Week 3: Weigh-in

Weight: 222.0

Loss: 2 pounds

I'm having significantly more trouble sticking to the plan this time around. However, a two-pound weight loss in one week is fantastic! I'll take it!

Work Sabotage

It's another difficult day at work, food-wise. For the first time in weeks I feel like I'm gaining control once more. And what happens when I come into work? A goodbye part with tons of cake. And now, hours later, there are still several pieces up for grabs. So far, so good. I've refilled my water bottle and eaten a protein bar. No cake for me!

This is what I have to deal with on a daily basis. No wonder I have a weight problem!

Week 2: The Real Weigh-in

Weight: 224.0

Loss: .4 pounds

I am down, but not by much. I'm having a difficult time getting my mindset right this time around. I think it worked out so well for me the last time because I was so focused. Now, I'm thinking more about how to make this a lifestyle, rather than just a diet. And then I go and eat some Peanut Butter M&M's. (Those things are like crack to me - I can never eat just one or two!)

I plan to work on getting on board 100% this week, so I should lose some real weight next week. Not just a measly .4 pounds. Although, I'm just happy it's going in the right direction at least!

Week 2: Weigh in

No news is good news?
Not necessarily.

So, no weigh-in today. My scale says I weigh 175 pounds. My goal weight! However, anyone reading this (or anyone who sees me) knows that can't possibly be true! Not sure what's wrong, but clearly the thing is broken. Bummer. Oh and if you're thinking it doesn't work because it's on carpet - wrong! It read 103 pounds on the hardwood. That's VERY wrong!
I plan on starting Weight Watchers this week. I'll post my updated/correct weight on Tuesday.

Dieting & Depression

Many people think dieting will change your life, but instead a new study out of the UK finds losing weight can actually lead to loneliness, lethargy and depression.
Researchers found that while weight loss was associated with improved health ... it also found dieters who lost more than 5-percent of their original weight were also more likely to be depressed.
Most clinical trials have found that weight loss helps to improve mood. I'm a good example of that. During my diet last year, my mood was elevated as I continued to lose weight. However, researcher believe the increase in mood could have more to do with the supportive environment rather than the actualy weight loss.

Of the 1,979 overweight and obese participants, 278 (14 percent) lost at least five percent of their initial body weight with a mean weight loss of 15 pounds per person.
Before adjusting for serious health issues and major life events such as bereavement, which can cause both weight loss and depressed mood, the people who lost weight were 78 percent more likely to report depressed mood.
“We do not want to discourage anyone from trying to lose weight, which has tremendous physical benefits, but people should not expect weight loss to instantly improve all aspects of life,” said lead author Sarah Jackson, M.D.

The bottom line here is that losing weight won't change your life or who you are. As the saying goes "Wherever you go, there you are".  If you think you're unhappy just because you are overweight, you're probably wrong. There are always many factors at play behind depression. While losing weight can make you healthier, it can't remove the other factors behind the depression.

“We do not want to discourage anyone from trying to lose weight, which has tremendous physical benefits, but people should not expect weight loss to instantly improve all aspects of life,” said lead author Sarah Jackson, M.D.

 Not to mention, losing weight can change other factors in your life. For instance, I know dieters who have had to cut friends out of their lives simply because those people cannot be supportive of the dieter. We all have friends who are our "eating" friends. Those people are our dinner dates or binge eating buddies. Sometimes those same people we consider friends don't understand why we want to lose weight and unintentionally (usually) try to sabotage what we are doing. It's understandable that you may need to cut them out of your life. 

“Resisting the ever-present temptations of unhealthy food in modern society takes a mental toll, as it requires considerable willpower and may involve missing out on some enjoyable activities,” said Jackson.

“However, mood may improve once target weight is reached and the focus is on weight maintenance. Our data only covered a four year period so it would be interesting to see how mood changes once people settle into their lower weight.” 

"Don't expect dieting to solve all the problems in your life. But it will make you fitter and healthier"

The findings come from a study of almost 2,000 overweight and obese men and women aged 50 and over.

If you want to read more check out some articles online here and here.

No Magic Bullet

We all know there's no such thing as a magic bullet when it comes to weight loss. It takes hard work, perseverance and a lifetime of watching what you eat. I'm a perfect example of that. I lost a lot of weight quickly and gained it back (some of it, anyway!) just as quickly by going back to my old, bad habits.
My belief is that you do whatever works for you to lose the weight, but the bottom line is you have to change your habits to keep it off long term!

A successful approach to sustained weight loss incorporates dietary changes, regular exercise, sufficient sleep and changes in behaviors toward food, especially in using food as rewards or in response to stress.

This is from an article about why fad diets don't work and some ideas about what does work. It appeared on SFGate.com this week. You can read the full article here.

• Total daily calorie intake should be based on activity, age and desired weight. A 65-year-old woman with sedentary lifestyle (light daily physical activity) needs 12 calories per pound of her target weight. The same woman with a high-activity lifestyle - who walks 3 miles a day at a 3- to 4-mile-per-hour pace, for example - would need about 19 calories per pound of target weight. Estimates are slightly higher for men.

• Everyone should include in their daily diet about 15 to 20 grams of fiber and adequate protein, which is about 0.7 to 0.8 grams per kilogram (or 2.2 pounds) of their weight. They should limit fat, and make sure their diet is varied and includes their favorite foods, which will increase the chances for success. 

• Most successful dieters report eating breakfast, and they space out meals and snacks over their day to avoid feeling hungry. They don't eat within several hours of bedtime, when metabolism slows.

• Successful dieters have plenty of tips to share, such as splurging one day a week or indulging in a small portion of a favorite treat every day. Some dieters suggest using smaller plates, sitting for all meals or having five colors of food at every meal. 

• Prescription medications can help to jump-start a diet but they are not effective when used in isolation.

• Exercise should begin with a small increase in activities every day and increase gradually. A good place to start is 20 to 30 minutes of daily walking. In one large study, people who maintained weight loss for five years exercised one hour a day. People with joint problems or who have difficulty walking can use weights and resistance bands while sitting, or they can swim or join an aquatic aerobic program if they have access to a pool.

• Expectations need to be reasonable. Weight loss targets should be about 1 pound per week.

• People should weigh themselves on the same day of the week at the same time.

Week 1: Weigh-in

It's now been one week since I got back on track (sort of) on the diet. It was a rough week. I didn't prepare properly nor did I stay committed. However, there is some good news. I lost a tiny bit of weight. I am down 1.2 pounds. YAY! Despite cheating a bit most days, I still managed to do some good.
Here's what I learned: As long as you are good most of the time, you'll see some success. Is it what I was hoping for? No, of course not. But, at this rate I will lose close to 16 pounds before my trip to Scotland. I do believe I will lose more than that. I'm all in now. My goal is to drop two pounds a week - which would be about 26 pounds before my trip. Not too strenuous, but enough to get me back (comfortably) into all those clothes I bought earlier this year.

Weight: 224.4
Loss: 1.2 pounds