Tuesday, February 2, 2010

Weekly Weigh-In: Back on Track!

It's weigh-in time and I'm excited this week!  After losing less than a pound in the past two weeks combined, I am finally back on track with a 3.8 lb. loss this week!  Not only am I back on track, but that means I met my goal for this month and I hit an exciting milestone -- I lost 20+ lbs. by the end of January and I am under 200 lbs.!

I can't believe I just posted that one the Internet, but seriously, trying to keep being 200+ lbs. a deep, dark secret wasn't helping anything, so I might as well celebrate my success.  I think two major things -- which were really just small changes, but major for me -- helped me reach my goals this week.

Change #1: Switching up my exercise routine.  I posted in the challenge this week that what I read on the Apex Fitness (bodybugg) website says that you should change up your routine every two weeks.  Well, I knew that, but my only other in-home option besides the treadmill is the bike, which I hate because it's so hard for me.  Really, that's a good thing, though, because it's hard as in "tough workout," not as in "something I can't do."

Despite know that I should change things up, I've been walking the treadmill since I started my weight-loss journey back in November.  It was definitely time for a change.

Change #2:  Stop obsessing.  Last week a very dear friend sent me a helpful link about plateaus.  She said she was sending it because it had good tips, but as I read through the tips, I knew they were nothing I hadn't heard before.  Then, I read the closing paragraph and realized why she sent me the link.  The last part of the post said this:

Some of us seem to have more adaptive bodies than others. I remember when I was eating a fairly rigid diet, having three strength training sessions per week, and as much as seven (often intense) cardio sessions a week. After 3-4 weeks - the fat simply stopped coming off. The frustration was enough to make me take my meal plans (stuck to the fridge), screw them up and throw them away in disgust. I was furious and disappointed. I felt that I was doing everything "right". So what was the answer?

Chill out and back off... I was becoming obsessional. I started eating more, and gradually reduced my cardio levels. I gave my body and mind a break. In the process I have learnt to eat more intuitively.

The emphasis in that last paragraph is mine.  This particular friend knows me very well.  She is well aware of my propensity to become a little OCD about things.  So, you know what I did last week?  I chilled out.

A couple of days (Tuesday, since I work out more than once that day and Friday because I'm typically tired after my Thursday night workout at the gym), I did what I consider to be a much less intense workout DVD than the ones I usually do.  When I fixed the kids pizza on Tuesday, I ate two slices of regular pizza instead of making myself a pita pizza...and instead of the four pieces I used to eat.  I enjoyed a big salad with my favorite low-fat dressing along with my pizza.

On Wednesday, when we ate lunch at Chick-Fil-A, I got my usual Chargrilled Chicken Sandwich and side salad, but instead of choosing one of Chick-Fil-A's low-fat dressings, which I don't like, I ate blue cheese.  I just didn't eat the entire packet, which is 2.5 servings.  I tried to use less than half the package and shoot for a single serving.

I think those changes really made a difference in both my weight-loss and my mental outlook about my weight-loss and eating habits.

Oh, and if you're interested in my favorite low-fat dressing, it is so easy and delicious.  I make the Good Seasons Italian dressing mix, except I swap the amounts of oil and vinegar, using 1/2 cup of vinegar and only 1/4 cup of oil.  Yum!

So, what about you?  How did your weigh-in go this week?  I can't wait to hear!



13 comments:

  1. =D CONGRATULATIONS!!!!!!!!!

    I love 4 lbs. this week. But the stomach bug helped me along. Now I'm trying to maintain THAT loss, re-steady the system and lose from there.

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  2. CONGRATS!! That is such an exciting milestone!!! Without sounding crazy let me say I am SO proud of you!! As a women who has battled that 200 mark many times I know how hard/amazing it is to get under it!! =-}

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  3. I made it through the week and stayed at 186 lbs - so no loss but no gain. I'll take it!

    Great job this week Kris!

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  4. That doesn't sound crazy at all, Christina. It sounds very supportive and encouraging and I appreciate it!

    Thanks, too, Carrie and Tristan. Congrats on doing well yourselves this week.

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  5. That doesn't sound crazy at all, Christina. It sounds very supportive and encouraging and I appreciate it!

    Thanks, too, Carrie and Tristan. Congrats on doing well yourselves this week.

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  6. Go you!! It is only my first week, but I've lost 4 lbs. :)

    I'm doing a minimum of one workout per day (in the morning), and sometimes I add in a second smaller one at night.

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  7. Congrats! It's a huge victory when you can let go of the plan and still continue to lose. One step closer, Kris, keep up the good work!

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  8. I am only 3 lbs. away from my Valentines day goal, 180 lbs. Your blog really helps and has great tips. Thankyou. Ya for both of us for allowing a bit of normalcy in our diets. although I still regret eating those 3 cupcakes in one day, I made up for it my doing a pilates routine! We aren't perfect and that's ok. You really hammer that home for me, thankyou!

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  9. Congrats on your weight loss!!!!

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  10. Awesome Kris! That has to feel good! And I think there is definitely merit in the 'switching it up' idea. I've been doing a bit of that myself this week...so hopefully I've changed it up enough to keep losing!

    AND CONGRATS ON REACHING ONE-DERLAND! It has been literally nearly 20 years since I was in the 100's...but I plan to get there before this year is done. CONGRATS on reaching that milestone...it's HUGE!

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