Want2Lose's Diary

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Want2Lose

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I weigh 172 pounds. Most of my adult life, my weight was stable at 165. I thought this was a good target because year-in and year-out it stayed the same. However, since I have become serious about getting in shape, I have learned about BMI and that 165 is still overweight for my height. My revised target therefore is 145, which will put my BMI in the high normal range. Since I have not weighed this little since my teens, it will definitely be a challenge! I am 41 years old and female.

Last summer I put on 20 pounds and weighed 185 at my peak. The 13 pound loss to date represents 10 months of tyring to change my eating habits and start exercising. Until recently, I had not kept a food journal or counted calories. Instead I tried to limit my consumption of certain foods. I am a pescetarian and gluten-free and rarely dine out, which works in my favor. My downfalls are chocolate, french fries, ice cream, cheese-puffs and other high-carbohydrate snack foods. The only sure way I can control consumption of these is not to have them in the house. I cannot eat a single serving of cheese puffs. If the bag is there, I eat the whole bag.

My only exercise is walking. I aim for a brisk 20 minutes per day, but some days I can only do 15. When I first started walking for exercise last year, 5 minutes was a triumph.

Here is the menu of what I have eaten so far today (I will add a small bedtime snack). The Fit Day calculator puts it at about 1,650 calories.

Breakfast: Lowfat yogurt, whey powder, strawberries, blueberries.
Snack: Walnuts.
Lunch: Brown rice and black beans, topped with sauteed vegetables and cheese.
Snack: Cantaloupe.
Dinner: Salmon, boiled cabbage and carrots, baked potato with margarine.
Snack: Skim milk

Today's exercise was better than usual. I walked briskly for 25 minutes, although my knees ache slightly now.
 
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I finished yesterday with a snack of a glass of milk.

Today was a good day.

Breakfast: Low-fat yogurt, Whey powder, strawberries.
Snack: Walnuts and raisins.
Lunch: Cheese
Snack:popcorn
Dinner: Omelet (1 egg plus egg white, tofu, spinach, onion, garlic, red pepper, olive oil, cheese), roasted potato and ketchup.
Snack: Milk, strawberries.

Exercise. Walked 20 minutes, broken into 15 and 5 minute episodes.
 
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The Questions Answered

Thank you, Trusylver.

I answered the questions in the sticky today. They were thought provoking.

-- How much weight do you want to lose? 27 pounds, from 172 to 145.

-- What is the timeframe for reaching your target weight? 2 years

-- How do you want to accomplish your goal (what methods do you want to use)? Cut back on refined carbs, sweets, etc. Start an exercise program.

-- Who or what can support you in reaching your goal? Family members, friends, this forum.

-- How realistic is your goal? Not sure. I haven't weighed 145 pounds since I was a teenager. But the BMI scale says it's normal for my height.

-- When will you start? Started 10 months ago, but it's been going slowly.

What is your current height and weight? 65 inches, 172 pounds.

If you were at an ideal weight now, what would that weight be? 145 pounds

At what weight would you like to be at four months from now? 165 pounds

Why do you want to lose weight? Health, energy, mood. Worried about rapid weight gain last year and excess abdominal fat.

Do you want to lose weight for a specific life event such as wedding or reunion? No.

What obstacles could get between you and your weight loss goals? Don't like to exercise, don't like raw vegetables, love refined carbs. Very sedentary lifestyle. Eat in response to stress.

Why do you think that you now have a weight problem? BMI says I am very overweight, almost obese.

What lifestyle changes do you think would help you lose weight? Consistent exercising, keeping a food journal.

Have you lost weight in the past? Went on very reduced calorie diet about 20 years ago. It was awful. I have blocked most of it out. Always hungry, shaky, irritable. I don't think I stayed on it more than 2 weeks.

Why do you believe that you did not lose weight or you gained the weight back? Unrealistic diet.

What, if anything, has not worked for you in the past in helping you to lose weight? Very low calories and not differentiating between refined and complex carbs.

Would you try writing down all food and drink consumed for a given period of time? Yes.

Do you cook at home often? If so, what do you cook? Cook most of my meals at home. Breakfast is protein powder and dairy or hot cereal. Of the other two meals, one is animal protein (egg or fish) and the other is legumes. I make soups, omelets, baked fish, tofu stir fries, burritos. Not too much variety.

How often do you go out to eat? Where do you go? Dine out infrequently. 3 times a month or less. Chilpolte or a Chinese restaurant. The occasional Wendy's french fries, although I have stopped that for now.

What are your three favorite foods? Cheese puffs, chocolate, crackers with cheese.

What are your three favorite restaurants? Chilpolte, Chinese restaurants.

What are three things you can do differently when it comes to food? (1) Measure portions, (2) keep food journal, (3) chew food better.

If you woke up tomorrow and your body was exactly the way you want it, what would be different? Excess abdominal fat and potbelly would be gone. Better posture. Taller. Clearer skin.

Do you eat when you are not hungry? Yes.

Do you binge eat (large amounts at a time)? Yes. Have stopped for now.

Do you hide your food or eat in secret? Yes. Have told everyone that I am not eating any more chocolate or ice cream. If I want some, I feel embarrassed for people to see me eating it.

Do you eat when you are sad, nervous, or depressed? Yes.

Do you eat as a reward? Yes! Cheese puffs, chocolate, and specialty coffee drinks were my reward for meeting a work or study related goal. Trying to change this.

Do you eat while watching TV or using the computer? Yes.

What do you normally eat for a meal? See my daily menu entries in this journal. Before modifying habits, carbs and snacks and prepared foods like frozen dinners played a much larger role. Not unusual to eat a whole bag of tortilla chips or cheese puffs at a single sitting, followed by chocolate and ice cream.

What type of snacks do you eat? Fruits, nuts, cheese, popcorn, peanut butter, milk.

In terms of exercise, what, if anything, are you currently doing? Walking briskly 20 minutes most days.

Where do you go for exercise? A local public gym? School/work gym? Home? Walk around the neighborhood.

What, if anything, are your three favorite types of exercise? Walking. That's it. And some very light stretching. I have some pilates DVDs and an excersize ball, but have not used them. One of the DVDs is for abdominals, and I couldn't even get 30 seconds into it. Too advanced for me, and discouraging.

What is your daily/weekly/monthly/yearly motivation to move towards your goals? Very concerned about health and energy. Don't like being tired and sluggish all the time. Have a hard time focusing mentally as well. The improvement I have already seen, and the improvement I hope to see in the future, motivates me.

Do you have rewards for certain goals? No. My rewards have always been food based.
 
June 23

Breakfast: Zoic nutrition drink, yogurt with strawberries and walnuts, green tea

Lunch: Salmon, brown rice, sauteed vegetables (cabbage, carrot, green pepper, onion, garlic, olive oil, red pepper flakes)

Snack: Raisins, dill pickle, cheese, popcorn (went a little nuts with the snacking here, not sure why. maybe because I didn't have a morning snack). Small Starbuck's passion fruit iced tead (unsweetened).

Dinner: Vegetarian chili (small red beans, canned tomatoes, carrots, onion, garlic, olive oil, cumin) topped with yougurt

Exercise: Only managed 17 minutes of walking, and not all that brisk either. It's quite warm and humid here.

The good news is that I woke up at 5 am full of energy, which hardly ever happens. I also went grocery shopping today, and resisted the candy and potato chip aisle. I bought some different vegetables to try: bok choy, cucumber, parsley. Also a large piece of raw ginger so I can try to make crystallized ginger.
 
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June 24, 2009

I woke up early again today at 5 am and took advantage of it to take my walk while it was still cool. I did the full twenty minutes today. I wasn't even tired until minute 18. I though I could lengthen it and maybe reach the magic 30 minutes today, but at minute 18 it hit me like a wall, and I had to come in and lie down. I did manage another 10 minutes this evening, at a slower pace.

One strange thing about exercising is that it gives me gas. I've tried walking before eating, after eating, while eating a snack -- whatever I try I almost always get uncomfortable abdominal gas. If I don't exercise on a given day, I won't get the same amount of gas just sitting around the house. It has been a real deterrent to exercise. A Gas-X tablet helps, but I hate to rely on drugs every day. I did some Internet searching today, and apparently one can get gas (belching) from breathing with ones' mouth open because air gets into the esophagus. When I went on my second walk, I paid attention, and sure enough, I breathe through my mouth. I had to make a conscientious effort to breathe through my nose, and got winded much more quickly. But perhaps the problem is solved.

Breakfast: Zoic nutrition drink, apple, black tea with skim milk
Snack: Almonds. Crystallized ginger.
Lunch: Spaghetti (canned sauce with mushrooms, onion, garlic, parsley, olive oil added over rice pasta with parmesan cheese).
Snack: Feta cheese, protien powder in yogurt. Ginger tea. Cranberry juice.
Dinner: Egg scrambled in milk cooked with tofu, spinach and potato in olive oil. Salsa.
Snack: Milk, popcorn
 
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Thursday, June 25

Menu

Breakfast: Hot cereal with raisins, whey powder, yogurt
Snack: Almonds, cranberry juice
Lunch: Black beans, two corn tortillas, shredded cheese, yogurt, salsa. Sauteed vegetables (carrot, broccoli, red pepper, onion, garlic, olive oil). Half avocado.
Snack: Feta cheese, apple, celery. Cranberry juice.
Dinner: Salmon, roast potato with ketchup, bok choy sauteed in olive oil with light soy sauce.
Snack: Milk

Exercise

Walked 22 minutes today. It is a beautiful sunny morning. Did not feel overly fatigued as I usually do. I remembered to breathe through my nose, and I think that helped because I had much less gas.
 
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Friday, June 26

Food
Breakfast: Banana, yogurt, whey powder
Snack: Almonds, raisins
Lunch: Swiss cheese (low fat), apple
Snack: Popcorn
Dinner: Omelet (1 egg plus 1 egg white, milk, tofu, onion, mushroom, parmesan cheese, cooking spray), brown rice, sauteed bok choy with garlic, small piece leftover salmon, about two spoonfuls leftover vegetarian chili
Snack: Milk

Exercise
Only about 16 minutes today, but 1 or two of them were running, which completely wore me out.

Weight
I am down two pounds this week to 170. It's a good feelilng, and I can't say I've been too hungry.
 
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Saturday, June 27

I woke up at 5 again today. I really think healthy eating is improving my energy level. I used to sleep until 10 on the weekends, and after several cups of coffee, I was lucky if I would be dressed by 1. I haven't had coffee in two weeks, and am surprised I can get along without it.

I went to the neighborhood open air market and stocked up on fruits and veggies -- tomatoes, lettuce, peppers, cauliflower, asparagus, strawberries, raspberries. I don't eat enough of them, and I hope I will be motivated to eat them before they go bad. I found an awesome recipie for broiled cauliflower with olive oil and parmesan cheese. The challenge will be controlling the fat.

Menu
Breakfast: Yogurt, whey powder, banana
Snack: Almonds, raspberries
Lunch: Salad (lettuce, tomato, cucumber, olive, feta cheese, onion, low-fat dressing)
Snack: Lentils with low-fat cheese and salsa, raspberries
Dinner: Roast vegetables with parmesan cheese (potato, cauliflower, tomato, asparagus, mushrooms, carrots, onion, garlic)
Snack: Tuna, raspberries

Exercise
Walked about 20 minutes (to market twice) but didn't keep time.
 
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Are you serious?

OK, that 2 pound lost I posted about only 2 days ago? It's back. This morning's weigh in puts me at 172. I weigh myself at the same time wearing the same thing each day. The only explanation that occurs is water retention -- my period should be here next week.

But really! This frustrates and angers me. I've been dieting 10 months (admitedly seriously only for the last few weeks) and I've lost a grand total of just 13 pounds. I'm often hungry, never have the things I crave (cheese puffs, chocolate), and yet I don't see any results on the scale. Why am I making all this effort to not see any results? And I'm not cheating either. I weigh and measure most of my food and use fitday to get an accurate calorie count. I have not gone above 1800 this week.

Thank you for coming to my pity party. I'm off to buy the Sunday paper. Perhaps the walk will put me in a better mood.

Menu
Breakfast: Yogurt, strawberries, banana, walnuts, green tea
Snack: Salad (lettuce, tomato, cucumber, tofu, dressing), two baked tortillas, salsa
Lunch: Salmon, brown rice & vegetables (cauliflower, red pepper, onion, small amt. butter, parmesan cheese)
Snack: Strawberries
Dinner: Black beans, cheddar, asparagus, small amt. butter
Snack: Apple, peanut butter, milk

Exercise
22 minutes of walking, fairly brisk but not pushing it
 
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June 29

Menu

Breakfast: Nonfat yogurt, whey powder, strawberries, half banana, herbal tea
Snack: Almonds and raisins
Lunch: Salad (lettuce, half tomato, cucumber, onion, feta, dressing)
Snack: Popcorn
Dinner: Egg and egg white omelet (parsley, milk, oilive oil, mushrooms, tofu, chedddar cheese, salsa), roast potatoes with ketchup
Snack: Milk

Exercise

About 15 minutes, from bus stop to home.
 
Tuesday, June 30

I am back at 170. I don't know what that two-pound swing a few days ago was due to.

The diet I am loosely following is the Zone. That is, I eat six times a day (three meals and three snacks) and try to balance my calories 40 carbs- 30 protien- 30 fat. The amazing thing is the sheer amount of food I can eat and still not feel hungry, although I do still have cravings. According to fitday, I am eating an average 1,703 calories a day. I have a daily serving of nuts (200 calories per 1/4 cup serving) and at least one daily serving of cheese (100 per ounce). That seems to be where the bulk of my fat calories is coming from.


Menu
Breakfast: Yogurt, half banana, walnuts, herbal tea
Snack: Half apple, feta cheese
Lunch: Salmon, brown rice, sauteed vegetables (red and green pepper, carrot, onion, garlic, parsley, cooking spray)
Snack: Half apple, peanut butter, two baked corn tortillas, salsa
Dinner: Lentils, cheese, salsa
Snack: Milk, popcorn

Exercise
Only 10 minutes today, and that was a struggle. Walked up two flights of stairs.

My copy of Kessler's The End of Overeating arrived today. It explains the neurological reasons behind food cravings and how the food industry has engineered foods to be hyperpalatable and ever present. His theory is that these new foods, which have effects similar to alcohol and addictive drugs on the brain, have driven the increase in obesity in America over the past 3 decades. I'm finding it a fascinating read.
 
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Wednesday, July 1

I lost another pound, for 169.

Menu

Breakfast: Whey powder, yogurt, apple, herb tea
Snack: Almonds, raisins
Lunch: Salad (feta, lettuce, cucumber, parsley, dressing)
Snack: Apple with peanut butter
Dinner: Omelet (egg plus egg white, tofu, onion, tomato, swiss cheese, cooking spray), baked sweet potato
Snack: Popcorn

Exercise

20 minute walk.
 
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July 2

Thanks, Charlieemma, it's a great feeling. Congratulations on your own loss!

Believe it or not, I was down another pound this morning to 168. I can't figure out how to update my ticker. Yesterday I finally had to make a new one. I have my PIN and the URL for the ticker, but when I go to the URL, they don't ask for my PIN. When I click on the ticker nothing happens. I am using tickerfactory. If anyone knows what I'm doing wrong, maybe you can point me in the right direction. I don't want to make a new ticker whenever I lose a pound.

The weight loss may be slowing soon. I live with my parents, who have been out of town for several weeks. They are due to come home mid-July. It is harder to stick to my diet with other people around because there are always cookies, ice cream, and chocolate in the house. They do keep their treats in a special cupboard, but my will power is lousy. I never limit myself to a single chocolate -- at a minimum it's 4 or 5, an easy 500 calories, and that's if it doesn't turn into a mini-binge, with the chocs leading to ice cream, chips, and cookies. I don't even want them, but somehow, once I start I find it really hard to stop.

Menu
Breakfast: Zoic nutrition drink, hot cereal with raisins and skim milk
Snack: Almonds and raisins
Lunch: Salad (lettuce, red and green pepper, parsley, olives, low-fat dressing), vegetable soup (navy beans, carrots, tomatoes, onion, garlic, celery, spinach, olive oil, oregano, red pepper) sprinkled with parmesan, roast potato and ketchup
Snack: Apple and peanut butter
Dinner: Salmon and brown rice

Exercise
22 minutes brisk walking

Not a very good day, food-wise. The calories got away from me and I ended up at 1900 without a bedtime snack. I shouldn't have had the potato and cheese at lunch.
 
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Looking good in here. I like that you are keeping your calories up to a healthy and realistic level and I think the diet you are posting looks pretty in control. I wish that right now I could stick to a meal plan as well as you seem to be doing. Keep up the good fight!!
 
Thanks, MGR. I try to watch my diet, because I know I don't burn many calories through exercise. I looked at your diary, and your exercise routines are impressive! I would like to start working with weights once I get some stamina.
 
July 3

Back up to 169 this morning. Not surprising after yesterday's indulgence. I am back on track for today.

Menu

Breakfast: Skim milk, whey powder, apple
Snack: Almonds and raisins
Lunch: Black beans on two corn tortillas with cheddar, salsa, and sauteed vegetables (red and green pepper, onion, cooking spray)
Snack: Popcorn, decaf coffee with skim milk
Dinner: 1 egg and 1 egg white scrambled in milk, vegetable soup (lentils, tomatoes, carrots, celery, spinach, onion, garlic, parsley, oregano, hot red pepper, olive oil)
Snack: Larabar, apple flavor

Exercise

20 minutes walk, divided into two 10 minute periods.
 
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