Food Journal – 3 Month Update

Well, 2/21 marked three months that I have been using a food journal app (MyPlate) every day.  And I mean every single day even though at times it has been a bit annoying and a hassle.  They say that it takes 3 months to adopt a habit (good or bad) into your life though I think the bad habits probably are easier to adapt because they are usually more enjoyable.  So the breakdown for the 3 months (13 weeks):

Pounds lost: 17.2 (approx 1.3 lbs per week)

Inches lost (8 measurements): 10.75.  Inches lost (3 core measurements – bust, waist, hips): 6.25

When I went back and saw the highest weight I recorded last year which was on 5/21 (which will coincide with my 6 month food journal anniversary date), I’ve lost 20.6 lbs.  Though it doesn’t sound like much in some ways since I have probably approximately 75 lbs to lose still, it’s a big chunk.  Because roughly (since I do not know what my natural weight will be as muscle weighs more than fat), let’s say I needed to lose 100 lbs for the sake of easy math.  So I’m already 20% of the way there going from my highest recorded weight of 2016.  

So 17-20 lbs doesn’t sound like much but when I was in the grocery the other day, I bought a bag of cat litter that was 20lbs.  Lifting it into the cart, I realized this is how much weight I’m not dragging around with me.  Last May, I was struggling like crazy to ride my bike.  I’d just spent the entire winter buried in college classes finishing my degree and I didn’t pay attention to what I was doing to my body.  I graduated in May, at one of the heaviest weights I’ve been in my life.  I’ve been about 5-10 lbs more at one point years ago but here I had crept back up into that range.  Riding my bike was difficult.  

I will give myself a bit of a pass since my peri-menopause was in full blowout mode.  I wasn’t sleeping, my moods were awful (which were probably exacerbated by the weight gain and poor eating habits), exhaustion set it and the hot flashes made it miserable to do any kind of exercise on a hot day.  You can get an idea of what the fires of hell might feel like when you’re riding on a humid 95 degree day and one of those hot flashes hit you.  I had to pull off the bike path and sit in the shade while politely declining offers from well-meaning cyclists who wanted to call 911.  Yeah, no, it’s just a hot flash.  It will pass.  I just hoped I wouldn’t vomit because that’s how crappy I felt.  I pretty much hung up my bike and focused on doing the one thing that didn’t make me feel awful which was walking.  The dog and I pounded out many miles on pavement and trail.  

So how am I feeling now?  Luckily, the hot flashes and exhaustion and moodiness have settled down to a more manageable level.  I think that eating better and exercising even more has helped with this as well as the fact that peri-menopause eventually runs its course.  I’m hoping I am through the worst of it though I still need a sleep aid to get me through the night.  On top of things, I am hypothyroid but with dedication to the food journal and healthier eating, I’ve lost a good amount of weight in 13 weeks.  These factors may make it harder to lose weight but it’s not impossible.  

Since the weather in Ohio has been mild, I’ve been out road biking 3 times already this year.  I’m doing roughly 12-15 mile down and back road rides with the usual wind that accompanies this time of the year.  Last year, I was really discouraged and struggling.  This year, I’m feeling really good and I’m excited about the cycling season 2017.  I’m setting a goal of riding approximately 50 miles a week when the “season” starts which is usually about mid-April when you can start getting out and riding more consistently if you don’t like the cold weather (I don’t).  I want to ride over 1500 miles this year.  A few years ago, I hit 1000 miles but I haven’t been that dedicated since.  

Last night I was down on the rower and noticed I was able to do 20 minutes with minimal breaks.  I feel stronger in general.  After I row, I do some yoga to cool down and stretch.  I noticed I am able to flow through sequences and hold poses better and hopefully more gracefully.   I have much more energy in general and I can’t wait to see how I am going to feel when I lose the rest of this extra weight.  I imagine it will be like walking around with helium balloons tied to my limbs!  I already feel “lighter”.  

So I have passed my initial goal of doing the food journal daily for three months.  I’ve set a new goal of doing it every day for six months which will be 5/21/2017.  By this time I will be a good month into my riding 50 miles a week as well.  I’m excited to see what changes will come from continuing my plan.  I am certain I will hit a plateau at some point and will need to make some adjustments but I am enjoying eating better.  My husband bought me an Instant Pot to speed up cooking preparation so we eat out even less.  No matter what restaurant you favor, it is almost always better calorie wise to eat at home.  It’s also much cheaper too!  We still go out to eat but with less frequency.  Now, being able to whip up a delicous meal in 30 minutes or less on average, it takes away the urge to run into town to grab some fast food.  

Well, onto the next three months!  This is exciting!

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A Twist on the Gratitude Journal

I had an idea based on the idea of acting “as if” when you are trying to reach a goal, have more self-confidence, land the job and so on.  A gratitude journal is usually what you are thankful for at that moment.  Good job, healthy kids, enough money to pay the bills and you get the idea.  It’s a great idea because it gets your mind off the negatives in your life and places it square on the good.  Our minds are a very powerful tool.  Just shifting one thought process can make a huge difference in your life and outlook.

I’ve read all sorts of self-help, motivational and biographies of successful people over the years.  It started when my first husband went into sales and he was given Vincent Norman Peale’s “The Power of Positive Thinking”. I read the book but I don’t think my then husband did because we were barely getting by on what he was making.   Some of these books were helpful and some were not.  Some may have been more helpful if I had put their advice to work.  But I was watching a documentary and it talked about writing a gratitude journal daily but using the pretense that you had already achieved your goals.  I was skeptical but since I am a hoarder of journals and cool notebooks, I dug one out and started the process in mid December.

At first it seems a little insane to be writing things like “I am grateful and thankful for the fact that I am a best-selling author who has published dozens of books.”  Or “I am grateful and thankful that I am in the best physical shape of my life and I am no longer limited by my weight or size.”  The gratitudes have changed and evolved over the past few months though I will admit, I’m not great at doing it every day, but I write in it most days.  The sky is the limit when you write these gratitudes based on the instructions.  So if you want to have a lot of money, you write someting like “I am grateful and thankful for the five million dollars I have invested that I am living comfortably on now.”  Or whatever strikes your fancy.

The documentary gave some new age reason for the journal that it puts this positive energy out into the universe and brings your dreams to you but I really think what it does is removes the roadblocks from your mind.  If you don’t believe you can write and publish books deep down, then you will find ways to make that a self-fulfilling prophecy.  If you don’t believe you can be a millionaire, you won’t ever be one.  It’s not that you don’t have to work hard toward your dreams and goals because you will, I doubt your dreams magically appears one day.  An agent isn’t going to show up on my doorstep saying I heard you were writing a book and I want to be your agent!  I actually have to write the book, edit it over and over and submit it.  I have to do the work.  I have to overcome the obstacles.  I have to persist.

One thing that is very important when you do this exercise is to really listen to your heart and yourself.  If you find it hard to keep writing something over and over again even though you thought it was something you truly wanted, listen to that pause.  At first I thought I was just annoyed with the process of writing essentially the same thing over and over but when I really looked at why I wasn’t wanting to write it, I ended up revising the goal.  Which I thought was a very interesting twist and a way to really fine tune your goals and dreams so you are wasting time reaching for something you think you want, or you think you should want but deep down it isn’t your heart’s true desire.

Don’t limit yourself either.  If you want something that seems completely out of reach, journal it anyway.  The sky is the limit!  You can find stories all the time about people who have achieved the impossible.  The common thread of these stories is that they believed it to be possible and they never gave up, even in the worst situations.

So grab yourself a notebook and start living your dreams, even if it is on paper first!  Believe!