Week by Week Melting Away Slowly

This past week brought new successes and challenges.  I did lose a few pounds.  But when I have too many special events to attend I eat too much of the wrong kinds of foods.  I would hate to  become a recluse just to stay on a diet.  So new strategies are developing.  

Instead of stopping for that juicy hot dog after 9 holes of golf, we have been carrying our own low calorie protein bars in the golf cart cubby.  Instead of drinking high calorie pop or "energy" drinks, water will do just fine.  It is becoming a new habit.  

I am OK as long as I lose 2-3 pounds per week.  I really don't want to go back to a food program that completely controls my diet.  Been there, done that, and benefited by the new small meal habit.  Let's keep up the good work and enjoy a successful week.               

Protein Powder Shakes to Replace Slim-Fast

As a followup to my last post about my newly invigorated self guided weight loss efforts, I received some great suggestions from my daughter Heather who has done a superb job losing weight over this past year.  I am now replacing slim-fast shakes with personally mixed protein powder shakes.  I was so impressed with the nutritional value by making this change.  

We bought our chocolate protein powder from Costco and simply mix crushed ice with the powder and ad some liquid for the mixing process, which in our case is a magic chef mini-mixer.  It takes about 5 minutes to make the shake and it really does taste fine.  The benefit is less sugar and more protein and other good stuff. Give it a try and see if your progress hastens. 

Back at Weight-Loss with Enthusiasm---Stay tuned for Regular Updates

Here is my confessional/weight-loss blog post.  I admit I gained back 20 of the 50 pounds I lost last year.  In fact I basically took a year off from my diet while we moved and settled in our new home in Idaho.  I suffered through about six months of post retirement depression which always licks in anxiety eating binges.  I don’t drink, I don’t smoke, I don’t do dope, so I eat…it’s my “acceptable” drug of choice.   

But alas, I have found my old swagger and once again feel some enthusiasm for the future.  So I started to replicate the Medifast diet on my own terms and with my own food.  Last year after three months on Medifast I just got tired of the same diet food all the time. 

When people ask, I still encourage them to get on a strict diet program and find a weight loss coach.  “Take Shape for Life” with Medifast food worked the magic for me.  I learned how to lose weight and keep most of it off.   It was the jump start toward serious weight loss that helped me regain sufficient health to enjoy retirement.

Here is what I am doing to continue my quest toward losing a total of 80 pounds.  I eat 5-6 small meals each day.  It starts with a slim-fast shake each morning.  I actually buy the generic chocolate shakes from Costco since they are less expensive and come in boxes of 24.  My “second-breakfast” (said with the appropriate accent) is another shake with ice, juice, protein powder, and fiber powder at 10am. 

Other meals throughout the day consist of nuts, raisins, dates, and low calorie protein bars bought in bulk from Winco.  I also might have some cottage cheese with apple sauce.  My final meal of the day is a deluxe salad with protein added (chicken or shrimp) made with loving hands by my sweet wife Jeannie with no fat low calorie dressing.    

I exercise by stretching each morning for about an hour, doing back work as prescribed by my physical therapist.  My wife does yoga for a similar benefit.  I do aerobic workouts to get my heart rate up for about 30 minutes, usually on an elliptical machine.  We also play golf and ride our bikes as often as we can.  This summer we will do as many hikes as possible.  Working in the yard helps as well. 

This self motivated plan is doing the magic by helping me lose 2-5 pounds a week.  By the end of the summer I should be to my goal weight of 199.  I started this process about a year and a half ago at 280 pounds. 

 
I tried being a weight loss coach but wasn’t real good at it while I was busy getting ready to retire and move.  I still have a few friends whom I talk with about their diets. I am resurrecting my weight loss blog to share my progress.  I hope it helps someone find hope while they work to regain their health by losing weight. 

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