No more Yo-Yo'ing. V's Journal

Niles said:
Have you thought about how you are going to prevent gaining the weight back when you have reached your weight loss goal? What long term changes are you going to make that will make a difference this time? I am also tired of yo-yo-ing and want longterm solutions this time.
Click to expand...

You know Niles, this has always been my biggest challenge, maintaining. You would think after working hard to take 75+ lbs off and knowing how great I feel when I am at my goal would be enough to keep me there. But I get to that point and then I just snap.

What I truly think it's going to come down to is having a strong will. I just have to set my mind to the fact that I can't fall back into my old habits anymore and eat like there is no tomorrow. I'll have to remind myself of how great I feel both mentally and physically when I am at my goal as opposed to how horrible I feel after I have put the weight back on.

I'm going to continue to focus on making good choices as well as sticking to my Weight Watcher's points system once I figure out what my maintenance range is. If there is a special occasion I think I should be allowed to enjoy myself within reason, keeping in mind that it is just that, a special occasion and not something that should cause me to go off the deep end.

Exercise will also have to continue to be a part of my life. One dream of mine is to run in a marathon. Mabye I'll find out more about some local marathons that I can participate in. That would give me something to continue to work towards.

Honestly, I really want to put an end to the yo-yo'ing once and for all as well. You are so right when you talk about what harm it does to both your body and your self-esteem. Because of all the yo-yo'ing, even when I am at my goal weight my body fat percentage is still very high. So not only is my goal a certain number on the scale, it is to get my body fat % down to a healthy number.

We are on the right road towards realizing our goals and hopefully we can motivate each other to continue this journey to a healthier lifestyle.
 
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Thursday, November 29th

Breakfast:
31g Golden Grahams cereal - 2 points
114g 2% cottage cheese w/ 1 cup blueberries - 3 points

Snack:
1 cup Progresso Italian Style soup - 0 points
1 cup grapes - 1 point

Lunch:
grilled cheese made w/ 2 slice lite whole wheat bread & 2 slice fat free cheese - 2 points
17g pistachio nuts - 2 points
2 cups grapes - 2 points

Dinner:
6oz. tilapia - 4 points
mushrooms - 0 points
Weight Watcher's mini cake - 1 point

Snack:
Weight Watcher's muffin - 3 points

Total points for the day = 20
 
I weighed in this morning for the Christmas Challenge and I'm down 2lbs for the week which brings me to 30lbs lost since I started on September 10th. I'm very happy with my progress so far. By the next weigh in I hope to be in the 140's, a small milestone.

I'm really enjoying participating in the Christmas Challenge. It's pushing me to do my best for both my team and myself. It's great motivation.

Here's how yesterday went:

Friday, November 30th

Breakfast:
31g Golden Grahams - 2 points
114g 2% cottage cheese w/ 1 cup blueberries - 3 points

Lunch:
Grilled cheese - 2 points
17g pistachio nuts - 2 points

Dinner:
Weight Watcher's bagel w/ 1 wedge lite cheese spread - 3 points

Snack:
2 cups grapes - 2 points

Total points for the day = 14
I know this is very low but I just wasn't hungry and didn't want to force myself to eat.


Workout:
Treadmill - 36 minutes, 365 calories burned, 3.05 miles
(That averages to a 12 minute mile including the warmup and cool down. I'm starting to build my stamia back up on the treadmill. I'm going to continue to increase the pace. I'm curious to see how long it's going to take me to get back to under a 10 minute mile.)
Elliptical, level 5, hill program - 30 minutes, 379 calories burned, 3.27 miles
 
I'm going to be tracking my protein intake as well this week for the Christmas Challenge. I don't think I'm going to have any problems with this bonus at all. I'm getting more then half of what I need with breakfast alone so I shouldn't have any trouble getting the rest in between lunch and dinner.

Here's how yesterday looked:

Saturday, December 1st

Breakfast:
Protein Shake w/ 1/2 banana - 3 points, 24.5g protein
114g 2% cottage cheese w/ 1 cup blueberries - 3 points, 16.5g protein

Lunch:
1 cup Tortilla soup - 1 point, 10.2g protein
4oz. turkey - 2 points, 25g protein
17g pistachio nuts - 2 points, 3g protein

Dinner: (Chris' house for dinner)
4oz. shrimp - 2 points, 22g protein
roasted peppers (pulled of of sausage & peppers) - 1 point
1/4 cup penne alla vodka - 2 points

Snack:
Weight Watcher's muffin - 3 points, 3g protein

Totals for the day = 19 points, 104.2g protein


Workout:
90 minute walk
 
Sunday, December 2nd

Breakfast:
Protein shake - 2 points, 24g protein
114g 2% cottage cheese w/ 1 cup blueberries - 3 points, 16.5g protein

Lunch:
1 cup Tortilla soup - 1 point, 10.2g protein
4oz. turkey cutlet - 2 points, 25g protein
17g pistachio nuts - 2 points, 3g protein

Dinner: (Nonna's)
salad - ?

Snack:
1 bag 94% fat free popcorn - 3 points, 8g protein

Totals for the day = 13 + dinner?, 86.7g protein


Workout:
40 minutes aerobics tape
Jog 1 mile
Walk 1 mile
 
Week 13

Monday, December 3rd

Breakfast:
Protein shake w/ 1 banana - 4 points, 25g protein
114g 2% cottage cheese w/ 1 cup blueberries - 3 points

Lunch/Dinner:
6oz. buffalo steak - 4 points, 40g protein
1 cup Progresso Italian Style soup - 0 points, 1g protein
17g pistachio nuts - 2 points, 3g protein

Snack:
2 cups grapes - 2 points, 1.2g protein
1 bag 94% fat free popcorn - 3 points, 8g protein

Totals for the day = 18 points, 94.7g protein


Workout:
Bike - 60 minutes, 887 calories burned, 18.16 miles
 
Hey V! I really liked your answers to my questions (I did worry it was a bit straight forward to ask such a question?) but I guess it is the question most us struggle with ..how we are going to keep the weight of and get more healthy and confident in ourselves... Have to go now. Will be back later. Have A nice Day!
 
Hey Niles,
No need to worry about asking questions. As you said, it is something most of us struggle with and maybe an idea or suggestion from someone else just might bring us to the answer we have been searching for.
 
Tuesday, December 4th

Breakfast:
Protein shake w/ 1 banana - 4 points, 25g protein

Snack:
114g 2% cottage cheese w/ 1 cup blueberries - 3 points, 16.5g protein

Lunch:
1 cup Tortilla soup - 1 point, 10.2g protein
17g pistachio nuts - 2 points, 3g protein
2 cups grapes - 2 points, 1.2g protein

Dinner:
6oz. buffalo steak - 4 points, 40g protein
mushrooms - 0 points, 3g protein
Weight Watcher's mini cake - 1 point, 1g protein

Snack:
1 bag 94% fat free popcorn - 3 points, 8g protein

Totals for the day = 20 points, 107.9g protein
 
thekrinse said:
You know Niles, this has always been my biggest challenge, maintaining. You would think after working hard to take 75+ lbs off and knowing how great I feel when I am at my goal would be enough to keep me there. But I get to that point and then I just snap.
Click to expand...

I think many of us have tried to loose a substantial amount of weight and then "Snap" and gain it all back ..... I sure have! But I think what I learned from it was that I learned that diet in the longterm does not work... only lasting changes of eating and exercise habits does! Meaning eating healthy and doing some sort of exercise we enjoy and that does not feel like a chore.


thekrinse said:
What I truly think it's going to come down to is having a strong will. I just have to set my mind to the fact that I can't fall back into my old habits anymore and eat like there is no tomorrow. I'll have to remind myself of how great I feel both mentally and physically when I am at my goal as opposed to how horrible I feel after I have put the weight back on.
Click to expand...

Strong will? Then I would never had gained the weight back I lost!! Obviously something causes us to return to our old habits and gain weight again. I had to take a hard look at some of the psychological reasons behind my mindless and self destructive eating. I think you like me are really determined and do what you set your mind up to (I see that in your diary )... but determination and shear willpower is not enough. I think I will add vigilance to that combination, so I do not eat self destructively for emotional reasons ... Again.

thekrinse said:
I'm going to continue to focus on making good choices as well as sticking to my Weight Watcher's points system once I figure out what my maintenance range is. If there is a special occasion I think I should be allowed to enjoy myself within reason, keeping in mind that it is just that, a special occasion and not something that should cause me to go off the deep end.

Exercise will also have to continue to be a part of my life. One dream of mine is to run in a marathon. Mabye I'll find out more about some local marathons that I can participate in. That would give me something to continue to work towards.

Honestly, I really want to put an end to the yo-yo'ing once and for all as well. You are so right when you talk about what harm it does to both your body and your self-esteem. Because of all the yo-yo'ing, even when I am at my goal weight my body fat percentage is still very high. So not only is my goal a certain number on the scale, it is to get my body fat % down to a healthy number.

We are on the right road towards realizing our goals and hopefully we can motivate each other to continue this journey to a healthier lifestyle.
Click to expand...

Yes I really like your line of reasoning ... no more going off the deep end and make regular exercise a top priority! I am really fed up with the rollercoaster ride ...weight wise and emotional. It simply takes too much of a toll on my health and self esteem.

Take care V and keep going :hug2:
 
Hi Niles. You seem to have found the determination to make this a lifelong change. Another thing we can remember is when life throws us road blocks we can find the support we need right at our fingertips. There's no reason to go at this alone, because we are not alone. This is a great community here and by participating in it you are surrounding yourself with people who, not only understand what you are going thru, but can lend their support as well. I'm very happy to have found this site.

V.
 
I peeked at the scale this morning and so far I'm still the same as I was at Saturday's weigh in. I'm going to get a workout in today and another long session at the gym tomorrow. Hopefully that will be enough to show even a 1lb loss at my next weigh in. I've gotten the max number of points each week in the Christmas Challenge so far. I don't want to break my streak.

Here's how yesterday looked:

Breakfast:
Protein shake w/ 1 banana - 4 points, 25g protein
114g 2% cottage cheese w/ 1 cup blueberries - 3 points, 16.5g protein

Lunch:
1 cup Tortilla soup - 1 point, 10.2g protein
17g pistachio nuts - 2 points, 3g protein
2 cups grapes - 2 points, 1.2g protein

Dinner:
170g crab meat - 2 points, 14g protein
Veggie wrap - 1 point, 10g protein

Snack:
Weight Watcher's muffin, 3 points, 3g protein
Diet hot chocolate - 0 points, 2g protein

Totals for the day = 18 points, 84.9g protein


Workout:
Bike: 60 minutes, 900 calories burned, 18.61 miles
Gilad Fat Burning Workout - 40 minutes
Jog 1 mile w/ Lesley Sansone - 17 minutes
10 minute walk to the repair shop to pick up my husband's car
 
I worked my butt off at the gym today. Ran for a total of 90 minutes on the treadmill with doing 30 minutes on the elliptical in between. Boy am I exhausted, lol. I hope it shows on the scale tomorrow. Keeping my fingers crossed.

Here's how yesterday went:

Thursday, December 6th

Breakfast:
Protein shake w/ 1 banana - 4 points, 25g protein
low sugar oatmeal - 2 points, 4g protein

Lunch:
1 cup tortilla soup - 1 points, 10.2g protein
17g pistachio nuts - 2 points, 3g protein
2 cups grapes - 2 points, 1.2g protein

Dinner:
6oz. buffalo steak - 4 points, 40g protein
mushrooms - 0 points, 3g protein

Snack:
Weight Watcher's muffin - 3 points, 3g protein

Totals for the day = 18 points, 89.4g protein


Workout:
Tae Bo Advanced - 34 minutes
 
My hard work at the gym yesterday paid off. I managed to sqeak out a 1lb loss for the week. I'll take it. Not only does the loss bring me into the 140's, but once again I've gotten the maxium number of points for the week in the Christmas Challenge. Haven't missed a point yet! Here's how yesterday went:

Breakfast:
Protein shake w/ 1 banana - 4 points, 25g protein
Low sugar oatmeal - 2 points, 4g protein

Lunch:
16g cashew nuts - 2 points, 2.5g protein
2 cups grapes - 2 points, 1.2g protein

Dinner:
6oz. buffalo steak - 4 points, 40g protein
mushrooms - 0 points, 3g protein

Snack:
80g prunes - 2 points, 2g protein
Weight Watcher's ice cream cup - 2 points, 5g protein

Totals for the day = 18 points, 82.7g protein


Workout:
Treadmill: 40 minutes, 424 calories burned, 3.56 miles
Elliptical, hill program, level 5: 30 minutes, 377 calories burned, 3.25 miles
Treadmill: 50 minutes, 347+ calories burned, 3.79 miles
 
congrats


Hey well done for getting into the 140s. CAN'T wait till I get there.

CONGRATULATIONS!!!!!!

Good luck with the rest. keep it up.

;-)

x
 
Thanks Angel, it's such a great feeling. Now I have my eye on the 130's. That's how I like to view it, 10lbs at a time. It doesn't seems so overwhelming then.

You're doing great. You're right behind me and will be in the 140's in no time. Keep up the good work.

V.
 
Saturday, December 8th

Breakfast:
1 egg - 2 points
Weight Watcher's bagel w/ 1 wedge lite cheese spread - 3 points
1 cup grapes - 1 point

Lunch:
Tuna sandwich - 3 points
2 pickle spears - 0 points
17g pistachio nuts - 2 points

Dinner:
1 cup Tortilla soup - 1 point
15g cashews - 2 points

Snacks:
1 bag 94% fat free popcorn - 3 points
80g prunes - 2 points

Total for the day = 19 points


Workout:
Denise Austin Hit the Spot Arms and Bust - 10 minutes
Denise Austin Hit the Spot Abs - 10 minutes
Denise Austin Hit the Spot Thighs - 10 minutes
30 minute walk
Bike: 60 minutes, 871 calories burned, 17.83 miles
 
Been a real busy couple of weeks getting ready for the holidays. Once we get past Christmas I'll be back to posting regularly. For now I'm just trying to maintain my loss and once the holidays are over I can focus on reaching my goal.
 
thekrinse said:
Been a real busy couple of weeks getting ready for the holidays. Once we get past Christmas I'll be back to posting regularly. For now I'm just trying to maintain my loss and once the holidays are over I can focus on reaching my goal.
Click to expand...

thats what im doing. maintaining the weight over the hols and then will get back losin after. will see what happens.

;-)

x
 
Happy New Years everyone!

Well, I still have mastered the maintaining thing. I haven't even come close. Over the holiday season I put back on 12lbs, yikes! I know I'll take 1/2 of that off in the first week I get back on program, which starts today. But I still can't get away from that extreme yo-yoing.

Maintaining has been my biggest challenge and it still is. I always have good intention but they never seem to hold up when I try and maintain. I block the good intentions out and it becomes a free for all.

Well, the first step is to get back on program which begins today.
The next step will be to reach my goal.
And the final step will be to find that happy medium of maintenance.
 
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