Sunday, June 24, 2012

The basic mechanics of my weight and inch loss.

Some of you have been asking what I have been doing to lose weight and inches… so here goes.

The basic mechanics of my weight and inch loss.

The basic mechanics of my losing fat is reducing calories and increasing activity.

I have found that making drastic changes does not work for me. I have found that making gradual incremental changes over time does work for me.

I have been keeping a food journal on I know there are a variety of food journals out there but this is the one I chose and it is working for me.

One of the things I like about it is I can enter my weight, gender, age, and activity level and it gives me the approximate amount of calories I need to lose a pound a week. It also has an activity log that I can use to calculate how many calories I have burned with various activities. This is also based on age, gender, and weight.

I have found this to be very helpful to me. In developing a better understanding of how many calories my body actually needs. It is also helping me to gradually reduce my caloric intake without that feeling of deprivation a major change creates.

This has been great for our grocery bill as well since our food intake has reduced. My husband’s not as much as mine but his has reduced as well.

Each time I drop in weight I enter that weight and reduce my caloric intake goal accordingly. On days that I bounce I do not enter those weight increases. I keep caloric consumption at the lower level.

I started out doing net calories trying to keep the net under my caloric goal. I did not like the results I was getting with that. So I changed my tack and aimed to keep my overall caloric consumption under my daily goal. That way my activity is a bonus caloric burn.

As far as activity goes. I’ve always been one to overdo, get injured and/or frustrated and quit. Then restart and do it again. This time I’ve had some extremely sore days, usually from overdoing or trying to get some physical work done.

My base goal for activity is a minimum of 30 minutes a day; or the equivalent thereof. This gives me the guilt free/failure free option of taking a day of rest if/when my body needs it. Say I’ve raked the yards for 2 hours and am exhausted the next day. I can take that day off and still have my 30 minutes a day covered. Btw, when I say raking the yard I mean actively raking the yard, not leaning on the fence gabbing for 2 hours.

Obviously more activity results in a stronger healthier body. Just sayin.

I weigh every morning. I started this because I wanted to see what was happening with my body’s weight from day to day. Frankly the first 2 to 3 weeks of it nearly drove me bats. I am glad I did it though. Because of this I see my body’s pattern for fat loss, muscle gain, as well as fluid retention. Between the daily weights and the food and activity journal, I have gained a better understanding of what is actually going on when my weight bounces 4 to 5 pounds in a day.

No I don’t like seeing that, duh. Of course I don’t like seeing that, but when I’ve kept track of caloric intake I know it’s not from fat gain.

Frankly I was amazed at the difference drinking diet coke made. Forget that stuff. Each 20 ounce bottle equals approximately a 2 lb gain in water retention for me. As well as feeling like a puff ball. I really do not like that puffy bloated feeling; especially when my face and hands are swelled up. Major ick! I am feeling better overall since I decided I did not want to drink any more coke, and/or other diet pop. I rarely drink regular soda either. Once in a while I’ll have a rootbeer float but for the most part it just is not worth how it makes my body feel.

Instead of “I can’t have it” my attitude has changed to “I do not want it”.

As for how I am eating. I am trying to eat in a healthy manner. Eating mostly “real” foods. I eat from 3 to 6 times a day, depending on the day.

If it’s a real early morning I have an early morning snack. I like beachbody’s Shakeology shake for that. Or sometimes their vanilla meal replacement shake with instant coffee and ice blended. I have a hand held blender and blend them with crushed ice. I have tried a lot of different shakes over the years and I like beachbody’s.

I like the way I feel after drinking it. That stuff is stuffed full of nutrients and my body thanks me for it every time I have one. I just feel better. No I don’t have it every day. On the days that I don’t drink Shakeology I usually take P90x vitamin/mineral packets.

Breakfast (when my husband is up) is usually 2 basted eggs, fruit, fresh homefries sautéed in olive oil, fresh coffee, and another protein.

Then around 10…. Morning snack: usually fruit and an ounce of cheese

Lunch: protein, veggies, and complex carbs

Mid afternoon snack: 3:00 and my body is hungry… especially if I’ve been outside working or working out. Usually fruit and yogurt…. The type of yogurt varies.

Dinner: veggies (either cooked or salad), protein, sometimes complex carbs, dessert (usually ½ cup of ice cream)

Late snack: typical would be 8 ounces of milk, 1 tbs of natural peanut butter, & 4 whole wheat saltine crackers. Although sometimes it’s coffee/cream (in moderation-20 calories worth) and a mini reeses peanut butter cup.

I try to have a salad or sliced raw veggies at least once a day. Dressing is usually blue cheese, or an Italian made with apple cider vinegar and olive oil…. Most salad dressings have been eliminated from our groceries, if they have msg they are not purchased.

Yes I measure and or weigh my food. Guessing is not going to do it… especially when you are first starting out. Most meats are cooked on a foreman grill, or up on a rack. I am very picky about what oil I use. Extra virgin olive oil is my oil of choice.

I rarely drink fruit juices. I have found most of them are laced with sugar and/or corn syrup. Doesn’t make much sense to me to drink juices that are messed with when I can eat raw fruit instead. Sometimes I use frozen fruit to top greek yogurt.

Yes I am a coffee drinker. I also love teas. No I do not sweeten my tea.

I eat approximately a teaspoon of local raw honey every morning. Well most mornings anyway. By doing this I have been able to quit taking advair and singular and rarely take over the counter allergy meds any more. YaY!

Oh yeah… and drink water.

I cut back on the salt I add to my cooking. I tend to cook with cayenne, minced garlic, black pepper, minced onion, and various other spices and herbs.

I do keep garlic salt on the table so if we want we can add salt. I noticed my husband was salting without tasting, so I figured what’s the point of salting while cooking. I also noticed that most prepped foods… like canned soups, smoked meats, canned veggies, sauces, etc. All seem to have an overabundance of salt in them. I try to use them sparingly, and this is another reason I have changed my cooking style to more herbs and less salt when I am prepping whole foods.

We have greatly reduced, to the point of nearly eliminating any foods with msg as well. Tends to make finding a decent brat rather challenging.

Nearly all breads, pastas, etc are whole grain.

Btw, if I eat ice cream, it’s real ice cream not some nasty chemical concoction. I just have ½ cup rather than a gallon. Lol…

This is the basic mechanics of what I am doing. I am not dieting, I am changing my lifestyle … from the inside out.

The change that has been the most effective, not really the right word. Hmmmm… The change that has made this process a lifestyle shift rather than just another stinking diet is a change in perspective. A change in attitude.

Your life, your responsibility…. Your choice, your freedom.

The attitudes you keep and the words you speak define your life.

Life is a journey, may you appreciate the beauty of each moment...
Mary E. Robbins
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Saturday, June 23, 2012

My body weight is UNDER 300 LBS!!!!!!! WHOO HOO!

My body weight is UNDER 300 LBS!!!!!!! WHOO HOO!

As an added bonus I have lost just over 5% of my total body weight. 313.8 – (313.8x5%) = 298.11 lbs

313.8 – 298.6 = 15.2 lbs no longer being carried around… YaY!

I remember the last time I weighed this much. My weight was climbing uncontrollably at the time. I was angry, sad, suicidal and so very very lost. I remember sitting here thinking that if my weight went over 300 lbs I was just done. Finished. I was going to end it.

I don’t remember the date, I suppose I could find it if I dug back through my journals over the years. I would have to go several years back to find it. I think I’ll leave it just where it is, in the past.

I am in such a different place now. I still live in the same house. I am still married to the same man. I still love to read and garden. But it is as if I am a different person. In a way I suppose I am.

I am a much happier, healthier, healing person; in mind body and spirit. Facing and dealing with the issues that I had allowed to torture me over the years.

Weight gain, bulimia, anexoria, all compulsive self-destructive behaviors… find the triggers behind the behaviors and you are well on your way to setting yourself free.

Pills, surgeries, gimmicks, and/or fads are not going to set you free. It’s up to you to do the work. Coaches, Doctors, friends, books, and so on are wonderful and useful. However it is still up to you. They can help you develop skills, but it is up to you do do the work. It is up to you to change your perspective from fix it for me, from blaming circumstances, or other people, to how do I do this for myself. My life, my responsibility… my choice, my freedom.

Your life, your responsibility…. Your choice, your freedom.

The attitudes you keep and the words you speak define your life.


 May 19th 2012
 June 23rd , 2012
Under Bust:

Above  Bust:
(wearing pink leisure
 bra~yes it does
make a difference) :
2 inches below navel:
Right thigh:
Left thigh:
Right calf:
Left Calf:
Right upper arm:
Left Upper arm:
Right forearm:
Left forearm:
Total change inches:


Yes You Can!

Life is a journey, one moment, one step, one day, one workout at a time!

Mary E. Robbins
find me on facebook

Thursday, June 21, 2012

Yes You Can!

I got on the scale this morning, as I do each morning. What did I see? I saw another drop in weight! Yay! 300.4 pounds. That is 13.4 pounds down. Yay! 155.4 pounds to go! One moment, one step, one day, one workout at a time…

So what is different this time around? Excellent question. Hmmmmm… so what is different. The biggest difference I can see is in attitude. My attitude that is. State of mind. Yes the binge trigger has been addressed, but that was only a part of the overall issue.

I have changed my attitude from I can’t to I can, and I am. There is more to it though. I remember feeling deprived if I “couldn’t” have some food or drink. Now it’s not that I can’t have it. I do not want it. That is a choice as well.

My eating style has changed as well. I no longer rush through a meal or snack. I savor the texture and flavor of the food. Ironically for the first time in my life I am actually enjoying what I eat. No guilt, no regrets, nourishing my body and enjoying the process. How funny is that.

I noticed another added benefit. Our grocery bill has gone down. So along with our health improving, we have more disposable income because we are not eating as much food. That just gives me a giggle.

No gimmicks, no fads, just small changes adding up over time. I am trying to eat healthy. That is not to say that when I’m in town that I don’t stop in at McDonalds. You know you do not have to be a glutton just because you are at a fast food restaurant. McDonalds did not make you fat. You made you fat. Stop whining, stop making excuses and own your behavior… then do something about it.

So what do you do. Put in some work, learn something about nutrition, get off you rotund butt and move. Even if it’s just 5 minutes at a time to start with. Oh yeah… 5 minutes a day will not burn the fat off your gut. I said if you can only move 5 minutes at a time to start with… then do it. Then do it again. Oh yeah… and again … and so on.

Do not try to change everything at once. This is a gradual process. One step, one breath, one day at a time.

Another tip, surround yourself with people that are working towards similar goals. Positive minded people. I don’t mean all sunshine and daisies. But realistic, focused people working towards a healthy vibrant lifestyle in mind body and spirit.

The attitudes you keep and the words you speak define your life.

Yes you can!

Mary E. Robbins
find me on facebook