Showing posts with label Losing Weight Painlessly. Show all posts
Showing posts with label Losing Weight Painlessly. Show all posts

Tuesday, November 17, 2009

Just One


I've been thinking for a long time about what it is that makes it hard for a person to lose weight.

Most of us know what we have to do. Eat less, exercise more, cut out foods that have more calories than nutrients, and we'll be able to lose and maintain a healthy weight. So why is it so hard for so many?

I think one of the main reasons is forgetfulness. We continue to think that an extra unnecessary little indulgence that we allow ourselves is the only one. (An extra cookie a day can lead to a 3-6 pound weight gain over the course of a year if we don't change something else.)

We have a cookie after lunch. Just one, as part of a balanced diet that's not bad. But mid afternoon we've forgotten all about the cookie as we eat, just one, handful of chips or popcorn. After dinner we have just one glass of wine or beer, with just one or two snacks, maybe a second helping of potatoes that we didn't really need.

All of these just one indulgences that we allow ourselves in the course of a day can add up to several hundred/thousand extra calories that our bodies don't really need. Just one store bought muffin with coffee is 400 calories. It would take an hour of flat out running to burn that much off.

The reason we don't take steps to change as well is because of this just one problem. Just one more day. I'll start eating right tomorrow.

Why do we think that the road to eating well is a long hard one that we must put off, all the while eating just one more candy after dinner?

We are bad at math, and bad at remembering.

I think I've figured out how to turn this just one mentality to an advantage. I got the idea from Alcoholics Anonymous. I've never been to an AA meeting so really I got the idea from the idea I have of AA from the way it's portrayed on TV.

Addicts have to take it one day at a time. If they look at the years and years stretching in front of them and try to face it without another drink it's overwhelming.

Well, we are essentially food addicts, creatures of habit, eating without thought usually. Let's use the same concept for ourselves shall we?

For just one day I will eat only what I need.
For just one day I will stop eating as soon as I'm not hungry.
For just one day I will taste my food and be thankful for every bite, noticing the flavor, smell and texture.
For just one day I will not snack after dinner, or lunch.
For just one day I will be thankful for the body I have, that works as well as it does, and will honor the gift by taking care of it.
For just one day I will move and stretch and enjoy being in my body.
For just one day I will feed my hungry senses with things that aren't food; fresh air, flowers, aromatic lotions, scented candles, etc.


I can do all this for just one day.

You can too.

The pretty cookies above were photographed by Sifu Renka. The photo is used under the terms of a Creative Commons License.

Sunday, December 30, 2007

It's the season..

I know, It is the height of food season, and I haven't posted anything. I've been baking my mom's butter tarts, and making homemade chocolates, and kettle corn, and basically using the holiday season as an excuse to try new recipes since I am giving most of it away as gifts. And by gifts I mean little tokens to neighbors and friend's to let them know that we care about them via large doses of rum flavored chocolates in thrift store tins decorated with ribbon.

I tried making kettle corn for the first time this month using Rachel Ray's recipe. It was fast, simple, and tasted great. I added cinnamon and nutmeg to the sugar as a little flavor twist and we think it tasted quite yummy. Oh, and did I mention inexpensive? I would say though that if you do try this recipe you need to be sure to remove it from the heat the instant the popping slows down. Sugar burns fast we found out.

My snacking on baked goods has been kept to a minimum by insisting that I have to have tea to go with it. This meant that on Christmas day at the grandparent's, I finally ate my dessert a good hour after everyone else since I sat down to eat and found that the tea was all gone and had to brew some more, and keep them from clearing my plate while I waited. But in the end, I really enjoyed that dessert, and didn't really have the opportunity to eat more after since it was all already put away.

And in other news, in spite of a months worth of eating and baking, I dug out the fabulous red dress the other day for the first time this year while looking for party clothes and discovered, to my delight, that it fits again. In fact, the only place it's even a bit snug is in the chest. This is a tailored fitted dress so it's very unforgiving and it looked great. I was so happy and planning what shoes to wear with it when I realized that I couldn't wear it to the party because it's impossible to breast feed in and the Baby would be in attendance, for several hours and I didn't relish the idea of stripping naked in the bathroom in order to feed her. (Sigh. Must get a life soon and go out with just my husband somewhere that a fabulous dress won't be terribly out of place.) I'm honestly not sure I remember where it is that grownups go to have fun without children.

In other good news, I think I am finally thinking like a thin person. I'm not counting calories or feeling guilty about certain foods, I'm just eating sensibly and spending most of my effort trying to get as much healthy food into my family and myself as possible. I try to move because it feels good and my body tells me when I've gone too long without it and my muscles get tight. And I stop when I'm no longer hungry, and have treats in frequently but habitually ritualized, as with the tea thing. I'm not focused on weight loss, or gain, but every so often I look in the mirror and think, "Wow, I look pretty good." (And now you all think I'm a narcissist, but I'm not.) I don't use a scale. I can tell by the way my pants fit if I'm losing or gaining and the measures that keep things steady are mostly instinct now, as are the healthy eating habits. (I can't serve a meal and call it done without a vegetable for instance.)

So, I guess there is a pay off at the end of all that hard work and relearning after all. Make healthy behaviours habits and add habits gradually and one day it will seem like magic, like the weight came off all by itself. If I can do it....I know you can do it too.

Monday, October 08, 2007

What to do for a child with a weight problem

I was talking this weekend to a dad who was concerned about his little 3 year old girl being too big for her age, And by big, we mean fat. Granted she's got some extra on her, as do many kids these days, but she's pretty and tall for her age too and she doesn't look like she's in danger yet.

Anyway, he was talking about taking away her plate and limiting how much she eats, and my response was, don't watch how much she eats, watch what she eats. She will not develop a complex if you just make sure the food she eats all the time is good healthy food.

I was all impressed with myself and my wisdom, or ability to coin a phrase anyway, so I'm passing it along.

The only thing I watch to see how much my children eat is sugar, and crackers near to a meal time. I give them small portions of those and let them have all the fruit, vegetables and whole grain foods they want, oh and beans. My kids are so skinny that the pants in their height fall off their little waists. My 3 year old still fits into a pair of jeans I bought her when she was a baby, they look like capris now. Only I know that they have a tag that reads 6 months on the inside. So, it works for my bottomless pit children anyway.

Sunday, September 16, 2007

Supersize it-American portions sizes are out of control

Indulge me a bit while I rant about portion sizes. Last week was at the store still at 6pm when we like to eat dinner. (Using my coupon to buy 20 lbs of chicken at $0.49 a lb if you must know, and I'm going back tomorrow for another 40lbs and then I won't have to buy chicken for at least two months I expect, maybe longer. I shop the sales and then stock up, it's cheaper.) Anyway, I was feeling very behind and needed to think about dinner for the kids and I. Between the grocery store and home on the route that we walk is a Wendy's, and a Boston Market. (The cheapest thing would have been to turn around and walk back into the store to purchase one of their rotisserie chickens for $6 or so. But I didn't feel like dragging my children all the way to the back of the store and then go through the checkout all over again. But I digress. I went for Boston Market. I figured home style meals with fresh ingredients and things like green beans and mashed potatoes on the menu was a better option than cheeseburgers.

I bought 1/2 of a rotisserie chicken and two sides. While I waited for them to dish up my order I happened to glance at the menu and realized that I had just ordered from the individual meals menu. I worried about there being enough for dinner. Well, when I brought it home and put it all on one of my large serving dishes it filled the dish quite nicely. There was enough food there for me and my children and I still have some leftover chicken in my fridge that we didn't eat.

Which leads to my conclusion, as mentioned in the title.

My in-laws are sometimes this way about dessert. I say I can bring some brownies or make some cookies and they respond, "Okay, we'll get some ice cream and make some fudge sauce too so that there is enough for everyone." Granted there are many teenage boys at that house but I didn't know that dessert came in meal sized portions. It seems to my way of thinking that dessert is for taste and that two cookies or one large brownie is plenty.

Portion sizes are out of control, and so are waistlines, in direct proportion I'll venture. Why are we so afraid of being hungry? We've all done it. We stand in line at a fast food restaurant and we place our order, and then we think to ourselves, "Oh I'll just get some fries too in case I'm still hungry after the burger." Of course we eat all of the fries too, even though we weren't really hungry after all. Healthy eating experts say that we should only eat until we stop feeling hungry, not until we feel stuffed. Most of us don't feel satisfied enough to stop at not hungry. We have trained ourselves and our bodies to need to feel full before it clicks that we are finished eating. Friends, this is MESSED UP! It has to stop.

So I offer a few ideas that help me to rearrange my thinking and how I feel about how much I'm eating. I slip back into this pattern of eating from time to time and these usually work for me.

1.) Remind yourself that it's only one meal, there will be more. So you think you have room to stuff another little bit into your body before you're finished lunch. Dinner is only 5 hours away or so. You don't feel hungry right now, and you don't feel heavy, you can last 5 hours until you eat again. THIS IS NOT YOUR LAST MEAL EVER! YOU WILL BE HUNGRY AGAIN, AND YOU WILL EAT AGAIN! It's that simple. Stop acting like you need to stock up for later or your body will too and you will start to look like a refrigerator.

2.) This is stolen directly from French Women Don't Get Fat (see side bar) ask yourself if you can be satisfied with half of what's on your plate. Put the other half in a doggy bag if you are out or discard it. I've read about people pouring salt all over their leftovers so they aren't tempted to keep eating. I just ask them to take it away as soon as I'm done and take the rest home for later, or for my kids. (I hate to waste food.)

3.) Use a smaller plate. You will eat less and feel satisfied. Or put your food artfully in the very center of the plate and be sure to leave a wide margin around the perimeter.

4.) Use tiny pretty dishes for dessert. This works amazingly well. I have some lovely little bowls that I use for dessert. One tiny scoop of ice cream and a cookie or piece of fruit and it is full. It takes me just as long to eat as a large bowl because I unconsciously go slower and savor it more. My children are learning along with me that desert is just a taste of something yummy as a finish to a meal, not a meal in itself. It's now completely normal for me to eat just a little bit, instead of a giant bowl. I do the same for my husband. If he wants more he can get more later, but when I get dessert for him I give him a small portion. I've noticed since I started that he goes back for seconds less and less frequently, and so now I make it a point to offer to get things for him and I give him what I think is a reasonable portion.

5.) What's your hurry? Eating is not a race. Slow down and enjoy your food. You will feel satisfied sooner with less, simply because you were mindful of your meal. If you have a toddler, most of whom are notoriously slow eaters, try one day matching your eating speed to theirs, just to change your perception and reset your habits. You will find you're not as hungry as you thought.

6.) When you are finished eating get up and do something else to signal to yourself that the meal is definitely over. Brush your teeth, clear the table, have a cup of tea, whatever works for you. This will keep you from continuing to eat when it's time to stop.

Try doing these for a month or two and you will be surprised to find out how much food you were eating that your body didn't really need. You'll feel lighter, have more energy, and your clothes may even fit better. Go on give it a try, and then come back and tell me how it worked.

Tuesday, June 19, 2007

The Saga Continues

It's time for an update on the weight loss plan I suppose. Well, the last time I weighed myself I was around 145lbs. I rarely weigh myself, I don't own a scale. But this week I pulled some snug pre-pregnant pants out of the closet and they fit once more. I am about 15 lbs away from the goal weight I had in January. I don't quite understand why my pants are fitting already when I'm still so far off, but I'm not complaining. I still have a bit of fat on my belly, but my hipbones have re-emerged once more so we're not that far away.

So, in the interest of full disclosure, here's how much I've been sticking to my plan.

  1. Curtailing the snacking has been partially successful. I still have snacks but they are usually fruit these days. I only end up snacking about once a day.
  2. I'm still eating while standing from time to time. I've learned something interesting though. I've been really aware of my posture since I gave birth because I don't want to turn into a hunchbacked old woman. When I sit up straight I pay attention to my food better, I eat slower and I'm generally more aware of what I'm eating.
  3. I was doing really well with not eating while doing something else until recently. I've once or twice eaten my breakfast at the computer just this week.
  4. My portion sizes are under control. I use a smaller plate, and I put my food in the middle of the plate being sure to leave a border around the outside. I find this rule of thumb handy,
  5. Exercise every day. Well...my treadmill sits there gathering dust because it's in my bedroom where the baby sleeps, and I usually don't want to risk waking her when I have time to exercise, bad planning on my part. Here's what I've really been doing. When I take my children to the playground, I walk around while they're playing. I just keep walking and walking until they're ready to go home. (Unless one of my friends is there, then I usually stand around and talk to them instead.) I dance around with the baby when ever hits of the 80's is playing on my husband's i-tunes, which seems to be often these days. Why 80's? I have no idea, but we both think it's fun. I walked 2 miles for a fund raiser and raised almost $1000. I bench press the baby too, 10 reps at a time, she's getting heavier in direct proportion to my workout needs. I sit her on my belly against my raised legs and do crunches to play peekaboo. (I hold her so she doesn't fall.) I carry her everywhere. I walk to do all of my errands. I'm rarely breaking a sweat, unless it's really hot out, but it must be working a little since I'm smaller. I am stretching.
  6. I'm eating leftover salad for lunch and after dinner.
  7. I am still eating dessert a few times a week and squares of dark chocolate, but I'm not eating large portions, and I'm eating less challah bread too.
So, that doesn't look as bad as I thought it would when I decided to confess but I think the real reason I'm losing weight is because I eat the way I tell you I do, all the time. My breakfast is homemade meusli with homemade yogurt every day except Saturday. I really do eat salad everyday, and I don't eat junk food, hardly ever. The last Saturday snacking binge I was on included seasoned pecans and dried tamarind. (I know, I should really cut back.)

So there you have it, it's not that hard, and most of the battle is won when I'm finished shopping, the choices made there make the choices at home easier.

Friday, April 20, 2007

Yay!

I was starting to feel depressed about this losing weight thing because I didn't feel like I was making much progress. Until today when I tried on my jeans, my comfy jeans from before I was pregnant, and I can do them up, and zip, with out even sucking in! They still feel too tight compared to how they used to fit, but two months ago the buttons had a 5 inch gap that I could not close because of the belly in the way. Maybe in another month or two I'll fit into my skinny jeans. I'd guess I'm an 8 now, still a ways to go to get back to 4.

I'm thinking about your questions, Becca gave me a tricky one, I"ll post when I have something.

In the meantime, here is a link to one of my favorite ways to serve vegetables, year round but especially in the summer. Roast them.

Friday, March 30, 2007

all about ice cream

A few weeks ago I went to Dairy Queen for dessert after my SIL's birthday party. I decided I may as well go all out and ordered the brownie mudslide something or other, not expecting to finish it, but thinking to enjoy a taste. I ended up throwing almost all of it out. The brownies didn't even taste like chocolate, more like corn syrup, ditto on the chocolate sauce. I was disappointed, but I also realize that I've been spoiled in the ice cream department. So here for your enjoyment this weekend are several ways to top your ice cream that you can make at home, simply, and are full of REAL FOOD.

My husband is a creative dessert genius so many of these are his specialties. He consistently makes blackberries taste better than anyone else I have known.

Blackberry Ginger Sauce

In a heavy bottomed sauce pan place:

12 oz of blackberries fresh or frozen. (One bag of frozen berries from Trader Joe's is the perfect size)

1/2 cup of honey

2-3 tsp minced ginger

Simmer over medium heat stirring occasionally. The berries will start to break down and turn into a syrup. It is quite alright if it is lumpy. Spoon over good quality vanilla ice cream and eat immediately. Any leftover can be stored in a jar in the fridge and keeps for at least two weeks. (It's never lasted longer than that around here so I don't know past that.)

If it's not sweet enough for you, add some more honey.

Raspberry Sauce

Repeat the steps above only leave out the ginger. Feel free to add cinnamon, to help your blood sugar stay stable. Remember, you are pouring this over sweet ice cream, so it doesn't have to be all that sweet itself, go for a nice balance once the two are combined. You can go on and do this with strawberries, I recommend less honey, and blueberries, and Saskatoons (but only if you are in Canada or somewhere far enough north to pick them.) You get the general idea.

My mother used to make home made chocolate sauce all the time when I was growing up. I've adapted her recipe somewhat as she added more sugar than I like.

Hot Fudge Sauce

In a double boiler melt some dark or bittersweet chocolate, once the chocolate has melted stir in cream until it is of a runny enough consistency to pour, or dollop over ice cream. Be careful not to over heat it or work it as it will become grainy. It will harden once on the ice cream and make a sort of crackle shell.

This will also keep in the fridge indefinitely but will need to be warmed again to reserve.

For less expensive versions of this you can start with butter and icing sugar and add cocoa powder and cream until it is smooth and fudgy. Or you can start with baker's chocolate and add sugar and cream. In both of these options you are in complete control of the sugar content, remember it is going with something already sweet. Serve it alone, or add strawberries, bananas, peanuts, etc. and make your own ice cream creations.

Finally we come to caramel sauce. There is a creamery in Bakersfield California that makes the best Caramel sauce I have ever tasted, it's called Rosemarie's and they also make their own ice cream. But since I don't live there and have only stopped through a few times on road trips, we have attempted to make our own, and it's as good I think. Caramel is really just caramelized sugar and butter. I've never tried to make it from scratch completely because real caramel is easy to find. So I start with caramels and a double boiler. Melt the caramels in the double boiler, add a bit more butter (unsalted) for a runnier consistency, and stir in a lot of cinnamon.
WARNING: This is highly addictive and you with find yourself wanting to lick the spoon, your fingers and anything else that gets some on it. This can be poured into a jar while warm and keeps in the cupboard indefinitely. It also needs to be reheated before you can pour it again.

So, if you plan to indulge this weekend, try some of these. They taste way better than anything you can find at the store, I promise. One final word about ice cream. Don't get the yucky fake stuff just because it's cheaper, there's a reason for it being cheaper, get some good quality ice cream and enjoy less of it, you don't need extra servings anyway. If the ingredients contain something other than milk, cream, eggs, sugar, vanilla, chocolate, or other natural flavors, especially if they have added oil, do not buy it. Brands that I can recommend are the Breyer's Original, (Not the new and improved creamy kind, it's not an improvement at all and not all natural anymore.) and Double Rainbow Vanilla and Chocolate Fudge available at Trader Joe's.

Monday, February 12, 2007

many bits of this and that

I feel as though I’ve been neglecting this little blog the last little while. My mother was here, and she not only set an impossible standard when it comes to number of books read in one sitting to my children, she cooked for me. Yay mommy! She likes to leave my freezer full of food when she leaves so that it’s easier for me to get dinner ready for a few months with the baby. Since I have a tiny freezer, we experimented with some fun ideas, as well as some tried and true methods.

First I’ll tell you the tried and true. Mom would never buy anything prepackaged at the supermarket. I’m not sure if this was because she was aware of how unhealthy most of it was, or if her innately thrifty nature was repelled at the thought of paying extra to have someone do what she could so herself. Why buy canned beans when you can make them from dry and for one-third the cost of canned? Why buy spaghetti sauce when you can make your own? Why buy snack pockets and pizza pockets when you can make your own? Don’t believe me? You can. I spent my entire childhood taking these things for lunch at school. Since we’re talking about my mom and childhood, I’ll tell you a story. And then I’ll tell you how to make your own meal pockets.

By the time I was in junior high I was supposed to make my own lunches, which was simple since it meant going to the freezer for premade pockets, or making a sandwich, the fridge was always full of fresh vegetables and fruit, so it wasn’t hard. But some days I would forget a lunch, some days I wouldn’t have time. It took about 5 minutes to walk to school so we didn’t live that far away. I would phone my mom sometime after first period and tell her I didn’t have a lunch if she didn’t already know and she would bring me one. (She always did, every one cheer for my saintly food providing mother who never said, “Too bad kid, I guess you’ll be hungry at lunch time.” Maybe she wanted me to get good grades in my afternoon classes too.) Remember my mom is a caterer and has a talent for making food pretty. So my lunch would be something like a tuna salad on whole wheat with pickles on the outside, she never put pickles or tomatoes in the sandwich; that would make them soggy. Then I would get carrot and celery sticks, an apple and an orange, maybe some dip or homemade crackers. Nutritious but boring right? Wrong! First, it was never in a bag, it was on a disposable Styrofoam or plastic tray, she liked to reuse stuff. The sandwich would be cut diagonally and laid on its side the sliced pickle would be wrapped in cellophane and arranged in a fan across or beside the sandwich. The carrots would be in the shape of flowers, or in really thinly sliced curls, the apple and orange would be sliced and arranged in a circle that looked like a flower alternating apple then orange then apple again, which kept the sliced apples from turning brown. The tray would appear in the office just before lunch hour with my name on it, and I would get paged with threats like, “Carrien you’re lunch is here, and if you don’t hurry up the principal says he’s going to eat it, if he can fight the rest of us off.” Yes I was spoiled. It was actually plainer than most everyone else’s lunch, I didn’t have chips or cookies or Lunchables or pudding or any of the things the other kids were eating but they were all jealous of my lunch, maybe because I had a mom who would take the time to make it special. Needless to say, I was not one of the kids trading their healthy lunch with another kid for their processed fatty snacks. I just remembered that, but it once again goes to show that if you just take a little more time to take pleasure in your food, if you make it look appetizing, you and your family will enjoy it more. Eating is something we need to do every day, why not take pleasure in it?

I do not do things nearly as elaborately as my mother though I do like to at least put it in nice serving dishes, but I’m remembering while she’s here all the little tricks she had to make eating fun, and I’m sure my kids will want carrot and cucumber flowers after she’s gone, and mini tuna patties that they can eat with their hands, and pickle fans and my freezer will be full of “Turnovers” aka. meal pockets.

Turnover Recipe

Make pastry.

I use olive oil instead of lard, I’ve been doing it so long that I honestly forget the exact proportions because I’ve gotten very good at eyeballing. I think you substitute about the same amount of olive oil as you would lard in a basic recipe. I also use whole-wheat pastry flour, which is milled finer than regular flour and makes a big difference in how it turns out since whole-wheat flour is naturally grittier. I add a pinch of salt and a lump or two of butter for flavor. If you don’t like that taste of extra virgin oil you can use the “light” second press stuff, or canola oil for that matter. The beauty of this is that it’s a healthy oil and super fast because it just takes seconds to mix with a fork instead of all that cutting that you need to do with lard. Add warm water a little bit at a time until it just starts to stick together when you pinch it and all the flour is absorbed. Put it in the fridge for a while, this give times for the gluten strands to stretch and get sticky so that it rolls easier. Most things made with whole-wheat flour do better if you can let them sit for a while for this reason, because it’s lower gluten.

Anyway, once you have pastry. Make fillings, these can be as simple or elaborate as you like. You can use cubes of ham and cheese, you can use barbequed pork you can use broccoli and cheese, spicy lentils, beans, thick chili, ground beef, potatoes and onions, you can make these whatever flavors that you enjoy. (You can also put in fruit fillings like what you would use for pies for a dessert pastry.)

Roll out the pastry cut out circles approximately 5 inches in diameter, larger if you want them bigger, put a spoonful of filling in the middle, using a bit of water or egg white wet the circumference of the circle, fold the pastry in half and press the edges closed with fingers or a fork.

Then place on a baking sheet and bake in oven for 12-15 minutes at 450F.

The trick to these being convenient is to take one day a month and make a gigantic batch, I loved helping make them when I was little, and then put them in the freezer. Pull them out and put them in lunches, they’re thawed by lunch, and if you like using a microwave you can warm them up just the same as the pockets you find in the freezer aisle. Only they taste better.

Here is my favorite filling.

Tuna Filling (Also good for sandwiches)

1 can tuna

1/4 cup prepared mustard

1/4tsp chili paste

6 pepperoncinis chopped

1/2 cup grated cheese

Here is a not too sweet apple filling.

4 granny smith apples-sliced

2 tbsp limejuice

1 tsp cinnamon

1 tbsp brown sugar

2 tsp cornstarch

Stir it all together

I like to add ground fennel as well if I have it but it’s not necessary.

(This is a really simple dessert even without pastry, just bake in a dish in the oven and serve with plain yogurt on top.)


Oh yeah. My last midwife appointment I weighed 161. That’s a seven-pound loss from where I started at 168. Since the baby was 7 weeks old I assumed it was a pound a week that I was losing, which is a perfectly healthy respectable rate of weight loss. Then I realized that when I weighed myself before the baby was already 3 weeks, which means I’m almost at my goal of losing 1 1/2lbs per week. Yay. That’s pretty remarkable since my birthday was in there and the Genius husband made me the most chocolaty rich cake you have ever tasted. Don’t believe me?
The bottom layer was a French flourless chocolate cake recipe. He brushed port onto this layer.
The next layer was a dark chocolate ganashe flavored with chai liqueur. The layer after that was made of dark chocolate shaving and another ganashe. The top layer was brownies, mmm I love brownies, and he topped the whole thing with another layer of dark chocolate. (Half of it is still in the freezer.) I had many tiny slices over my birthday week.

Tuesday, January 23, 2007

My Personal Weight Loss Plan

So, my postpartum body is kind of squishy. Since this is my third baby, it is predictably squishier than it has been before. Since I am entirely sick of my maternity wardrobe, and I gave away all of my clothes that are larger than a size six the last time I lost the baby weight, and I’m on a limited budget, I’d like to fit into my pre-pregnant wardrobe as soon as I can. I don’t own a scale, but my weight at the last midwife appointment 2 weeks ago was 168. I’m short so that really stacks up on me and even my T-shirts don’t fit. The weight I feel good at is around 130. That’s 38 pounds to lose. If I lose 1 1/2 lbs a week, I’ll look great in my favorite red dress by summer. As added incentive for myself, I hope to extract from the Genius Husband a promise that when said fabulous dress finally fits he will go with me to someplace cool enough to wear said fabulous dress to without any children in tow. (It was imagining myself in a great outfit, which I envisioned in itty-bitty detail, and attending the GH’s company Christmas party in it that kept me sprinting up and down our entrance steps 15 minutes a day to get rid of the last 10 lbs after the Girl was born. I didn’t have a treadmill back then, and stairs use the largest muscle group and so burn the most calories and I didn’t have much time so I needed to move faster and it seemed like the most efficient blahdy blah blah blah… Anyway the very specific goal provided the needed incentive to add exercise to my crazy days. I had many other far more worthy and long term goals, such as good health, strength, teaching my children to take care of their bodies by taking care of mine, and the memory of how much better it feels to move and be when not carrying extra weight around, but it was picturing the outfit that actually got me off of my butt and tying up my shoes. I guess my inner couch potato is shallow like that. Use what motivates you.)

So I have a plan to make this happen. I already do many things that will help me, as you know. I don’t eat processed fats, I eat fruits and vegetables, I eat whole grains, I avoid sugar, white flour, and sinple starches, I don’t drink sweetened beverages, and I drink a lot of water. (Oh yeah, and I’m breastfeeding which takes care of an extra 500 calories a day.)

So here’s what I’m going to add to that because pregnancy has changed my eating habits enough that I need to alter them again now that I’m not.

1.) No snacking/unplanned eating. I will only eat breakfast lunch and dinner if I can. Because I know that my blood sugar will drop and produce cravings if there is too long an interval between these meals, and breastfeeding tends to make me hungry more often, I will also plan what I will do in case that happens. So, I will have on hand things to eat in emergencies. These will be almonds, soy nuts, fruit, and vegetables. I already carry a small bag of soy nuts or almonds in my purse wherever I go. What I want to add to this is portion control. I plan to divide the almonds and soy nuts into individual portion sizes, either in zip lock bags or the reusable mini plastic containers that I use for my kids. This will keep me from eating too much. I will have to think about whether or not I am hungry enough to get myself a second portion. I’ve gotten into the habit of constant snacking in order to meet the pregnant protein requirements and this will help stop it.
2.) No eating while standing, sit down to eat, always.
3.) No eating while reading, watching TV, driving, etc. Only eating at the table during meals, or snacks. I already do this most of the time, though sometimes I find my eyes wandering for reading material during breakfast.
4.) Relearn portion sizes. I’m thinking of buying a scale to measure portions for a while until I remember what a real portion is, instead of the supersize me version. (I got this idea from French Woman Don’t Get Fat.)
5.) Exercise at least 30 minutes every day. My preferred method is to go for a brisk walk outside somewhere pretty, but since I have small children that isn’t always possible, they walk too slow and I don’t usually have help with childcare. So I have alternatives. I have a treadmill, I have exercise videos, I have belly-dancing videos, I have a weighted hula-hoop that’s great for ab muscles; I try not to get bored. My kids often exercise with me. As an addendum to this I want to sit on the floor as often as possible and stretch for a while when sitting. This would be watching shows, talking on the phone, directing my children as they clean up, etc. I’m chronically inflexible, and lot of workout time for me goes to stretching so I’m trying to do that during my regular day so that it doesn’t steal time from other things and keep me from my workout goal.
6.) If I’m still hungry after a meal with my revised portion size, I may have seconds, of salad. I always make too much anyways, this will keep it from going to waste.
7.) This one is entirely unique to myself I expect. I will not eat more Challah bread after the Shabbat meal. I will eat the piece that comes with dinner and not attack the rest of the loaf after dinner and eat it with thick slabs of butter. I’ve been kind of letting myself go on Shabbat but really, extra bread and dessert together is not exactly balanced.

The main goals of my plan of course are to avoid eating more than I need, and to make my body stronger through exercising it. I still plan to eat dessert a couple of times a week even butter every so often and to enjoy my food even more by giving it my full attention instead of mindlessly stuffing it in my mouth while I stand in the kitchen preoccupied by other things. I have found with exercise that it has to be something that I enjoy, not necessarily a “fun” activity, but something that makes it possible for me to take pleasure in the way my body is moving and working. Walking is the best activity for me, though dancing and aerobics come close. When I’m stronger and more fit, I enjoy running too, I like the feel of my strong legs and lungs as I settle into pace. I’m not there right now, but hope to return eventually. Once every week or two I will try on my favorite jeans again to see if I can do them up yet. So far I can get them up, but there is a gap at least 5 inches wide between the buttons, and the thighs are very tight. If I come across a scale I’ll weigh myself, which won’t be very reliable information since it won’t be the same scale but I’ll share anyway. I’ll let you know how it goes.
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