How did you do it?

Great question that isn’t as simple as it first seems.  There have been many things that factored into my ability to lose weight and actually keep it off this time around.  Number one, in addition to God’s help, is therapy.  I found a great therapist who is very knowledgeable in working with people with eating issues.  I saw him regularly for 4 years.  It was a slow, often painful, but totally necessary process.  I’m not saying this is what everyone needs, but it is what I needed.

Second, about 2 years into therapy I started Weight Watchers on-line only program.  I had attended meetings before, but this time I wanted to do it on my own.  I would rather spend time at the gym than at a meeting.  Again, this is just me.  So I follow the WW points system.  I’ve had to make some adjustments over time (with the help of a nutritionist) due to my heavy exercise, but overall it’s still what I use.  I write down (on the computer) every single thing I eat, every single day.  I probably always will.

I have some Core Beliefs that guide any decisions I make about my health and weight loss.   Number one is that I consider health first and weight loss is number two.  These often go together but not always.  We all know people who have been on a crash diet -- heck, most of us have tried it ourselves.  This is not healthy.  I would rather be a bit heavier and healthy, than skinny and unhealthy.  So, if I’m truly physically hungry, I eat, even if it means going over my points for the day. 

My second Core Belief is, don't do anything today that you can't maintain forever.  I think it's unrealistic to give up carbs (it's not healthy either, but that's a topic for another time) or any other major food group.  Plus, are you really never going to eat cake again? 

How did you get started?

Like an alcoholic, I hit a low point emotionally.  I knew I had to do something about this huge problem that was taking over my life.  Also heart disease runs so strongly in my family, and I wanted to live long enough to see my children grow up.  Again, starting therapy was the beginning of my road to a new life.

What does a typical day look like for you?

I eat about 1,600-1,800 calories per day.  Some days are more than that, some days less.  My goal is to get the most “bang” for my points “buck” so I rely heavily on lots of fruits and veggies!

A typical menu might look something like this:

1 c Fiber One Honey Flakes

1 c milk

½ c Fiber One original

1 banana

Light Yogurt smoothie drink (post-exercise)

1 bowl light Taco Soup (beans, no meat)

¼ avocado

salsa

1 cup melon cubes

1 c fat free yogurt

1 c berries

15 nuts

1 salmon fillet with teriyaki sauce

steamed broccoli

sweet potato

100 calorie bag 94% ff kettle corn

1 Skinny Cow ice cream sandwich

I exercise 5 days per week, usually 1.5-2 hours per session.  This is cardio machines, weight lifting, classes like Spinning, Kickbox, etc., riding my bike, running, or swimming.  I try to do some form of strength training 3 days per week and cardio in some form all 5 days.  It changes depending on the time of year and what I’m training for.

What are some of your favorite foods?  Any good food finds?

The longer I have continued on this new healthy way of eating, the less I eat processed foods, what I call “healthy junk food” – baked chips, 100 calorie packs, etc.  I try to mostly eat plain, unprocessed, wholesome foods.  There is a place for some of the lighter junk foods, but it’s a small part of my diet.  I relied on them pretty heavily when I first started, and I still use them for treats once in awhile.  I just find I am more satisfied with some yogurt and fruit, compared to the 2-3 little cookies that might come in one 100 calorie pack.  Also, I find it easier to justify pigging out on baked chips, whereas I might steer clear of the fried kind.

Some favorite food finds:  Fiber One bars, Western Alternative Bagels and Pitas, Cabot 50% less fat cheese (available at my Sam’s), all Kashi products, Amy's foods.

Do I have to exercise to lose weight?

Simply, No.

I lost the first 40 lbs with no exercise at all, and I was still losing.  The way to lose weight is to eat fewer calories than you burn.  My problem is that I like food, so if I wanted to continue eating more, I had to start exercising.  Besides the guilt of knowing I should, that's pretty much the only reason I joined the gym!  It took a good year of working out for me to really start feeling the benefits too.  Now, I love exercise.  I start climbing the walls after about 2 days go by of no activity.  It makes me feel fantastic!