My Plan to Lose Weight

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January 5, 2010

A goal without a plan is just a dream.

Have you ever heard that?

I’ve lost and gained well over a hundred pounds in the last ten years. I know I can lose weight.

Making a lifestyle change that will enable me to lose weight and then keep the weight off is another matter entirely.

Obviously.

If I’m going to lose 100 pounds in 2010, I have to have a plan.

After reading to The Spark and participating in SparkPeople.com and Mamavation, I think the key for me is going to making small changes. I’m going to make a couple of small changes, wait a week or two, and then make a couple more changes.

I’ve spent time talking with Leah Segedi, founder of BookieBoo and Mamavation, and she shared that she lost 170 pounds that way. Her first baby steps? Cutting out pop and parking at the far end of the parking lot when she went to the store.

Little changes add up to make big improvements.

Want to know what my plan is?

I stopped drinking pop (or soda) last week.

I’d like to say this has been a breeze, but it hasn’t. I have had a couple of slip-ups, but not more than once a day and not every day. I’ve had 4 pop-free days out of the last 7.
I had a killer headache today, but I got through it.
Without popping a top.
I’m keeping a food journal.

This sounds easier than it has proven to been. I am writing down every. single. bite. that I put in my mouth. It takes a bit of time, but it makes me think about what I’m eating and I think it will prove effective later when I decide to limit calories.
I’m exercising.

My goal is to exercise at least 10 minutes every single day of 2010. I’m not sure that’s entirely realistic, but I’m going to make every effort to get there.
I have missed two days so far (out of five, I know!), but if I aim for 100% and get 50%, I’m still getting a whole lot more exercise than I did in 2009.

My plan is working. I’ve already lost 6 pounds.

What changes are you making to lose weight, get fit, or just be healthy?

Happily submitted to Works for Me Wednesday

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Beth said:

A ha. You're the one who was reading The Spark. I swore no more diet books in the house, but I decided to give it a try because it didn't seem like your ordinary, every day diet book.

I think your goals sound really good to me and reasonably realistic. Exercising every day is hard. My husband bought me another bottle of Dr Pepper that is sitting in the fridge, currently unopened. I haven't had any at all since Sunday. I weaned off slowly, because I knew if I went too fast I would get really sick from the headaches.

I'm not keeping a food journal yet, but if I don't see scale progress this weekend, I will start. I think I'm doing okay by following Pollan's basic guidelines: Eat food. Mostly plants. Not too much. I have problems with the plants part, but I'm working on it. I try, very hard, not to eat after 8p. Drink lots of water. Work out. For me, working out has to have a point or I won't do it. So, I have a form to register for my first 5k on my computer right now. Will be mailing in two weeks if I honestly believe I can do it.

So, that's what I”m doing .

# 5 January 2010 at 8:45 pm

Angie @ Many Little Blessings said:

Wow — I'm super impressed at your weight loss so far! We have been eating better and exercising at least 20 minutes a day since the beginning of the year and I haven't lost a single pound yet.

We are starting to eat better/count calories and then exercising at least 20 minutes on weekdays and 30 minutes a day on weekend days. It has made such a difference that my husband and I are doing the work together!

# 5 January 2010 at 10:13 pm

Sarah Caron said:

I love SparkPeople. When I had my son in 2005, I used the program to lose more than 60 lbs. And I am using it again now to lose my daughter weight (albeit two years later). Consistency, being ready, and being honest with yourself are so important — and so are these little changes. Little changes do add up. I also aim to work out for at least 10 minutes a day, and it really helps a lot. I think you will find that after a few weeks, it becomes second nature to do so. Best of luck with your journey! And look me up on SP – scaron is my username.

# 6 January 2010 at 5:22 am

Regina said:

Good for you. I am also trying to get the soda monkey off my back. It's a tough nut to crack. If you want to take a peek at our co-written blog it's http://blogmakesmelookfat.blogspot.com

We are talking about and doing many things that you've already mentioned here. Best of luck!

# 6 January 2010 at 6:10 am

Angela said:

Giving up soda and only drinking water is one of the best things you can do! I gave it up and drink water or water with crystal light and I don't even miss it. Every once in a while I will steal 1 swig of my boyfriends soda. Working towards a goal is what is helping me. I have many goals, but they are little, like get into this pair of pants, get below this weight, run a race etc. I put up little reminders around the house so I can remember why I am working out. When you reach a goal you can't wait to get to the next one! Good Luck!

# 6 January 2010 at 7:48 pm

Steve said:

I recently lost a bunch of weight. I cut out pop, too (water and tea only now — and like Angela below, I don't really miss junk food and drinks). I exercise every weekday. But what really helped me — after months and months of trying with no success — was reducing the amount of food I ate. Not just calories, but quantity. Before I lost the weight, I constantly overate — I think it comforted me and 'made up' for the slings and arrows of daily life. Even when I was trying to be healthy, I would overeat anything — even carrot sticks. But once I finally committed to eating less, I saw significant results. It's quite hard to actually pull off, though, of course — and I still slip occasionally. (Restaurants are tough!) I also found these words, written by a Buddhist monk, to be pretty effective in slowing me down and helping me eat an appropriate amount: http://www.capesangha.org/contemplations.html I recite them to myself before every meal — they're half prayer and half healthy-eating reminder. I hope this helps you. Having read your words, I believe in your ability. You'll get there! Good luck!

# 7 January 2010 at 6:31 am

Treaya said:

I gave up soda, gave up fried foods, slowly adding more veggies and fruits and exercising for at least 30 mins every day

# 7 January 2010 at 9:15 am

Courtney said:

Great job!! Keep it up, i lost a total of 30 pounds last year to get to my goal weight and really what made me do it was the thought of beign here to enjoy things. i didnt have much to lose but i had enough that it was hindering the things i do.

another thing I really started to research why food was bad, its amazing how much I have learned and totally changed my eating habits. I now have amazing energy (even being in my thrid trimester) and am still under the weight i was a year ago before getting pregnant!

good luck and I wish you the best. if you need motivation, stick a pick of yourself at your biggest on your temptations, it helps a bit too!

# 7 January 2010 at 12:26 pm

Angie said:

You're doing great! I also have a goal to lose 100 lbs in 2010 but I'm more interested in losing inches because the scale is not always friendly even when you are eating healthy and exercising. So don't let the scale get you down! I have some goals for 2010 but the biggest one just came up recently when hubby declared that I will be participating in the Reggae Marathon (1/2 marathon run/walk) in Jamaica this Dec. I don't currently run so I have my work cut out for me plus I have bad knees so this should be quite the experience HA!

How did you like the Spark book?

Best wishes to you in 2010!

# 8 January 2010 at 11:48 am