Bick's Quicks

Goal Weight Achieved

On January 1, 2012 I decided to embark on a weight loss campaign. Today marks the achievment of my goal weight.  Several of my friends were on Tim Ferris' 4Hour Body and it seemed like an approach that I could embrace.  In short, the plan involves removal of anything that is processed, was at one time white or laden with sugar.  Feasting on fresh vegatables, lean protien and legumes and lentils all allowed.   And the bonus-a no holds barred cheat day to indulge in your favorite foods.  

I did not adopt a rigorus exercise regime but did include time at the gym and one or two 45 minute walks a day.  I'll be working in regular cardio and weights in the weeks to come.

Several keys to this Journey.

Prayer-I had become dependant upon food as a source of comfort. I had to repent and trust Jesus.

Family Support-Barb has joined me in this Journey, it's been great having her aboard.  The girls, who eat very healthy, were on the plan as well--we allowed them to cheat but didn't join in.

Routine-breakfast was something I skipped often. When I did eat breakfast it was typically unhealthy. Commitment to a healthy breakfast every morning got things headed in the right direction.  Eating the same meals regularly with little variation served to build a base of good food and meals I looked forward to enjoying.

Record Keeping-the following were helpful to me.

• Weigh in every morning-I recommend this scale.
• I recorded the following: total body weight, % of muscle, fat and total water weight in a journal after weighing.  
• Viden has a free pedometer app for the iPhone I used this to keep track of calories, time and miles walked.
• Daily Burn Tracker will keep track of workouts, nutrition, weight and progress.  I would have used this more but my Journal was faster for quick reference.

Pictures for Motivation-honestly, I avoided the camera and all mirrors for a long time.  I wanted to preserve the image in my mind of how I saw myself.  I had to get honest about how "much" of me there was in reality and turned that cold hard fact into motivation. Looking at the pictures regularly gave me a reference point to and show me that I could reach my goal. I'm including the pictures below so you can see the transformation.

Influence-several of my friends are on the 4hr program and seeing success. Knowing that kept me motivated to see this through and to maintain the weight loss.  This isn't a fad, a short term project--it has become a way of life.

Peace and Grace on your journey.

Goal Weight May 2012

 

 

 

 

 

Easter 2012

 

 

 

May 2011

 

 

 

April 2011

 

 

 

October 2010

 

 

 

Sept 2009

 

 

 

Sept 2008

 

 

 

April 2008

 

 

 



 

 

25lbs and 25 Lessons

January first I began my first ever adventure in weight loss through dieting.  A few years back when I lived in Texas I found myself needing to lose a few---so I began working out like a villian; hitting the gym 5-6 days a week for an hour and a half or two hours.  Back then that did the trick--no dieting required.

That's not the case these days.  My schedule, age, lack of a workout partner and not having a great gym close by along with no change in eating habits let to a rather significant weight gain.  

This week I crossed the 25lbs mark , a big milestone.  Here are 25 lessons learned in no particular order.....

1. Weeks one and two were the worst-I wanted to cheat every day.

2. I sought emotional change in food--I used it to change my mood, find comfort and seek pleasure.

3. Weighing everyday is key. (I use this scale)

4. Breakfast is a key meal-I typically eat 3 eggs over medium and bacon or sausage.

5. It's easier to get in and out of my 1988 Honda Prelude.

6. I can survive without Dr Pepper--but I still enjoy it on cheat days.

7. Have one cheat day a week--and enjoy the heck out of it.

8. It can be difficult to stay on your diet while traveling--difficult but not impossible.

9. 10lbs = 1 size in clothes.  I'm down from a XXL to a L.

10. Eating healthy actually saves you money at the grocery store.

11. Find a few meals that work for you and stick with them.

12. Chipotle and Qdoba are the best fast food restaurants for my diet. (No rice, shells, chips or sour cream) 

13. Saving my old jeans and shirts helped me stay on track--they served as motivation every time I went into my closet.

14. My daughters can wrap their arms around me easily.

15. I don't avoid the mirror.

16. The nightly plate of Nachos was not my friend.

17. I have more energy.

18. I have fewer body aches, except when sitting on hard surfaces. (loss of padding)

19. Almonds and beef jerky have been a lifesaver as snacks.

20. People begin noticing your weight loss at 10lbs.

21. I used to eat when I was bored.

22. Lentils with cilantro and salsa are tasty.

23. Sleep impacts weight loss--too few hours of sleep and your weight loss stalls out.

24. I gained weight in my hands.

25. This has to be a way of life for me--it's not a project, a new years resolution or good idea.

Eight more pounds to go and I'll reach my goal.

Felling a Tree

A Simple Saturday Project, taking down a 25ft dead cedar.