Lose 30 pounds in 3 weeks - Top 5 tips

Lately I've had tremendous success in my weight loss.  I'm down thirty pounds in just 3 weeks.  After years of effort and research, I'm so thrilled things are coming together for me.  Here are my top 5 tips:

5. You may not remember that years ago, I wrote to PRECOR complaining about how treadmills and elliptical machines only go uphill (no matter how that little picture tries to trick you).  So imagine my delight when I got selected to beta-test the prototype of their new uphill/downhill treadmill.  I swear it's helping my weight loss and my calves look fantastic!

4.  My weight loss instructor loves to say "More is better."  Lately there is a ton of research showing how more sleep can aid weight loss.  So nowadays, when I'm not exercising, cooking, or blogging, I'm cuddled up in my bed sleeping.  More is better, right?  Thank goodness I've got two able-bodied teens to help out with the kids and the housework. 

3. For about 10 years, there's been research on female swimmers and how the exposure to the cold water causes them to add fat layers.  In light of this, I decided to stop swimming all together.  Now I just sit int the hot tub and relax.

2.  Recently a couple of studies have shown not only the health benefits of chocolate but that people who eat chocolate are thinner.  I took this totally to heart and thought "More is better," right?  I tripled my chocolate intake and now I'm not only thinner, I'm handling stress better too!

1. Finally, I did a health risk assessment that considers a person a non-drinker if they have fewer than 8 alcoholic beverages per week.  I figured that means that the first 7 don't count so I've added in gin at lunch.  I'm happy, my all-afternoon nap is going better and gin and chocolate make any day brighter.

Oh -- I almost forgot. Here's a picture of me, or less of me, I should say.  Ignore my plain old profile pic at right

[note:  I had trouble with my blogger form today.  Finally got the picture loaded below; you have to scroll down a bit.  ]

I am currently in "losing mode" (yay!) but you knew there was no safe way to lose 30# in 3 weeks, right? 

Health Risk

I haven't posted an update for a long time so here it is:

I saw an endocrinologist for a health risk analysis today.  I have no health risks.  My total cholesterol was 208 but that's because my HDL ("good") was very high; my LDL was quite low.

She confirmed my internist's conclusion of "fit and fat." 

So although I have been maintaining for some time (for the most part), well really dipping down verrrrrrrrrrrry slooooooooooowly, I am progressing in my quest for whole health.  She said she has only ever seen 2 clients whose cholesterol was over 200 due to high HDL.  Guess that steady diet of greens this winter is really paying off.

I have recently stepped up my workout routine and have had started losing again.  That is a trend I intend to continue!

Greatness

"Nuff" said!

After what shall henceforth be known as "The Valentine Vomiting," I got very off-track.  But first a little history.  The first 10 years after I realized I was fat, I denied I was an emotional eater.  I am not sure why I denied it, but I'm guessing it was shame.  Somehow, intelligent people should not be emotional eaters, right?  Oh pride, how you've ensnared me!

Fast forward about 3 years and I know I'm an emotional eater.  All it takes is a little dis-regulation and I'm snacking.  I don't happen to be someone who purges and even when I go "out of the box," I am saved by the fact that we don't have a lot of my trigger food in the house.  (If you ever see me eating a sandwich, however, please put your arm around my shoulders and say, "What's going on, sweetie?"  Nonetheless, I also have a very efficient metabolism which will come in really handy if I'm ever in a survival situation.  For now, though, it just means I don't lose weight if I don't stick to my plan.

So . . after The Valentine's Vomiting, it took me several days to get back on track.  I gained 3.5 pounds in the several days it took me to re-regulate.  And I realized it wasn't only the Love Day incident that set me on a path of self-destruction.  It happened to coincide with a nasty sinus infection that temporarily rendered me unable to exercise.  I too sick to exercise and do the essential care of my family.  I have learned through all this that when I am not getting to the gym, my motivation to stay "in the box" just goes right down the tube. 

A couple of conversations with my support partners and I am "in the box again."  This time with a little extra motivation and a few coping mechanisms:

• I am going to go to the gym on my regular days even if I can't work at my usual level and just walk gently on the treadmill for 30 minutes. Turns out just getting there is as important as what I actually do!
• I am going to start looking for those outfits I've "pinned" so that when I go down one more size, I can buy them at a good price
• I have set short term goals for April 1 and May 1
• I'm increasing my 3 cardio days to hour-long sessions
• I'm going to talk to a trainer about my circuit routine
• I am going to stick with my current "box"  until April 1, then re-evaluate
• Maintain my "text accountability" program
• When I find myself in front of the pantry with an intention of "snacking," I am going to set a timer for 10 minutes, go to my room, sit in my comfy chair and look at what is really going on!

Will I do all this perfectly?  Probably not.  Yet having a plan means I have a base to come back to if I do get off track.  That said, it's my intention to do it.  This is not only about losing weight to me, in fact, in some ways, that's the by-product.  It is really about me mattering enough to me to treat my body with respect.  And that's motivation.  Have a great weekend.

Overnight Oatmeal

Everyone in my family loves oatmeal.  I love oats not only for their taste and nutritional value, but because it is very satisfying to start my family off with this kind of "stick to your ribs" breakfast.  It's soothing to my mama-ness.

Today's breakfast was Overnight Honey Apple Oatmeal.  We have a big clan, so I need to make a lot.  It's easy to cut back if you wish, but you can also just halve it, refrigerate it and eat it through the week.  (Just pour on a bit of milk or almond milk (etc) and heat in the microwave about 60 seconds, stir and enjoy!)

Overnight Honey Apple Oatmeal

serves 10

1 box McCann's Steel-Cut Irish Oats (or approximately 2.5 cups)
9-1/2 cups water
1/4 cup local honey
2/3 cup low-fat milk
3/4 cup chopped walnuts
2 oz. dried apples (or a handful of raisins or chopped dried figs)
Honey to drizzle
Yogurt, if desired

Stir the first five ingredients together in a crock-pot; then lay the apples on top.  They'll float to the top anyway, so I save a step and just put them there.  In the morning when they're soft and fluffy, you can cut them up easily if you wish.

Set the crock-pot on low and cook for 9  to 10 hours. 
A serving is about 1 cup; place in serving bowls ans drizzle with honey or maple syrup.  Serve with yogurt or milk as desired.  Refrigerate leftovers.

Options:  If your family can tolerate milk, it's very nice to sub in milk for half the water.  Or if you can afford the luxury, you can use 2/3 cup half-and-half instead of the 2/3 cup milk, that's even nicer.  You can also pour on a bit of light cream at serving time.

Note:  If you haven't ever had steel-cut oats, they look a lot different both raw and cooked.  Try to be open-minded about the experience!


Other oatmeal recipes we love:  Baked Oatmeal, Dr. Bircher's Museli
(we halve the white sugar in the baked oatmeal but otherwise it's perfect)

Friday! Tips, Tricks and Inspiration

I have been reading a lot of studies lately that show that Omega 3 and Omega 6 are not only good for heart health and fighting cancer, but play a large role in brain health as well.   So clearly I have been actively working to include more of these foods in my diet (need all the help I can get), but it is a lot of information to digest.  I made a short list of foods I enjoy that are high in these foods so I can remember to incorporate them regularly.  If you need some tips on getting in those Omega 3's, their "mystery" is unraveled here. 

So it turns out that if your teen wants to lose weight, you should probably butt out! The trick to teen weight loss seems to be "going it alone."  A handful of studies have shown that teens who took charge of their own weight loss were mores successful than those "helped" by their mothers.  Given teens' need to individuate, it makes sense.  [I'm sorry I lost the link on this one but when I find it, I'll come back and add it here.]

We all know my Friday title is a bit of wordplay, right?  There really are no tricks to lasting weight loss. But we don't want to be tricked, either.  So I bring you what we've all been waiting for, at last!  What you eat doesn't matter as much as caloric intake;  Here is a study to prove the obvious!  It makes sense to me that certain styles of weight loss will be easier for certain personalities and body types.  Pick the type of eating plan you think you can stick with for life, eat less than you do now, and while you're at it, make some choices to enhance your long-term health.

Are you having trouble getting that water in each day?  Here is some inspiration in and a couple of more good reasons to drink that water:  It turns out that dehydration can affect your energy level and your mood as well.  Try getting in a larger quantity of water next time you're feeling low and see if it helps.   Check out the article for more information.

Happy weekend, everyone!

My Head is Spinning (and other thoughts)

I read a lot of health blogs.  A lot.  I don't read "diet" blogs, but lots of stuff about healthy, sane weight loss, healthy food, and mostly about the current research.  It's the research that got my head spinning this time, along with the blog "Dances with Fat."

Here's the thing.  The Dances with Fat theme is that it is possible to be fit and fat.  I agree with that, probably because I am fit and fat.  She writes a lot of inspiring stuff too -- like this video about not waiting to lose weight to be happy.  That said, she alwo believes there is no point in even attempting to lose weight because she believes it won't work.  Obviously, I don't agree with that.  Recently, Dances with Fat reviewed a study that seems to show there is no point in losing weight.  Many of the health blogs I read see it differently.

I've drawn my own conclusions about the study which has garnered a lot of press.  The author focused on extreme weight loss methods and not the kind of weight loss that comes about from slow and permanent change.  There are some issues with her methods.  I think I've effectively demonstrated that for me, this weight loss is hard to achieve, but I still believe it is in fact possible and would be beneficial for my long term health. For me the takeaway from this study is that it is very important once I lose the weight, to keep it off.  It is a life-long commitment.

It has all left my head spinning though, so I am noting it here! I am interested in hearing what you think of this.