New Start with Diet & Exercise

It’s been a few weeks since I weighed in because I have been on a plateau.  Multiple things factored in with this.   One was raising my iodine dose so my body was working on  getting rid of higher levels of toxins.  Another factor my body decided to start having regular periods again how long this will last is unknown.  Then I was working through some high stress stuff and simply was eating more comfort foods.  Not enough to gain weight but enough not to lose.  I also started doing some exercise again and I think initially after a long illness that was actually a stress factor instead of a stress reliever.

So essentially I maintained 156 which is down 15 pounds from my start and has in the past been one of my set points.  I had hit 155 and 154 during the journey but then would bounce back up to 156

This week I upped the exercise but also the calories trying to find out what my body is doing or not I did essentially the amount of exercise that equaled the extra calories I ate.  I did about 1600 calories worth of exercise and added about that many calories.  I thought if my body was really burring the calories like it should then I should lose one pound as normal.  I normally stagger 1200 calories and this week turned out to average 1435 per day.

This morning’s weigh in was 154 down 2 pounds so that is a surprise with this little experiment but may also simply reflect that I have been wobbling a little at this point for a while so the real test will be getting back to business so to speak with the calories and now the added exercise for this coming week.  I think my body is ready to go down again and I think my thyroiditis is essentially resolved and I am steady at 50 mg iodoral.  Sure would be nice to get to losing 2 pound per week level instead of one.  I think I would need a serious metabolism boost as it was a lot for me right now to get 1600 calories of exercise last week and that is far from the 3500 needed for one pound.  I am building some muscle and maybe just getting that much movement in general after this long illness will help rev things up too. 

So starting at 171

I lost the first 15 by January 24 in 13 weeks  Then for 10 weeks my body bounced around from 154 to 156. 

New start

last week 156
this week 154     -2 pounds

Total loss is 17 pounds

This week will now be the real test of breaking this level since I haven’t been lower than 154

Affirmations – Weight Loss

My ideal weight range is ___________ pounds
Your ideal weight range is ___________ pounds

I am always able to maintain my ideal weight
You are always able to maintain your ideal weight

I am happy about sharing my essential self with others
You are happy about sharing your essential self with others

I am comfortable, confident and at ease in all social situations
You are comfortable, confident and at ease in all social situations

I am beautiful, and that beauty is reflect back to me
You are beautiful, and that beauty is reflect back to you

I release heavy emotions
You release heavy emotions

I release all fear, depression, and anger
You release all fear, depression, and anger

I am a creature of peace, courage, and joy
You are a creature of peace, courage, and joy

I let go of other people’s emotional pain
You let go of other people’s emotional pain

I release all energy that I am carrying for others
You release all energy that you are carrying for others

I release my need to carry stress for other people
You release my need to carry stress for other people

Every cell in my body is filled with energy
Every cell in you body is filled with energy

I am fully nourished by the foods I eat
You are fully nourished by the foods you eat

I am losing weight now to achieve my ideal weight range
You are losing weight now to achieve your ideal weight range

I love how I feel as I make progress in my fitness goals
You love how you feel as you make progress in your fitness goals

I love the food that makes me thin.
You love the food that makes you thin

Achieving and maintaining my ideal weight range is effortless.
Achieving and maintaining your ideal weight range is effortless

I enjoy being healthy.
You enjoy being healthy.

My body is getting stronger, slimmer, and healthier every day.
Your body is getting stronger, slimmer, and healthier every day.

I am developing a new relationship with food and incorporating exercise in my life to change my lifestyle so that I am healthier, have more energy and feel better about myself.
You are developing a new relationship with food and incorporating exercise in your life to change your lifestyle so that you are healthier, have more energy and feel better about yourself.

I am developing a new relationship with food and increase the level of exercise in my life.
You are developing a new relationship with food and increase the level of exercise in your life

I am ready to be thin and strong again
You are ready to be thin and strong again

I feel good with a toned torso, butt, arms and legs
You feel good with a toned torso, butt, arms and legs

My body is powerful and strong
Your body is powerful and strong

I create an abundance of energy when I work out
You create an abundance of energy when you work out

I love working out with weight training equipment
You love working out with weight training equipment

Exercise gives me a good feeling about myself
Exercise gives you a good feeling about yourself

My fast results motivate me to continue with my fitness program
Your fast results motivate you to continue with your fitness program

Taking care of my body gives me great confidence
Taking care of your body gives you great confidence

I am willing and committed to doing what it takes to meet all my fitness goals
You are willing and committed to doing what it takes to meet all your fitness goals

I deserve healthy food and a healthy body
You deserve healthy food and a healthy body

I will succeed at creating the body I have always wanted
You will succeed at creating the body you have always wanted

I enjoy wearing clothes that show off my incredible body
I enjoy wearing clothes that show off your incredible body

Every time I exercise I enjoy it more
Every time you exercise you enjoy it more

Every day I notice positive changes in my mind and my body
Every day you notice positive changes in your mind and your body

I am grateful for the ability to be active
You are grateful for the ability to be active

I nurture myself by living a healthy lifestyle
You nurture yourself by living a healthy lifestyle

I sleep soundly and wake up refreshed and energized
You sleep soundly and wake up refreshed and energized

I love the way my renewed body looks and feels; lean, firm, and strong
You love the way you renewed body looks and feels; lean, firm, and strong

People notice how young, attractive and fit I look
People notice how young, attractive and fit you look

As I strengthen my body, I strengthen my confidence and self-esteem.
As you strengthen your body, you strengthen your confidence and self-esteem

I am willing to change.
You are willing to change.

I can achieve every goal and desire
You can achieve every goal and desire

I have the power to change my life.
You have the power to change your life.

I eat only what my body needs.
You eat only what your body needs

I choose to eat healthy foods.
You choose to eat healthy foods.

I am committed to my goals.
You are committed to your goals.

I effortlessly stay on track.
You effortlessly stay on track.

I eat foods and portions that support my new weight.
You eat foods and portions that support your new weight

I eat like a thin person.
You eat like a thin person.

My body is the temple of my spirit.
Your body is the temple of your spirit.

I release the emotions and fears that caused me to hide behind my weight
You release the emotions and fears that caused you to hide behind your weight

I am getting stronger, healthier and more vibrant each and every day
You are getting stronger, healthier and more vibrant each and every day

I choose foods that truly nourish me.
You choose foods that truly nourish you

I eat only to nurture my body
You eat only to nurture your body

I respect myself.
You respect yourself and other people respect you

I am worthy of being treated with respect.
You are worthy of being treated with respect

My body is beautiful.
Your body is beautiful

My body becomes more beautiful with each day.
Your body becomes more beautiful with each day.

I accept myself unconditionally.
You accept yourself unconditionally and other people accept you because of that.

I choose what I eat wisely and I listen to my body.
You choose what you eat wisely and you listen to your body.

I look amazing
You look amazing

I am fit, healthy and attractive.
You are fit, healthy and attractive.

Every day I get closer to my ideal weight range
Every day you get closer to your ideal weight range

I attract only healthy relationships
You attract only healthy relationships

I love to exercise daily and look forward to this time
You love to exercise daily and look forward to this time

My body is blessed with a radiant immune system and a healthy metabolism
Your body is blessed with a radiant immune system and a healthy metabolism

I have the perfect hormone balance to achieve and maintain my ideal weight range
You have the perfect hormone balance to achieve and maintain your ideal weight range

I awaken and unleash my inner athlete
You awaken and unleash your inner athlete

It is now easy for me to stop eating when I have eaten what my body needs to attain and maintain my healthy weight.
It is now easy for you to stop eating when you have eaten what your body needs to attain and maintain your healthy weight.

It is automatic for me to stop eating and push my plate away when I recognize the first signs of satiety.
It is automatic for you to stop eating and push your plate away when your recognize the first signs of satiety

If I am full I leave food on my plate
If you are full you leave food on your plate

Feeling the need to clean my plate is a past behavior and thought pattern I have now overcome
Feeling the need to clean your plate is a past behavior and thought pattern you have now overcome

It is natural for me to package up excess food or just throw it away.
It is natural for you to package up excess food or just throw it away.

It’s now easy and comfortable for me to bypass emotional eating.
It’s now easy and comfortable for you to bypass emotional eating.

I only eat when my body is hungry
You only eat when your body is hungry

Food no longer controls my life.
Food no longer controls your life.

I eat to live, not live to eat.
You eat to live, not live to eat.

I no longer eat out of boredom or for emotion reasons.
You no longer eat out of boredom or for emotion reasons.

I enjoy the tastes of healthy foods over processed foods.
You enjoy the tastes of healthy foods over processed foods

I am allowing people to see the beautiful person within.
You are allowing people to see the beautiful person within.

I am strong enough to limit my occasional treats
You are strong enough to limit your occasional treats

Cravings do not control me.
Cravings do not control you.

I am able to treat myself without going overboard.
You are able to treat yourself without going overboard.

When allowing myself a treat I stop before overindulging
When allowing yourself a treat you stop before overindulging

I love myself as I am, regardless of weight.
You love yourself as you are regardless of weight
Other people love you as you are regardless of weight

I choose to be slim and healthy
You choose to be slim and healthy
I now see myself as being slim and healthy.

Everyday I get more control of my weight.
Everyday You get more control of your weight.

I think positively about my body.
You think positively about your body

I feel awesome after I exercise.
You feel awesome after you exercise.

I feel healthier when I work out.
You feel healthier when you work out.

I have more energy when I exercise.
You have more energy when you exercise.

I am a divine spirit capable of attaining any goal.
You are a divine spirit capable of attaining any goal.

I am beautiful and sexy no matter what my size.
You are beautiful and sexy no matter what your size

I can recognize when I am full and stop eating.
You can recognize when you are full and stop eating.

I can handle any stressor that comes my way without eating.
You can handle any stressor that comes you way without eating.

I have great coping skills that don’t require food
You have great coping skills that don’t require food

I am a strong empowered woman (man).
You are a strong empowered woman (man).

I allow myself to feel my emotions without needing to eat to quiet them.
You allow yourself to feel your emotions without needing to eat to quiet them.

I am an athlete.
You are an athlete
People see you as an athlete

I will devote time every day to exercising my body.
You will devote time every day to exercising your body.

I choose to work out everyday
You choose to work out everyday

I am active and fit
You are active and fit
People see you as active and fit

Body fat melts off me like ice in the hot summer sun.
Body fat melts off you like ice in the hot summer sun

I am an efficient, energetic, healthy, fit woman (man) who can handle anything that arises today.
You are an efficient, energetic, healthy, fit woman (man) who can handle anything that arises today.

I eat only to fuel my body when needed
You eat only to fuel your body when needed

I appreciate and love my body
You appreciate and love your body

I have a very Strong, Ripped and Healthy body
You have a very Strong, Ripped and Healthy body
People see me as Strong, Ripped and Healthy

I get hungry only for the foods my body really needs.
You get hungry only for the foods your body really needs.

It is natural to me to feel great.
It is natural to you to feel great.

I am reaching my ideal weight range and body composition
You are reaching your ideal weight range and body composition

I am buying new clothes to show off my new lean body.
You are buying new clothes to show off your new lean body
People think your new lean body looks great in your new clothes

I am refining and sticking to my workout plan.
You are refining and sticking to my workout plan.

Diet Progress

Part of what I wanted to do here on the blog is to follow my diet and weight loss progress.  I guess for the accountability aspect as much as anything.  I do best when I keep a food diary and know exactly what I’ve eaten. 

Now that I am slowly recovering from the sub-acute thyroiditis I need to get to losing this weight.  I am 12 weeks into my diet on Sunday and am weighing in once a week.  For about three years before the thyroiditis hit I could not lose a pound no matter what I did.  We have a bowflex, and I have a whole book keeping track of my workouts with that as well as any walks or other cardio I did.  There were periods of time in there were I definitely gained tremendous strength but lose weight NOT.  It was really frustrating because in 2002 I lost 40 pounds doing low carb and was about 17-18 pounds over my high school weight and felt great.  I maintained that for a couple years and then I started to gain weight and couldn’t even get my body to stay in ketosis at all.  Even at the time I lost on a low carb I couldn’t lose any on a typical low calorie diet.  Then I slowly gained a bunch of weight and then when I got the thyroiditis last February I gained a good 10 pounds from being in bed all damn year.  So by the time it i was all said an done I was 171 pounds which is a hell of a lot for me.

I still don’t have  a tremendous amount of energy so I am not back to the bowflex or any cardio yet but you have to start somewhere.  I am only 5 feet tall so I decided to go on 1200 calorie diet.  After doing some research I decided to stagger my calories so my body would not know how many it was going to get on any given day and would not try to slow my metabolism to adjust to the 1200 calories.

So it goes like this

Sunday 1200
Monday 1000
Tuesday 1400
Wednesday 1200
Thursday 1000
Friday 1400
Saturday 1200

I find this is really easy to do because I can have a treat on the 1400 calorie days and I don’t feel deprived in any way.  A treat may be something sweet but just as often it is  a higher calorie meal like a nice pot roast with potatoes.  If I think I want to have something on a 1000 calorie day I can just tell myself I get to have it tomorrow.  So far I haven’t been hungry at all and it is going well.  I am losing about 1 pound a week with no exercise.  I lost 3 the first week so at my 11 week weigh in on the 10th I had lost 13 pounds.  I had one week in there when I had my period where I lost no weight but then the next week when my period was over I had lost 2 pounds that i all evened out. 

I try and stick to the guidelines of this staggered schedule but because I weigh in in weekly I also keep track  through the week.  So if I eat only 1300 on a 1400 day I put a plus 100 and carry over through the week and try and keep the total for my week (8400 calories) on track because it is hard to be exacting on any given day.    Then I start over on weigh in day.

About one day a week I package up a lot of things in specific serving sizes so I can just grab something and eat it without having to weigh and measure.  It makes it real easy to mix and match to get to different calorie amounts and if i am in a hurry I can write down the name of the food in my diary and come back and put in the numbers later.

I do have some rules to my diet in addition to following my calorie count and they basically are;

Gluten Free –  I always felt better on a low carb diet and now I know it was the gluten.  I can eat a pizza with gluten free crust and feel fine.  There are lots of gluten free options so that makes it easy to have a treat here and there without cheating.  I found out that thyroid issues, gluten issues, and diabetes are all on the same gene, that makes one think.  My digestion improved with iodine supplementation but then 3 to 4 months after going gluten free all my digestion are issues are gone.

Soy – No soy it is a goitrogen and really bad for the thyroid.  I think this may have been an aspect of the low carb that was not good as so many of the low carb products had soy in them.  With the thyroid issue I am dealing with I need to avoid all goitrogens.

Sweeteners – No artificial sweeteners period.  No refined sugar, no high fructose corn syrup.  So when I do eat something sweet it has raw honey, stevia, fruit, organic raw sugar or dehydrated cane juice. Total carb count between 75 and 150 per day.

Additives – no msg, try and stay away from any artificial flavors or colors.  I still have bacon now and then but no other nitrates. Avoid anything that may have bromide,  fluoride, or chlorine.  We have well water here but it is really heavy in calcium so we drink purified water.   Only use unrefined salt and natural herbs or spices

Basically I use real foods in as natural state as possible.  I know what is going in my body.  Processed food is filled with god knows what,  I use mostly organic dairy for the little dairy I eat, I wish I could afford only grass fed beef but that is out of reach at the moment.   I do make sure and get enough protein though with meat or whey powder sweetened with stevia.

Then of course all my regular supplements and following the iodine protocol  I can tell my thyroid is working now!

One other thing to  note would be the holidays.  We don’t do a lot of holiday parties and such so I didn’t have to worry about that, just the thanksgiving and Christmas meal.  I ate low calories the day before and the day after and ate whatever I wanted on the holiday itself.  I had read form the same person who suggested staggering my calories that this would work so I gave it a shot on thanksgiving and still lost my pound that week and again on Christmas it worked, so apparently you could maybe get away with this once a month but I just didn’t feel good physically eating as much as I did  so I wouldn’t want to do that once a month.  LOL

Nice Easy BMI Chart

No need for a calculator with this BMI chart I can’t recall where I got it.  It’s been sitting in my Misc images for so long.  Obviously if someone is a body builder it doesn’t really work for them, but it is better than the old insurance height-weight charts as far as giving you a reasonable range.  Although the old height-weight charts took three body type frames into account, this may allow someone with a really small frame be at the top of the healthy range BMI and think it’s all ok when really it is too much weight for their frame size.  Those old charts though used to give you about a 5 pound range in your frame type and that was it.  I never felt like I fit in there cause i wasn’t quite small frame or medium.

This table doesn’t offer the cutoffs though hmm they are:

Underweight 18.5 or less (so off the chart to the left)

Healthy 18.5 – 24

Overweight 25 – 29.9

Obese 30 or more

For me that makes the healthy range 95 pounds to 127  that is a range of 32 pounds.  I have a medium frame, well really i have a small frame but am heavily muscled so I don’t have the tiny muscles like a Japanese woman for example.  I think a small Japanese woman could be 94 or 95 pounds easy and look normal for her frame and muscle density.  If I were 95 pounds though I would look anorexic, and have no boobs at all.  While it’s possible I may be healthy at 127, I think it is too much for me.  When I was in my late teens and early twenties I was between 98 and 103 depending on my menstrual cycle and that was about as thin as my body should ever be.  In 2002 I was about 118 and felt good at that weight in terms of health and I think that really is as heavy as my body should ever be.  So that is a range of 20 pounds.   That seems more reasonable to me, than a range of 32 pounds. (excluding pregnancy of course but at 46 I don’t really need to deal with that)

BMI CHART