What’s in a number? For those of us on a weight-loss plan, plenty. And it’s funny how that number on the scale can affect us in odd and unexpected ways. In a perfect world, a less-than-expected weight loss would motivate us to “work the plan” more effectively the next day, week or month, right?
But let’s get real. Sometimes when I feel like I’ve been exercising, drinking enough water and eating healthy meals, and then the number on the scale doesn’t agree, I don’t get pumped. I get frustrated, and sometimes I’m even tempted to trash the whole plan and order a large combo pizza.
So I had to keep a close eye on myself this month after only losing 2.4 pounds the first month on the plan. Having you to along for the ride definitely helped! Despite my frustration, I made these changes this month:
• I tried to make my daily water intake a bit more interesting, so I’ll keep it up: hot herbal tea, ice water with lemon, sparkling water with lime.
• I said no to wine for now. I enjoy a nice glass of merlot with the hubs (especially while watching my new favorite sit-com, “Modern Family) now and then. But I realized that two or three glasses a week were adding up, calorie-wise (and messing with my sleep). So I decided to substitute a cup of chamomile tea with lemon. I’m sleeping better — and you can’t beat the calorie difference.
• I filled the house with fresh fruit instead of ice cream. Chubby Hubby (no, not you, Randy) is no longer in the house to tempt me. If I want ice cream badly enough, I go out to an ice cream shop with the family and I get a one-scoop cone (and enjoy every bite). It’s not the occasional cone that was doing me in. It was the two-scoop bowl of ice cream, eaten at my desk while I worked, that was becoming waaay too much of a habit. Out of house = out of mouth. Now I’m more likely to grab an apple (sliced, with a tablespoon of peanut butter for a protein boost) or a banana when I need a snack.
• I got away from this computer (get thee behind me, Facebook!), got my butt out of the chair and walked more, which seemed to give me more willpower to stay away from junk food. There’s something about exercising that makes me not want to blow all that good effort on potato chips. What about he weather? Hey, if it’s not a blistering heat wave, a blizzard or a downpour, bundle up and go for it! I love taking long treks through the snow in Yosemite National Park when my family visits in the winter. The crisp air and gorgeous views keep me pumped and moving forward. And walking at a good pace helps keep me warm. (The big challenge: ordering herbal tea after my trek and not hot apple cider with whipped cream!)
This all seems to be working, because I broke through into the 130s this month. Woot!
Weigh-in #1: 147 (my starting weight)
Weigh-in #2: 144.6 (lost 2.4 pounds total)
Weigh-in #3: 139 (lost 8 pounds total)
This next month, I think I’ll try jogging a bit instead of just walking. In her book, Small Changes, Big Results, registered dietitian and Food Network star Ellie Krieger talks about walking for fitness: “Many walkers are happy continuing to walk for fitness,” she says. “They make their walks more challenging by increasing their speed or distance, or they add hills or inclines to work harder.” Others, she says, get bitten by the running bug and decide they’d like to try jogging or running instead of walking all the time. (Of course, with every exercise plan, you’ll want to check with your doctor before starting.)
Krieger suggests beginning by walking a bit to warm up. After 5 or 10 minutes, begin to run slowly for a minute or so. Then walk for a minute until you catch your breath. Run again for a minute, then walk for a minute. Maintain this routine for 30 minutes.
When you run, your head should be up, your chest lifted, arms relaxed at your sides. Don’t let your head and shoulders hang forward as you tire; maintain proper posture. Try to run heel to toe (where your heel strikes the ground first, then you roll onto your toes to push off), Krieger recommends. And try to make your steps light. If you’re “slapping” the ground, try to lighten it up a bit.
“Depending on how you feel, you can increase your running sessions from 1:1 (running 1 minute, walking 1 minute) to 2:1 (running 2 minutes, walking 1 minute) and so on” as you become more fit, Krieger says. Work up to 20 to 30 minutes of easy running time.
What do you plan to do differently this month? Take up jogging? Ban certain too-tempting foods from the house? Try some new-to-you flavors of herbal tea? Drop us a letter to the editor and let us know your favorite weight-loss tips. We’re all in this together!
Kathy Sena is a freelance journalist specializing in family-health issues. Her writing has appeared in the Los Angeles Times, Newsweek, Woman’s Day and many other publications. Visit her parenting blog, Parent Talk Today, at www.parenttalktoday.com.
