Wednesday Diet Wisdom: Appetite Considerations

So are you full?

Do you notice it when you have had enough to eat, or do you let the appetite needle swing into the red before you stop eating?

Observe if you feel satisfied

Eating to fullness is not the way to drop excess weight.

True, each meal is a time of rejoicing, but it is also a time to reflect on what it is we desire from our food.

Summer produce is so good!

A good meal is fresh veggies and lots of air on your plate.

πŸ˜€ If you wish to plan your meals in advance, and the amounts you think you need, it will help you to enjoy your weightloss journey with less stress.

Interesting opinion

Tempting foods abound.

Plan your meal work, and work your meal plan.

You can do it! And so can I!

This radio gal loves to eat, but knows to quit when she’s had enoughπŸ’•

Wednesday Diet Wisdom: The Obesity Cycle

The ride to weightloss is difficult

Once you get fat, it’s a very hard trap.

I call it the obesity cycle: overeat, repent, repeat.

Once you get to a certain weight or a certain BMI, it can be very hard to change to get slim again.

For many people, getting fat only leads to getting fatter.

To make significant weightloss happen, it is clear that the solution to obesity is far more harder to achieve than prominent Weightloss Companies may promise, to say the least.

Yes, it’s true that exercise is the key to a healthier body, but so is what we eat on a daily and nightly basis.

Too many calories can make us fail in our quest to get fit and trim.

Today I am in the repentant phase of the obesity cycle.

For over a month I counted every little calorie that went into my mouth. Suddenly, counting calories began to be very tiresome.

So, after stepping on the scale at the orthodontist clinic yesterday, I saw that I was up 3 pounds because I recently quit counting calories.

I need to start counting my calorie intake again!

I had oral surgery yesterday and I’m kind of spent.

Keep fighting the fine fight and don’t let yourself get too fat.

If you’re already too fat, continue to get proper nourishment and lots of exercise, fresh air and rest, but continue to count calories and if you can stand it, be sure to get on the scale to check your weight.

If you fell off the weight reduction track, get back on-board

P.S. All diet advice by me is my opinion and does not reflect on any professional advice. Lose weight at your own risk.

Wednesday Diet Wisdom: Early Bird Exercise Experience

Brand new morning πŸŒ„

This morning I was up at 5:15am.

I planned on going to a 5:45am strength-training class at the Recreation center I’d recently joined.

When I got there I was surprised to see how many overweight, obese and over-50 ladies there were there. Not all were fat, however. Some looked great, and a few were younger than the rest.

I was thrilled there was a good turn-out so early in the morning.

But, I was frustrated with the look of the space. It seemed crowded.

I was not wearing a mask, and neither was anyone else!

Instead of jumping into the strength class, I got on a parallel elliptical machine to tighten my thighs, and then I rode a stationary bike that had a video game on it.

That was pretty cool.

I have an online membership included in my gym package and I have free weights at home.

Back home I did some stretching with the video to loosen up my shoulders and back.

It’s important to warm up before you exercise too.

Before I left for the gym this morning I made a cold caffeinated beverage. Ice cubes, oatmilk and a shot of espresso from my Nespresso machine.

It didn’t burn my tongue like the usual hot coffee I make every morning, but I didn’t think it tasted all that great.

I will start weight-training at home today.

As for my weightloss journey, I an thrilled to say I am close to no longer being categorized as obese.

Since I started in May I have dropped 12 lbs. I hope to drop another 12 pounds by mid-August .

Then I will no longer be classified as obese!

I look forward to the time when I will not be in the overweight category either.

I want to be able to be in the normal weight range again and dress up in cute retro-outfits like this.

Slim and trim goals

But, it all takes patience and time to make it to your goals.

And I always track my calories on my Samsung Health app.

Tracking my calories on my cracked smartphone as usual

P.S. All diet advice by me is my opinion and does not reflect on any professional advice. Lose weight at your own risk.

Wednesday Diet Wisdom: Don’t Get Dressed in the Dark

So today I had my bra on inside out and my pants on backwards!

I was dressing in the dark so hubby might sleep.

I felt this was an analogy for not eating blind.

You need to shed light on your nutrition and your physical condition.

I am sticking to my calorie-tracking, never exceeding 1450 calories a day, and raising my metabolism by weight-lifting and cardio.

My pants are feeling looser and this week I found my good measuring tape.

Good measuring tape

I plan to fill in my measurements chart tonight with the help of my husband. It always helps to have someone measure you. But, you can also do it by yourself.

Stats

Just like knowing your weight and size, (and how to get properly dressed,) knowing your calories and nutrition is important for weight reduction and getting healthier.

Plan your work and work your plan and do it for yourself!

Food and focus go hand in hand.

Eat right. Feel right. Look right. Dress right!!! πŸ™‚β€

Focus on good food

P.S. All diet advice by me is my opinion and does not reflect on any professional advice. Lose weight at your own risk.

Wednesday Diet Wisdom: What They Don’t Tell You

Food and drink are only two parts of the weightloss puzzle. There is more to it.

It’s amazing how many things contribute to your health and fitness.

For one thing, consider your metabolism.

Some people can digest certain foods better than others. Some people can burn more calories than other people can.

For those in the Western world, our high-fat and high-carb SAD (standard American diet) is the harbinger of many terrible diseases.

https://www.sciencedirect.com/science/article/pii/S0925443908001828#:~:text=Abstract,%2C%20metabolic%20syndrome%2C%20and%20diabetes.

Drastic dieting doesn’t help either.

Besides being unsustainable, your body might slow down your BMR (basal metabolic rate) because it’s afraid you are going to quit eating altogether. Then it will be really hard to lose weight.

The best way to increase your metabolic weight is exercise.

No one tells you about your fat mass, skeletal muscle, viseral fat, or bone mass among other physical metrics that affect your health.

You are a chemical marvel, and your body is an amazing and organic, ever-changing, ever-responsive constant companion who should be loved and cared for as long as you live.

Regardless of your shape and size, educating yourself about how your unique body is composed and how it reacts to nutrients and nourishments is vital.

I am still counting calories and I am beginning to lift weights to improve my BMR and get stronger, among other things.

Weight-training is great for overall health.

There is so much they haven’t told you about your wonderful self.

Take care of your body, support it, love it, nourish it and exercise it and your body will take care of you in amazing ways, especially as you get older!

I may not be skinny yet, but I love life and I love my amazing body now that I have learned more about it, and how to care better for it!

P.S. All diet advice by me is my opinion and does not reflect on any professional advice. Lose weight at your own risk.

Wednesday Diet Wisdom: Patience dear heart

It takes time to drop excess weight

I have been really working hard at focusing on my weight reduction.

I got myself a Galaxy 4 watch.

The app called Samsung Health tracks so many aspects of my weightloss plan.

It tracks everything from body fat to steps taken.

New Android Galaxy 4 “Healthy” Watch

Most of all it records and analyzes my sleep.

It even records me snoring, if and when I snore!

I highly suggest you weigh yourself daily.

But, be forewarned.

To permanently keep off weight you need to have a lot of patience. Good things take time.

Obviously, one’s weight fluctuates. In fact, it can swing anywhere from 1-3 lbs or more in a day.

But, if you’ve been a good person sticking to the plan of eating less calories and burning more fat through exercise and activity, you are pretty well guaranteed that eventually you will get trimmer and slimmer!

Black coffee helps cut appetite
Move it!

P.S. All diet advice by me is my opinion and does not reflect on any professional advice. Lose weight at your own risk.

Hubby and his Radishes

Hubby brought me in a handful of fresh home-grown radishes from our backyard garden.

So I grabbed one and ate it.

Tender and delicious. πŸ˜‹

Not bittter at all.

Lovely young radishes

Springtime is a lovely time of year.

Young radishes growing underground

I recently bought myself a Galaxy 4 watch and I thought there is no better photo to put on my new watch-face than hubby and his radishes!

Radish Time!!!

Wednesday Diet Wisdom: Lessons in the struggle

Sticking to it

I am on a weight reduction program I created, and I decided I will check in once a week with a post to let you know how it is going and any tips I might have learned along the way.

I am grateful to say I have stuck to my weightloss plan faithfully since I began on May 13th.

But it hasn’t been easy.

For example last night I had to work from 430 until 9 PM skipping supper. Suddenly I had a terrible craving for food.

This apple rescued me.

Instead of going for junk food I was happy to discover I still had an apple in my work bag.

Another thing that I turn to if I’m not drinking black coffee for a beverage is this.

Club soda and a maraschino cherry

Club soda has zero calories. A maraschino cherry has about 10 calories.

But there are not all those diet soda chemicals in a simple drink such as club soda with maraschino cherry.

One day I came home from work and I was famished.

The quickest thing I could think about was making a miso soup.

I sliced up the tofu, the mushrooms, garlic and grated some carrot and got some green onions from the garden. I boiled up the miso broth and threw in the vegetables that I had fried a little bit in Pam cooking spray. I let everything simmer for about 10 minutes and found the delicious soup so satisfying and delicious! πŸ˜‹

My steamer is always producing a good hot meal whenever I need something filling and hot like this Field Roast vegetarian sausage, zucchini, and cherry tomatoes dish with Herdez Avocado hot sauce.

Sometimes I will sautΓ©e the steamed veggies in a cast-iron pan with a small amount of oil, or cooking spray to brown them and make them crunchier.πŸ˜‹

Delicious hot and filling vegetarian fare

So it’s been over 16 days since I began my weight reduction plan.

I was delighted to see I have dropped 7 pounds already.

I did not subscribe to any weight company except counting calories and exercising daily.

I still have a very long way to go but I decided that this would be a healthy lifestyle from now on.

We all need to set boundaries in our life and counting calories works for me.

P.S. All diet advice by me is my opinion and does not reflect on any professional advice. Lose weight at your own risk.

A blood draw and Springtime beauty

This morning I had to have a blood draw for a glucose test.

The results were great!

It’s helpful to know your blood sugar or glucose levels.

Blood draw

I found getting needles (and/or shots) really bother me.

It hurts me so much!

But, sometimes it is necessary for health reasons.

I learned the hard way that it’s important to relax your arm every time you get a blood draw.

A couple years ago. I suffered a terrible strain in my forearm muscle tendon that was painful, and lasted for months.

Today, I exhaled to feel better, all the while shocked at the hurtful jab.

I forgot how much it hurt to get jabbed.

Today driving to the clinic everything was so beautiful. The sun was out and the grass was a lush dark green!

Glorious Spring colors!

I’m done with my annual physical, but it’s good to get an annual check-up from top to toe.

Keep calm and carry on.

Less self-loathing

Soy bacon, chili, egg, Sriracha, Poblano pepper & chedder for breakfast this morning

Yesterday I had to go to the doctor for my ankle.

I had a sprain a long time ago that never healed properly.

I had to get on the dreaded scale.

For most of my adult life I have been anxious about my weight.

There was a period when I was in college, when I was very slim and I never even thought twice about what I was eating and drinking.

I had enough movement and exercise in my life that my weight was not an issue.

I was a non-traditional student in my thirties and I had to park far, far away from my main college, the performing arts center.

After things settled down and I had some issues with car accidents and such, I put some pounds on.

From then it was terrible and I weighed too much, way more than I do now.

Me, today.

About six months ago, after a great amount of effort working on dropping 10 pounds, I decided to give it up.

I realized that although I wish I were tiny like before, unless I quit eating the way I do, I won’t be skinny.

I was plagued with guilt and self-disgust night and day.

Finally, I said to myself, I need a break from this emotional tumult.

So for the past 6 months I stayed away from the scale.

Yesterday I had to get on the scale at the clinic. It had been 6 months of freedom from worry about weight.

I really thought I’d gained too much weight and that I was way heavier than before.

To my surprise, that was not the case.

It seems all those years of anxiety were futile.

The conclusion I came to was this.

You can either get away with being fat and forget about it, or you can get on with losing weight.

Every day is a new choice and a new beginning.

Go ahead and be active and eat healthy, and try your best.

But let go of the guilt and suffering because it’s not worth it.