tag:blogger.com,1999:blog-33130629476043642622024-02-20T16:32:28.466-08:00Diary of a weight loserWeight Loserhttp://www.blogger.com/profile/13428163784070419754noreply@blogger.comBlogger16125tag:blogger.com,1999:blog-3313062947604364262.post-33261076125331773562007-08-01T07:26:00.000-07:002007-08-01T07:28:44.584-07:00172.5I told you I'd be back.<br /><br />Post-retreat and a week of sensibility have me back to 172.5 this morning!<br /><br />Woo-hoo!!<br /><br />back on track and ready to see even LOWER numbers.<br /><br />I want to maintain around 172 for a while ... I mean, I wouldn't mind losing a bit more, but lately, I've been in between 172 and 175 ... closer to 175 most days.<br /><br />I want to stay in the 172 range and then see about going down another pound or two!Weight Loserhttp://www.blogger.com/profile/13428163784070419754noreply@blogger.com0tag:blogger.com,1999:blog-3313062947604364262.post-75799120700055535152007-07-23T13:54:00.001-07:002007-07-23T13:54:56.073-07:00A retreat ...and a weight gain<br /><br />3 pounds<br /><br />I was steady at 172 before I left.<br /><br />and now back to 175<br /><br />but, i'm back home, back to my routine, and I'll be back where i need to be soon!Weight Loserhttp://www.blogger.com/profile/13428163784070419754noreply@blogger.com0tag:blogger.com,1999:blog-3313062947604364262.post-3113350360761951132007-07-13T07:11:00.000-07:002007-07-13T07:16:53.430-07:00Losing WeekThis week was a losing week.<br /><br />And that's a good thing.<br /><br />Healthy weight loss is 1-2 pounds a week.<br /><br />At the beginning of this week, I weighed 174. Today, I weigh 172. <br /><br />Back in August of 2005, when I was consistently weighing around 175, I set a goal of 172. And then got all the way up to 185. Finally, this year in March, I acted. Lately, I've been steady at around 175 -- the same weight I was when I thought I needed to lose a few pounds. <br /><br />And then this week, a breakthrough. I'm 172. You can actually begin to see some of the definition from the weight-lifting I've been doing. Yes, the muscle has been there -- but now, you can see it. <br /><br />I will continue on this path -- fairly sensible eating, aerobic exercise, and weight-lifting. I exercise in some fashion every day and lift weights 3-4 times a week.<br /><br />And I feel great. Better than I have in some time. Someone told me the other day that I look younger. How great is that?<br /><br />So, to those of you out there who are frustrated or struggling, I say: start slow, make sensible changes, and stick to it. Don't give up if you have a bad day or a weight gain -- stick to the plan -- slowly, surely you'll see results. <br /><br />I never want to weigh 185 again. Or even 180. I want to feel at least as good as I do now -- if not better. So, that's the motivation I need for sticking with my plan.Weight Loserhttp://www.blogger.com/profile/13428163784070419754noreply@blogger.com1tag:blogger.com,1999:blog-3313062947604364262.post-7215225213019013432007-07-09T09:39:00.000-07:002007-07-09T09:41:51.680-07:00Vacationand I still maintained.<br /><br />I had to be careful.<br /><br />I did indulge in some fudge.<br /><br />But I managed my diet and also did lots of walking.<br /><br />And I came back and weigh 174. I weighed 174.5 when I left on Thursday. <br /><br />So, I actually lost a half pound.<br /><br />And today, I'm back on track. Hoping to see 172 in the coming days. I'm being patient -- and sticking with the system of fairly sensible eating combined with walking and weights.Weight Loserhttp://www.blogger.com/profile/13428163784070419754noreply@blogger.com0tag:blogger.com,1999:blog-3313062947604364262.post-2461954577315824082007-07-02T11:27:00.000-07:002007-07-02T11:31:04.279-07:00Simple SundaySo, here's what my Sunday consisted of ... and this morning, I weighed 175.5<br /><br />Breakfast (8:30 AM) -- cup of coffee made with 8 oz of skim milk and a spoon of caramel sauce. <br /><br />Lunch (Noon) -- two slices of Freschetta pizza and 6 oz of coke followed by a glass of water and a fish oil pill<br /><br />Snack: 3:00 -- 1 bag of chocolate drizzled rice cakes (quaker, 90 calorie pack)<br /><br />Dinner: 5:30 -- 1 4oz chicken breast, boneless/skinless/grilled with bbq sauce and 1 medium sweet potato, grilled with a small serving of brocolli<br /><br />Night Snack: 8:15 -- 1 blue bunny ice cream cone<br /><br />Evening walk: 2 miles<br /><br />Weight Workout: 25 minutesWeight Loserhttp://www.blogger.com/profile/13428163784070419754noreply@blogger.com1tag:blogger.com,1999:blog-3313062947604364262.post-84922640672998357362007-06-29T11:48:00.001-07:002007-06-29T11:48:58.207-07:00Stability176 again.<br /><br />not bad.<br /><br />Should be able to take it down a full pound this weekend.Weight Loserhttp://www.blogger.com/profile/13428163784070419754noreply@blogger.com0tag:blogger.com,1999:blog-3313062947604364262.post-86635707676381289742007-06-28T07:46:00.001-07:002007-06-28T07:48:28.169-07:00Another 1/2 pound176.5 today.<br /><br />the cake donuts are catching up to me.<br /><br />Of course, I have a healthy lunch today -- black bean and rice taco and carrots.<br /><br />and i'll snack appropriately at 10 and 2:30 to keep my metabolism up.<br /><br />and pick up some weight to lose weight. I had my first "hard" workout in a week last night. My body had gotten used to the routine i was doing -- and i was out of town part of last week. Last night, I picked it up a notch.<br /><br />and tonight, another notch higher. <br /><br />I know that lifting weight means i'll drop some.Weight Loserhttp://www.blogger.com/profile/13428163784070419754noreply@blogger.com0tag:blogger.com,1999:blog-3313062947604364262.post-20250657084718904202007-06-27T11:04:00.000-07:002007-06-27T11:06:39.347-07:00Chocolate CakeWell, I didn't find any chocolate cake yesterday. I found chocolate cake donut holes (glazed) by Krispy Kreme at the gas station and had them with a 32 oz. Pepsi. <br /><br />well, i had about 4 of them -- which is 210 calories. plus the pepsi. and i was up 1/2 pound this morning. 176. haven't seen that number in a while.<br /><br />i gave in.<br /><br />and now, the donuts are in my desk, likely to be eaten at some point today. <br /><br />i did do a bit of a workout last night. i'll have to work it even harder tonight. <br /><br />and avoid dessert after dinner. <br /><br />175, i'm comin' back.Weight Loserhttp://www.blogger.com/profile/13428163784070419754noreply@blogger.com2tag:blogger.com,1999:blog-3313062947604364262.post-46719002800139711382007-06-26T10:31:00.001-07:002007-06-26T10:33:51.565-07:00frustrationtoday, i'm hungry<br /><br />i want chocolate cake<br /><br />i want a lot of it<br /><br />i'm trying to be disciplined.<br /><br />instead of cake, i had a cup of black coffee<br /><br />it held me over for a while<br /><br />but i really, really want to eat ... a lot ... of chocolate cake<br /><br />giving in to these urges is what starts to get a good diet off track. <br /><br />so, i'm trying to resist.<br /><br /><br />trying to focus on the 175 staring back at me from the scales this morning.<br /><br />and trying to think that i'll never lose the next 3 pounds if i have cake today which will lead to 176 tomorrow and then maybe cake again and 177 and so on ... which is how i got to be overweight enough to realized i needed to do something<br /><br />so, i'm blogging instead of eating and then it's off to a protein bar and apples and water<br /><br />and a glass of chocolate milk after a workout<br /><br />unless i walk by some cake right now that's chocolate and then it will be goneWeight Loserhttp://www.blogger.com/profile/13428163784070419754noreply@blogger.com0tag:blogger.com,1999:blog-3313062947604364262.post-18033522570312650652007-06-25T11:31:00.000-07:002007-06-25T11:35:19.159-07:00Still 175After a weekend that included mexican food and a trip to Sonic, I'm still at 175. I really need to lose at least another 3 pounds and then firm up my muscle tone to reach the "ideal me" -- and even then, it may not be enough.<br /><br />Basically, after an indulgent Friday and Saturday, I had a cup of coffee with milk and caramel on Sunday, followed by a lunch of a protein bar, soy nuts, and apples and an RC and a dinner of salmon and coleslaw. I mowed the lawn for some intense physical activity and then had a "Blue Bunny Champ" ice cream cone. <br /><br />and this morning, i weighed 175. same as i did Friday morning. <br /><br />the bottom line: behavior modification and discipline have been the keys to my weight loss. If i can make myself kick up the weight training, I'll likely see the tone I want - -and that will take even more discipline -- but will also result in even more weight loss. Continuing to exercise should help me maintain once I hit a weight I consider "healthy and ideal"Weight Loserhttp://www.blogger.com/profile/13428163784070419754noreply@blogger.com0tag:blogger.com,1999:blog-3313062947604364262.post-48972161931205319572007-06-20T09:18:00.000-07:002007-06-20T09:20:24.986-07:00175I hit it today. 175 solid. No 175.5.<br /><br />10 full pounds officially gone.<br /><br />Now, to maintain it. I've been hovering under 176 for about a week.<br /><br />Can I lose 2-3 more pounds? Should I?<br /><br />More later on how successful I am at maintaining my weight.<br /><br />I must admit, I feel great and have more energy than ever.Weight Loserhttp://www.blogger.com/profile/13428163784070419754noreply@blogger.com0tag:blogger.com,1999:blog-3313062947604364262.post-51425392060021100042007-06-18T09:15:00.000-07:002007-06-18T09:20:51.330-07:00More on how I started...Here's a story about how I started.<br /><br />In August of 2005, I was on a trip to Seattle and I weighed about 175 pounds. I thought to myself: If I lost 5 pounds, I'd be in great shape. Just 5 pounds and I'd feel better.<br /><br />By January of 2006, I weighed 185. I had gone in the wrong direction. Since then, my weight has hovered between 182-185, sometimes a pound or 2 in either direction. Never below 180. <br /><br />Finally, in March of this year, I decided to do SOMETHING. I wanted to lose weight. <br /><br />I weighed 175.5 this morning, same as I did the last two mornings. I haven't been at that weight in nearly 2 full years. <br /><br />The guiding principles for me have been<br /><br />1) Drinking more water<br />2) Eating predictable portions of foods that satisfy<br />3) Lifting weights<br />4) Walking<br /><br />The combination of these 4 elements has resulted in weight loss and maintenance. I could probably lose 5 or so more pounds. But the weight-lifting has given my body a better shape -- I look better both in and out of my clothes -- and probably added a bit of bulk. <br /><br />Now, I'm focusing on mainenance. Can I stay at or below 175?Weight Loserhttp://www.blogger.com/profile/13428163784070419754noreply@blogger.com0tag:blogger.com,1999:blog-3313062947604364262.post-15518916478798628462007-06-18T09:13:00.000-07:002007-06-18T13:11:08.054-07:00What's for Lunch?For lunch, I eat protein.<br /><br />I eat a protein bar. Either a Zone Perfect or a Pure Protein bar. The Zone bars have 14 grams of protein. The Pure Protein bars have 19-20 grams.<br /><br />I also eat a small bag of apple slices, usually with caramel dipping sauce. The total calorie value of lunch is 300.<br /><br />I drink water with lunch.Weight Loserhttp://www.blogger.com/profile/13428163784070419754noreply@blogger.com0tag:blogger.com,1999:blog-3313062947604364262.post-46526878449782885422007-06-15T12:49:00.000-07:002007-06-15T12:56:47.630-07:00What's for Breakfast?well, here's what I eat for breakfast on my amazing weight loss plan that has personally worked for ME.<br /><br />there are 4 main breakfasts:<br /><br />1) Bacon, Egg, and Cheese biscuit at McDonalds -- sure, it's got over 400 calories -- but it's got lots of protein (19g) and it's got dairy -- which helps you lose weight<br />2) Tall Caramel Macchiato at Starbucks. less calories than McDonalds (around 300), protein from milk, and dairy ... plus, a nice shot of caffeine to get you started<br />3) Carnation instant Breakfast (Milk Chocolate flavor) -- mixed with skim milk. about the same protein as the coffee (13g) and no fat plus lots of vitamins and only 220 calories -- if i wake up and i'm more than 1 pound over my goal weight, this is definitely my breakfast ... though it leaves me a little hungry by around 10:30<br />4) weekends: I usually make my own coffee concoction -- instant coffee, 8 oz milk, caramel sauce, and a teaspoon of sugar. i use lots of coffee so i can wake up -- plus, it jump starts my metabolism. <br /><br />That's what i've been eating for breakfast and I've lost 10 pounds. I try not to deviate too much b/c I want to stay with what works. <br /><br />For example, I had the mcdonalds breakfast all week this week and i weigh 2 pounds less today than I did on Monday!Weight Loserhttp://www.blogger.com/profile/13428163784070419754noreply@blogger.com0tag:blogger.com,1999:blog-3313062947604364262.post-48952551506756154022007-06-14T10:43:00.000-07:002007-06-14T10:45:31.544-07:00WaterOne key to weight loss is water. <br /><br />It's simple.<br /><br />Drink a lot of water, and you will lose weight. <br /><br />I drink three 16 oz. bottles each day at the office. Plus, an 8 oz glass in the morning and another 8 oz glass at night. that's how I get my 8 glasses a day in. <br /><br />Since I've started drinking primarily water in place of diet coke, I've noticed a big change.<br /><br />It's not the only key, but drinking water has helped me lose weight.Weight Loserhttp://www.blogger.com/profile/13428163784070419754noreply@blogger.com0tag:blogger.com,1999:blog-3313062947604364262.post-91833905775899708162007-06-13T10:41:00.000-07:002007-06-13T10:44:14.702-07:00Getting Started<span style="font-family:georgia;">So, for two</span> years now, I've been saying to myself "it's time to lose weight." <br /><br />Have I done anything about it? Not until March of 2007.<br /><br />I've lost 10 pounds in 3 months. Sure, that doesn't sound like much. But it is. <br /><br />Most men are at least 10 pounds overweight. And 10 pounds makes a huge difference in terms of our health -- keeping our heart working right and keeping us looking good.<br /><br />I feel amazing. I guess I felt like this before and took it for granted.<br /><br />The best part: I eat food I like. <br /><br />This blog will chronicle how I lost the first 10, any additional weight loss, and also talk about how you can lose weight.<br /><br />If you have success stories, please share them. I'll also read and evaluate some diet plans so you don't have to. <br /><br />I'm not a doctor -- but I do know what has worked for me.Weight Loserhttp://www.blogger.com/profile/13428163784070419754noreply@blogger.com0