The only reason I am sharing this is because I’ve had so many people ask. They did not start asking until about 6 weeks ago. Before then, no one seemed to notice; but over the last 6 weeks I think I’ve been frequently asked this question: “Have you lost some weight?” The observation is correct. I have lost 25 pounds.
The next question is “How did you do it?” Before I share the answer let me cover my legal obligations by stating that I am not a doctor or a nutritionist. I’ve had no training in the proper or healthy techniques of weight loss. By all means, if I share something that you think will help you, then please try it. However, if you have an existing medical condition or are taking medications, please contact your physician before trying these weight loss methods (see…I do pay attention to legal disclaimers).
It was last March. I went for my annual physical. The doctor weighed me, examined me, poked, prodded and then questioned me about my overall health. He then looked at me and said, “You are a healthy 40 something.” If his comments had stopped there I would have walked away with a smile, but he didn’t stop. He looked at me with no emotion and said, “You need to lose 30 lbs. I’ll see you next year.” He turned and walked out of the room. I think he said, “Call me if you need me” as he walked away. That was it. No explanation. No motivational speech.
My inner voice yelled, “If I’m healthy then why do I need to lose 30 lbs.?” I might have actually said something with my real voice, but he was gone as if he knew I would object. The next day I shared this encounter with a trusted partner at the church. This person is a friend. An advisor. A confidant. I thought he would tell me the doctor had lost his mind, but instead he looked at me said, “Yeah, you probably need to lose some weight.” I couldn’t believe it. I was looking for sympathy and found validation. It was on! I decided I was going to lose some weight.
Being a product of the 21st Century, I did what any reasonable person would do. I searched “weight loss” in the App Store. If you like options this is the way to go. I found a weight loss app for every day of the month. Apparently my desire to lose weight was not an isolated situation. I did not let the options overwhelm me. I began to read through the descriptions and finally landed on MyFitnessPal.
MyFinessPal is a calorie counting app with a huge food calorie database, but it goes one step further. It also counts how many calories I burn each day by counting my steps each day. The app notifies me when I’m not reaching my goal. It is free app.
After I plugged in my information, stated my weight loss goal and the rate at which I wanted to reach that goal, I simply started following the personal notifications (you do have to type in what you eat each day). After about 3 days of using the app I realized something needed to change. I could not burn enough calories just walking around the church and to the frig.
I have always exercised, but this app was notifying me every day with bright red letters that I was not exercising enough. I could eat less, but when I tried lowering my calorie intake enough to make the red letters go away, it would notify me that I was starving. I realized I had to start exercising and lower my calorie intake at the same time.
I started jogging. I have jogged on and off for years, but I’ve never really done it consistently. Here is the shocker: I don’t really like jogging. I do it because it is free. I jog 3 times a week…Monday, Wednesday and Friday. I have a love hate relationship with it. Listening to music and audio books is what keeps me sane.
One upside to this commitment of burning more calories is that I also started walking with Cherry. When the weather is nice, we walk. It is one my favorite things to do. Before the cold of winter showed up, it was not uncommon for me to walk and jog over 25 miles a week. During winter this will be hard to maintain. I will jog at the YMCA and walking will resume in the spring.
Even though I became more active, I still needed to reduce my calorie intake. I cut out snacks, getting seconds and closely watched my portions, but it was still not enough. One morning while eating cardboard that I called cereal, I discovered how many calories I was consuming. It dawned on me the “healthy” cereal I was shoveling into my mouth was secretly thwarting my calorie goals. I decided I did not need breakfast.
I know everyone says breakfast is the most important meal of the day, but honestly I haven’t missed it. Instead of eating breakfast, I drink water; and to change it up, some days I go crazy and drink a diet green tea. By the time lunch rolls around, I am hungry, but I’m not famished. I realize this might not work for you, but it seems to work for me. On the days I have a breakfast appointment, I skip lunch and drink water.
I told you at the beginning. I’m not a doctor or a nutritionist. And I was serious; if you’re thinking about trying what I’ve been doing and you take medications or have an ongoing medical condition, please speak to your doctor first.
I’ve been following this routine for 9 months and I’ve lost 25 pounds. Winter will be a challenge and the holidays will require some extra discipline. I’m going to keep going until I reach my goal of 30 pounds. Here are three things I learned:
1) It takes time to lose weight. I’ve been doing this for 9 months. With the app, I chose a moderately aggressive weight loss goal and it has still taken almost 40 weeks to lose 25 pounds.
2) No one actually said anything to me about my weight loss for 7 months. That means there were no outside voices of encouragement. Be prepared for that.
3) The first 3 months are the hardest. I practiced my new habits 3 months before I actually started feeling better and having more energy. Don’t give up too quickly when starting new habits.