Baby Steps... Baby Steps... Baby Steps

In the famous words of Bob Wiley in the 1991 movie What About Bob, "baby steps get on the bus, baby steps down the aisle, baby steps..." 
Each time I try to loose weight I have more to loose than the time before. A few years ago I wanted to lose 30lbs, then 40lbs, last June it was 50lbs and now... 57lbs and it isn't getting any easier.  

When I started this journey I was at 187lbs according to my somewhat temperamental bathroom scale -so give or take several pounds. That is a  Body Mass Index (BMI) of 35.5 and is in the second category of obesity. That is not OK, it sucks! At a petite height of 5'1" my ideal body weight can range from 101 to 132lbs, even as high as 138lbs. 

Last October at the Food & Nutrition Conference and Expo in San Diego, CA I got the book, "The Small Change Diet: 10 Steps to a Thinner, Healthier You" by Keri Gans, MS, RD, CDN. I started reading the book on the flight home and I realized a major mistake I keep making time and time again; I make BIG  goals, I don't make SMART goals. 

SMART Goals are Specific, Measurable, Achievable, Realistic, and Time-bound. I was specific, the goal was measurable, at some point in time the goal could be considered achievable and I always had a time line, but I was missing a major component. My goals were never realistic. I didn't gain 50lbs in 6 months, I wasn't going to lose it in 6 months. I needed to start making small, realistic changes.
"
The Small Change Diet" byKeri Gans, MS, RD, CDN give the reader 10 small changes that make life long weight loss achievable: 

#1: Create a healthy eating schedule. 
#2: Brighten your plate, naturally with low-calorie fruits and veggies. 
#3: Think before you drink (sip, guzzle, or chug).
#4: Give your carbs a makeover. Choose whole grain and high-fiber carbs.
#5: Go easy on the “extras” and make savory swaps for old standbys. 
#6: Skinny your meat. 
#7: Eat the right kinds (and amounts) of fat. 
#8: Tame your sweet tooth and your saltshaker. 
#9: Share food and good times with advance planning—and without guilt. 
#10: Get moving - 30 minutes, five days a week.  

In the past 3 weeks I have taken many baby steps towards my goal. Each small change (listed above) is a baby step, and I am getting close to having all 10 in my daily routine. 

Tedious Task To Avoid Mindless Munching

According to the National Weight Control Registry, 3000 dieters whom successfully lost 30lbs or more of weight and kept it off for longer than a year had one behavior in common... Food Journaling.

It wasn't working out for 2 hours a day (or more)?
It wasn't only eating 12oo calories (or less)??
How can something so simple be the #1 factor in sustainable weight loss???
Well, Just think about it...

How often do you put something in your mouth - whether it be food, drink, candy, snack, or any number of treats this holiday season? You might be surprised at how often you engage in mindless eating, and as any dieter (past or present) can attest to, all the little things can really add up. 

Now to turn this into applied learning, I started my own Food Journal. I use the "Memo" application on my smart phone to record all the food I have on my plate before I eat it. 
Yep, that's right. 
I take the time to record all the food on my plate BEFORE I take a single bite!  Accurate measurements and weights are a must. 

Why not just write it all down at the end of the day or at least after your meal? Because, I won't (or won't want to) remember the random sugar cookie from the break room or the piece of candy from your coworker's jar of sweets. Also, it give me the time and opportunity to consider my portion sizes -as compared to recommended portions sizes or the manufacturer's nutritional label- and it reminds me to be mindful of a typically mindless act.

Technology makes our life easier, most of the time. If you can't write it all down, at least take a picture and write it down later. Camera phones make it easy to record your meals to better remember later. There really are No Excuses! 

So my log for today...

Breakfast: 7am

     Coffee with 2 T of Almond Milk

Lunch: 11am

     5.5oz sauteed spinach

     3.5oz diced red pepper
     3oz cooked brown rice
     3oz lean ground beef (pre-cooked wt)

     2 T home made Pico de Gallo

     2 T of avocado

     Water
Snack: 3pm
     1 Granny Smith Apple
     1 T Almond butter
     Water
Workout: 4:30pm 
Dinner: 6:30 pm
     8oz Enchilada (Chicken breast, spinach, black beans, and tomato sauce w/ spices)
     2oz roasted Corn and onions

Food Journaling... a simple, tedious task to help me avoid mindless munching :) 

Tastes As Good As Skinny Feels

 Day 1:  187 lbs

Kate Moss said, “Nothing tastes as good as skinny feels” but I disagree. 
I know that the best food for you can taste great and make you feel (and look) great too – and I am out to prove it!

To hold myself accountable I decided to write a blog, this blog. 

I will keep a food journal, post pictures, divulge indiscretions, chart my progress, share recipes and nutrition info, etc.

My Goal: Reach a healthy body weight and increased fitness level thru good tasting, good for you foods and a realistic workout plan.