It’s a wonderfully cool day in
New York, but my heart is unbelievably warmed by a 5lb weight loss! I am profoundly happy and surprised by this fact. This month was a challenge from
beginning to end – but I know I persevered and pulled out a great victory. I
would have felt great had I broken even, or even gained a pound – but to
walk into Year 2 on the heels of another weight loss is just amazing to me.
This makes 12 consecutive months of weight loss. Hallelujah! Now it’s time to
press forward into Year #2 of the journey (sounds so wonderful
every time I say that – Year #2!!)
If I had to choose 2
‘issues’ that I struggle with most they would be portion control and a difficulty
saying ‘no’ when temptations are readily available. By far, these are my
greatest weaknesses, and so it’s only fitting that as I begin Year #2 of the journey by laser
focusing on them. The issue I choose to deal with first is portion control. I
believe getting this problem under control will go a long way towards helping
with issue #2 (which I will address sometime in the future).
I don’t know when I
developed the habit of eating ‘super-size’ portions. Clearly I don’t need them.
Whatever the case may be, for right now I’m going to concentrate on discipline
and applying it to making myself reasonable size servings of food for dinner.
And additionally, finding a way to become comfortable with smaller size portions.
This is the bottom line for me, becoming comfortable with small portions – and
I’ll admit that right now I am not. So I’ll deal first with the mechanics and
then figure out as I go how to make myself comfortable. Example: when something
is being served that I like, pasta for instance, I like mega portions. i.e. 4
Sweet Italian Sausages with sauce and cheese atop a mountain of spaghetti – is in
my mind not overwhelming. I have friends that would think a serving this size
is preposterous – but not me. That tells me that I have to re-train my thinking
with regards to how much I’m eating, how much I need and what a normal size
portion looks like. And so that’s where my new year begins.
I’m going to be making
2 changes to start – I’ve purchased small plates 5 ¾” (appetizer size) this is
now my dinner plate. Until I create a genuine “habit” of taking smaller
portions – this will remain my dinner plate. I will also be cooking less food,
for instance, in the past I would make 2 cups of rice with beans and ham, going
forward I will make one cup of rice with ½ ham and beans. Etc. Since I’ll be
eating smaller portions it only makes sense that I should cook less food,
right?
So these are the new
changes for Month #13. The remaining goals are pretty much the same except I’m dropping
my daily calorie goal back to 1700. That should suffice for the next 4 weeks. Also,
exercise is still a challenge, I’m walking twice per week but I’d like to get
that number up to 3.
For now, back to the business at hand…
Next Weigh-In: January 14
DATE
|
WEIGHT
|
2/13/2014
|
351
|
3/13/2014
|
343
|
4/9/2014
|
336
|
5/7/2014
|
327
|
6/4/2014
|
321
|
6/30/2014
|
307
|
7/30/2014
|
301
|
8/27/2014
|
295
|
9/24/2014
|
290
|
10/22/2014
|
283
|
11/19/2014
|
279
|
12/17/2014
|
275
|
Total Lost:
|
76
|
Month #13 GOAL SUMMARY:
Daily Calories: 1750
Monthly Weight Loss: 7lbs.
Exercise: Strength Training – 2x per week
Walking: 20 minutes/2x per week
Goal Update for Month #13
Portion Control – smaller
dinner plates that cannot be over filled
Paleo Reduction Every day (Paleo
afternoon and evening snacks)
Coffee – limit
one cup per day Max.
[Stretching]
– 3x per week – full body. 10 minutes minimum
Exercise: Walking minimum 2x per week
Exercise: Strength Training 1x per week (at home)
Eating out – 2 times per week maximum (includes lunch)
Alcoholic beverages: 4 drinks per month maximum
Eating Out: LIMIT fried foods, bread/rolls, appetizers (other than salad)
Exercise: Walking minimum 2x per week
Exercise: Strength Training 1x per week (at home)
Eating out – 2 times per week maximum (includes lunch)
Alcoholic beverages: 4 drinks per month maximum
Eating Out: LIMIT fried foods, bread/rolls, appetizers (other than salad)
A Look Back at 28 Days:
Daily Avg. Calories
|
|||
11/19/2014
|
1575
|
||
11/20/2014
|
1700
|
||
11/21/2014
|
1715
|
||
11/22/2014
|
1745
|
||
11/23/2014
|
1920
|
||
11/24/2014
|
1820
|
||
11/25/2014
|
1570
|
||
11/26/2014
|
2025
|
||
11/27/2014
|
3495
|
||
11/28/2014
|
3000
|
||
11/29/2014
|
1620
|
||
11/30/2014
|
1895
|
||
12/1/2014
|
1795
|
||
12/2/2014
|
1875
|
||
12/3/2014
|
1805
|
||
12/4/2014
|
1670
|
||
12/5/2014
|
1785
|
||
12/6/2014
|
2600
|
||
12/7/2014
|
1680
|
||
12/8/2014
|
1470
|
||
12/9/2014
|
1880
|
||
12/10/2014
|
1485
|
||
12/11/2014
|
2050
|
||
12/12/2014
|
1580
|
||
12/13/2014
|
2120
|
||
12/14/2014
|
1450
|
||
12/15/2014
|
1680
|
||
12/16/2014
|
1730
|
||
1883.39286
|
|||
Let’s begin Year Two!!!!!
