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DonaLynn

DonaLynn

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Yesterday I started with the commitment to weigh myself daily. Today I did just that..... it was not pretty.
The scale said 241. This is the heaviest I have ever been. So my goal is to be one pound down by next Tuesday! I know it sounds silly to have such a small goal, but I need a success. One pound, that's a baby step in the right direction. One pound in a week.

The next change I am making is water. Today I had water with lunch, this is not super unusual, but not an everyday thing either. I commit to water threes times a day. A 16 oz bottle of water, threes times a day. Hopefully it will take the place of a coffee with sweet creamer or a glass of sweet tea, both of which have at least 100calories! So cutting 100calories a day=700 a week, multiply by 4in a month= 2800 take that times 12= 33,600 calories a year! wow! That is a lot!

There you have it, weigh in everyday and drink 3 waters. I can do this.
 
You might need more fuel for your body to lose the weight. The water intake is a great way to go. I try to drink between 90-100oz per day. Are you active? How is your protein intake?
 
My protein is pretty stable. My husband is a meat eater! I have discovered that I really enjoy seafood, which I understand to be a good source of protein. So far this week, fish , chicken and eggs.
Activity level is low. My son is always voicing his concern about that. He offered to sit down with me and create a daily schedule where "active" time js given a time block. I think it is time to take him up on his offer. The only way I am going to get exercise back into my daily routine is to schedule it in. Like EVERTBODY else in the world, work, family and family keep me busy and down time is limited.
 
Dona, every pound, every half pound and every single small change is a triumph. Congratulations on getting committed to a more balance "You". Some simple tips from my experience as a weight management coach:
1) It will not be easy to get the protein you need through diet only. Try to get some protein shakes/bars as snack. I have some names in mind but here is no place for ads! you know?
2) I don't know the nature of your work, but you want to do everything right standing up. Sitting down for more than an hour has important hormonal implication, all leading to weight gain. If you can make just one step towards better life style, let it be less sitting and more standing/walking.
3) design your snacks. Most my clients have the habit of unconscious eating. We do mindfulness practices to change that but the first step could be switching to baby carrots, cut celery, broccoli and celery etc. that have "volume" and give the sense of eating with a low caloric content.
4) Consider low GI (Glycemic Index) carbs such as whole grains and complex sugars.
Hope it helps.
 
Dear WL Coach,

Thank you for the tips. The nature of my work is sitting!
I am office manager for my husband's remodeling company and I also have my own dressmaking company, (I make specialty wear for brides and babies) so sitting is a big part of what I do.

Perhaps a thought could be to set a timer. Every hour, when the alarm sounds, I can stand, stretch and walk around the office, up and down the steps! I will start that practice on Monday (I'm off tomorrow). I'm excited to give it a try.

Snacks is another office issue. My sister works with me and is constantly bringing in junk snacks! How do I tell her to stop without sounding hurtful?

Thanks for the response. It's a long journey, but I'll get there one step at a time.
 
Hi DonaLynne, Setting a timer to take breaks every hour sounds like a good idea. Your sister should support you if you tell her what you are doing & why. I know I want my sister to be healthy & live to a ripe old age, so that I can enjoy her company for as long as possible. I found most people support you when they see why you're doing something. Being excited to make positive changes makes it much more possible. Good for you deciding to make those changes. We'll enjoy sharing that journey with you. Cheers, Cate.
 
Snacks is another office issue. My sister works with me and is constantly bringing in junk snacks! How do I tell her to stop without sounding hurtful?
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"The Ancient Art of Negotiation" is what works here! I would go with something like this: "I see all those snacks as a token of your love. So I know you will understand when I say I am not in for a snack. You won't take it personal as you have my best interest in mind, and sometimes my best interest is Not having a snack!" Generally people are understanding and want to help, if we let them know what helps us. Negotiation makes (almost) everything possible!
Maybe the best your sister can do is to come with you to a gym (if you like it). You both can have couple of hours in a week together, just for yourself, in there.
 
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