Hello everyone,
So here it is, my accountability log/ diary.
--How much weight do you want to lose?
144 pound to start with and I want to eventually get to a healthy weight for my frame and body type.
-- What is the timeframe for reaching your target weight?
I want to drop the 144 by October 2021, and make an assessment from there.
-- How do you want to accomplish your goal (what methods do you want to use)?
Drastic diet overhaul, more exercise and daily/weekly/ monthly tracking of calories/ weight/measurements.
-- Who or what can support you in reaching your goal?
I dont have much support from family. I have a few friends I can talk to, but they dont understand as well as someone who has been on a weight loss journey.
-- How realistic is your goal?
Very, I am determined to get healthy.
-- When will you start?
I already have.
I am going to start with some background.
I have always been chubby/heavy whatever you want to call it. About two years ago I was weighed in at my doctors office at 411 pounds...I was also told that I was diabetic. After a few months of feeling sorry for myself, I started making changes. I did a lot of reading about diabetes and how it would impact my life. I spoke with a diabetic counselor who helped direct me better. I started cutting out all the crap in my diet. I didn't go full in, I was still making bad diet choices and not exercising (outside of walking around my job to the extent of 4 to 5 miles a day). Without really trying I did end up getting myself down to 369 pounds as of this past March.
A few months ago I was talking to a friend of mine and he inspired me to get my crap together and start being serious. It wasn't what he said that inspired me, it was what he was doing. He is in the process of getting into the military and was training his ass off to achieve his goals. It snapped me out of my lazy ways and made me buckle down. I was mad at myself for not taking my weight loss and health seriously.
So as of the last month, I have committed fully. Diet changes, regular exercise, meal tracking, calorie counting, macro tracking, BMR and TDEE. Its been a long time coming. I weigh myself once a week on Sundays and have started tracking measurements as well.
Heres where I stand now:
Age and sex: 38 Female
Weight: 339
Height: 5 foot 6 inches
BMR: 2400 (3517 with daily exercise)
TDEE: 3072 per day (including light activity/exercise)
What my current diet looks like: I have capped my calorie count at 2000 total. Macros are 175g (35%) Carbs, 56g (25%) Fats, 200g (40%) Protein. I make time to home cook all my meals.
Examples of each meal:
Breakfast- Yogurt with fruit and almonds OR 2 eggs with a protein and a slice of unbuttered toast OR Cream of Wheat / Oatmeal with fruit.
Lunch- Mixed green salad(extra veggies like tomato, cucumber, sometimes avocado) with protein, cheese and corn salsa(instead of dressing) OR Veggie burger on wheat with lettuce, tomato and a small amount of mayo and cheese OR lunchmeat sandwich on wheat with lettuce and tomato(sometimes mayo and cheese)
Dinner is a bit harder to gauge because I take care of my father and he still likes to eat like crap. I strictly exercise portion control when it comes to less healthy foods. I try to make adjustments to what I make for dinner so that it is more healthy. I made pork belly last week and had 2 ounces of it with a large salad and some steamed veggies. Another day, I made spaghetti but instead of regular pasta, I had mine over spiraled squash. Tonight I made stuffed eggplant but he had ground beef and I had ground turkey.
I never feel like I am starving with the calorie limitations. Most days I don't even hit 2000 calories. I try to pick healthy snacks like 70 calorie fiber one brownies, beef jerky (on occasion) and I have also started taking a fiber supplement and multivitamin.
Current exercise: Monday, Wednesday and Friday: 30 minutes on my exercise bike alternating intensities. Tuesday, Thursday and Sunday: 30 minute walk (currently doing a mile and a half in that time) Also Sundays may go as long as 2 miles, since it it not a work day. Saturday is my rest day(after work, haha)
I work as a retail manager. Some of my job is sitting doing paperwork, but a majority of my day is stocking, taking care of customers and generally just moving around the store all day. I work 6 days a week. I am working on the financials to get a fitness tracker, but my money is tied up with other responsibilities at the moment...perhaps in the next month I will be able to get one. Also, I feel it is important to note that my blood sugar has evened out in the last month, and my doctor recommended I go off the medication but continue checking my glucose for wild fluctations.
So if anyone has any advice, I am open to it. I feel like I can maintain this diet and exercise...its not pushing too hard but its a jump off point. I lost 3 pounds between my weigh in on 10/11 and 10/18.(before that I didn't own a scale and had to wait on one from amazon)
Thanks for any input!
So here it is, my accountability log/ diary.
--How much weight do you want to lose?
144 pound to start with and I want to eventually get to a healthy weight for my frame and body type.
-- What is the timeframe for reaching your target weight?
I want to drop the 144 by October 2021, and make an assessment from there.
-- How do you want to accomplish your goal (what methods do you want to use)?
Drastic diet overhaul, more exercise and daily/weekly/ monthly tracking of calories/ weight/measurements.
-- Who or what can support you in reaching your goal?
I dont have much support from family. I have a few friends I can talk to, but they dont understand as well as someone who has been on a weight loss journey.
-- How realistic is your goal?
Very, I am determined to get healthy.
-- When will you start?
I already have.
I am going to start with some background.
I have always been chubby/heavy whatever you want to call it. About two years ago I was weighed in at my doctors office at 411 pounds...I was also told that I was diabetic. After a few months of feeling sorry for myself, I started making changes. I did a lot of reading about diabetes and how it would impact my life. I spoke with a diabetic counselor who helped direct me better. I started cutting out all the crap in my diet. I didn't go full in, I was still making bad diet choices and not exercising (outside of walking around my job to the extent of 4 to 5 miles a day). Without really trying I did end up getting myself down to 369 pounds as of this past March.
A few months ago I was talking to a friend of mine and he inspired me to get my crap together and start being serious. It wasn't what he said that inspired me, it was what he was doing. He is in the process of getting into the military and was training his ass off to achieve his goals. It snapped me out of my lazy ways and made me buckle down. I was mad at myself for not taking my weight loss and health seriously.
So as of the last month, I have committed fully. Diet changes, regular exercise, meal tracking, calorie counting, macro tracking, BMR and TDEE. Its been a long time coming. I weigh myself once a week on Sundays and have started tracking measurements as well.
Heres where I stand now:
Age and sex: 38 Female
Weight: 339
Height: 5 foot 6 inches
BMR: 2400 (3517 with daily exercise)
TDEE: 3072 per day (including light activity/exercise)
What my current diet looks like: I have capped my calorie count at 2000 total. Macros are 175g (35%) Carbs, 56g (25%) Fats, 200g (40%) Protein. I make time to home cook all my meals.
Examples of each meal:
Breakfast- Yogurt with fruit and almonds OR 2 eggs with a protein and a slice of unbuttered toast OR Cream of Wheat / Oatmeal with fruit.
Lunch- Mixed green salad(extra veggies like tomato, cucumber, sometimes avocado) with protein, cheese and corn salsa(instead of dressing) OR Veggie burger on wheat with lettuce, tomato and a small amount of mayo and cheese OR lunchmeat sandwich on wheat with lettuce and tomato(sometimes mayo and cheese)
Dinner is a bit harder to gauge because I take care of my father and he still likes to eat like crap. I strictly exercise portion control when it comes to less healthy foods. I try to make adjustments to what I make for dinner so that it is more healthy. I made pork belly last week and had 2 ounces of it with a large salad and some steamed veggies. Another day, I made spaghetti but instead of regular pasta, I had mine over spiraled squash. Tonight I made stuffed eggplant but he had ground beef and I had ground turkey.
I never feel like I am starving with the calorie limitations. Most days I don't even hit 2000 calories. I try to pick healthy snacks like 70 calorie fiber one brownies, beef jerky (on occasion) and I have also started taking a fiber supplement and multivitamin.
Current exercise: Monday, Wednesday and Friday: 30 minutes on my exercise bike alternating intensities. Tuesday, Thursday and Sunday: 30 minute walk (currently doing a mile and a half in that time) Also Sundays may go as long as 2 miles, since it it not a work day. Saturday is my rest day(after work, haha)
I work as a retail manager. Some of my job is sitting doing paperwork, but a majority of my day is stocking, taking care of customers and generally just moving around the store all day. I work 6 days a week. I am working on the financials to get a fitness tracker, but my money is tied up with other responsibilities at the moment...perhaps in the next month I will be able to get one. Also, I feel it is important to note that my blood sugar has evened out in the last month, and my doctor recommended I go off the medication but continue checking my glucose for wild fluctations.
So if anyone has any advice, I am open to it. I feel like I can maintain this diet and exercise...its not pushing too hard but its a jump off point. I lost 3 pounds between my weigh in on 10/11 and 10/18.(before that I didn't own a scale and had to wait on one from amazon)
Thanks for any input!
