Dot to Trot

My world is expanding as my butt is shrinking!

Archive for the category “Weight Loss”

Final 40 Fat Challenge

March 19 weigh inThis morning I stepped on the scale for the first time since January. I expected to gain weight back from my week-long fast (usually half comes back). Turns out I kept just 2 pounds off. As a ‘glass half full’ gal, I’ll take that.

So I’m officially stepping on the scale once a week. I’m tracking my food consistently once again. The wine is officially out of the house. For the foreseeable future, eating out is over with.

Funny how exercising regularly improves your mental focus. I know exercise doesn’t help with weight loss. It’s all about building strength, improving cardio and balancing hormones.

Most importantly it clarifies choices.

Battle Of The Final 40 Begins
Stepping on the scale I start my new journey – getting to a healthy level of body fat.   I know focusing on weight is dumb and doesn’t do any good. I need to focus on reducing my body fat while maintaining/building muscle. It was those fat cells that went wonky on me and caused the cancer after all.

I’m using the same calculations I made back in August when I figured out my ideal body weight.   For the sake of sanity I’m calling this challenge “The Final 40” since the balance of lean body mass and fat pegs my ideal weight at 165.

That doesn’t mean 165 pounds is my maintenance weight. Before cancer came a knockin’ I was dealing with a nasty infection due too excess skin (sigh…those were the days).

I’m looking forward to those days once again.

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A Calorie Is Just A Calorie, Right?

No, it isn’t true: A calorie isn’t just a calorie. The quality of the calories is far more important. Need proof?  Here’s your tweet of the day courtesy of Dr. Ted Naiman (if you don’t follow Dr. Ted’s tweets you really should).

tweet-of-the-day

 

 

Can’t Sleep? Try Sleeping Under the Stars

camping-in-dolly-sods

Besides being fun, camping can reset your circadian rhythm. I always sleep better in a forest.

Having issues falling asleep at night? Just not getting in your full 8 hours of shut-eye?  Try a weekend in the woods…seriously.

I’ve written before about how a good night’s sleep is critical for weight loss. Unfortunately modern technology is disrupting our sleep patterns.  Thankfully there is a possible solution:

Go camping. Read more…

Wanna Lose Weight? Break Your ‘Groundhog Day’ Loop

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You want to lose weight? Then stop your own Groundhog Day loop!

My favorite film? Hands down Groundhog Day. It’s the closest thing to a perfect movie. What’s not to love? Bill Murray plays pompous TV weatherman Phil Connors sent to Pennsylvania to cover Punxsutawney Phil’s forecast, but gets caught up in an endless time loop living Groundhog Day over and over again. It’s anyone’s guess how many times he lived that day repeatedly (I say decades!), but after indulging in further destructive behavior, he final starts to re-examine his life and figure out what’s really important.

Besides being an awesomely funny movie, it hits home with me because I saw a little of myself in Phil Connors’ situation.

I was caught in my own seemingly endless Groundhog Day loop: Read more…

Proof Eating Out Isn’t Great For Your Waistline

jan-22-weightAs expected I gained weight back after my 7-day fast. However, I think I could have minimized the weight gain if I didn’t miserably fail at my other monthly challenge – giving up alcohol for 30 days. I broke my fast with a birthday dinner and that included wine. OK, not a biggie. I made it to my birthday. So why not celebrate, right?

Well, it didn’t stop with the birthday. The next day we met up with friends we haven’t seen in ages. And the wine flowed.

The next day I didn’t have time to go grocery shopping so we went out for dinner…and I ordered a glass of wine. Soon we’re going out to dinner nearly every night for the last two weeks, which means a glass or two with dinner. Ugh!
Read more…

2017 Health, Fitness & Weight Loss Goals

jan-7-weight

My 7-Day Fast to make sure my cancer is gone for good is over. I’m down 12 pounds. Now it’s time to set my health, fitness, weight loss and fun goals for the year.

My 7-Day Fasting Challenge is over and I feel great. I broke fast last night during my belated birthday dinner. Chilean Seabass and fresh greens never tasted so good. During dinner I started noodling about setting some goals for the year.

And I have many for the year. I think that’s because half of 2016 was consumed with my cancer diagnosis.  But now I’m cancer free and my focus is on reducing my risk for other diseases and building strength. Weight loss, as usual is the great side benefit.

Dot’s 2017 Health Goals Read more…

Top 10 Reasons My Weight Loss Resolutions Always Failed

What is the #1 resolution people make on the 1st of January each year? Weight loss. Unfortunately 88% of those resolutions don’t even make it out of February.

I have made my fair share of failed resolutions at the start of each year. Always vowing that this year would be different and I’d finally lose weight. After careful thought, here’s the 10 reasons why my weight loss resolutions always failed.

Savor The Victories No Matter How Small

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Post-surgery victory this morning. I can officially fit back into my skinny jeans!

Since surgery I’ve dreaded trying on my skinny jeans. Mostly because of pain. Abdominal surgery isn’t fun and thanks to the hysterectomy, it takes my body a long time to rebound. Everyday at 2:00 p.m. my waist starts bloating and the area around the incisions start getting sore. At that point off go the yoga pants and on goes the oversized cotton dresses.

Once I could start wearing pants again, I’ve stuck mostly to yoga pants. Soft and stretchy, what’s not to love. I also never got around to tossing out my size 16 jeans. They are big on me, but at least there is comfort around the waist.

But those 16s, nearly 4 months post surgery, helped me put off the inevitable. Sure my yoga pants are size 14, but they do stretch.  I’ve put off trying on my pixie pants or skinny jeans (the Holy Grail for us fatties).

With the stress of recovering from radiation, dealing with menopause and the 10 extra pounds, the last thing I wanted to do was add another thing to worry about. But putting it off just added to my anxiety. In the back of my mind I knew I’d have to try getting into my regular clothes. The anxiety was there, I just chose not to recognize it.

Well this morning I opened my closet and realized I need to do some laundry. The only pair of pants left hanging were my size 14 skinny jeans and pixies. I have a lot of errands to run today. And on this cold, windy morning a dress just doesn’t cut it. It was time to bite the bullet.

With the slightest of  hops and jumps, I got them on. The big bonus was buttoning the skinny jeans without sucking in my gut (woot!!).

I know that I’ll rip them off in a few hours, but this was a victory and I’m going to savor it.

Weekly Weigh-In: My Pity Party Is Over!

oct-1-weight

My 3 month sabbatical from stepping on the scale is over. Thanks to a lot of self-pity and too many sugary desserts, I’m up 10 pounds. Time to kick my LCHF way of eating into high gear.

Sometime during the last few months I made the decision to cut myself some slack and not worry about stepping on the scale. Since I was dealing with my cancer diagnosis, giving up on the idea of getting pregnant, surgery, radiation treatment and recovery, the last thing I needed to focus on was stepping on the scale every week.

Of course that meant I probably wasn’t as diligent with my diet as I should have been. Oh, sure, I always cooked low carb, high fat foods. But we ate out a lot and I wasn’t my diligent self. And more often than not I’d order desserts — something I never do.

I fell into the old habit of rewarding myself with food.

But I wasn’t really rewarding myself. I was feeling sorry for my lot in life. I justified those tasty sweets with the idea that it was “OK to live a little … I have cancer, after all.”

Ugh!

I really felt the wrath of my bad eating decisions. And I don’t mean the 10 pounds I put on. Read more…

Weekly Weigh-In: Eat More, Lose A Pound

weekly weigh in June 12

Yay! Down nearly a pound. And I did it by eating more meat. LCHF eating really does rock.

I’m just 2 ounces shy of losing a full pound this week. Not too shabby considering I made it a point to eat more this week. That puts my total weight loss at 141.1 pounds. The 170s are within sight!

But the real bonus this week was saying goodbye to my sweater. I no longer feel like I’m freezing all the time.

I bumped my protein back up to 6 ounces a meal (I cut it back to 4 ounces sometime last year). Not only did the cold hands and feet disappear, but I had a lot more energy and stopped snacking between meals.

If I added more protein to my diet, did I cut back on anything else? Nope. I still kept my daily net carbs under 20g. As for my fat intake, that’s still around 65-70% of all my daily calories.

I don’t count calories but of course My Fitness Pal tracks them. I’ve gone from eating 1400-1500 calories a day to eating 1600 -1800 calories a day.

So yes, I ate more calories and lost weight. Perhaps our bodies are more complex than the simple theory of eat less, move more. I’ll post more on this in my upcoming review of The Obesity Code this week.

When I decided to cut back on protein, my body essentially responded by turning down my thermostat. My resting metabolism slowed and I got cold…real cold. My energy level dropped and I had the focus of a gnat. And it is certainly one reason why I’ve stayed in the mid 180s for a year.

Yet I thought feeling cold, my brain fog and lack of energy was related to the weather — the winter blahs and all the blasted rain we had. Nope, my body wanted that protein back but I didn’t listen.

That goes to show you that no matter your success, you can still miss little (and not so little) signals from your body.

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