Breakfast - 1 container of SF Yogurt with granola mixed in
Lunch - 2 chips & salsa, a taco salad (just ate the grilled chicken off of it) and a small portion of quacamole (we went out for lunch to Mexican)
Dinner - 5 little mini sugar free brownies - the new girl scout ones, 1/2 cup of salad, 1/2 cup of popcorn - I know (where is the protein?) Had a bad problem tonight with just putting stuff in my mouth - see notes
Exercise - Treadmill (PM) 50 min, 359 calories, 2.48 miles, speed varied 3.1 to 3.2 mph.
Notes - Didn't weigh this morning:clap2: - I was glad I had enough will power to stay off the scales - I dont ever want to see 200 AGAIN, so I'm waiting until I know I'm down to the 190's before stepping on my scale. Hopefully by Monday I will feel skinny enough to step on them.
Okay - I noticed tonight I was eating every time I turned around, was I hungry NO. I figured out tonight that I must work on this "grazing". I need to not eat just because its "dinner time", but wait until I'm actually hungry I think. I'm not sure why I was eating, I think it was out of boredome, or just the need to put something in my mouth. I will be making a conscious effort to not graze and not just put JUNK in my mouth.
Okay, I got my fill, very tight. By wednesday night, I could not swallow my own saliva. I ended up sleeping sitting up Wednesday night, I thru up all night. Thursday came around and it only got worse, I was violently throwing up this time, I could not swallow my own saliva. I was trying to hold off going to the hospital until at least Friday morning, I really wanted to wait until Monday.
Well, by Thursday evening, I was so sick, I felt so bad, my head was hurting with the worse migrane I had ever had. I went to the ER, I was filling out the paperwork, and realized, I couldn't remember what month it was, I couldn't even remember my middle initial. I was seeing green spots and very dizzy. I knew something was wrong. They get me back to the ER room and tried to get some IV's started and my veins kepts blowing, they said they had to admit me because I was so dehydrated.
They finally were able to get an IV started and I spent the evening in the hospital throwing up all night. They finally gave me something that helped calm my stomach and gave me some demoral for my severe headache. This morning my doctor showed up and took some of my fill out. OMG, instant releif! I could feel the saliva go thru. He wanted to take my entire fill out, but I begged him to leave some in. He was going to bring me downto 2.0 cc's, but he went ahead and left me at 3.0 cc's. I was at 4.0.
He said he wants to give it a good 2 weeks before I get another fill to give my stomach time to heal. I've learned a valuable lesson, DON'T GET TOO TIGHT! Being too tight is miserable and can cause lots of damage. Fortunately, my band was not damaged, however, I am really swollen and have to stay on mushies for a day or two. Now, I have to try and get some restriction back.
I had pretty good restriction before I got this fill, but I figured since I didn't have to take small bites of food, maybe I needed a teeny bit more of a fill. Well, .2cc's pushed it way over the edge, I should have left well enough alone. But stupid me, had to see how much tighter I could stand it.
Anyhow, I am glad I went ahead and went to the hospital, they said there was no way I would have made it until Monday, and maybe not even until Friday, I was already having some bad signs of sever dehydration. I couldn't believe just after 1 day it could do so much damage to my body. My potassium was also dangerously low they said. So my IV's wer filled with potassium as well.
I'm so gald I'm home and feel so much better and now I can enjoy the rest of my weekend.
The good knews, I didn't pig out on Thanksgiving, lol.
My activities for Wednesday 7/23/08
I started another BFL challenge on Monday, it is 84 days and I'm hoping it will get me back in the grove of exercising.
Today was the lower body workout, I went to the gym and gave it my all. My knee just wouldn't let me do some of the stuff, and when I felt pain, I had to stop because I didn't want to damage it further. I was afraid pushing myself/my knee/ would cause a set back, so I held off on some of the stuff I wanted to do
Quads - leg presses
Hamstrings - lying leg extentions, straight leg dead lifts
Calfs - calf raises
Abs - ab crunches with 10 lb weights, and inclined sit ups
Menu
bfast - cottage cheese mixed with yogurt
snack - 3 strawberries
lunch - whole wheat tortia, 3 oz chicken breast and hot pace picante sauce
snack - necterine
dinner - 3/4 cup of pinto beans
wt - didn't weigh, trying not to focus on the scales for the next couple of weeks and really focus on feeling better and exercise.
Well, my restriction is staying pretty good. I have loose days, and I have tighter days. It even changes from meal to meal. Some mornings, I just stick with oatmeal, this morning, I woke up starving, so had to eggs over medium and 2 slices of bacon. Normally, I would only eat 1 egg.
Last night I noticed I was hungry and very lose around 7pm, but then around 9, got very tight again. Strange. But its something I've learned to accept and deal with.
Eating has been going great, sticking with my proteins first, exercise, not so good. I know what I need to do, so just need to quit making excuses and DO IT! As Nike says "Just Do It".
Menu today:
Bfast
2 eggs, 2 slices of bacon
Lunch:
baked chicken - 3 oz
few carrot sticks
Snack:
yogurt
Dinner
fish - baked
green beans
As they say, third times the charm, this is my third time out of the 180's. So this time it is for good!
This last fill I got is so wonderful. I am full of a relatively small amount of food. I can still eat, meat, bread, whatever, just not that much of it. I'm still debating whether to get another fill. If it continues like this until next month, I don't think I will.
My weight this morning was 179.1. I'm just ready to get to my goal weight of 145, or even my doc's goal weight he wants me at 155lbs.
I did not exercise last night, it was a long night and I knew I had to get up this morning with the kids to get them off for their first day of school. I will go tonight for sure.
Today was my son's first day of his senior year and high school and my daughters first day of high school. They have not been in the same school since she was 7, so they are excited to be going to the same school again.
Well, off to work I go.
After todays exercise (which will be my LBWO), and tomorrows cardio session, I will have completed 2 weeks of the Body for Life Challenge - which leave me 10 week sto go or 70 days. I will complete this challenge!
I'm excited about not missing any workouts, eating pretty clean for the most part.
Things I need to work on -
1) Need to plan my meals better (if you don't plan, you plan to fail)
2) Need to make sure I do my carido in the am on empty stomach - burns more calories this way.
3) Need to plan my workouts so I know what I'm going to do before I go the gym - this will save some time.
4) Going to try and add 2 extra cardio session my 3rd week.
5) Will work on getting some additional supplements (Betagen - helps build muscle)
I think I'm finally curred. I figured out, don't eat past 7pm and I'll be okay as far as my reflux goes. YAY.
I am so excited, I really have finally hit the sweet spot. I have to eat slower now, and I have to sip on my water! I feel my band working!
Now, that I finally have hit the "sweet" spot, it is time to get back to exercise. I have really just blown it off for several weeks now and I need to get back to it. Its time to kick some butt and get to my goal!
wt - 175.9
This morning, I was up 4 min before the alarm went off! It was cold outside, snow was coming down and I thought about staying in bed. I kept laying there and I finally said to myself "either I go to exercise this morning, or I have to go tonite". I really didn't want to go tonight because the snow will be worse, so I got up, and headed to the gym. I'm so happy I did.
My plan for today:
Exercise - 5:00 am - 20 min HIIT Elliptical, 10 min Recumbant bike
Exercise 2 - 3:00 pm - strength training, arms - biceps, triceps
Menu -
Bfast
coffee with cream
1 piece of extra dark chocolate - (52 calories)
Lunch
South Beach Frozen dinner - 220 calories
Snack
Apple with pnut butter - 140 calories
Dinner
Still undecided - but probably fish
Okay - I feel like my attitude is doing great, I feel like I am beating the carb demons and I will succeed. I am not letting my "no restriction" be an excuse any longer. I have to take control.
Since I've been eating smaller portions, I think my band seems to be working better too. Weird, when we use the band as a tool, it does work. Its only when we lean on the band to do everything that it doesn't.
Okay - back to work I go.
PS - I wore my size 8 coat today to work, and it's weird to say, its not even tight today. I know, I know, it could have not happened overnight, but I swear, I feel like I have lost 20 lbs. I Know that I was swollen from water weight, and I just ended TOM, but inches are finally coming off again. I feel so good to be back in conrol!
Eating has sucked, exercise has sucked - but still trying to get back on track!
I was wide open last week, I mean wide open! Ate anything and everything and hungry all the time. I seem to be tighter today, and TOM just came for his monthly visit. I seem to be always extremely loose right before TOM and tighten back up during TOM. I'm bloated and holding so much water, it hurts to walk, my feet tingle I'm so bloated. GRRRRRR.
Today's menu:
Bfast - weight wise oatmeal
Lunch
two chicken tenders - grilled
Dinner - not sure yet?
Exercise - I haven't in the last week and a half, maybe I will finally get back to the gym tonight!
I focussed on water - somewhat - yesterday. I still need more!
Todays menu -
Bfast
4 slices of thin, very small bacon
1 cup of coffee with cream
Lunch
organic salad with feta cheese sunflower seeds, chicken breast, balsamic vinger dressing.
Dinner
DH & I are going out to celebrate our 19 yr wedding anniversary, so not sure what I will have, but will try and choose something healthy. I will be having a glass of wine.
Breakfast - light apple juice with Daily 5 mixed in
Lunch - Cottage cheese/sf yogurt/ granola mixed in
Dinner - chili
Snack - Bad me, I know TOM is getting close, had a few girl scout cookies, DAMN those girl scouts. lol
Exercise - PM exercise - 33 min on treadmill, 2% incline, 3.2 mph, 213 calories, 1.70 distance
Suppliments - am 2 thermo dynamx, Daily 5, Multi vitamin, B-12, afternoon 2 more thermo dynamx with lunch
Notes - wt 196.4 - I must get away from the carb demons! TOM is around the corner, but I will have to say, my sweet cravings are cured with just a couple of cookies vs the entire bag I would have had in the past, so I'm not going to beat myself up, just thankful the band doesn't let me overdue it - we make a great TEAM!
Life has been fast paced, haven't had much time to post.
I'm focussing on eating more, but eating the right stuff. I think I haven't been eating enough calories.
I'm also focussing on eating LOW CARB, Low fat, and lower calories.
I either don't eat enought on days, or I eat all the bad stuff. I'm focussing on CLEAN eating.
Wt - 170.1
Woke up sick today, sore throat, eyes burning, just feel like dog poop. Anyhow, did not go the gym, but brought my stuff to work and heading down to the gym at lunch.
I have my lasik eye surgery on Thursday so I'm hoping I can get over this before then.
I've avoided the scales all week, I am just trying to live my life and make good choices. I do go for a fill on Friday, and I'm hoping that will jump start my progress again. Until then, the scale is my enemy. lol.
I received a call today from my case worker at the doctor office and she said that she was notified by UHC that I was approved. She told me she would hand my file off to Linda who would be calling me to set up a surgery date.
Now, I'm just waiting on that call.
I am trying to schedule the surgery for January 18th and return back to work on February 14th, this will give almost 4 weeks off of work! I should be able to eat regular foods by then. No one from work knows I am having the surgery, they just think I'm taking off for a hernia repair (which I am doint that too).
I'm so excited, I want to tell someone, but I can't since no one knows, so I'm yelling it in my journal. Yay!:clap2: :clap2: :clap2:
M1 - Cottabe cheese mixed with lc yogurt (couldn't finish it all)
M2 - 6 oz of apple juice mixed with Daily 5
M3 - grilled fish, broccolli & cabbage (about a bite or two of each - except ate most of my fish - need the protein to build my muscles)
M4 - grilled chicken, grilled veggies
M5
Exercise - UBWO - Worked out at my gym at work today, couldn't get out of bed, this weather is not letting me get up in the AM, but I will work on it next week! My biceps and shoulders were worked to total fatigue - they are burning now!
Exercise #2 -
NOTES - Wt this morning 184.4 - OMG, I am getting so close to being out of the 180's!
I must get my butt back in gear next week and get out of bed at 5 am. Although I haven't missed one exercise session, I have been doing it at all different times in the evening, afternoon, etc. It just works better for me when I do it in the am. So next week, that is my focus.
Next week I begin week 4 of my BFL challenge, after completing next week, I will be 1/3 of the way finished - yay. I can't wait to take my measurements on the 19th - it will be my 4 mo anniversary and, it will be 4 weeks doing the exercise challenge. I am anxious to see what progress I have made and compare my pictures - even though I hated taking a picture of me in my bikini (I had to go buy one cause I didn't own one) - I think it will be neat seeing the difference after exercising for 4 weeks straight. Sorry, just can't share those pics with you guys, lol. Maybe after I finish the 12 weeks and I see a difference and I don't look so scary, I will share the pics.
To all my journal buddies out there, thanks so much for all your compliments and your cheering me on. I am inspired by each of you and watching your progress motivates me even more. Together we can achieve this!
I'm back from my week long stay in Miami. Yay! I ate bad bad bad. But only gained 3 lbs, so not too upset over it. I'm back on the wagon.
It's a sad day at work today, one of my co-workers commited suicide Friday after work. None of us saw it coming. He worked until 5 Friday, cleaned out his desk and went home and killed himself. His poor wife found him when she got home. Its so sad. I just can't imagine someone taking his own life, for what? He didn't leave a not behind, no one understands it right now. I just ache because we didn't know, what could we have done to help him? It's just so sad and makes me sad.
Fill #1 - 3/6/07 - 2.2cc's
Fill #2 - 4/17/07 - 3.0cc's
Fill #3 - 7/6/07 - 3.5 cc's (I think it was only 2.5cc's because when I went back for fill #4, he could only w/draw 1.8 cc's)
Fill #4 - 7/20/07 - filled me back to 3.0 ccs - He should have filled me more!
Fill #5 - 8/17/07 - 3.4cc's
Fill #6 - 10/08/07 - filled me to 3.8cc's - the restriction I've ever had,but still could eat big bites of food, so I figured I needed to be tighter.
Fill #7 - 11/21/07 filled to 4.0 cc's. By the evening could not hold anything down, not even my saliva. PBing all night - horrilble experieince
11/23/07 - Unfill - Got unfill and because of the swelling and all the PBing, doc took my fill down to 3.0cc's. NO RESTRICTION AGAIN
Fill #8 - 1/18/08 Went in and the doc filled me back up to just right under 4.0, according to Flouro, it was perfect. Well, by next morning, could not hold down saliva again, ended up back in hospital and the Doc had to take me back down to 3.0. grrrr. Now I'm back where I was in November, barely restriction again.
Fill #9 - 3.5 cc's - was tight for about a week, now feel lose again. grrrr, still have "some" restriction, just not quite enough! Next fill scheduled for 4/7/08 - I hate that it takes sooooooo long to get in to see the fill doc.
FILL #10 - 4/7/08 The doc just added .4cc's, making me at 3.9cc's. I think this might be the one!
FILL #11 - Was scheduled on 6/25/08 - but the doc did not fill me up, I was leaving for a cruise on 6/27 so he didn't want to risk me being too tight, so did not get a fill.
FILL #11 - 8/5/08 Went for a fill, this time the doc took all my fill out and all he could get out was 2.4 cc's. Filled me up to 4.0 cc's, I left, had to go right back because I could not drink, he took out a little over .2 cc's, he said I'm somewhere between 3.5 to 3.7 cc's. - I had great restriction for 2 weeks, but It has now loosened some. I feel I might need a tad more. I'm worried I have a very slow leak.
FILL #12 - SCHEDULED FOR 8/17/08
M1 - apple juice deluted with water and Daily 5 mixed in
M2 - Broccolli salad with roasted chicken added in
M3 -
M4 - roast & spinach
M5
Exercise - 5 am - UBWO (upper Body Workout), I will try and do an additional cardio this afternoon.
Exercise #2 - Yay me! Jumped on the treadmill, 30 min, 3.4 mph, 3% incline, 1.68 distance, 240 calories
I had my doctor consultation and he answered all my questions. I told him that I wanted a low-profile port and he said he would have to order it but could do it. Once the insurance approves my surgery, then they will order the port.
My case worker told me I should hear something by the end of December. I'm so excited. I should have my surgery sometime in January.
By Jonny Bowden, PhD, CNS
When you're trying to lose weight, the question isn't whether or not you'll hit a plateau, it's when. Plateaus are like bad weather on a long hike: it's inevitable that you'll run into it, but knowing that in advance won't make it one bit less frustrating or annoying when it happens. Cheer up! Since plateaus are as common as rain, we have a pretty good idea what to do about them. At least one of the following techniques should help you break through a plateau and start losing again.
1. Be a Calorie Detective
When clients tell me they've stopped losing weight, the first thing I ask is this: how many calories a day are you eating? Calories have a way of creeping up while we're not paying attention. Be brutally honest with yourself: how much are you eating? Using a food diary for a while is a great way to monitor this. And yes, sodas and alcoholic beverages count! A good calorie goal for dieters is your target weight times 10.
2. Change It Up
When you're not making gains in an exercise program you change your routine. Same holds true with your eating plan. Low-carbers could go higher carb for a few days, high-carbers might switch to a plan like Atkins or South Beach. Varying calorie intake may have a positive effect: If you're averaging 1,500 calories daily, try dropping to 1,200, going up to 2,000 and then dropping back to 1,500. You get the idea. Your body's gotten comfortable, so it's time to shake things up.
3. Try a Temporary Ban
Food sensitivities can cause weight gain and bloat, and the frustrating thing is that most of us don't always know which foods are the culprits. So play the odds. Highest on the list of "usual suspects" are grains (wheat in particular), dairy and sugar. Temporarily ban all three and see what happens.
4. Take Your Workout Up a Notch
Forget the "fat burning zone." High intensity intervals -- 30 to 60 seconds -- are the wave of the future. If you're accustomed to level three on your cardio machine, ramp it up to level 6 for a minute then slow down, catch your breath and repeat. Ever see a sprinter with love handles? Training like a sprinter will lower your body fat faster than any technique I know of, plus it'll boost your metabolism and lower your weight.
5. Strength Training
If you're not strength training, start now. And if you are, ramp it up a notch. Muscle is your greatest ally in breaking a plateau. Unfortunately many women train with weights too light to produce the metabolic boost they need. Don't be afraid of heavier weights. They should be heavy enough that you can only do between 8 and 12 reps.
6. Up Your Protein
Studies show that higher protein diets make it easier to lose fat. Protein boosts the metabolism (in one study as much as 100 percent for 24 hours), and increases satiety, making it more likely that you won't overeat. A higher protein diet could be just what you need to break that plateau.
7. Try a Detox
Unsupervised fasting is a really bad idea, but the idea of giving your system a rest makes sense. Try a "smart fast" of nothing but fruits and vegetables for a couple of days. The added fiber is always helpful, and the massive amount of nutrients and phytochemicals is like "spring cleaning" for your metabolism.
8. Take Inventory
Other things besides diet and exercise could be stalling your weight loss, such as stress, lack of sleep or medication. Take a look at what else is going on in your life that might need attention. Sometimes when you clean up the problems in one area of your life, problems in other areas just naturally take care of themselves.
Well, eating has been going good, my restriction level seems to be good. I do have to slow down a bit, and I just don't eat as much.
I've trying to make good choices on my eating, making sure I eat my protein first and that does make a big difference. I grilled some chicken last night on my george Foreman grill, and I had 1 1/2 tenders and I was done! That was about 2 oz of meat, I had a sliver of cantelope with it as well.
My acid reflux is gone, no more waking up in the middle of the night coughing, so things seem to be good with this fill. I don't get too excited because this has happened to me before, then all of a sudden the restriction leaves, but we'll see how this one goes.
Exercise - well I need to be more consistant. I have been sick all weekend, but feeling a little better today. I'm going to go to the gym today and get some cardio in! For me, its all or nothing, and lately if I can't do it all, I do nothing. I'm trying to change my mindset, one of the suggestions that Dr. Vuong's book made was to take some baby steps, just incorporate some type of exercise in each day, whether its taking the stairs, or parking further away at the store. I am going to have that attitude instead of "I blew it today, didn't make it to gym".
Weight - I go thru spurts, most of the time I'm a total scale whore, I have to weigh every day, every evening, and sometimes in between. I'm going thru a phase where I just don't want to see the number. I am just not interested in that damn scale controlling my mood today, so I've stayed off it. I am just focussing on eating right and hoping when I do weigh, I will be pleasantly surprised and happy.
I did wear a size 8 dress this weekend to my assembly and did I get a lot compliments, made me feel good. The dress was a little tight, but it wasn't too tight that I couldn't wear it.
So maybe the scales are bouncing up and down, or maybe I haven't made it to the gym on a consistant basis lately - but what I can say is my size 8 dress is long way from my size 18 dress I used to wear. I've made a lot of changes in my life since getting the band, and a lot has changed on the inside of me. I still feel like a fat cow, and have a hard time thinking "I'm skinny", but then sometimes when I slip into a dress that I can look at and think "there is no way I'm fitting into that", and I do, wow.....it makes me realize how far I've come.
I seem to focus on that ending number, that goal weight but today I'm going to pat myself on the back and say, Good Job Tonya, you've come a long way baby! No negative talk today....
Updating my journal -
Got my 3rd fill on Friday (7/6/07), was raised to 3.5cc's and I now feel like I have less restriction than I did before. So weird. I called my dr. and they are scheduling me for an upper GI tomorrow. I hope everything is okay.
I have lost another 2 lbs - weight now finally to 176! I've been on a 3 week stall maybe even 4 weeks.
Still exercising, but have slacked this last week. Planning on doing my LBWO tonight.
I'm also very nausiated right now. I went to the gym on Saturday morning, and was working out and thought I was going to barf on the elliptical machine. I'm not sure what is going on, very weird.
Fill #1 - 3/6/07 - 2.2cc's
Fill #2 - 4/17/07 - 3.0cc's
Fill #3 - 7/6/07 - 3.5 cc's (I think it was only 2.5cc's because when I went back for fill #4, he could only w/draw 1.8 cc's)
Fill #4 - 7/20/07 - filled me back to 3.0 ccs - He should have filled me more!
Fill #5 - 8/17/07 - 3.4cc's
Fill #6 - 10/08/07 - filled me to 3.8cc's - the restriction I've ever had,but still could eat big bites of food, so I figured I needed to be tighter.
Fill #7 - 11/21/07 filled to 4.0 cc's. By the evening could not hold anything down, not even my saliva. PBing all night - horrilble experieince
11/23/07 - Unfill - Got unfill and because of the swelling and all the PBing, doc took my fill down to 3.0cc's. NO RESTRICTION AGAIN
Fill #8 - 1/18/08 Went in and the doc filled me back up to just right under 4.0, according to Flouro, it was perfect. Well, by next morning, could not hold down saliva again, ended up back in hospital and the Doc had to take me back down to 3.0. grrrr. Now I'm back where I was in November, barely restriction again.
Fill #9 - Scheduled for 2/12 at 8 am. This time I will not let him fill me to 4.0, I will only go to 3.8 or a bit higher where I was at Fill #6.
Wt 170.3
Scale is steadily moving down, I'm hoping to get to 169 by Monday. If I can chose the right foods over the weekend, I might be there. Weekends are the hardest time for me, We always go out to eat on Fridays, so seem to eat more than I should, and its not always the right choice. So, I'm going to focus on eating healthy over the weekend to see if I can hit the 169 mark. If I do, I will be so happy!
Exercise so far today:
10min recumbant bike, some strength training on my legs (total gym). Will try and do some more time on the bike later this afternoon.
