Sheryl's Weight Loss Journey

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"Nothing to do but do it"

Exercise & Fitness

Exercise has become an important part of my life over the past few years. I firmly believe that it is important to a healthy mind as well as a healthy body. It boosts the spirits and the metabolism at the same time.

If you are just starting out - start slow and easy. If you haven't exercised in awhile, starting out with very short walks is the best way to go. Every week, slowly add additional minutes to your walk . Once you have built up to 20-30 minutes, increase the intensity by walking fast for 1 minute, then a slow pace for 5 and repeat. Slowly add additional high intensity minutes. Many very fit people use walking as their primary excercise - don't discount the power of a good brisk walk!!!

I also highly recommend water aerobics for people of all fitness levels. The water feels good, takes stress off the joints and the work out can generally be done at your own pace. A good class will include stretching, aerobics and strenth components. I have found that my flexibility has increased quite a bit due to water aerobics.

As you become more fit, you may want to include increase the intensity of your work outs and even include weight training in your routine. I have some favorite fitness related books that you can check out to get more information.

Update - Now that spring has arrived, I have incorporated walking again as a daily activity. I try to walk before work and at lunch too. It is often just for 20 minutes or so, but it really lifts the spirits. I am still using the Cross Trainer (aerobic excercise equipment) at the YMCA twice a week for a higher intensity workout. I am also doing the weight training circuit a couple of times per week. I am doing my own yard work this spring so I count that too! My goal is to earn at least 10 activity points per week and so far I have been exceeding my goal.

 

 

"Perfection is not required - only commitment"

Tips


Support:

Seek out support from a weight loss group, friends, family and even online friends. Sometimes people who have seen us try and fail too many times have a difficult time being supportive without becoming "diet police." We are each ultimately responsible for our own health, but it is imparative that you find a friend to celebrate the successes and comiserate when things go rough. I get much support from an internet forum dedicated to people with 100+ pounds to lose.


If you bite it - Write it!!!:

Journalizing is a major contributor to my weight loss success. Self honesty and accountability, even when I screw up is the only way I will really learn to change my eating habits.


Drink Water:

For me, giving up my heavy reliance on diet pop has made it easy to get the water in. It really is better for you!


Avoid Deprivation:

Avoid Deprivation - I have done many deprivation diets in my lifetime and am done with that!!! All it got me in the long run was more weight. Break the deprivation/binge cycle by eating what you like while you learn portion control and slowly change habits to a more healthy lifestyle.


Increase Activity:

Move more, even if you don't "work out." Little things like taking the stairs, or parking at the far end of the parking lot increases your activity. Some people start by just marching in place when the commercials are on TV - it doesn't matter what - just find something that fits with your lifestyle.


Make Changes Slowly-And Don't Expect Perfection!!!:

Thin people don't do everything perfectly 100% of the time either. It does not have to be all or nothing, this thinking has been my downfall so many times in the past. If you are just starting out, pick one thing to focus on like recording your food intake. Once that is comfortably ingrained as a habit, focus on adding one more step to your lifestyle. We all want overnight results, but the reality of the situatin is that to maintain weight loss, permanent changes must be made. If it takes longer, you are still ahead in the long run.

 

"Whether you think you can or you think you can't, you are right"

Recommended Books


The Emotional and Mental Side of Weight and Food Issues:
Feeding the Hungry Heart, Geneen Roth
Healing the Hungry Heart, Geneen Roth
When you Eat at The Refrigerator, Pull Up a Chair, Geneen Roth
I will admit that I don't exactly find Roth's books to be page turners, in fact I don't think I have ever read one cover to cover. They are books that I go back to though, and read little bits here and there. If you are an emotional eater, you may find her insight useful.

Thin for Life, 10 Keys to Success, Anne M. Fletcher
I first read this book several years ago. I didn't follow the eating plan, but the 10 Keys to Success are wonderful - 1# Believe That You Can Be Thin for Life kinda says it all! I always enjoy reading about real life people who have successfully maintained weight loss.

The Road Less Traveled, M. Scott Peck
While this is not a weight loss related book, it was life changing for me in many ways. The first time I read it, did not impact me much, but I picked it up a few years later and I was ready to hear the words. This book was the beginning of the inner journey that has made the difference in my life.

Fitness and Exercise:
Make the Connection, Bob Greene & Oprah Winfrey
I really like this book alot. Greene explains some of the "whys" behind metabolism, benefits of water and exercise etc. in a way that is easy to understand. I have not incorporated all of his recommendations into my routine, but the part on "intensity" made me realize that I wasn't pushing myself as hard as I could. Over a period of a few weeks, I followed his advice on measuring intensity and could tell that it made a difference. Oprah is always terrific, her honesty about her very public weight struggles are a little painful to read because it hits pretty close to home.

Strong Women Stay Slim , Miram E Nelson


Terrific book explaining the benefits of exercise and of weight trainging in particular. Some of the information contradicts Bob Greene since he prefers aerobic workouts over weight training, but even so it is very useful information. You will be shocked to find that 25% of the weight lost when dieting alone is lean tissues and not fat! She advocates slow weight loss combined with physical conditioning.

Getting Physical, Art Turock
A workbook to help you get motivated to stick with regular exercise. Helps the reader identify the internal excuses and rationalization that have prevented a committment to physical activity.

 

 

 

"Failing to plan is planning to fail"

Links

www.dottisweightlosszone.com A really great site packed with Weight Watchers information: points value for foods, restaurant info, recipes, a downloadable weight loss calculator and Dotti's very inspirational weight loss story.
www.3fatchicks.com A slick site filled with Weight Watchers points values, recipes, etc plus other weight loss information, links to personal web pages, chat, forums, book and product reviews. This one is a must visit.
www.weightwatchers.com The official Weight Watchers web page with recipes, chat and forums. The 100+pounds success forum has been one of my main sources of inspiration!
http://www.mountaineers.org Mountaineers are a great organization if you live in the PNW and love the outdoors!
 
 
 
 
 

Home || My Story || Goals || Weight Loss & Reflections || Exercise & Fitness || Tips
Recommended Books || Links || Email Me: zazzygrrl@yahoo.com