Wednesday, July 30, 2014

Weigh In Wednesday: July 30

I'm back as promised!

Encouraging news from the scale these last two weeks. After getting knocked on my ass two weeks ago by seeing a number I've never seen on the scale these last two weeks have been slow progress away from that number. I skipped "class" last week and didn't post about my weigh in so this week you get a double. Lucky, huh?

Height: 5' 7.5''
SW: 208.1
July 23: 207.7
Today: 207.5
Change: -0.2
Total Loss: 0.6

It's slow progress but progress still so I'll take it!

Way back in June I posted about my comeback which was basically how I was going to get myself back on track with this whole healthy lifestyle thing. I wasn't quite successful with sticking to it even though I never told myself I was giving up. After some reflecting on why I wasn't successful in sticking with it I believe it's that crappy plan I had. I said it was the foundation that I could build on. Basically it was, just the ideas behind the plan I needed to build. With a little help from Carolyn I've taken the ideas behind the plan and actually turned it into a plan (built on that foundation I laid).

With Carolyn asking the questions and offering advice and guidance based on what I told her I came up with the following to be my plan.

  • C25K - T/Th/Sat or M/W/F or Sat
  • Home workouts for non-running/strength (DVDs or Sworkit)
  • No TV, laptop or reading until workout for the day is DONE!
  • 2-3 meals per week (ex. 2 recipes, 4 servings each)
  • Winging it: protein (chicken, turkey, sausage, lean ground beef) veggie and whole grain
  • 80/20 rule for better eating
  • No Mountain Dew or ice cream will be bought from the grocery store.
  • No Mountain Dew vending machine purchases at work.
  • 1-2 (12oz cans) Mountain Dew on weekends ONLY.
  • No gas station stops for Mountain Dew or grab & go food (junk).
  • Monday = grocery shopping day
  • 64+ oz of water a day
I believe this is a much better plan than what I came up with two months ago which was just the basic concepts of what I needed to be doing. Now I have some set "rules" to follow. And I use the term rules very loosely because life happens sometimes and I am not going to beat myself up over an indulgence that takes me off plan.

With that being said, I do need to remember to actually stick to the plan and push through when I'm not feeling it. I started off great last week by running Tuesday and Thursday as planned but then life happened and I missed my run Saturday. I had the opportunity to make it up but didn't. Then the plan for this week was to run Monday but I decided not to and told myself I'll just do it Tuesday since I'm going to be busy Wednesday after work anyways. Well Tuesday has come and gone and I did not run.

Going forward, so this doesn't happen again, when I'm on the verge of talking myself out of a workout I need to ask myself: do I want to give up (again)? Or do I want to be triumphant? And in addition to that I need to remember that letting myself live with trade offs (I stayed strong and said no to Mt Dew so it's okay that I don't run) is letting myself settle for where I am. My healthy decisions need to propel more healthy decisions and then I will see a change. (Thanks Carolyn!)

It's in my hands. The greatest support system in the world does not make decisions for me, I do. I have a great support system but they can't do a damn thing for me if I don't support myself and push through the mental garbage that gets in the way of doing what needs to be done.

I've been loosely following the plan I made and it's helped me to see the little changes in the scale these last two weeks so I can just imagine what would happen if I followed the plan 100%. I'm going to find out, that's for sure!

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  1. Ahh that is an EXCELLENT plan I think! Nice loss too.. it's still a loss!

  2. I'm back on the grind with my weight loss too! Congrats & keep up the good work!

  3. It's a great plan! And I agree, a loss is a loss. Trust me, those little numbers pile up and it's great!

  4. Just cutting out the soda will help immensely! That's where I still struggle... and mass amounts of cheese....

  5. Great loss this week! And that's a great plan :)


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