Accuracy Matters

Today I decided to find a location where I could have an accurate weight taken.  It's been quite some time since I stepped onto a scale that I could feel confident was calibrated and on target.  Sure, my bathroom scale serves its purpose week in and week out, but sometimes you need more accuracy than your bathroom scale can offer.

I made my way to Gold's Gym and had one of their trainers weigh me.  He also performed an InBody Body Composition Analysis - more about that in a second.

Good news - my weight was 170.4 pounds, down another 1.1 pounds from my last weigh in on the bathroom scale.

Unfortunately, there was some bad news.

The InBody test is a similar test as the Hydrostatic Body Composition Test, but not as accurate, so I need to take the results with a grain of salt.  However, even with a grain of salt one thing is clear - my FAT loss has slowed and my lean tissue loss has increased.

My last Hydro test indicated I had 118.4 pounds of lean tissue.  Today's InBody test indicated I have only 106.8 pounds of lean tissue, a loss of 11.6 pounds of lean tissue.  Pounds of FAT last time was 64.6 pounds.  Today's InBody test indicated I have 63.6 pounds of FAT, a loss of only 1.0 pound of FAT.

This is disappointing, but I have to remember what my life has been like since November - STRESSFUL!  I've had no time for exercise and the weight loss has been accomplished simply by a lack of appetite due to stress.

This is a much needed wake up call.  I can't let stress take over and now, with these results in hand, I'm ready to take charge again.

-- Kristin

Stabilizing

My last weigh in indicated I wasn't eating enough and was losing weight way too fast.  I had lost my appetite and had been unable to really eat anything.  The fast weight loss was an indication that I wasn't losing FAT. 

It's eleven days later and my weigh in today is 171.5 pounds, a loss of 1.5 pounds.  This is good news as it indicates I'm stabilizing.  I still don't have much appetite, but I'm continuing to down several protein shakes a day along with maybe one meal.  The stress in my life has not subsided and continues to impact my appetite, but I'm taking things a day at a time and trying to ensure that I get nutrition into my body.

Hopefully as time passes, the stress will fade, but for now, I'm just hanging on.

-- Kristin

Dealing With Stress

I'm dealing with stress these days.  Exponential stress.  Stress that seems to never end.  Stress that has racked my world and turned it upside down.  Stress that is chewing up my insides and spitting them out.  Stress... it's everywhere in my world.

To say I'm dealing with it, well, not sure if that's accurate or not.  I'm functioning, but my life has very little responsibility these days so functioning has been simplified as I only need to care for me.

My problem is that I've lost my appetite completely.  I'm not hungry for anything and am making myself eat.  Thank goodness for the protein shakes.

And my scale is confirming my lack of appetite.  This morning I stepped on and I'm down to 173 lbs.  That's 2 1/2 pounds lost in only THREE DAYS!  BAD, BAD, BAD.

I need to eat.  I need to get my life back in order.  I need to relax and embrace my circumstances.  But mostly, I need to eat.

Certainly 2 1/2 pounds lost in three days is not lost FAT.  There might be a hint of FAT loss in that, but I would gather more than just FAT is being lost right now.

So my goal now is to simply to stabilize.  I need to get on some sort of schedule again with regular meals and healthy eating habits.  I can't let stress take over my life just like I can't let food take over either.

I'm going to be okay.... this is my new mantra.  Now if I can just start believing it.

-- Kristin

Another Great Weigh In

Well, after going up for a while, stabilizing and then a small loss, I'm now back to serious losing.  My weigh in this morning has me at 175.5 lbs - a loss of 7.5 lbs - and a level that is lower than my previous low.  Woo hoo!

Now, I could go off and tell you about all the great things I've been doing to get back to losing, but I won't bull shit you - this loss is attributed to one thing and one thing only:  STRESS!

So - I'm back to losing and I'm very focused on me.  That's all good!  I know I'll be okay and, when it's all over, I'll have less FAT, too.

Stay tuned!

-- Kristin

The Right Direction.... Again

After several weeks of gaining, I've finally managed to "stop the bleeding".... this morning I stepped onto my scale and logged a loss - my first in quite a while.  My last official weigh in was 183 pounds, but on the day I had my second hydro test, I also checked my weight on my home scale - 186 pounds - YIKES!  I was up another three pounds for a total gain of almost ten!!

Today I'm happy to report my home scale is registering 183 pounds, so I'm going in the right direction.... again... and I'm happy to be back at 183!

It's been tough to get my eating under control these past weeks as I'm dealing (again) with emotional upset and food comforts me.

My latest emotional challenge is an empty nest, which was initally exciting, but now I feel as empty as my nest.  My solution:  fill my life with activities that will nourish my soul.  I'm a creative person so this for me means CREATE!

I've been sewing, playing my flute, painting with my watercolors, writing and, amazingly, I feel better about my life, which has taken my focus away from food allowing my FAT loss to resume.

I think there is something to this as whenever I feel fulfilled and happy with my life, I'm not nearly as interested in food as when I'm upset..

So what do you do to fill yourself up?

-- Kristin

Getting Dunked - Round 2

Finally, I've been able to get back to Fitness Wave for my second hydrostatic test to see how I've been doing losing FAT.  Since confirming my appointment, I've been nervous because I know I've gained back some of my previous losses, but it's better to know where you're at than to fret about what might be, so off I went for getting dunked round 2.

You'll remember from my last test, my weight was 192.0... today my weight on the same scale was 183.0, which is a 9 pound loss.  This trends to 0.5 pound per week lost.  Previous to my gain I had been trending around 2.0 pounds lost per week, so my gain here at the end has really hurt my average.  But I still have a solid loss on the record and that's something to celebrate as going in the right direction is what counts.

And of this 9 pounds lost, 6.6 pounds were FAT!  Most of the weight lost has been FAT and this is the best news of all.  I'm losing slowly enough that my body is actually changing and becoming more lean.  I did lose some lean tissue, 2.4 lbs to be exact.  This is to be expected as I'm not really exercising these days other than walking the dogs here and there and an occasional Pilates mat workout.

This is another take away from the test as my lower activity level has reflected in the daily calories I need.  With a couple pounds less lean tissue and several hours less exercise each week, I need to eat less than what I was eating before.

This is all good news to me as it gets me back on track and motivates me to stay the course as this course is actually working.

Last test, my body fat percentage was 37%... this test it's 35%... a 2 % reduction in four months, which means I'm winning this war against FAT.  Are you with me?

 -- Kristin

My First Gain

On June 7, 2009, I began this blog, weighing in at 198 pounds and a few months prior to that, I logged my heaviest weight ever: 204 pounds.   Since then until today, I've either lost or maintained with each weigh in.  Today, however, I've logged my first gain, weighing in at 183.0 pounds, a 6 1/2 pound gain from last month's weigh in.

Now before I go ballistic and blow a head gasket, let's be sure to pat myself on the back for going nearly five months in the correct direction.  This is undoubtedly a first for me as I've always been the yo-yo dieter - down 5 pounds, up 2; down 7 pounds, up 3.

And, I'll admit, this is no surprise.  Since my last blog post, my smallest jeans have grown uncomfortably tight, so I knew I was getting bigger.

But this is not a disaster - it's a wake up call!  I've fallen off my eating small routine and have indulged myself in extravagant goodies (around the clock) since arriving home to my husband, my kitchen and my new cookbook, Mastering the Art of French Cooking.  The key now is to remember all the principles I had previously conquered and get current with all of them.

First up: to track my daily consumption regarding calories.  Remember when we did this before? 

I'm also working to schedule my next hydrostatic test, which will tell me exactly how I've done these past months losing FAT and also give me an updated target for daily calories given my exact lean body mass.


The world is my oyster and I intend to continue my FAT loss journey all the while eating wonderful and delicious foods I truly enjoy.  Stay tuned for some exciting recipes I'll be sharing, all with appropriate caloric and nutritional content provided.  Are you with me?  :)

-- Kristin

Finally Home

After spending much of the past two months away, I'm finally home and enjoying all the comforts that come with being home: my husband, my own bed, the company of my animals and the joy of being in my kitchen.

Since leaving for my last trip, a new cookbook has arrived and already, I'm enjoying cooking from it.  The cookbook, Mastering the Art of French Cooking by Julia Childs, offers not only delicious recipes, but also wonderful instruction on cooking techniques.

Of course, the first question that comes to mind is how can I maintain my FAT loss while cooking and eating lavish dishes prepared with butter, wine and other delectable ingredients?  The answer is simple: FAT loss isn't about what you're eating, it's about HOW MUCH you're eating.

Have you ever been to France?  If you have, you probably noticed that French people are not fat... in fact, they are some of the slimmest people in the world.  How can this be given their constant consumption of rich French food?  Easy - they don't gouge themselves with portions the size of a basketball.  They simply enjoy small portions, which, frankly, is all you need to sustain your body with proper nutrition.

I'm convinced that Americans are obese not because of what they are eating, but because of how much they are eating.  Instead of constantly worrying about eating fat-free or low carb, everyone needs to pay attention to how many calories are passing your lips as this, more than anything else, will impact your FAT loss success or failure over time.

Also, now that I'm home, I'll be scheduling my next hydrostatic body fat test so that I can stay on track with my slow (and permanent) FAT loss... be sure to stay tuned and in the meantime, happy eating!

-- Kristin

Holding Steady

A quick post to let everyone know I'm holding steady at 176.5 pounds.  This is great news considering everything that has happened since my last weigh in.

Since getting on the scale in August, my father has passed away and I've traveled back to the east coast to be with family and to attend Dad's memorial service.  I had left my scale in North Carolina and, once I arrived, stepped on for yet another weigh in.

I was delighted to learn that even with all the stress of Dad's passing, my weight is holding steady.  I've not lost anymore FAT, but I've not gained any either.

I'll give myself a big pat on the back for that.... and, while I'm at it, a big HUG, too.

Life is hard these days, but... I'm holding steady.

Until next time...

-- Kristin

Eradicating FAT, One Person at a Time

Shortly after losing my job, March or April - I can't remember, I stepped onto the scale and weighed in at my heaviest weight ever (pregnant or not): 204 pounds. I was miserable at that moment in time and my weight was the best evidence around to prove it.

A month or so after that in mid-May, I attended a watercolor workshop and spent four days on a boat touring the Channel Islands. That trip cemented in my mind the need to finally win the war I'd been waging my entire life with "weight" and shortly thereafter, I created this blog and began what I was determined to be the very last time I set out to lose weight.

I'm happy to say that from that top weight of 204 pounds, I'm now 27.5 pounds lighter and to say I feel better about myself would be a terrible understatement of the truth - I'M THRILLED!

What's fascinating this time around is that I haven't ONCE felt like I was "dieting", obvious proof that my mantra from the beginning has worked! And though I'm not quite to my target of 26% body fat, I'm sure I'm well on my way to attaining that goal. Note: I'll be scheduling another body fat test asap!

But it's not enough to just attain this goal for myself. America is full of obesity. You don't have to travel far at all to see it. In fact, while staying in Tennessee, I read a newspaper article written by a woman from Knoxville that had tried out for the television show, The Biggest Loser. It was heartbreaking to read her story and even more heartbreaking knowing there are so many like her, both men and women, suffering just the same.

So - I'm stepping up my efforts to work with people - men, women, young, old, whatever - that want to lose FAT! I know what I've done can be repeated and the exciting news is that I have my first client.  Her name is Linda and she's going to be my first success story. Stay tuned as we get her up and on her way to losing FAT as we'll be following her progress here on the blog, too.

What about you?  Do you need to lose some FAT? It's okay to admit it... most of us do. Contact me via email and you can be up and on your way to losing FAT, too!

Are you with me? ... because I'm gonna eradicate FAT, one person at a time... stayed tuned!

 

-- Kristin

Another Weigh In

I'm trying to get back on some sort of schedule with my weigh ins...

This morning I stepped onto the scale expecting to log my first gain since I started this journey and, much to my delight, I was down another pound, weighing in at 176.5 pounds.

Delighted, you say? Well, let me just give a run down on some of the food I've eaten since my last weigh in:

1. Dinner out (alone) at O'Charley's Steak House, I put down an 8 oz filet mignon, baked potato with butter and sour cream, cheese and potato soup, strawberries, chocolate sauce and whipped cream and THREE glasses of wine!

2. Shoney's Breakfast Buffet - at least four times since my last weigh in... french toast sticks with syrup, eggs, bacon, blueberry muffins, etc, etc

3. BEER - I've had at least one beer (sometimes two) each night I was in the camper.

4. Chips and dip - leftover from when the boys were with me in the camper.

5. CASHEWS! My father and I used to go out together just to get warm cashews. Been snacking a bunch on those lately..

and the list goes on and on....

So, yes, I'm DELIGHTED I've lost yet another pound.

Pool side at big brother Mark's house.... ahhhhhhhhh..

-- Kristin

Finally, A Weigh In

It's been more than two weeks since I last weighed myself and to say my life has changed since then is a BIG understatement. I've left my home in CA and am now living in a camper in TN to be close to my ill father.

My eating habits have been sub-par, but I've been able to at least maintain the small meals ensuring that I'm not overeating during this incredibly stressful time in my life.

And you know what? I've been successful. My weight today is 177.5 pounds, which is seven pounds less from my last weigh in on July 19th. This brings my total weight loss to 20.5 pounds over the past 8 1/2 weeks for an average weight loss of 2.4 pounds per week. Right on target of my goal of losing 2 pounds of fat a week.

Even though I haven't weighed myself, I knew I was getting smaller. Over the past couple weeks, my clothes have been getting looser and looser and today's weigh in confirms this.

I'm really happy about this success. It shows me (and hopefully you, too) that even when our lives take a nose dive and everything seems to fall apart, we don't have to give in to emotional eating, sabotaging our efforts to lose FAT. I've also been able to maintain a level of activity with walking each day.

Life is stressful right now, but I don't have to let that cause me to overeat... and neither do you.

Are you hanging in there with me? I hope so..

Until next time..



-- Kristin

A Message From Ronda Gates

I'm thrilled to let everyone know I received an email from Ronda Gates, business associate to Covert Bailey. Ms. Gates found my Woman vs Fat website and saw I was using Covert Bailey's tracking sheet. She let me know that she showed my sheet to Mr. Bailey and his wife and other associate Lea Bishop.

WOO HOO!!! I'm doing the banana dance here in TN! After all the bad news lately, this was just the pick-me-up I needed.

Ms Gates: Thank you for taking the time to leave a comment!

Mr. Bailey - If you happen to stop by the website, let me just extend a warm welcome and thank you for all the wonderful information you published in your books and also distributed through your PBS programs. I've been a HUGE fan for years!

I'm still in Tennessee and my dad is still in ICU... for everyone praying, thank you. I've still not weighed myself since leaving CA for TN, but I can tell by my clothes I'm still getting smaller.

-- Kristin

Weigh In Delay

Since writing my last entry, I've left CA for TN to be with my father who is very ill and in the hospital. The boys and I are driving and will arrive today on the eastern side of Tennessee.

I did remember to bring my bathroom scale, which is packed in the camper, but I have to admit, weighing myself is the last thing on my mind right now. I did commit to this fat loss journey so once I can get to it, I'll weigh myself and post my weekly entry, but I'm sure I've lost a bunch this week as it's been difficult to eat anything with all the stress of my father's illness.

For everyone reading the blog, I ask for your prayers for my father, Frank, in Tennessee. He was hospitalized Monday and is literally fighting for his life.

Thank you to everyone for your thoughts and prayers.



-- Kristin

What I'm Eating

Over the past few weeks, I've had the chance to visit with a few friends following the blog and all of them ask, "What are you eating?" I thought I would use today to go through a full day's menu for me.

Now remember, I'm eating to feed 120 pounds of lean body mass and I'm averaging 3-6 hours a week of exercise activity.. I'm also trying to lose 2 pounds of fat a week. Considering all this, my total daily caloric intake should be 1688 calories.

I've divided this up into five meals a day, targeting around 330 calories a meal. This is a target, not a rule! And what I'm finding, the more I eat these smaller, more frequent meals, my stomach is adjusting and learning how much food it actually takes to properly nourish my body.

I've also added protein drinks to my daily menu - I'll be writing a full blog entry about that in the future!

Okay, so here's a day's worth of food:

7AM Meal 1: Protein Drink (I have this first thing in the morning - it has replaced my morning cup of coffee)

2 scoops protein powder (I like GNC's Amplified Wheybolic Extreme 60 in chocolate)
1-1/2 cups skim milk

Total cal: 321
Protein: 54 g
Carbs: 23 g
Fat: 0 g

10AM Meal 2: Light Breakfast - Egg Sandwich

1 egg (scrambled in Pam, hard boiled, or poached)
1 slice American cheese
1 slice high fiber whole wheat bread
1 cup skim milk

Total cal: 300
Protein: 22 g
Carbs: 32 g
Fat: 9.5 g

1PM Meal 3: Light Lunch

1 chicken breast, grilled
lettuce & tomato slices
1 cup skim milk

Total cal: 317
Protein: 40 g
Carbs: 18 g
Fat: 8 g


4PM Meal 4: Protein Drink

2 scoops protein powder
1-1/2 cups skim milk

Total cal: 321
Protein: 54 g
Carbs: 23 g
Fat: 0 g

7PM Meal 5: Dinner

1 3-1/2oz lean cut beef, grilled (steak/burger)
1 cup steamed vegetables
1 small baked potato
1 pat butter
1 T sour cream
Iced tea w/Splenda and lemon

Total cal: 386
Protein: 31 g
Carbs: 37 g
Fat: 11 g


This brings my totals for the day to this:

Total calories: 1645

Total for Nutrients:
Protein: 201 g
Carbs: 133 g
Fat: 28.5 g

This is good as it shows the majority of my nutrients are coming from protein and I'm keeping my fat under control.

Here's a tip for making meal planning easier: make "meal cards" with your favorite things to eat with the quantities, calories and nutrients already figured out. Use these to plan what you'll eat and what you'll buy at the grocery store!



Are you with me? :)

-- Kristin

Six Weeks Complete

Here I am with six weeks behind me and another weigh-in this morning. My weight is 184.5 pounds, exactly the same as last week.

Initially, I was disappointed. This could easily be an event that sends me flying off my wagon and straight into emotional upset followed by emotional eating. But before I go and spoil my efforts of the last six weeks, lets have a look at what's going on here.

First, I'm holding water. A quick look at my calendar (and a review of previous posts) tells me I'm again approaching the end of my cycle. The extra water is undoubtedly going to impact my weigh-in.

Second, I've had a great week exercising. I feel much stronger doing my Pilates routine and I've been jogging! Yeah, jogging! I've been able to add some wind sprints while walking and just this week I jogged up the monster hill in my neighborhood. A few months back, I could hardly walk up this hill! My body is getting stronger and, in doing so, probably building muscle.

Finally, I have to remember my weight doesn't always tell the truth. My size also has to be considered. Since being able to put on my jeans that I'd been using to gauge my size, I had not found another pair to use for this purpose. So off to my closet I went and way back in the back I've pulled a skirt and pair of slacks that are both too tight. I'll use them going forward to check my size each week.

Bottom line: my overall weight loss will not be in a straight line. And I need to remind myself my goal is not weight loss, it's FAT loss and my weight isn't always the best indicator.

To help stay motivated, I took some time to find a picture of me from earlier this year. I hit my heaviest weight shortly after losing my job. Well, I found a pic and I put it next to a pic I took yesterday and you can clearly see the loss of FAT in my face.



Now THIS is progress!

-- Kristin

Emotional Eating

It's hard to admit to myself, let alone the world, but I can devour a box of Vanilla Wafers in one sitting. All it takes is a little upset, anger or boredom. If there's no cookies in the house, I'll seek out ice cream or any other sugary, sweet snack I can lay my hands on. The point is that when you're feeding something other than your actual hunger, nourishing your body is not the goal - soothing your emotions is.

Emotional eating is the cause of thousands of pounds of excess FAT across our nation as recent studies indicate that 75% of overeating is caused by emotions. So if I'm going to win my war against FAT, I've got to get my emotions under control: a task that is easier said than done... but I will not be deterred!

The habit of emotional eating usually starts in childhood when we are offered some treat as a remedy to being sad or upset about something. This practice continues and is reinforced until we become adults, at which time, it's a habit we don't even recognize.

And that's the first weapon against emotional eating: recognizing it!

This seems pretty straight forward. If I'm eating for some reason BESIDES hunger, I'm emotionally eating. But to recognize it, I'm going to have be "present" and "aware".. I've got to be present in the moment I'm eating and aware of why I'm putting the food into my mouth.

I think for now, before I eat anything, I will ask myself these questions: Are you really hungry? and why do you want to eat?

Another tactic that can help with emotional eating is coming up with alternative activities to do when you're upset. Have a list ready, at least in your mind, of what you can do instead of eating. Take a walk, phone a friend, do laundry - something other than feed your face.

You might also try eating a healthy snack for your emotional eating. How about some carrot sticks the next time you're crying or upset? You'll still get the comfort of the food without all the bad-for-you calories.

Finally, if you know you won't be able to resist your comfort food, try then to eat it with moderation. For me, that means consuming only a handful of Vanilla Wafers instead of the whole box. If we eat slowly, we'll find that only a few bites of our comfort food are actually needed to provide said comfort.

Emotional eating - we all do it. For some of us, it's the sabotage that keeps us from having long term success in our battle against the bulge. But don't let it be yours... I know I'm not going to let it be mine anymore, sad, happy or otherwise.



Are you with me?

-- Kristin

Fifth Complete Week

Here I am again at the end of another week... this makes five since I started this war. This morning's weigh-in was great... 184.5 pounds. That's down 3.5 pounds since last week.

I could be worried that this is too much weight to lose in one week, but remember, I've been holding water the past two weeks and all that seems to be gone today. So I expect that this loss is part FAT and part water. I'll take it. Total weight loss to date, 13.5 pounds and she's doing the banana dance to celebrate!

But lately I've been thinking it's not enough to make this journey alone. Americans are literally dying of obesity related problems and I feel selfish keeping all my success to myself. It's time to spread the word - help has arrived.

Are you struggling with your weight? Have you been on and off diets your whole life? Would like to feel like you've found an answer that will work for the rest of your life? If you can say yes to any or all of these questions, well, welcome to my world. I invite you to join me as I blaze a trail out of this hell hole.

Are you with me? Leave me a comment or email me at kristin.cohn@yahoo.com. I'd like to help you win your battle against FAT, too!

And here's the thinner girl this week... I was feeling artsy fartsy... can ya tell?



Next up --> Emotional Eating... stay tuned!

-- Kristin

The Power of Pilates

Last Sunday when I stepped on the scale, I was almost disappointed. Then, I put on my jeans that had been too small for a very long time and much to my surprise, they FIT! I haven't lost that much weight, yet I seem to have gotten a lot smaller. What's going on here?

I think the answer lies in the power of Pilates!

Since declaring war on my FAT, I've been watching what I eat and doing lots of cardiovascular walking (up and down big hills). But I've also been doing a Pilates mat routine at home and, frankly, that routine is helping to reshape my body.

Have you ever heard of Pilates? If not, I encourage you to read the book The Pilates Body by Brooke Siler. This book walks you through a wonderful mat routine that can be altered for beginners or the advanced. Pilates can include lots of apparatus and expensive appointments with certified trainers, but it doesn't have to include all that. A Pilates mat routine at home will work wonders as long as your consistent!

Pilates focuses on strengthening your core muscles and aligning the spine. It also teaches breathing awareness and mind control over your muscles. It was developed by Joseph Pilates in the early 20th century and today has millions of people who practice.

I've been hooked on Pilates for years, but fell off of doing a routine regularly. Well I'm back on again for the past four weeks and I can already see the changes in my shape. My abdomen is flatter, my butt is tighter and lifted and my arms and legs more slender... and even though the scale seems to only register a 10 pound loss so far, fitting into my jeans lets me know my body is smaller!

The Pilates Body by Brooke Siler - be sure to check it out!



-- Kristin

Fourth Complete Week

Here I am at the end of my fourth week. This week has included stress, a holiday and visiting relatives. This interprets to lots of eating and drinking - especially alcohol. Needless to say, I wasn't looking forward to my weigh in this morning, but on the scale I did get. And much to my surprise I came in at 188.0 lbs... another loss to record! Only one-half pound, but given the amount of food and drink that has passed my lips in the past three days, well, I'll take it. This raises my total loss to 10 pounds since I started this journey, almost one-third of the way to reaching my goal of losing 35 pounds... and my average is 2.5 pounds lost per week - right on target for losing FAT.

Along with checking my weight each week, I'm also checking my size by trying on a pair of jeans that have been too small. Well, even though my weight loss was only one-half pound, I was able to put on my jeans and button them! I actually wore them today out to lunch!!! WOO-HOO!! This is a great accomplishment and shows the importance of not just gauging my loss by what the scale tells me. The success with my jeans today proves I AM getting smaller.

I'm patting myself on the back for yet another successful week.

... and here's the happy girl in her jeans today! :)



-- Kristin

Give Me Some Sugar, Baby

I confess - I have a sweet tooth. I love pie, cookies, cake, pastries. Just thinking about them makes my mouth water. Of course, all of these foods have one ingredient that helps to make them so delicious: SUGAR!

As Americans, we eat an ENORMOUS amount of sugar each year, about 156 pounds per capita annually. That's thirty-one 5-lb. bags of sugar per person, per year! Think about that the next time you're strolling down the grocery store aisle with the sugar bags... count them out, all thirty-one of them, and then think about ingesting all that sugar!

We don't get most of our sugar, though, from adding it to our foods. No, the majority of sugar that Americans eat is in their food and drinks already. The #1 culprit in America: sugary drinks, including everything from soda (Coca-Cola, Pepsi) to "fruit" drinks (Hawaiian Punch) to even so called "healthy" drinks (flavored water).

This is why reading labels is so important. You'll find sugar listed on the label under the carbohydrates - pay attention - some foods and drinks are nothing BUT sugar!!

I've been doing a great job keeping the sugar out of my diet by eliminating sugary drinks, reading labels carefully and not adding any sugar to my foods. But the last few days have been stressful and I'll admit to letting a couple sugary snacks cross my lips for comfort.... (we'll talk about emotional eating in a future blog post).

However, the fact I allowed myself a sugary snack isn't bad news and here's why: first, even though I had a couple sugary snacks, I didn't go over my total calories allowed for the day - discipline prevailed. Second, the snacks I had were very small portioned - a couple months ago, that wouldn't have been the case. So I consider this a personal victory.

But here is something I noticed: after a couple days of sugary snacks being included in my diet (even just a small amount), I felt like CRAP! When I was out walking, I could feel the lethargic impact of all that sugar running through my veins. It was quite dramatic and helped me get back on track by cutting those snacks out.

Bottom line: To win my battle against FAT and to feel good while fighting the battle, I'm going to have to keep cutting the SUGAR from my diet. That doesn't mean I can't ever eat a cookie again, it just means that moderation is the key along with knowing exactly WHY I'm eating that cookie in the first place!

Do you have a sweet tooth?



-- Kristin

Third Complete Week

I've arrived at the end of week three. It's been a stressful week. Along with getting into the mental game, I've also been handed a big package of stress. But discipline has seen me through and I've had another good weigh in this week: 188.5 lbs - down another pound this week for a total loss of 9.5 pounds!! Woo hoo!

Now, I could be thinking only one pound lost!, but that's okay. Remember what I learned last week - I can't lose more than two pounds of FAT a week. So dropping my weekly weight loss to a pound indicates that my body is adjusting to the lower level of calories and, hopefully, leveling off to what will be an average of two pounds lost FAT a week.

Something else... As a woman, I need to consider my monthly cycles and the fluctuations that can occur because of them. I tend to hold water as I approach the end of my cycle and I can feel the extra water today. I've also had quite a few salty protein snacks this week; the extra sodium could also be causing me to retain water. Needless, I can feel the water and it's going to impact my weight, but by next week, it should be gone.

Bottom line: we're going for a long-term, downward sloping trend line here so as long as I'm moving down over time, that's really all that matters!

And here I am today:



Are you with me?

-- Kristin

The Mental Game

It's not enough that I have a plan for the physical aspects of losing FAT. If it were, I don't think Americans would be struggling with obesity they way they are. There is definitely a mental aspect to losing FAT and today we'll look at what it's going to take mentally to keep me on track.

When I look at my own behavior and history, the first change mentally I need to make is the realization that I'M NOT ON A DIET!! Diet indicates temporary changes, which won't work for lifelong weight management. So first change for me is this mantra:

I'm not on a diet - the changes I'm making ARE PERMANENT!

This means I need some new eating habits and routines that I'm going to be able to live with the rest of my life... I can do this.

So how do you make permanent lifestyle changes that really last?

First and foremost, you have to apply discipline: training that corrects, molds, or perfects the mental faculties. This is where tracking the food I'm eating along with total calories comes into play. Over time, I will form new habits and learn the correct amounts of food to eat, but for now, I need to consider myself in training for my new lifestyle and meticulously apply discipline in these areas until new habits take root and takeover my eating habits.

What does discipline bring forth, though? I think in this instance I'll learn to have self-control over what I put in my mouth. The ability to say "no" to that gigantic brownie and have just a small square instead. The will power to kick crappy foods out of my daily diet and eat nutritionally dense foods instead.

Finally, once self-control starts to reign in my eating habits, consistency becomes key. I think most important with this is the realization that there WILL be times when I don't eat they way I should (think holiday parties). It will be okay to waver from my new eating habits OCCASIONALLY, as long as the majority of my eating is on track - consistency!

So four mental things to focus on if I'm going to be successful at not only losing FAT, but keeping it off for the rest of my life:

1. Stop thinking about the eating changes as a diet - instead focus on making permanent changes to your eating habits.
2. Discipline will be required to evolve into the new eating machine I want to become
3. Using self-control when presented with foods that usually cause me to overeat - learning to make better choices each day
4. Consistency over the long run will have me reaching my goal and maintaining it for the rest of my days!

Okay, so I'm in the mental game now... are you?




-- Kristin

Second Complete Week

Today is the beginning of my third week and my second weigh in.

This morning I'm weighing in at 189.5 lbs - another solid loss... This time five pounds! Woo hoo! That brings my total to 8.5 lbs lost thus far.

Now, I know with what I learned this week, this is not all FAT that I've lost. Probably some water and lean body tissue, too. But I'll take it!

Since completing my body fat test, I've been focusing on what I put in my mouth, ensuring that I'm eating a protein rich diet. I've also avoided sugar, white flour and "white" food items (potatoes, rice, etc). This seems to have aided my loss this week.

Since it is the start of a new week, let's review my goal, what I've accomplished so far and what I'm hoping to do this coming week:

First my goal. Originally, I had set a goal of losing 45 pounds, but based on what I learned this week, I've reduced that to 35 pounds and will focus on ensuring I lose FAT.

Second, I've lost 8.5 pounds since beginning this journey, a solid success to my efforts. I couldn't be happier or more motivated.

Finally, I'd like to continue focusing on my food ensuring that I'm eating enough to nourish my body properly while taking off the FAT!

So here's to next week!



-- Kristin

ps - Happy Father's Day to all the dad's out there... you are in my heart today!

Getting Dunked - Part 3

Today my full report from FitnessWave came and it was loaded with even more information.

The big take away from my full report was my daily caloric intake for losing weight. The report states that if I want to lose 2 pounds of fat a week, my daily caloric intake should be 1688 calories. Since kicking off Woman vs Fat, I've been targeting about 1400 calories as a max for each day, so I'm nearly 300 calories short of what my body needs.

Today I targeted eating 1688 calories - lean protein, high fiber carbs, low fat dairy - and I found I couldn't eat all the food allowed. Tomorrow, I'm going to make some selections a little higher in fat to up the calories with less volume of food and see how that goes.

It's the end of the day and I can tell by my clothes I'm smaller... and I'm not hungry!

I think I'm on to something!

Okay - so I've got my plan for the physical aspects of losing FAT... stay tuned for next time because we'll start talking about the mental and emotional sides of this battle.

Finally, I went and found an old pic of me from my youth - I'm going to use it to help me stay motivated in losing FAT!




-- Kristin

Getting Dunked - Part 2

I'm back from my dunking appointment and, boy, did I learn a lot! Thanks to Aeron at FitnessWave, I now know an accurate weight, body fat percentage, lean body mass percentage and a whole bunch more.

For now, I've only received my summary report, but by tomorrow I'll have a full report with much more data (guess I'll need a part 3, eh?).

So far, this is what I know:

Weight: 192 lbs. - my bathroom scale is several pounds heavy according to this.
Body Fat %: 37.1% - I'm carrying 71.2 lbs of fat around - twice what I should have
Lean Body Mass %: 62.9% for a total of 120.8 lbs. This is everything EXCEPT fat.

For women, 22% is used as the "ideal" - at 22% fat with 120.8 lbs of lean body mass, my ideal weight would be 154.8 lbs. That would have me targeting a weight loss of about 35 lbs... 10 pounds less than what I had set as a goal for myself.

Finally in my summary report is daily caloric intake to maintain my current weight: 2688 calories. According to Aeron, to lose FAT, I need to have a slight deficit from this - say 500 calories or so. Over time, that deficit in calories will be the key to losing fat.

Exercise is also important for maintaining lean body mass while losing fat, but food is the key and total calories is what really matters.

Stay tuned for more details once I get my full report tomorrow... don't you feel smarter already? I do...



Until tomorrow...

-- Kristin

Getting Dunked - Part 1

Since declaring my war on fat, I've decided I need to know exactly how much "fat" I'm packing all around and throughout my body. Knowing this enables me to pinpoint my caloric and exercise needs more precisely, giving me a better chance at succeeding in losing fat.

We can look in the mirror and try to gauge our body fat and we can also have skin caliper measurements taken. Neither of these methods, however, is very accurate. You see, we don't just carry our fat in the subcutaneous layer under the skin. We also carry fat deep in our abdomen around our internal organs and also throughout our muscle tissue itself. The only way to get an accurate measurement of all the fat throughout your body is to be measured in a water tank.

Luckily for me, I found a company, Fitness Wave, that has a mobile unit driving around northern California measuring people and it just so happens they'll be in San Jose tomorrow. So I've scheduled my appointment to get dunked. Follow this link for ten reasons for you to get dunked yourself!



Once I'm out of the water, I'll receive a full report along with recommendations on caloric intake based on the amount of lean body mass I have.

This type of testing works simply because the lean body mass (muscle, bone, tissue, tendons, ligaments, etc) sinks in water as it has little to no buoyancy. However, fat is very buoyant and floats in water. Thus, putting you into a tank of water and determining your water weight also enables calculating your lean and fat body mass percentages by weight.

I actually have no idea what my measurements will be tomorrow. I do live in a three story house and am constantly up and down two flights of stairs... that's got to be good for some muscle, eh? I guess tomorrow I'll know for sure.

My appointment is at 4pm PDT... stay tuned!

-- Kristin

First Complete Week

Today marks the beginning of my second week and my weigh-in for week 1.

First, the weigh-in for week 1: I did great - came in at 194.5 for a solid 3.5 lb loss for this week. I'm happy with that.... very happy, in fact.

Lastly, today is the beginning of a new week, which I think should be a time to reflect on my goal, what I've accomplished so far and what I hope to accomplish this week.

My goal is to lose 45 pounds in six months. I think that is realistic and I'm 3.5 pounds closer to that goal today. This week I'd like to accomplish seven days of tracking my eating (I missed two days last week). Tracking helps me stay cognizant of what I put in my mouth - something very important.

So there it is ... week 1. And here's a pic to mark the occasion... this was taken today ... by yours truly!



-- Kristin

The Beginning of a Plan

Well, I'm six days into my new war on FAT and so far, I'm doing pretty good. My plan for the past days has included two things:

1. Track the nutritional content of everything you put in your mouth including total calories, fat calories, sugar calories, fiber. This should bring my awareness way up of what's going in the shoot pretty quickly. I'm using Covert Bailey's Target Diet System... not really a diet at all, but a food evaluation system, which is perfect for my needs.



2. EXERCISE! Notice my battle is against FAT and not my weight. This is an important distinction. You see, it isn't all the elements of my body that make me FAT, it's just my FAT... case in point: want to lose a quick 20 lbs? Just cut off your head... get the picture? So since FAT goes away by being used as fuel in my muscles, my focus on Exercise is just that - MUSCLE. I've been walking to get some aerobic exercise, but not on a level service... I'm walking outside up and down hills, which causes you leg muscles to work harder. I'm also doing wind sprints (as much as I can) while walking - this will cause my muscles to tire more quickly, which should cause the building of more muscle cells, which will help me burn more fat in the future.

So that's the beginning of my plan... let's see where this takes me. Tomorrow morning is my first weekly weigh in... we'll see how my plan has worked this first week.

Stay tuned!

-- Kristin

Declaring War!

This morning I stepped onto my scale and found that my weight has ballooned to 198 lbs! It's not bad enough I'm unemployed, but I'm finding the lack of something to do coupled with the stress are frequently leading me to eat.

But this is it... I'm tired of being tired and "soft". I've lost a significant amount of weight three times in my life and I've always gained it back... this time I want it to be different... I want to finally win this battle.

So I've decided to declare war on my fat! Starting today it's me against my bulging pockets of accumulated excess!

No more... I'll call it woman vs fat this time... and I'm planning on winning.

And to show just how serious I am, here's my starting picture:

This picture was taken May 18, 2009.

Wish me luck or even better, join along and let's kick some FAT together.

-- Kristin