, fruit juices, or milk



• Fish and chicken (not fried)



• Small portions of red meat



• No ice cream or other tempting desserts (unless earned)

I've decided to let myself go easier on weekends and eat what my family is eating so I won't feel left out. I also plan on taking daily vitamin supplements just in case I get pregnant during the process of trying to lose weight.

Exercising

Luckily, I've already established a daily habit of exercise with Brad over the last five months, so exercise is already a routine for me and won't be a big adjustment. Brad and I go to the gym every weekday morning at 6:00 before Brad goes to work, so it has become a daily ritual for both of us. My area of improvement includes doing more weight lifting so I can burn more calories when I exercise.

My Goal

My Goal

I want to weigh less than 155 pounds by next March. My husband Brad and I have been trying to have a baby since last April, but I believe my weight has been contributing to my not being able to conceive. I've gained 45 pounds since we were married in 2006. I was already slightly obese at that time, but now I'm even heavier than before, due to my poor eating habits and lack of daily exercise.

My goal is to either get pregnant or lose 85 pounds by March 2009. Brad and I have already discussed how we were going to meet these goals and we have come up with a plan. Brad has been a big help and support to me. He's my greatest motivator.

OK, so my goal is to lose 1.6 pounds every week. Doesn't seem too hard, does it? I want to have a healthy, realistic goal so I can feel like I'm making progress every week without becoming discouraged or upset if I mess up. I also want to make sure I'm getting enough vitamins in my system in case I do become pregnant while I'm dieting.