MY GOAL: 2lbs per week
Week 1: 309
Week 2: 307.8
Week 3: 303.6
Week 4: 301.6
Week 5: 298.4
Week 6: 296.0
Week 7: 296.0
Week 8: 294.0
Week 9: 293.0
Week 10: 292.0
Week 11: 293.5
Week 12: 293.5
Week 13: 299.0
Week 14: 293.0
Week 15: 293.0
Week 16 & 17: Vacation – no weigh-in
Week 18: 297.0
Week 19: 293.0
Week 20: 291.5
Week 21: 290.0
Week 22: 291.5
Week 23: 286.6 - Mr. Up and Down has hit 20 pounds lost!!!
Week 24: 284.8
Week 25: 283
Week 26: 280.2
Week 27: 280.2
Week 28: Vacation – no weigh-in
Week 29: Traveling – no weigh-in
Week 30: 280
Week 31: 280
Week 32: 277.4
Week 33: 276
Hi Jason,
First of all, I’m not an expert by any means, but I too join countless others on the roller coaster ride. You’re not alone….. By trial & error I have figured out a few tips which have helped me. They may or may not be right for you….I think everyone has to find the right formula for himself. You’ve probably heard many of these previously, so please forgive me if they’re repetitive.
1. Don’t wear sweat pants in the evening…it’s way too easy to graze all night long when your clothes are loose fitting…not a good thing.
2. Eat small frequent meals…every 2-3 hrs, choosing healthy foods. Don’t wait until you’re starving…you’ll overeat when that happens.
3. Drink lots of fluids…..8 – 8 oz glasses of water/day. Milk, if you like it, is also good as it’s great for filling you up in between meals (protein) & it raises your metabolism.
4. Eat brkfst every morning….oatmeal is perfect if you like it as it’s high fiber & fills you up. Plus it’s a heart healthy food, soaking up the fat substance in your bloodstream. Brkfst jump starts your metabolism to get those calories burning.
5. Use a small plate for meals…..when you use a large plate, you unconsciously feel like you must fill it.
6. Think to yourself….this is NOT the LAST meal I will ever eat…I will get to eat again…in a short while.
7. I don’t need to insult your intelligence….we all know that wt loss is not just about diet but exercise as well. Take your dog hunting. It’s good for both of you, physically & mentally. When you have a partner who’s depending on you, you’re more likely to keep up the routine.Besides outdoor activity is so much better than indoors….it gives you lots to see & it’s fun. The fresh air makes you sleep better too.
8. Treat yourself guilt-free….you have to “live” too by allowing yourself to eat the foods you enjoy…have beer & pizza….just do so in moderation & ENJOY it !
9. If you fall down….don’t despair…..no one is perfect…..just pick up where you left off…..you’ll be a better person because of it.
“Life is one long learning process never achieved, never accomplished. We grew up thinking we were going toward “perfection.” Now we know that perfection does not even exist, is always changing, is forever somewhere and something else. Is that all there is to learn? Maybe that is enough.” (Joan Chittister)
I’m going to echo the last comment from Cindy. Wellness is a life-long lifestyle commitment. Just like the rest of life, it has its bumps in the road. Expect them, plan for them and keep on moving forward after them. Good luck!
WOW! You’ve lost almost 30 lbs! Sounds like you are coming at it from the point of view of getting healthy which is great! (and, if you look like a stud when you’re done, that’s OK too!)
For me, being a grazer has helped. I rarely eat a huge meal, but eat whatever I want every few hours.
Been reading about nutrition…the FDA is meaningless. Learning how to read labels has been a HUGE eye opener. Sugar, fats, harmful dyes, hormones are hidden in our foods.
1) shop the perimeter of the grocery store. The aisles contain non-food items.
2) if it won’t spoil in a few days/week, don’t buy it/eat it. It’s not real food.
3) go organic when possible, especially w/chicken and eggs. I only buy organic meats/milk/eggs now.
4) avoid fast food. America’s increase in poor heatlh and obesity started to occur when fast food restaurants entered our world.
Congrats on your success so far and all the best on the rest of your journey.
Jason,
Congratulations on your progress! Keep walking the walk, one step at a time. You are definitely on the right road with your plan of moderation and healthy choices. This is a life-time thing, not a some-time thing.
Hey just wanted to say well done on the loss so far, doing really well!!!