Lisa's 12 Week Summer Conclusion

Week 12 Results

8/23/2010 Down 1 lbs going back to 241.6 lbs.
I stayed on track.

I started 5/30/10 at 243 lbs. I am finishing at 241.6. So in 12 weeks I netted a weight loss of 1.4 lbs. It is not the 22 lbs I wanted to lose. Yet, I believe if I wasn't on the goal to lose 22 lbs, I would have a net gain because I wouldn't have gotten back on track after vacation.


How I maintained the Summer Jump Start Challenge :

1. Tracking no mater what.
2. Moving more, because by saying I was an athlete until I believed it.
3. Not given up.
4. Remember I am am more then a number on the scale.

Tomorrow I will post the results of the measurements of the Jump Start Challenge.

Lisa's 12 Week Summer Jump Start

Week 11 Results

8/16/2010 Down 5.2 lbs going back to 242.6 lbs.

I am back on track. I am in the zone now.


How I did it:
1. I actually followed my turning it around plan from last week.
2. Ate the lunches I brought to work and only bought a snack out one day.
3. Tracked excently for 5 days and ok for 2 days.
4. Most importantly not turning in the towel after seeing a crazy number.
5. Upped my Activity Points to 11.

Lisa's 12 Week Summer Jump Start

Week 4 Results



6/28/2010 Up 4.4 lb going back to 240.0 lbs.


How I did it:
1. Went on vacation.
2. I ate four O'Charley's yeast rolls and six Red Lobster biscuits last week at a total of 40 points. Which is all most two days of points.
3. I had about 20 points in soda and tea.


Because I tracked I am OK with my weight.

I am back on track. I started the day with a homemade mango smoothie and I brought my lunch. So I am sure we will see a loss next week.

Lisa's 12 Week Summer Jump Start

I am starting a 12 week Summer Weight Jump Start. I am out of school for the summer, so I can go from maintenance to losing.

My Start weight is 243 lbs.

My measurements from 5/30/10 are:

arm: 15.25 in
chest: 47.0 in
hips: 51.5 in
waist: 41.5 in
wrist 6.25 in
Right thigh 29.0 inch

The goal is to lose 22 lbs by Sept. 1st.

The habits I am focusing on for the week of 5/30/10 to 6/5/10 are:

1. Only eat the 30 points a day WW has assigned me, plus my weekly flex.
2. Get 15 Activity points. I already have 5 of 15.

Lisa's 7 Week Jump Start: Week 3 Results

After three weeks of Jump Start, I am down another 0.8 lbs. For a total of 4.2 lbs.
This is how I did it this week.

1. Maintained the increase of exercise from last week. So 13 WW activity points.

2. Ate less food by choosing more filling foods, like Spinach, so I wasn't as hungry.

3. I also got more sleep this week.

Here is a tip that was shared at the this weeks WW meeting that gave me something to think about. She said if you have recently upped your exercise and your body feel sore then you are in the process of increasing muscle. Muscle is created by tearing and repairing tissue. She said your body needs fluid and blood to do this. So that exercise may be delayed on showing up on the scale due to the fluid retention for muscle repair.

10 tips for Setting Successful Weight-loss Goals

MayoClinic.com provide the following list

1. Personalize your goals. Set goals that are within your capabilities and take into account your limitations.
2. Aim for realistic weight-loss goals. Healthy weight loss occurs slowly and steadily. Aim to lose 1 to 2 pounds a week.
3. Focus on the process. Make your goals "process goals,"
4. Think short term and long term. Short-term goals keep you engaged on a daily basis, but long-term goals motivate you over the long haul.
5. Write it down. When planning your goals, write everything down and go through all the details.
6. Start small. It's helpful to plan a series of small goals that build on each other instead of one big, all-encompassing goal.
7. Pick a date. Timing is crucial, often making the difference between success and failure. Choose a definite start date and don't put that date off for anything. Be sure to account for life circumstances that might hamper your efforts, such as work or school demands or relationship problems. You may need to resolve some issues before starting.
8. Plan for setbacks. Setbacks are a natural part of behavior change. Everyone who successfully makes changes in his or her life has experienced setbacks. Identifying potential roadblocks and brainstorming specific strategies to overcome them can help you stay on course.
9. Evaluate your progress. Review your goals each week.
10. Reassess and adjust your goals as needed. Be willing to change your goals as you progress in your weight-loss plan. I used many of the suggestions for my 7 Week Jump start
    

Example:

• I set my weight loss goal at 10 lbs in 7 weeks. I only have 8.8 lbs and 6 weeks left to accomplishment.
• I chose these time frame to start because I will not have grad school to interfere with my cooking and exercise.
• I didn't chose to lose 14 lbs in 7 weeks because rarely do I lose 2 lbs in a week.
• I write my weekly point averages and set weekly goals.
• This jump start is a mini goal on my journey to lose a 100 lbs. I started this journey on 9/3/08 with WW. I am 19.2 lbs down with 80.8 lbs go

Weight Watcher's Fast Food Recomendations

Below are is a sampling of WW points for some fast food favorites. Please note that when you are on Weight Watchers maintenance you get about 18-20 points a day. Therefore, eating fast food and staying skinny are hard to do.

For 4 POINTS values
-Blimpie Chef Salad (without dressing)
-Subway Roast Beef, Turkey or Ham Sandwich

For 5 POINTS values
-Large Au Bon Pain Split Pea Soup Six-inch Subway Turkey Breast Sub
-Taco Bell Soft Beef Taco or a Tostada

For 6 POINTS values
-Arby's Light Roast Turkey Deluxe Sandwich and a side salad with 1 packet reduced-calorie Buttermilk dressing
-Au Bon Pain Ham & Cheese Croissant
-One Hardee's fried chicken leg and a small serving of mashed potatoes
-A KFC Extra Crispy Chicken Drumstick with Skin plus 1 small piece corn on the cob and a serving of green beans

For 7 POINTS values
-Wendy's Jr Hamburger with a side salad and half a packet of fat-free French dressing
-McDonald's Grilled Chicken California Cobb Salad with 1 1/2 oz Newman's Own Lighten Up! Low Fat Family Recipe Italian Dressing

For 8 POINTS values
-Hardee's Regular Roast Beef Sandwich Dairy Queen Homestyle Cheeseburger
-1 pizza Little Caesar's Pizza Baby Pan! Pan!

For 9 POINTS values
-Burger King TenderGrill Chicken Sandwich with Honey Mustard
-Chick-Fil-A Chicken Caesar Cool Wrap McDonald's Filet-O-Fish

For 10 POINTS values
-One serving each of Boston Market's skinless rotisserie turkey breast, savory stuffing, new potatoes and green beans
-Hardee's Hot Ham 'N' Cheese Sandwich

For 11 POINTS values
-Long John Silver's 1 serving breaded clams and a regular fries -McDonald's Hamburger and a small serving of fries

Honesty About Exercise

Taking a queue from Thealogian I will do a personal Blog post.


As you know I am doing WW and with the program I have to obtain Activity points (Measurments of Exercise). The ultimate goal is to obtain 24 points a week when you are at peak fitness and weight health.

Well I give myself about 9-13 points a week. Yet to get honest with my self I took yesterday city walking and recaluated my milage using http://www.hopstop.com/ . What I found out was yesterday's life walking was the equvilant of 1.21 miles. Which is about 24 minutes of lesiure walking and equal to one activity point and not the 2 activity points I give myself. There I should be given my self 4.5 - 6.5 points a week.

The reason this is important is that I tend to eat my points versus reserve them. Therefore, I am not reaching my goals because I was eating more points then I earned through exercise.

Therefore, when feeling defeated with weight gain go back and recalculate your actually habits more accurately so a white lie/delusion doesn't turn into 20 lbs.