Lost 3 Pounds this Week---Here's the Menu

So my first week of renewed weight loss efforts brought me a 3 pound loss.  I am not using a commercially purchased food program and if I did I would use “Take Shape for Life” since I lost 50 pounds on their program in 2011.  I am using the same principles but building my own menus with food we buy at the local markets.  I eat every 2 – 2 ½ hours.  Here is an example of what I’ve been eating for 6 small meals per day:

1)      7am --- Weight loss snake from the store or made from whey protein powder as my first meal.

2)      9:30am ---- Bran flakes and/or Raisin Bran cereal (small portion) with lactose free milk. 

3)       12 noon ---- Shake made from protein powder, a table spoon of fiber powder, and juice whipped in crushed ice with our magic bullet mixer.

4)      2:30 pm ---- 5 bean salad (one cup) which is very helpful to keep my digestive system moving properly.

5)      5 pm ---- Green salad with chicken or fish and low fat dressing (this is my largest meal of the day).

6)     7:30 pm --- a few nuts and dates.

I try to drink a minimum of 64 ounces of water each day. 

This schedule keeps me from feeling hunger pangs.  It is about 1500 – 1700 calories per day.  With aerobic exercise added regularly I lose an average of 3 pounds per week.  Weight loss is not a complicated as some make it.  It amounts to reducing calories and exercising more.  Consulting a doctor at the beginning of a concerted effort to lose weight is always a good idea.       

Back at the Weight Loss Lifestyle

I’ve been on a 3 month hiatus from my weight loss blog, because of health issues which crowded my time and energy.  But less you think I have been gaining weight, the good news is I have actually lost pounds even though my time exercising has been greatly reduced because of my lack of energy. 

I think there are two reasons for this good news:

1) Good permanent habits have been formed during my dieting.

2) My appetite has changed my food choices and serving size.  My stomach just doesn’t want so much food clogging it up anymore.  Yesterday Jeannie and I went to Café Rio for dinner.  I had my usual salad/pulled pork and could only eat half of what I normally would.

So the six small meal habit I formed while on Medifast has helped improve my overall food habits.  I eat more fruits and veggies now.  A small meal of nuts and dates satisfies my hunger.  I drink more water than ever before.  My digestive system appreciates these new habits and thereby is less irritable. It is good to keep those intestines happy. 

Even though I will likely have several more surgeries before the end of the year, I intend to up my efforts to consciously shed more pounds toward my ultimate goal of 199 pounds.  As a reminder I started at a very chubby 280 pounds.  For the past year I have hovered in the range of 240 – 260.

When I was on my initial diet and lifestyle change I had many weight loss buddies participating in one way or another.  I invite any and all to watch my progress via this blog and join me in the quest to regain good health.  I would love to hear your stories and weight loss insights.  Let's get this done.              

Lost 11 pounds in 2 Weeks without Starving---Now I'm down 13 after Three Full Weeks

Here are some hints how you can do it: 

The good news is I lost 11 pounds in 2 Weeks without starving.  After a great trip on the Alaska Highway I decided I needed to kick my health and weight loss back into full gear.  So I took all that I learned over the past few years, I lost 50 pounds, then regained 20 of those pounds and basically yo-yo'ed gaining and losing the "same" 20 lbs several times.  

Here's what happened:

I weighed in on day one and restarted my old habit of eating 6 small meals per day.  A couple of protein shakes with fiber, low calorie protein bars, nuts, dates, oatmeal, and a low calorie evening meal from Healthy Choice or Lean Cuisine, between 1200 -1500 calories per day.  I drink more water because I believe when we think we are hungry we are actually thirsty.  I try for eight 16 once glasses per day.  We get all of the food from grocery stores or Costco. 

I stay away from my wife Jeannie when she cooks or eats since she's a great chef and needs high calorie meals due to a fast metabolism, as well as her status as a cancer survivor.  We do not have ice cream or cookies in the house right now.  I take one day per week to go off this nutrition program and eat some of my favorite foods without regard to calories.

For exercise I use an elliptical machine for aerobics for 30-40 minutes 3-4 times per week.  I do my physical therapist routine learned recently by doctors orders for stretching my back 3-4 times per week.  I also try to golf 2-3 times a week.  I am feeling better every day.  My stamina is improving.  My Rheumatologist  has me on a new medication that has my body feeling better than it has for years.

So all is well and I am losing weight again with gusto.  I realize it will slow to a 2-3 pounds per week pace, but I am getting closer daily to my ultimate goal of 199 having peaked at 280 pounds several years ago.

I still advocate a commercial weight loss nutrition program to help anyone who is new to losing serious weight.  I used Take Shape For Life and loved it for months while losing 50 pounds. Weight Watchers or Nutrisystem have worked for some friends of mine. 

I finally decided I could go it alone and became my own weight loss coach. by providing my own food.  I admit it was a struggle for a year while we moved from Alaska to Idaho but once settled it was time to finish the course and head toward 199 again. 

I'll keep you posted on my progress so hopefully it inspires others who need to lose weight.  Besides it helps me to know I have friends I am reporting back too.  Thanks so much for your encouragement.                    

New Found Motivation

New found motivation...my son Dan has lost 30 pounds in the past couple of months simply by walking "briskly" for about 45 minutes at lunchtime.  Once the weight started to come off he was naturally encouraged to make wiser choices for food and portions.  He weighs in weekly when he comes to our home for Sunday dinner.  He is down to 167 and looks great.  His wife Anne says he needs to gain a few pounds.  Awesome job Dan.   

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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