Methods -- Diet

I know there are lots of ways to do this: low-fat, low-calorie, low-carb, high-protein, etc. I don't think it can be disputed that calories are the most effective way of measuring food intake. I'll get into specifics of what those calories should be made up of (for me) below.

In the past, when attempting to cut calories, I've aimed for 1600-1800 calories a day. Since I tend to stray a little here and there, and 1600 always turns into 1800, I'm going to say 1600 is the ceiling. And we'll take that "extra" 200 calories per day and bank them for special occasions (kind of like how Weight Watchers gives you the extra points for wine and chocolate, or whatever your particular vices are).

According to the American Cancer Society's Web site, a "moderately active" 192-lb woman would need 3229 calories per day to maintain her weight (I believe this is called the basal metabolic rate (BMR). Another Web site gets more specific with age and height,  and tells me that I burn 2487 per day. Another still, says I get 2385. (By the way--these kinds of discrepancies could be diet killers. 800 extra calories a day could mean an extra pound and a half a week!)

Assuming the truth is closer to 2385, cutting out 785 calories per day translates into nearly 5500 calories per week. Since it takes 3500 fewer calories consumed to equal one pound of weight loss, we're looking at an average of 1.5 calories per week. A totally respectable rate of loss.

According to the American Cancer Society Web site, though, I'm probably considered more than "moderately active." I walk every day, not just 3-5 days a week, which is their definition of "moderate." In any event, I'll be doing more exercise, which can only mean more weight loss and general fitness.

In the past, my "diet" fare has generally been frozen, pre-portioned meals. I like the convenience of food that you can just grab and go with. But I have a few complaints/concerns with these. For starters, they're not that "healthy." White flour, sugar, etc. Second, they're not fresh. And third, you can actually eat so much more, for fewer calories, if you put your own meals together. Personally, I'd rather have double the vegetables and half the starch. I just like to eat a LOT of food.

So, when possible, I'll  make my own food. The past few days have had a lot of spaghetti squash (50 calories a cup!) and brown rice, tofu and vegetable concoctions. But I'll have to get a little more creative to keep myself interested for the long haul.

Another of my weaknesses is, I don't like to eat breakfast. Never really cared for it. But for the past few weeks, I've been eating breakfast casseroles. I made one last night that clocks in at less than 300 calories for a big serving, and since you make 8 servings at a time, you've got breakfast for the week. According to the New York Times article I posted earlier, one of the characteristics of people who successfully kept their weight off for more than a year, was that they ate breakfast. And I shall, too.

So, really, that's about it. 1600 calories. Mostly homemade, fresh food. Breakfast. Avoiding white flour and sugar (for the most part).

Methods -- Fitness

All right. So now that we've established WHAT I intend to do, let's talk a little bit about HOW I intend to do it. 
I joined a gym a few months ago. I've pretty much had memberships to some gym or another for the past 9 years or so. My attendance at said establishments tends to be all over the place. At times, I'm hardcore and I go and work out like crazy. When I get derailed, I can stay away for months at a time. And sometimes I go, but I'm just phoning it in. I'll walk on the treadmill for half an hour and go home. 


In November, I started trying to walk 10,000 steps a day. There's nothing strenuous about walking that much, it's just a matter of fitting it in. It basically amounts to adding about an hour of walking into what I'd ordinarily walk in the normal course of life.


I stuck with it mostly--averaging 8800 steps per day, or 13,000 five days a week. I ate pretty well for the most part, but slipped up between December 25 and Jan 1, and didn't lose a pound. (Didn't gain one, either!)


 So for January, I'd like to average the full 10,000 steps, plus strength training four times a week. What that means, specifically, is that, in addition to the walking, I use 5 machines to work my arms/chest twice a week, and 5 machines to work my legs/back/abs twice a week. 


Since I'd like to average 10k steps a day,  I'm actually aiming for 12, and coming closer to 11. I want to make sure that if I get sick or have to stay late at work, that I'm still on track. 


I'd like to start running again, but right now, at 192 lbs, I feel like it's not worth putting that kind of strain on my knees. It's something I would like to revisit in a month or so. And I think another challenge to revisit in February will be to add a class to my workout repertoire. 


My usual M.O. is to start something whole-heartedly,  see a small amount of success (3-4 lbs) and then back off (because clearly I'm doing so well, I deserve a break!) and then fall off the wagon completely, gain it back and say "What's the point??" I think it will be good to constantly re-evaluate the plan (both diet and exercise) and keep doing what needs to be done to keep it interesting. Saving running and a fitness class in my arsenal for later will help with any plateaus, too. 

Goals

I was sending a friend an e-mail, and I started laying out all my goals and strategies and getting into all the details of what I intend to do and how I intend to do it, when I realized...NO ONE CARES!!!

I know that sounds harsh, but seriously? No one wants to hear about what you PLAN to do. I know quite a few people who are always talking about their intended fitness and weight loss goals. But I've been hearing them talk about it for years, and nothing ever changes. I'm as guilty of this as anyone. So while I recognize the value of getting your friends' and family's support, I also recognize the value in shutting the eff up and just doing it.

The impetus for wanting to lose the weight is several-fold. First, obesity is (pun intended) HUGE in my family. On every side. I've known for years that, unless I work my ass off (literally), I will be facing the same fate as nearly everyone who has come before me.

Second, while I was reasonably fit as a kid and teen, for the past 17 years or so, my weight has been a theme: trying to lose it; trying to "be ok" with whatever I weighed; trying to maintain a healthy weight (for the brief time I WAS at one). I would seriously like to get myself where I want to be, and have learned enough from that process to keep it off. So no crazy diets, no dropping 10 lbs in 10 days. Just legitimately BECOMING healthy and then staying that way.

There's more, I'm sure. Looking awesome, wearing great clothes, being able to try zip-lining without worrying that I'll snap the cable and die a mangled mess in some rainforest.

So the optimistic goal is to lose 50 by June 24 (my 40th birthday), but the truth is, if it means losing it and keeping it off, I'd be fine with almost any steady weight loss (even if it takes a lot longer).

This article was extremely eye-opening and really brings home how honest we need to be with ourselves about what it takes to lose weight and keep it off. (It's long, but totally worth it.)