Now what? I need a new goal, I work best when working towards something so here goes.
There is a lot of information about Body Mass Index (BMI). I have been told by a couple of professionals (Dietician & GP) that the commonly used BMI calculations in Australia are not always suited to all.
Lets take my stats for instance. I am 167cm tall and I currently weigh 73.9kg – this makes my current BMI 26.2 (overweight), ask anyone who knows me and they word “overweight” would not be something they would use to describe me anymore. According to the heart foundation my height means that a weight range anywhere between 52 & 70 kg is healthy so lets aim for the top end.
My new goal is to lose an additional 4.4kg in the next 10 weeks (before 29th January 2014) taking me to 69.5kg and a BMI of 24.6, I believe it’s a completely realistic goal with a weight loss of 400-500 grams per week.
“But it’s coming up to Christmas” you say – I lost 2.6kg in the 3 weeks over christmas last year without an issue, I didn’t feel like I went without and I had a fabulous time with family and friends.
I will eat well and train hard and will see results.
This week I have been very controlled. It needed to happen, I needed to reign my eating habits back in. I needed to make sure I was eating foods to fuel my body and not hinder me from achieving my goals and I am pleased to report that I have been successful. Everything is possible if you believe! It’s a sign that I have at my desk and look at every day, several times a day.
For the last 20 or so weeks I have been hovering around the 75-76kg mark and havent been able to push through to the 74.2 that I set out to achieve 57 weeks ago. Admittedly I have been disappointed at times but not discouraged. I have just kept on going, kept on wanting and needing to do better. I know that my training has a big impact on my weight and that the scales may not ever show the number that society tells me they should. Muscle weighs the same as fat but it’s significantly smaller.
I know by the clothes I wear that I am definitely smaller than I was 20 weeks ago. I was wearing a size 12 then and now am consistently wearing size 10 pants.
This week hubby and I tried something different, we dropped the boys at Nana & Pop’s place and headed to a local forest to do a trail walk. It’s a dual use trail which seems to be used more by mountain bike riders, it was a good walk and we felt great by the end of the 5.7km which took us a little over an hour with a couple of stops for photos. We will attempt this one a couple more times before doing the 9.7km trail.
I did a 5km treadmill run on Monday night and for the first time in a long time I actually enjoyed it. I have never set the treadmill to do a 5km run before and found it encouraging to keep going as I had all intentions to stop at 4km but I waited until the machine told me to stop 🙂 I will never know why I can run much faster on the road then on a treadmill………
I have also swapped things around and am doing my PT sessions on a different day of the week so last night I attended my first ever Pilates class instead. I wasn’t sure if I would like it however found it quite relaxing and really good to stretch out those tired muscles.
I will continue with Junk Free Jaime this week as I would really like to push through and move away from that dreaded 74kg mark. It takes a lot of willpower and organisation but I can do it.
Strong is the new Skinny.
Start Weight: 104.2kg
Weigh in: 1kg Loss
Total Loss: 30.3kg in 57 weeks
Current Weight: 73.9 kg
Current BMI: 26.2 (started at 37.4)
Total Percentage Weight Loss: 29.08%
Calories Consumed: 11,744
Sugars Consumed: 566 grams
Total Fat: 383 grams
Exercised: 6 times
Exercise Calories: 2,352 cals
My ticker wont let me go past my goal weight so maybe I will have to make a new goal.
A question asked of me by my trainer during the week. I had to stop to think about it. Do I still crave unhealthy food?
The answer is a mixed one. If I see someone with an ice cream, do I want one? Yes I do. Do I reach for what may be a healthier option? Yes I do.
I make our own ‘clean’ ice cream these days, using natural sugars and coconut milk and when I do have it I don’t have a lot.
Here’s a scenario for you. A party, make it a kids one. Party pies, sausage rolls, fairy bread, cheerio sausages with sauce, lollies, snack sized chocolates, fruit, sandwiches, cake………you get the general idea.
18 months ago, I would have eaten the pies, lollies, chocolates, cake without consequence, without thinking about how it would make me feel, just indulging in the moment and not really caring.
Switch to now and its very different. Firstly I would eat before I go and would have healthy option such as energy balls or fruit in my bag. Secondly, I would always go for the fruit and sandwiches and wouldn’t even touch the other stuff. Why? Because now I know how that “other” food makes me feel. Within the hour I would feel sluggish, I would have over eaten and would spend the rest of the day trying and failing to compensate for it.
Am I fanatical about food? No, not really. As you know, I count calories, I know that if I need to make an allowance for something that I will. I generally don’t over eat, I will have a light lunch if I know we are eating out and will have a healthy salad for dinner if I have indulged in something heavy at lunch time. Take yesterday for instance, I had a burger and chips for lunch and compensated with spag bol and slim pasta for dinner. I went over my calories by a little for the day and know I will make up for it during the week.
So to answer the question, I don’t think I “crave” unhealthy options, I think my body craves the healthy ones but I will always make allowances to treat myself.
My self-imposed ‘Junk Free Jaime’ for the month of November was broken yesterday 😦 I had hot chips! Why? Because they came with my meal!! Not a viable excuse.
I am confessing and moving on but am a little disappointed that I even ate them. I didn’t need to eat them but I did.
My week has been nothing out of the ordinary, just plodding along.
We decided to go along to our gym christmas party and it was a pretty good night, disappointing was the food though. I know you can’t expect much for $5 – beer, wine and soft drink was provided for the first hour but the food was party pies, sausage rolls, deep-fried goodness! We had made the decision to get a couple of pizza’s between 3 of us. I ordered the vego and hubby ordered the non-vego (which had not a shred of green on it). I was glad we did because I was not impressed by the food that ended up on offer.
Boot camp was cancelled this week so we decided to go for a walk in a local forest. They have dual access trails (mountain bike, walkers and horse riders) and if it wasn’t for the slightly flat tyre on our pram we may have done a little more than the 3km. There are 5-6km and even a 9.7km trail that can be done. Hubby and I might leave the kids with the grandparents one day and attempt the bigger one.
I decided on Monday that there were a few things creeping back into my diet that I don’t like. Hot chips, lollies, chocolate and far too much rice and bread https://acontractforlife.wordpress.com/2013/11/11/junk-free-jaime/. I have been doing really well and will keep up the good work. My willpower has definitely been tested in the last few days.
My current motto: Strong is the new Skinny.
Start Weight: 104.2kg
Weigh in: 1.4kg Loss
Total Loss: 29.3kg in 56 weeks
Current Weight: 75.9 kg
Current BMI: 26.5 (started at 37.4)
Total Percentage Weight Loss: 27.12%
Calories Consumed: 12,582
Sugars Consumed: 603 grams
Total Fat: 370 grams
Exercised: 7 times
Exercise Calories: 2,274 cals
Over the last few weeks I have had a few recipes either shared with me or I have found them online so I have decided to share them with you.
They are either Paleo or clean eating recipes and of course they are super super yummy.
The first one is Vegan Chocolate Mousse and instead of using it as a dessert out of a bowl,
I decided to use it as icing on strawberry cupcakes and boy was it great.
Even my 2 year old thought it was fabulous.
Check out the recipe http://vegan-magic.blogspot.com.au/2012/09/chocolate-mousse-no-added-sugar.html?m=1
The second is chocolate dairy free ice cream, this stuff is seriously yummy and there are plenty of different ingredients that you could use to mix it up.
450 g full fat coconut milk…
2 tbsp raw honey
1/2 tsp vanilla
1/4 tsp sea salt
3 tbsp cacao powder
Combine ingredients in a large bowl. Make sure you use full-fat coconut milk. If you use light coconut milk or watered down.
Mix with a hand blender, hand mixer or blender/food processor.
Add cacao powder, then once everything is thoroughly mixed, place the mixture in a jar and keep it in the fridge overnight for a mousse like treat or in the freezer, be sure to leave the freezer mixture in room temperature for 10 min before eating.
Thirdly, yesterday I made Pumpkin Bread from a recipe that I sourced from the December issue of Woman’s Fitness Magazine.
It’s seriously nice and although it’s around 130 calories a serve it’s really healthy. My very fussy almost 4 year old came back for seconds of this one.
450 grams (3 cups) grated raw pumpkin
4 whole eggs
1/2 tsp sea salt
pinch nutmeg ( i used about a tsp)
honey to taste (i used about 3 tbsp)
1/4 cup (60 ml) olive, macadamia nut or cold-pressed coconut oil
350 grams (3.5 cups) almond meal
2 tsp gluten-free baking powder
handful of pumpkin seeds for decoration (which I didn’t use)
I served my pumpkin bread with a small amount of home-made marmalade rather than butter and it was delic!!
I have done a bit of research about new years resolutions and what I discovered was horrifying. Wikipedia tells me that:
A 2007 study by Richard Wiseman from the University of Bristol involving 3,000 people showed that 88% of those who set New Year resolutions fail, despite the fact that 52% of the study’s participants were confident of success at the beginning. Men achieved their goal 22% more often when they engaged in goal setting, (a system where small measurable goals are being set; such as, a pound a week, instead of saying “lose weight”), while women succeeded 10% more when they made their goals public and got support from their friends.
Quoting Frank Ra (author of the new year’s resolution book “A course in happiness” ): “Resolutions are more sustainable when shared, both in terms of with whom you share the benefits of your resolution, and with whom you share the path of maintaining your resolution. Peer-support makes a difference in success rate with new year’s resolutions”.
Talking about sharing goals, that’s a tough one. My feelings on it are mixed. On the 17th October 2012 I thought it important to share my goals with my husband and my good friend Nic but anyone else would have to wait. In time I shared my goals with our family and a few more work colleagues. To a lot of my colleagues it was obvious, I would post my weight loss on a spreadsheet at my desk every week, if they were paying enough attention they would notice. Our family knew by our new-found focus on the gym and healthier eating options that we were doing something different.
Was I afraid of failing, yes i was!!
It took me a long time to share my journey on a blog and it also took me a good 12 months to share my photos on my social media page. I was careful not to post a lot of photos online during my journey as I felt an internal need to keep going as long as I could without the judgement of others.
I did a bit of research into resolutions and habits.
How about we choose a resolution and think about a habit that sits behind that resolution that we have the ability to change
A resolution for healthy eating may be to eat more fruit or to cut out soft drink and chocolate and a resolution for losing weight would be the habit of walking once a day or enrolling in a gym class once a week.
They say that you will have a 50% better chance of succeeding if you try to change habits – it’s also really important to set yourself one resolution, something that you can really sink your teeth into, making sure you give yourself the best chance of achieving that goal. For me it was about setting smaller goals, take my big goal “lose 30 kg” and break it down into 5 kg chunks. Write yourself a list of the ways you can achieve those chunks. For me it was keeping within my calories for the week, making sure I did 2-3 walks and 1 gym class and in the last few months it was a particular type of training for an event. In addition to that I always had a reward waiting for me at each milestone, a massage, a pedicure or even a $50 shopping voucher (small but in my view very essential).
Why did it work for me. I wrote myself a contract, I made myself accountable, I was only ever failing myself If I didn’t achieve those milestones. What did I do if I was a week late to a milestone, I just kept keeping on!
I never gave up because I had a broader picture of things, I had changed my mindset. I made sure that I could be flexible with my goals and be ok with that.
Share your story, never be afraid of others comments. If people get you down or are not encouraging, you are probably keeping the wrong company (harsh? Yes a little but necessary). I think a good or even better, a great support network is essential in keeping you accountable and honest. Give others the permission to call you on your behaviour (something I have learnt from my work). If you say you are not going to eat chocolate and a friend catches you out eating chocolate then know that you are doing the wrong thing and fix it!
So think about it, do you have to wait until the 1st of January to make a change that you have been wanting to make for a while?
If you have the determination and are prepared you will have the motivation to get where you want to be.