Archive for Weight Loss

Change is good.

Sweet! I’ve lost 1.4 lbs since my last post a week ago. Last week I had a minor setback so I was very happy to see that not only am I back on track but I am lighter now than I’ve been in probably a year. There have been some changes that have helped in this latest progress. Over the last week I probably didn’t exercise as much as I wanted to and looking back I see some changes in what I’m eating. I didn’t eat any sweets at all and I’ve avoided the soy chai lattes that I like so much.  Instead of the soy chai lattes I’ve been drinking green teas and black teas. Another change is the shake that I’ve been making for breakfast was 540 calories and 46 grams of protein, which is just way too much. The new version of the shake is 280 calories and 17 grams of protein. I don’t feel like I’m eating as much as I was before either which is easy to say the day before the holiday season starts.

Tomorrow is Thanksgiving and this can present some challenges for a guy trying to shed a few pounds. Fortunately, the guests that we’ve invited to our pot-luck Thanksgiving are health-conscious eaters and I don’t expect to see any fatty foods here. I plan an going for a walk and lifting weights in the morning to offset the noshing that will go on for the remainder of the day.

Happy Thanksgiving everyone!

Focus and Determination

I weighed-in at 233.o today. The good news is I only gained about half of a pound since my last weigh-in on 11/6/13. There really isn’t any bad news and it seems that I’ve reached a plateau in my progress. I didn’t follow my plan as well as I could have since my last weigh-in so I’m not ready to change the plan yet. I need to recommit myself to the plan and then look at the results in two weeks.

I may not have lost more weight but I feel great. My clothes fit better and my shirts no longer cling to lumpy areas. I am also much stronger. When I am exercising I feel much more powerful and I am also more agile.

I believe this will be a good test of my focus and determination. I can, I will, I must.

The Results Are In

Lots of good news to report. I’ve lost another 1.6 lbs. I feel much more fit so I was expecting to have lost more weight. This is OK with me because it is movement in the right direction. Here’s the real good news, my blood pressure is down to 159/108 from 182/118. I’ve also begun using a new hole on my belt, which feels great. Overall, I feel healthier, I have more energy, I’m sleeping better, and all my clothes fit more loosely.

I expect that the weigh-in next Tuesday will show a greater weight loss. In the last four days I’ve really stepped up the exercising and I’ve been eating much healthier food than in the previous two weeks. This trend will continue.

Thanks to everyone who has given me support over the last few weeks. Your support keeps me focused.

My Weight Loss Plan

First and most importantly, no more chocolate chip cookies! I love the chocolate chip cookies at Dolce Delight, if  you must try them soon. I, however, may not eat them again for many weeks.

The simple plan consists of three concepts:

  1. Exercising more
  2. Eating healthier food
  3. Eating less

Exercising
I plan to exercise six days per week and have one rest day per week. I will be practicing Hot Power Yoga three times per week at Blackbird Studio. I will do two workouts at home per week using one of three Budokon DVDs. One day per week I will go for a five mile walk followed by weightlifting at home. One day per week I will have a rest day. I am recovering from a knee injury and I don’t think that I should run yet. I may attempt running again in a few weeks.

Eating
Eating healthier will consist of removing all chocolate chips cookies, as I stated above, and I have already added more fruit to my diet to replace late night cravings. I will also have an orange or a apple mid-day to keep me from wanting those evil, yet delicious, chocolate chip cookies. I’ve also replace morning trips to diners with a raw food shake mix that I’ve created using several different shake mixes. I’ll discuss the shake more in a future post. I stopped drinking coffee and now drink teas. I’ve also stopped drinking dairy milk and replaced it with almond milk. I still eat cheese and butter but in limited amounts. I eat meat or eggs about once per week and have been doing that for a year now. It didn’t cut back on meat to lose weight. I cut back mostly because it makes me healthier. There were also ethical, environmental, and socio-economic reasons for cutting back.

To reduce the amount of food I eat I will have a glass of water before eating and I will eat one normal-sized portion an wait ten minutes to see if I’m still hungry before getting a second portion. If I want a second portion I will have some fruit rather than more the main course. When dinning out I will avoid appetizers and opt for just an entree.

Conclusion
I am certain that this will be exactly what I need to lose fifty pounds. Now that I have a plan it is time to take action. I hope that you will come along with me on my journey and I hope that some of you may be inspired to start your own journeys to better health. If you do become inspired, please talk to me about your experiences by commenting on this blog, commenting on my Facebook page, sending me an email or sharing with friends.