7 Steps to Weight Loss - Do You Agree??

I found the below somewhere. I read it and it really makes sense to me. I want all who read this to see the words "daily weigh-ins are key." So, I'm not as obsessive compulsive...okay, I am. Well, I do vacuum the floor 4 to 5 times a week. You guys know already, I'm a Geek.

7 Steps To Weight Loss
By Michael O'Shea Published: January 13, 2008

1. BUY A SCALE To change your body, you need to know where you stand. A recent study by Brown University Medical School showed that daily weigh-ins are key. (First thing in the morning is best.) Use the number as a way to track your progress. A realistic goal is a weight loss of 1 to 2 pounds a week. I AGREE WITH THIS BUT MAYBE THAT'S BECAUSE I ALREADY AM DOING IT.
2.CLEAN OUT YOUR CUPBOARDS Toss all those naughty little goodies that might prove too tempting when you’re tired or hungry. Or put them at the back of the cupboard or refrigerator so you won’t be faced with them every time you open the door. And divide large bags of snacks into single-portion baggies or buy prepackaged 100-calorie options. THIS IS ANOTHER ONE I AGREE WITH. AT CHRISTMAS I FINALLY HAD TO THROW AWAY THE WALNETTOS. YES, WALNETTOS. MY MOTHER BOUGHT ME A THREE POUND BAG AND I PROCEEDED TO EAT AT LEAST 2 1/2 POUNDS BY DECEMBER 27TH!! IF MY HUSBAND BUYS THINGS LIKE RED LICORICE, CERTAIN PASTRIES, ETC. I ASK HIM NICELY TO PLEASE HIDE THEM FROM ME... IT ACTUALLY WORKS AND I FORGET ABOUT THEM. NOW, IF I REALLY WANT TO FIND THEM, I WILL. WHAT'S UP WITH THAT?
3. KEEP A JOURNAL Write down your weight each day, plus everything you eat. You’re the only one who has to see this—so be honest. Estimate the calories of each entry as you write it down. (Find out the number of calories in everything you eat. Visit nutritiondata.com.) I WOULD BE SOMEWHAT LOST IF I DIDN'T TRACK WHAT I ATE EACH DAY. I CAN GUAGE THE POINTS OF MY FOOD CHOICES PRETTY WELL AND I ALWAYS HAVE MY POINTS SLIDER WITH ME - ONE IN MY PURSE, ONE IN MY CAR, ONE IN MY DESK AT WORK AND ONE IN MY KITCHEN. SEE, I AM OBSESSIVE COMPULSIVE. ALSO, CHECK OUT RONI'S WEIGHT WATCHEN PAGE. SHE HAS A TABLE THAT YOU CAN USE TO PRODUCE A JOURNAL YOU CAN POST IN YOUR BLOG.
4. TELL EVERYONE Sit your family down and tell them your goals. Be clear that losing weight is important to you and that you would appreciate their support. A weight-loss buddy also can improve your chances of success. If you don’t know anyone who fits the bill, consider joining an online support group. SO, REASON WHY WW WORKS MAYBE? MY FAMILY IS PEFECTLY AWARE OF MY DESIRE TO MAINTAIN MY WEIGHT LOSS. I THINK IT'S REALLY IMPORTANT FOR THEM TO BE IN YOUR CORNER.
5. EAT SEVERAL SMALL MEALS A DAY It’s natural to be a little hungry during the first few days of any diet. Remind yourself that it is just a physical sensation, and you can handle it. Still, any diet that leaves you hungry all the time will lead to overeating. Many people find that having five or six small meals a day works best for them. WOW, SOMETIMES WHEN I'M BUSY I DON'T EAT ENOUGH WHICH SOMETIMES LEADS TO ONE OF THOSE "OUT OF CONTROL" MOMENTS. OK, NOT MOMENTS, SOMETIMES HOURS. OK, OK, NOT HOURS, SOMETIMES DAYS..... I CONFESS, I CONFESS. SEE THE WALNETTO COMMENT ABOVE.
6. GIVE YOURSELF TREATS If you deprive yourself endlessly, you’ll end up going on a world-class binge at some point. Consider adding a treat to your daily or weekly plan, but pay attention to portion size and calorie count. A 1/2 cup of low-fat ice cream or three pieces of chocolate can work as long as you limit yourself to that. AGAIN, I DO THIS. OVER AND OVER AGAIN. I TRY NOT TO GIVE IN TO THE SUGAR CRAVING AND, BAM, IT HITS ME. I START SCARFING THE DRY CEREAL, GRAHAM CRACKERS AND ANYTHING ELSE NOT NAILED DOWN OR THAT MY HUSBAND WON'T NOTICE IS MISSING. YES, I SAID THAT. I DON'T WANT HIM TO KNOW THAT I AM EATING HIS COOKIES OR HIS CANDY. WHAT WOULD HE THINK? ME, EATING THINGS I'M NOT SUPPOSED TO. THIS IS THE FAT BRAIN TALKING. MAYBE IF I WERE TO EAT A FEW PIECES OF CHOCOLATE NOW AND AGAIN THE SCARFING WOULDN'T HAPPEN.
7. START AN EXERCISE PLAN Besides burning calories, exercise also builds muscle and boosts your metabolism as you progress. One of the best things you can do is walk. Invest in a pedometer and aim for a goal of 10,000 steps or more a day. It’s the only number you want to see go up, up, up! I KNOW, I KNOW. PLEASE GET OFF MY CASE. HONESTLY, I KNOW THIS ONE IS RIGHT ON, DEAD CENTER. I NEED TO WORK ON THIS ONE. I DON'T HAVE ACCESS TO A GYM THAT IS OPEN WHEN I WANT TO EXERCISE. I KNOW, WHAT AN EXCUSE. I DO HAVE A WEIGHT MACHINE AND TREADMILL SITTING BEHIND ME. IN FACT, I JUST TURNED AND LOOKED OVER TO MAKE SURE THEY WERE STILL THERE. GUESS WHAT, THEY ARE. I KNOW WHAT I NEED TO GET BUSY WITH.

So, there you have it. What do you think?

Here's the journal:
Thursday, January 31, 2008
Morning
4 Tbsp fat-free creamer - 1
WW Apple Cinnamon Oatmeal - 2
1/2 cup Fresh frozen organic blueberries - 0.5
Subtotal 3.5
Midday - I know this is a weird one. Remember the sugar craving above. I was trying not to give in but kind of bended.
3 oz clementine - 0.5
1/2 serving Hulk with marshmallow bits cereal - 1
4 frosted mini wheats - 0.5
1 SF Jello - 0
Carrots - 0
WW Caramel Cake - 1
Subtotal - 3
2 Vegetarian Bubble Up Pizza 6
Fresh Green Beans with Molly McButter - 0.5
Pretzel sticks (12) - .05
Pudding - 1
Subtotal 8
Food POINTS values total used 14.5
Scale Today 117.3
Exercise - Sigh, See Above

I Think I Live in Siberia

Well, it's really Colorado but feels like Siberia today. By the way, it's still winter in case you were wondering. It was blowing and snowing so hard today that you couldn't see anything but white. Great for a bride but not so great out your window!!! My OP has been good. So far this week I have been on target and the scale did show me a little improvement today. I'm posting a journal and a recipe.

Wednesday, January 30, 2008
Morning
4 Tbsp fat-free creamer - 1
6 oz Vanilla nonfat yogurt - 1
1/2 cup Fresh frozen dark sweet cherries - 0.5
1 Tbsp Multigrain Hot Cereal - 0
Subtotal 2.5
Midday
1/4 cup Fat-Free Cottage Cheese - 1
3 oz clementine - 0.5
1 1/2 oz pineapple - 0.5
1 cup carrot(s) - 0
1/2 serving Hulk with marshmallow bits cereal - 1
(the dog really wanted some cereal so I had a handful or so - lame, I know)
Subtotal 3
Evening
2 cup romaine lettuce - 0
1/8 cup fat-free packaged croutons - 0.5
10 sprays Balsamic breeze spritzer - 0
2 Vegetarian Bubble Up Pizza 6
Subtotal 6.5
Snacks
Curves Strawberry Granola Bar - Quick-added food - 1
1 item Sugar-Free Banana Nut Muffin - 1
Subtotal - 2
Food POINTS values total used 14

Scale Today 117.6

Exercise - No Go
Lots of water though!

I said I would post a recipe for Chicken Parmigiana Over Spaghetti Squash. Here it is.

4 chicken breasts - 4 oz each
1/2 cup seasoned breadcrumbs (I used italian)
2 tsp italian seasoning
salt and pepper to taste (I also added a little grinder garlic salt)
4 tsp olive oil
2 cups tomato sauce
4 Tblsp marinara sauce
3 cups spaghetti squash, cooked

Preheat oven to 350 degrees. Coat an oven proof dish with cooking spray. Mix breadcrumbs and seasonings in a large zip lock bag. Throw in the chicken and shake to coat. Meanwhile heat the olive oil in a large skillet over medium heat. Add chicken and cook until lightly browned on both sides. Set aside. Place the spaghetti squash in the oven proof dish and pour the tomato sauce over it. Sprinkle with 1/2 of the cheese. Place browned chicken on top of the cheese and top each breast with 1Tblsp of marinara sauce. Sprinkle with the remaining cheese. Bake for about 20 minutes or so or until bubbling and cooked through.

My calculation is 6 points per serving. But the serving is quite large because of the magic spaghetti squash. Always check points depending on your ingredients, as they could change.

Enjoy!

I'm A Geek!!

Ya, you read it correctly, I'm A Geek!!! I am so excited that me and the husband have finally finished our guest bathroom. Yes, painted cleaned and ready for action.. Well, that's probably not the kind of action you really want. Sorry, I just couldn't resist that comment. Here are some pics.

Anyway, just had to share that. As I said I Am A Geek because I'm so excited about a bathroom!!

Well, now about the task at hand. Weight Maintenance/Weight Loss. I have now had two really good food days. Not so much on the exercise but, one step at a time. As Katieo commented. I live in Colorado and it's January... what do I expect??? By the way, it is snowing like a maniac outside as I type this post. Just to show you the amount of snow, here's my dog, Dudley, relaxing in the "snow mountain" outside our house.

This is Dudley standing at the door to come in after playing in the snow! He's kind of a weenie...

Now, about that OP. Shhh... I have been doing really great and don't want to jinx it. As I said, two full days of On Program. I'm hoping for the scale to show my hard work soon. Maybe tomorrow???

Scale Reading this am 119.7 (not real impressive to me)

Points 17 (not very hungry today)

Goal for tomorrow - to stay once again OP and to exercise.

I made a great Chicken Parm over Spagetti Squash and will post the recipe maybe tomorrow.

Just Another Monday

Isn't that a song? Well, that's how I feel about today, just another Monday. Blah. Yes, blah. I had a great weekend, not so great food wise but great overall. Accomplished many things, went to a movie, grocery shopping, balanced the checkbook. Just nice. I have done okay with food today and have had quite a bit of water. However, I'm not feeling good about myself. Just not feeling like I have it together, you know what I mean? I am a control freak and I just feel like my relationship with food right now is out of control. I bought candy at the movie this weekend (something that I hardly ever do because I know I will eat the entire giant box), more candy at the store, didn't exercise Sunday or today. I need to shake it off or I feel like I will continue down the road I've been down so often. I need to do something, but what? I don't want food to rule me. I need to remember that I need food to live, I don't live for food. How can I get that across to myself?

I Have to Argue with Myself!

What I mean is that in the morning, while it's still dark and cold, I have a conversation with myself about whether to get up or stay in bed. The getting up is the exercise part and what I converse with myself about. I had someone tell me once that if you just put your feet on the floor in the morning, the rest will follow. Why is that so hard? I don't mind exercise. I haven't been doing my ususal outside walk/run because of the weather but the treadmill is okay and works to get my heart pumping, especially with my Ipod attached to my ears. So, why do I try so hard to talk myself out of just putting my feet on the floor??

Here's the journal:

Breakfast

WW Yogurt with 1/2 cup frozen cherries and 1 Tblsp of Multigrain
Oatmeal 1.5
Fat Free Creamer and 2 splenda Vanilla packets 1

Lunch

Western Alternative Bagel with FF cream cheese and cucumber slices 2
Carrots 0

Dinner

Turkey Mini Meatloaf, salad, side of beans, zucchini and carrots 5

Snacks

Clementine, Curves Bar, Mints 3

Total 12.5

Exercise - Nada as I talked myself out of putting my feet on the floor
Morning Weight 118.7

Taa taa for now.

Do You Love or Hate Weekends?

Well, a new day and we are nipping on the heels of the weekend. Yeah!!! I love and hate weekends. The love part is, of course, you don't have to work, duh.. You can sleep in a little, be a little lazy and maybe have coffee in bed (my kids are grown and the only baby I have is a 70 lb golden retriever, Dudley, who, I will admit, occasionally has coffee in bed)! The hate part is it's also the time for work at home. Cleaning, laundry, bill paying, grocery shopping. Does anybody else hate these things sometimes or am I the only one? Any ideas on how to make it better?

Here's my journal for Wednesday, also stepped on the scale this am (I've seen better). I need to explain the scale number to you because some of you will think, "What the heck is wrong with you, I would love to have that number on the scale!" Well, I am not a large person. I'm 5'/5'1" give or take. So, there's really not a lot of room in between the head and toes for extra "puff" if you know what I mean. I have to be extremely accountable to myself to stay where I need to be to feel good and be healthy. My WW goal range is, I think, 106 to 132 for 5'1". My ideal weight is 112. But I am having a hard time shaking these additional 6+ pounds. I know it doesn't seem like much to some but to me it seems sometimes insurmountable. I know, stop whining and get it together. So noted. Here's my journal.


Daily Journal 1-23-2008

WW Vanilla Yogurt w/ ½ cup frozen cherries and 1Tblsp Wholegrain Instant Oats (this is so good, the frozen cherries make parts of the yogurt frozen and the oats add crunch) 1.5
Coffee with 4 Tbsp Fat Free Creamer and 2 Splenda Vanilla Tubes 1
FF Cottage Cheese with a Clementine, fresh pineapple and craisins 2
Carrots 0
Curves Strawberry & Cream Bar 1
WW Quesadilla, Salad and Green beans 5
Rice Cakes 2
Cinnamon Disks 1
Total 13.5

Exercise 25 minutes on bike (25 walking brisk and 10 running) 2
Morning Weight 120.00

All for now.

Journal and Short Ramblings

Well, one day down and many more to go to get back on track. But, one day is one day, right??? Below is my journal . Wondering, do I have to be perfect in my weight loss efforts to be successful? It seems like my mind set needs perfection. Anybody else feel that way?

Tuesday, January 22, 2008

Morning

4 Tbsp fat-free creamer - 1 point
1 packet Instant Oatmeal with Apples & Cinnamon - 2 points
1/2 cup Fresh frozen dark sweet cherries - .5 points
2 packet Flavor blends for coffee, mocha - 0
Subtotal 3.5

Midday

1/8 cup sweet red pepper(s) - 0
1/4 cup Fiber One - 0
1 oz Pouch premium chunk chicken breast - 1
Salad with Feta and Craisins - 0
Subtotal 1

Evening

1/3 cup Marinara sauce, store-bought - 1
1 tsp Three cheese Italian - 0.5
1/8 oz pignolias - 0.5
1/8 cup fat-free packaged croutons - 0.5
3/4 oz bread - 1
Ravioli - Quick-added food - 3 (see photo )
Subtotal 6.5

Snacks

2 1/2 oz clementine - 0.5
Curves Strawberry & Creme Bar - Quick-added food - 1
1 serving Slim a Bear Ice Cream 2
Subtotal 3.5

Food POINTS values total used - 14.5

Activity
10 min jogging - 1
15 min walking, brisk - 1
Activity POINTS values earned - 2

Could Be Like Christmas All Over Again!

Check out Roni’s new contest! I can win a Nutrition Smart Scale from Eat Smart and so can you! Click here for details!

Too bad I'm going to win.... Just kidding. I do hope I win though... Ahhh, Christmas all over again!!!

Good Day Off - Bad Day Off

Well, I was successful on Friday. Got outta there with only one piece of pizza and two small glasses of wine. Yeah!! We had a great time and I was good. I also had a great Saturday with a trip to my favorite place, Starbucks, for a Skinny Mocha and Applebees for a small Cesar salad (dressing on the side) and a WW portion of their wonderful French Onion Soup. A glass of wine to top it off. No dessert and no desserting my on-plan day. Now, comes Sunday. Not as successful. It was a day of cleaning, tons of laundry, more cleaning, you get the picture. I started munching and just never stopped. Maybe I was rebelling against the cleaning - is that anything like rage against the machine??? Today, office was closed and I chose to stay home (even though I really could have been working). I was very busy painting and finishing a bathroom me and the husband have been working on for several months. It's an extra bath we only use for company which is why we can continue to work on it for months and months. Anyway, it felt good to get it painted and pictures hung and all put back together. Well, I waited too long in the day to eat and when I finally decided I was starving, I starting munching on this and that and every time I would tell myself, enough. Well, it seemed like the whole evening was more than enough. I feel like I made bad choices and ruined all my hard work on Friday and Saturday. Oh well, I can't dwell on what has happened. Tomorrow is another day with a blank journal waiting with my name on it. I am going to do my very best to keep on track, drink my water, eat my veggies and track. Tracking is the only way I can keep accountable. Anybody else feel this way? Oh, I'll post a picture of the bathroom soon. Have a good evening.

My Very First Post

Well, here I am, entering the blogging community. I have been working on this since the first of the year and if you can tell from what I have, it's not much. Oh well, you have to start somewhere. Just like losing weight and maintaining. You have to start somewhere. I have been reading Roni, Carolyn, Anne and Molly and Katie blogs for months and finally decided that I needed to join in. I also need to say that since the first of the year my eating has been all over the map. No, make that the globe of the entire world. I know that the holidays are over and have been over. I do have one excuse, my husband's birthday on the 12th but does that give you the leeway to eat chocolate cake (frosting made with 1 pound of powdered sugar by my Mother, yes, I said 1 pound of powdered sugar)? Apparently I thought it did because I ate way more than I should have. The sad thing was I also made a WW cake. Do I take a sensible piece and move on? Noooooo, I don't. Okay, I'm whining and I don't want my first post to be whining. So, let's talk about today. Let's call it a Fabulous Friday so far. I've had exercise, quite a bit of water and measured and input all my food into the online journal. Great so far, huh? Well, a friend called and wants us to go over tonight to eat pizza and drink beer and wine and play games with another couple. Sigh. Can you spell disaster? Now, I'm not really a pizza freak. I will eat it and it tastes great but I don't go seeking it out if you know what I mean. So, I'm going to try to be as sensible as possible and eat a moderate piece of pizza, drink a moderate amount of wine and just try to have fun without worrying too much about where I am with food right now. Believe you me, food really likes me as I can feel it adhering to my thighs. Probably the chocolate cake. Maybe I should have just rubbed it on my thighs and avoided chewing! Help me get through this, please...