Down 35.2 lbs
2" loss in each arm
4" loss in chest
6" loss in waist
5" loss in hips
3" loss in each thigh
Wednesday, September 26, 2012
Day 100
Tuesday, September 18, 2012
Flat
No, I'm not talking about my abs, we're far from that goal (and actually not sure that is technically even a goal) I'm talking the line in my weight loss chart, it is not moving at all. I've been at the same weight (overall) for a week and a half, I have hit my first infamous plateau.
OK, truth be told, plateau's are to be expected, and it has been week 12 (and now into week 13) that the scale has stopped moving, unless you count a brief +.2/-.2 shift over the hump of last week. Stepped up and stepped right back down. Now I feel like I'm in a Mexican stand-off with my scale!
The really hard part to swallow is I have been SO GOOD this last couple weeks. I have been staying solidly "in purple," and I've even stepped up my exercise. Last week I got exercise all five days of the work week, and four of those days I would label the intensity as high, I was sweating bullets! But so far in this standoff, the scale seems to have the upper hand.
Plateaus are inevitable, and the truth is, they have to be redefined as a call to "Press on!" But they are also extremely frustrating. Everyone has their advice: "Kick it up a notch," or "Mix it up." Well I have, and still I am at this plateau. But this I know, I have two options, stop here, or keep moving. "Stop here" isn't even an option. In the big picture, the reality is, I have a lot further to go than I have even already come. That's not to belittle the progress I've made, it's just an honest assessment of the fact that I still have a whole lot further to go.
If I ever have any hope of the "flat" in my life to be used to described my abdomen, then I have to walk through the flat seasons of life to get there... or maybe I will work towards running through them... or swimming... or "Just Dance"-ing along the way. One way or another I know the motto must remain, I PRESS ON!!!!
OK, truth be told, plateau's are to be expected, and it has been week 12 (and now into week 13) that the scale has stopped moving, unless you count a brief +.2/-.2 shift over the hump of last week. Stepped up and stepped right back down. Now I feel like I'm in a Mexican stand-off with my scale!
The really hard part to swallow is I have been SO GOOD this last couple weeks. I have been staying solidly "in purple," and I've even stepped up my exercise. Last week I got exercise all five days of the work week, and four of those days I would label the intensity as high, I was sweating bullets! But so far in this standoff, the scale seems to have the upper hand.
Plateaus are inevitable, and the truth is, they have to be redefined as a call to "Press on!" But they are also extremely frustrating. Everyone has their advice: "Kick it up a notch," or "Mix it up." Well I have, and still I am at this plateau. But this I know, I have two options, stop here, or keep moving. "Stop here" isn't even an option. In the big picture, the reality is, I have a lot further to go than I have even already come. That's not to belittle the progress I've made, it's just an honest assessment of the fact that I still have a whole lot further to go.
If I ever have any hope of the "flat" in my life to be used to described my abdomen, then I have to walk through the flat seasons of life to get there... or maybe I will work towards running through them... or swimming... or "Just Dance"-ing along the way. One way or another I know the motto must remain, I PRESS ON!!!!
Monday, September 3, 2012
Friday, August 31, 2012
Making Every Bite Count
Eating low-carb has both its benefits and its challenges, and sometimes it's a juggling act to work through them. If someone is eating low carb temporarily for the purpose of weight loss, the key is no cheating, you don't make exceptions in your diet that will thwart your weight loss goals. On the other hand if you (like I am trying to do) are shifting towards a "low-carb lifestyle" then you have to find the magical balance of the eating choices you need to make without feeling like you have confined yourself to a prison where all cupcakes, ice cream and even most fresh fruits are banned.
There are some serious pluses to the low-carb diet. If you are eating the "right foods" (for the diet) you have more freedom in quantity (go for the 14 oz steak over the 10); frequency (yes, you CAN have another snack between meals) and even time (dinner at 9 pm? No problem!) On the other hand, if you're looking at low-carb as a method to a shorter term goal, then these are some really bad habits to create.
But that's not my case. I am trying to resign myself to the low-carb lifestyle, which means on a somewhat permanent basis I will be saying "no" to the goodies I love-- cupcakes, candy bars, fresh hot bread, NOT a regular part of my future. No, I will not say "no" to everything, but birthdays will mean a single cupcake rather than a dozen. It will mean that when I "cheat" or step outside the boundaries of my diet plan, or even when I'm pushing the boundaries a little, it's got to be worth it.
I've beenon the diet practicing the low-carb lifestyle for nearly 11 weeks. I'm deep enough into the ketosis process that I have more leeway in how many carbohydrates I allow into my regular diet. Over the last few weeks I have had a couple (really small) cookies or a larger handful of popcorn and my blood sugar (ketosis) has not been effected. I'm realizing I am able to stay in the fat burning process with more carbs in my diet. Most days I still ail for the 20-30 carb range, but I don't have to keep constant tab (it becomes instinctual) and if I decide to stretch the boundaries, I'm not thwarting my weight loss efforts.
One thing I have learned and determined is when I do take in carbohydrates, especially if I am pushing the limits a little, I want to make every bite count. Sometimes it means smaller portion, for example, dying for chocolate? I bought a Trader Joe's chocolate bar. The bar itself has is a 12 sectioned chocolate- the WHOLE bar is considered 3 servings (therefore one serving equals 4 sections). There are 10 net carbs in a serving (30 in the whole bar- organic dark chocolate) so rather than eating the whole bar, or even a whole serving, I ate a single square, which comes out to about 2.5 net carbs. I eat it in very tiny bites, and I let it melt in my mouth rather than chew it. It makes it last longer, and I eat less and it has a minimal effect on my blood sugar and ketosis. (This is actually a good plan no matter what kind of weight loss program you're on, eat less by eating slower and it's not just fewer carbs, but also calories and fat grams. This is something I am trying to teach my kids who are not eating low-carb.)
Another important aspect is to find the "lowER-carb" treats that satisfy your cravings. It means a LOT of label reading. And it means math, like figuring out your net carbs and servings. And it means eating carbs that make it worth it. If I take a bite of something that has carbs in it and I don't like it, you know what? I don't take a second bite. And sometimes I spit out the first bite I took.. If it isn't worth it, I don't waste it. I'm not going to let my goals be hindered by bites that aren't worth it.
I have a challenge this weekend. The International Street Fair in Orange, CA starts tonight. Let's just say it is a tribute to bad eating, 4 good blocks filled with all kinds of delectable delights to the tongue: roasted corn on the cob, gyros, big bratwursts, the biggest and best California rolls. But the biggest treat for me is Loumadkes-- they are the most delicious, indescribable treats. They're SORT OF like pancake balls, but different, smaller, fried (of course) and drenched... I said DRENCHED in this delicious honey based syrup. Did you hear what I said? Carbs, carbs, carbs, carbs and then more carbs. There is no carb blocker around big enough or strong enough to counteract the carb level we're talking here.
So the question? Is it worth it? The answer honestly, is, "I don't know." Once a year these treats are available, and they are my absolute FAVORITE. Could I eat JUST ONE of the balls (that they pile like 20 into a serving?) I don't know. But I have to decide. If I push aside my carb limits, will I regret it? Or if I don't will I be sorry I have wait another year to indulge? I don't know. There is probably nowhere I can look up the carb content on a (large) serving of Loumadkes. So I have to decide. I have to make sure whatever I do, I'm making every bite count.
There are some serious pluses to the low-carb diet. If you are eating the "right foods" (for the diet) you have more freedom in quantity (go for the 14 oz steak over the 10); frequency (yes, you CAN have another snack between meals) and even time (dinner at 9 pm? No problem!) On the other hand, if you're looking at low-carb as a method to a shorter term goal, then these are some really bad habits to create.
But that's not my case. I am trying to resign myself to the low-carb lifestyle, which means on a somewhat permanent basis I will be saying "no" to the goodies I love-- cupcakes, candy bars, fresh hot bread, NOT a regular part of my future. No, I will not say "no" to everything, but birthdays will mean a single cupcake rather than a dozen. It will mean that when I "cheat" or step outside the boundaries of my diet plan, or even when I'm pushing the boundaries a little, it's got to be worth it.
I've been
One thing I have learned and determined is when I do take in carbohydrates, especially if I am pushing the limits a little, I want to make every bite count. Sometimes it means smaller portion, for example, dying for chocolate? I bought a Trader Joe's chocolate bar. The bar itself has is a 12 sectioned chocolate- the WHOLE bar is considered 3 servings (therefore one serving equals 4 sections). There are 10 net carbs in a serving (30 in the whole bar- organic dark chocolate) so rather than eating the whole bar, or even a whole serving, I ate a single square, which comes out to about 2.5 net carbs. I eat it in very tiny bites, and I let it melt in my mouth rather than chew it. It makes it last longer, and I eat less and it has a minimal effect on my blood sugar and ketosis. (This is actually a good plan no matter what kind of weight loss program you're on, eat less by eating slower and it's not just fewer carbs, but also calories and fat grams. This is something I am trying to teach my kids who are not eating low-carb.)
Another important aspect is to find the "lowER-carb" treats that satisfy your cravings. It means a LOT of label reading. And it means math, like figuring out your net carbs and servings. And it means eating carbs that make it worth it. If I take a bite of something that has carbs in it and I don't like it, you know what? I don't take a second bite. And sometimes I spit out the first bite I took.. If it isn't worth it, I don't waste it. I'm not going to let my goals be hindered by bites that aren't worth it.
I have a challenge this weekend. The International Street Fair in Orange, CA starts tonight. Let's just say it is a tribute to bad eating, 4 good blocks filled with all kinds of delectable delights to the tongue: roasted corn on the cob, gyros, big bratwursts, the biggest and best California rolls. But the biggest treat for me is Loumadkes-- they are the most delicious, indescribable treats. They're SORT OF like pancake balls, but different, smaller, fried (of course) and drenched... I said DRENCHED in this delicious honey based syrup. Did you hear what I said? Carbs, carbs, carbs, carbs and then more carbs. There is no carb blocker around big enough or strong enough to counteract the carb level we're talking here.
So the question? Is it worth it? The answer honestly, is, "I don't know." Once a year these treats are available, and they are my absolute FAVORITE. Could I eat JUST ONE of the balls (that they pile like 20 into a serving?) I don't know. But I have to decide. If I push aside my carb limits, will I regret it? Or if I don't will I be sorry I have wait another year to indulge? I don't know. There is probably nowhere I can look up the carb content on a (large) serving of Loumadkes. So I have to decide. I have to make sure whatever I do, I'm making every bite count.
Below are some "worth it" bites I recommend for someone well into the ketosis process on low-carb.
These treats have only 9 (coffee latte) and 10 (mango or raspberry) net carbs.
These are some great craving satisfiers, creamy and sweet.
These pants (pictured below) fit tightly when I started the diet.
I have to look often at photos like these and remind myself exactly why I am doing what I am.
Monday, August 27, 2012
10 Weeks - Day 70
I'm being open and sharing a little secret, since about week four I have been taking "progress" photos. Think of it as a reverse of the classic "baby bump" photos so popular on Facebook. Except I'm NOT posting them all on Facebook. If you look closely enough on this blog page, however, you can find where they are located and mull over my deepest darkest not-so-secret secrets.
The truth is, I feel a lot thinner than the pictures actually reveal, but I am 1/3 way to goal (just about, if you round up.) 10 weeks went rather quicjly, and if I think about 20 more weeks to goal, that doesn't sound so bad. Of course there's no guarantee of that, but a girl can dream, right? IF (and I know it's a big "if,") I could be hitting goal right around the middle of January.
In this photo the most noticeable thing is the difference between my chest and my "gut," not compared photo to photo so much, be in each pic, things are standing out more, if you get my drift. Oddly rnough I think my backside looks bigger in the newer photo, but maybe my legs being smaller are just accentuating?
Body to body, the 15 (almost) pound difference is somewhat negligible. But the purpose of the photos will be a comparison to note when we get to pictures at 15, 20, 25 and 30 weeks hopefully (and however many after that it actually takes to get to goal.) The loss difference in chest, waist and hips is a little over 2 inches in each area. (Which is also sort of discouraging since the percentages of change were greater in the first 4 weeks than in the 6 that are shown here.)
The important thing is the movement has been in the right direction and relatively constant. These pictures will eventually be a "where I was" memory that causes my "Wow!" comments, and will also stand as warnings about where I don't want to go again.
Not where I want to be, but not where I was.... so I press on!
Monday, August 20, 2012
A Somewhat Typical Low-Carb Day
I thought I would share a day of low-carb eating that is relatively typical for me. I know lots of folks picture hunks of meat and cheese eaten in a true caveman fashion but that doesn't have to be the case.
This was my eating for today, all added up I stayed below 30g of carbohydrates which is great!
Typically for breakfast I eat an Atkins bar. Today I had the Dark Chocolate Coconut Crunch bar which is my 2nd favorite. It reminds me a little of an Almond Joy that's got more crunch than coconut, a little on the chewy side. It has (as the label shows) only 3 net carbs. (Chocolate Hazelnut is my favorite for those of you wondering.)
Mid-morning I grabbed a handful of Trader Joe's White Cheddar Popcorn. A fistful is only about 1/4 of the 2 cup serving size, so when you do your low carb math (carbs-dietary fiber x serving size portion) it comes out to about 3 net carbs. This popcorn (in small portions) is a great solution to texture craving for me.
For lunch I cut up 2 pieces of low-fat string cheese (negligible in carbs) and spooned 2-3 tbsp of Trader Joe's bruschetta. It's a great little lunch or occasional late night snack and only has around 3 net carbs.
Although I have lost most of my physical sugar cravings, I do still have a sweet tooth and the Atkins Nutty Fudge Brownie is an acceptable fill. It's by no means a real brownie, but on the diet it works.
For dinner I made my family meatball subs. I took 2 sauced meatballs with minimal sauce and added 2 more meatballs without sauce and a scoop of canned diced tomatoes. I cut the meatballs up into small pieces and melted cheese on top. These were frozen meatballs and had some fillers so they had 6 carbs/ serving. If you made your own, you could reduce the carb count. All told, this dinner was about 8 carbs.
One of my favorite things to eat on this diet is Ralphs CarbMaster brand yogurt. There are several flavors I'd recommend and one of my favorite is the Carrot Cake flavor. I add some walnut pieces for texture and a dollop of whipped topping (Cool Whip or the store bought equivalent) that gives it a dessert feel. (I also recommend the vanilla flavor with fresh blueberries.)
As far as drinks go, my primary fluid intake is brewed iced tea and water. Sometimes I'll add a sugar free Hawaiian Punch drink mix to my water. I also have a bottle of Diet Mountain Dew every other day or so. I'm not usually a soda drinker, but on this diet I tend to more but none of my carbohydrates come from fluids, though I am working towards a day that I'm going to "splurge" on a glass of non-fat milk which I miss tremendously.
On that note, I also take vitamins daily to keep my diet better balanced. In addition to a good multivitamin I take both calcium +D and potassium because those are the biggest deficiencies in the low-carb lifestyle. If you ever feel a leg cramp on this diet, you're probably not getting sufficient potassium.
So there it is, a somewhat typical low-carb day.
A Somewhat Typical Low-Carb Day
I thought I would share a day of low-carb eating that is relatively typical for me. I know lots of folks picture hunks of meat and cheese eaten in a true caveman fashion but that doesn't have to be the case.
This was my eating for today, all added up I stayed below 30g of carbohydrates which is great!
Typically for breakfast I eat an Atkins bar. Today I had the Dark Chocolate Coconut Crunch bar which is my 2nd favorite. It reminds me a little of an Almond Joy that's got more crunch than coconut, a little on the chewy side. It has (as the label shows) only 3 net carbs. (Chocolate Hazelnut is my favorite for those of you wondering.)
Mid-morning I grabbed a handful of Trader Joe's White Cheddar Popcorn. A fistful is only about 1/4 of the 2 cup serving size, so when you do your low carb math (carbs-dietary fiber x serving size portion) it comes out to about 3 net carbs. This popcorn (in small portions) is a great solution to texture craving for me.
For lunch I cut up 2 pieces of low-fat string cheese (negligible in carbs) and spooned 2-3 tbsp of Trader Joe's bruschetta. It's a great little lunch or occasional late night snack and only has around 3 net carbs.
Although I have lost most of my physical sugar cravings, I do still have a sweet tooth and the Atkins Nutty Fudge Brownie is an acceptable fill. It's by no means a real brownie, but on the diet it works.
For dinner I made my family meatball subs. I took 2 sauced meatballs with minimal sauce and added 2 more meatballs without sauce and a scoop of canned diced tomatoes. I cut the meatballs up into small pieces and melted cheese on top. These were frozen meatballs and had some fillers so they had 6 carbs/ serving. If you made your own, you could reduce the carb count. All told, this dinner was about 8 carbs.
One of my favorite things to eat on this diet is Ralphs CarbMaster brand yogurt. There are several flavors I'd recommend and one of my favorite is the Carrot Cake flavor. I add some walnut pieces for texture and a dollop of whipped topping (Cool Whip or the store bought equivalent) that gives it a dessert feel. (I also recommend the vanilla flavor with fresh blueberries.)
As far as drinks go, my primary fluid intake is brewed iced tea and water. Sometimes I'll add a sugar free Hawaiian Punch drink mix to my water. I also have a bottle of Diet Mountain Dew every other day or so. I'm not usually a soda drinker, but on this diet I tend to more but none of my carbohydrates come from fluids, though I am working towards a day that I'm going to "splurge" on a glass of non-fat milk which I miss tremendously.
On that note, I also take vitamins daily to keep my diet better balanced. In addition to a good multivitamin I take both calcium +D and potassium because those are the biggest deficiencies in the low-carb lifestyle. If you ever feel a leg cramp on this diet, you're probably not getting sufficient potassium.
So there it is, a somewhat typical low-carb day.
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