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.