Losing Again

Okay, I have started losing again. Changing from WW Flex Plan to Core Plan has re-motivated me. According to Core, I choose healthy, wholesome foods from 10 different categories:

• vegetables and fruits
• whole grain cereals that do not have added sugar, nuts, or fruits
• lean proteins
• non-creamy soups
• whole wheat pasta, brown rice, potatoes, and grains
• fat-free dairy
• healthy oils
• sugar-free beverages
• condiments that are listed on the Core List

Then if I get hungry between meals, I can eat as much as I need of the approved snacks. Then I need to ask myself before and after I eat, "Am I in my Comfort Zone?" I need to never get to either extreme - too hungry or too full. So far this week, I have not been at either extreme.

I have not had time to think about eating so I have not had any cravings. I do have cramps in my legs. I don't know if this a dietary deficiency or a need to change my shoes or to change my exercises. I am going to add more stretching to my routine to see if that helps.

Switching to Core

I have been slack at entering my points on th eFlex Plan so I have decided to switch to the Core Plan. According to the plan, I focus on eating wholesome foods: fruits, vegetables, lean proteins, and fat-free dairy. For snacks, I can eat fat-free milk, fruits, veggies, 94% popcorn, or WW fruities. Or I can choose from the 35 point allotment for the week. I have a way of monitoring my comfort zone regarding how hungry I am. This teaches me the basics of healthy eating. Of course, as with all good diets, I need to drink at least 8 glasses of water daily.

So far today, I have been satisfied with my eating. I have not been too full or too hunry and I did not feel the need to snack between meals except when I had yogurt and that pickle at the end of school.

Ihave also felt pretty good about having lost that extra weight from Thanksgiving.

Weight Loss Story Stories ...

Weight Loss story stories,loos weight,la loss weight,deit loss weight

I was impressed with this blog about the effectiveness of water on weight loss. There were many articles on several different aspects of weight loss. The first one that I read was called "Drink Up The Best Weight Loss Diet - Water."

I hadn't thought to compare water retention to metabolism. When one starves him/herself, the body goes into famine mode. So the more that one goes without eating, the more the body wants to hold on to its fat stores and the slower its metabolism becomes. Apparently, the same thing happens with water. If I don't drink enough water (which most Americans don't), my body wants to hold onto its water. So if I am feeling bloated at the beginning of my moon cycle, does it stand to reason that I need to increase my water intake?

I did not know that if the body did not have enough water, the kidneys would turn their functions over to the liver. The liver which metabolizes fat puts that function to the side to take care of retaining water in the body. One more reason to buy a bottle of water at lunch instead of a diet soda. Hmmm ...

How Much Water Do I Need?

My weight has finally started coming off after the Thanksgiving holiday. That's a relief! But it some what slow since I'm on my moon cycle now. That means I'm retaining water. And how does this fit in with this week's topic about water and weight loss. Should I be drinking less water or more? How much do I need in the first place?

The amount is different according to a couple of different sources. One source that I read yesterday said that one only needs to drink something when one begins to feel thirsty. Other sources have said that when one waits to feel thirsty, that person is already beginning to be dehydrated. And the old adage that everyone should drink 8 glasses of water a day has as many supporters as it does debunkers.

One source that I read supported the 8 glasses a day as a basic amount, but it went on to saying that each person needs differ based upon their weight. Each person should drink around 1/2-oz. of water for every pound that he/she weighs. So if I weigh 158lbs. (not yet), then I divide 150 by 2 to get the amount of water I should drink every day. so at my present weight, I need to drink at least 79-oz.

However, if I have other needs that could affect my water balance, then I have to change that intake. For instance, if it is summer and/or I exercise and sweat, then I will need to increase that amount. If it is winter with the low humidity, then I need to increase fluid intake. And according to some sources, if I drink coffee (yes), then since it is a diuretic, then I need to drink at least twice that amount in water.

so how does that affect water retention during my cycle? Should I drink less water to prevent water retention? According to sources that I have read in the past, no. In fact, they say that I should drink more water because it flushes toxins out which helps with weight loss.

Drinking Water for Health
The Wonders of Water
Water Retention, Edema And PMS

The Importance of Water

In the past, I have read several different aspects of the importance of water. One of the first things that I read was that water helps one to feel fuller. Maybe that is true, but I usually just had to run to the restroom more often.

The idea that one runs the risk of becoming dehydrated at the beginning of a diet makes sense. Most peoples initial weight loss is really water loss. Even mild dehydration can make one feel very tired. That leads to cravings and lack of motivation to exercise. Severe dehydration can cause severe health problems. That is something that I have experienced but not from dieting.

Another thing that I had heard is that when fat calories are burned, they turn to liquid. (Just think about shortening, lard, or butter.) The water is necessary is wash the fat out. I don't know how true that is, but it "sounds" good. I will have to look for more about that.

What are the Components of Weight Loss?

I really have no idea. After all these years of dieting, exercising, research, and taking supplements, I still really have no ideawhat all is needed. I have always taken it for granted that someone else knew and could tell me what I needed to do. Even now my dear 28YO son has been telling me aobut all the different supplements that I need to take to support weight loss and joint health.

I do like the simplicity of the Weight Watchers program. It tracks the Food Points and Activity points for me. I can also track the amount of water that I drink, the amount of fruits and vegetables, vitamins, servings of oil. But what else do I need to do?

I had said the other day that I would drink more water. So I have started tracking the amount on iGoogle and on traineo. I like the pictograph that iGoogle uses; it's great for one day at a time. But the traineo line graph is is better for reviewing trends.

So how important is water intake for weight loss?

Here are some links to inspire thought.

• Live-PR Why is water important for weight loss?
• American Chronicle: The Importance Of Staying Hydrated For Weight Loss
• Ideal Weight Research: How Much Water Do You Need For Weight Loss?

The Holiday Season has truly arrived

My weight is fluctuating between 155 and 160. Up and down, and up and down. I really must commit to walking. But it's so darn cold right now. and with Barry home I have pretty much done stuff around here. I think I will commit to 30 minutes tomorrow morning though. I did drink 8 glasses of water today. And I took one Barry's ibuprofen and a glucosamine capsules. they don't help with weight loss, but they do help with body use.

The next step: Believing is Seeing

So far I have rewritten my Winning Outcome. I have looked at the steps that would get me to my goal. I have even listed the small small changes that make big results. I am now monitoring my water intake. I am parking farther away from the school. I am tracking my steps with a pedometer. I am warming up in the mornings with 10 minutes of yoga.

I need to believe more that I can reach my goal. It is hard considering that I tend to stay stuck at plateaus for weeks. and the holiday season is very difficult, especially at school. The are so many different things to try. and the students bring in candy all the time. But I just have to stay the course. I absolutely must track my food. Every little bite. I must ask myself, "Does this benefit my body? Does edify God's creation? Did it come from within 100 miles of my house?" This could really change the way I think.

Update on Small Changes

I have decided that I will not allow anyone to send fattening desserts home with me this holiday. I made a great start with this today. We had our Thanksgiving Day dinner with Ellen today, and we'll carry Ellen with to my mother's on Thursday. Ellen tried to send half of a cake home with me today. With Ed in college and Barry going out of town, I realized who would end up eating it - ME! so I told her, "No." Her friend Sally is going to carry it to her friend's house on Thursday. Which works for me.

I am actually thinking about doing a 100 mile diet. Which means that I attempt to eat only the food that is grown within 100 miles of my house. Could be quite a challenge. I do a little more research. I might just have to ease into this one.

Small Changes

According to Weight Watchers, small changes can make a big difference. After looking at that sight, I realize that I have already been doing some of those things. Here is a list of those things:
Foods

• I never eat mayo and rarely butter.
• I very rarely eat fried foods, and I never cook fried foods.
• I never sweet my coffee.
• I am vegetarian.
• I always eat breakfast, even if it's only a Special K cereal bar.

I realize that there are still things that I can do. I drink more water. I can cut back on restaurant portions. I can try new foods or recipes. I can use cut up veggies more. I really should practice portion control by measuring. I can start dipping my fork into the salad dressing instead of pouring it on to my salad. I really need to plan my menus and ttake into account that I don't feel like cooking when I come home from work. The one thing that I will do this week and next is drink more water. I will also track my food carefully.

Exercise on the other hand is something that I really need to make changes in. I will start again parking far away from my car to get more walking in.

Winning Outcomes

I need to revisit my Winning Outcomes. I have managed to lose some more weight without tracking my points or using an exercise plan. This isn't good. Granted, I have been watching what I eat. But I have been on a plateau for so long. I have spent so many nights working late that everything that we have had for supper has been take out or prepackaged. So here is my new Winning Outcome.

I will lose weight by tracking my points with Weight Watchers. I will set up a weekly menu for nightly dinners. I will come home from work at a decent hour so that I can cook those dinners and workout on the treadmill for 30 minutes.

I need to revisit my Winning Outcomes. I have managed to lose some more weight without tracking my points or using an exercise plan. This isn't good. Granted, I have been watching what I eat. But I have been on a plateau for so long. I have spent so many nights working late that everything that we have had for supper has been take out or prepackaged. So here is my new Winning Outcome.I will lose weight by tracking my points with Weight Watchers. I will set up a weekly menu for nightly dinners. I will come home from work at a decent hour so that I can cook those dinners and workout on the treadmill for 30 minutes.

Lost 25lbs ...

and I have no intention of finding them again. When I weighed in today, I realized that I had lost 25 lbs. This is a big deal for me. In March , my dh and I turned our motorcycle over. He was caught under the bike and I had a bruise that did not fade for over a month. That was the day that I realized that I needed to lose some weight. 8 months later and I need new clothes. It feels good.



One of the reasons for this blog is to work out my motivation for staying on the Weight Watchers plan. I am on the Flex plan and often do not track my points. I will try to write here daily to keep myself motivated.