Looking to get healthy in 2021? Me too!
It is why I started this weekly thread called Weight Loss Wednesdays. A
journey to weight loss to improve my overall health. I will take you along and
share my personal struggles and success.
This past Monday, my new journey began. A lifestyle changes in the foods
that I have been eating. It is all about making smart choices for a healthier
self. When you eat healthy, it helps you to get your weight under control,
helps to keep your bones strong, and prevent heart disease.
How in the world did I get here with 80 pounds to shed? Wow, more weight to
lose than when pregnant with my two children and a set of twins.
Honestly, I am a stress eater and a carbohydrate junky. When I am
stressed, I seek comforted foods. My go to foods is always high in
carbohydrates. Thank goodness, I am not a huge, sweet eater. However, I love me
some good pasta and homemade biscuits or bread lathered up with butter.
How in the world am I going to do this? A need to do a lifestyle change. Others may say “an intervention”. LOL
An important goal in order to be successful, I need to mentally change the way I think about food. Food for fuel verses comfort. Find something else for comfort like knitting or dancing to music. It’s something that I will need to work on.
Easier said then done!
But it also begins with changing the way I eat.. And, that my sweet friends a big lifestyle change. I have done it before successful and can do it again. This time for keeps!
Recently, I had a physical and blood work done. I have been given the all clear to start my weight loss journey. I highly recommend that you have a yearly physical with your doctor before starting any weight loss or exercise programs. I am not a health expert. Here on my blog, I am sharing what works for me. And, opening up and sharing with you my struggles during this journey.
Basically, I am doing three things:
- Mediterranean lifestyle (Mediterranean Diet with a few alternations);
- Intermittent Fasting – Daily eating period of 8 hours, such as 11 a.m.–7 p.m. fasting for 16 hours; and
What do I eat?
- Vegetables (limited Nightshade plants due to inflammation issues)
- Nuts and seeds
- Legumes (moderation – due to inflammation issues)
- Potatoes (moderation because it is a nightshade plant and I have issues with inflammation)
- Herbs & spices
- Lean meats, especially grass-fed animals
- Fish, especially those rich in omega-3 fatty acids, such as salmon, mackerel and albacore tuna
- Olive Oil, Coconut Oil, Clarified Butter
- Eggs and cheese in moderation (I mostly eat goat cheese and feta)
- Plain Greek Yogurt
- Almond Flour
- Almond Milk
What foods do I avoid?
- Most dairy except for cheese and Greek Yogurt.
- Rarely eat red meat
- Highly processed foods in general
- Wheat and white flour
- Wheat and barley
- All sugar, refine sugar, sugar-sweetened beverages, etc.
- Processed meats (deli meats, hot dogs, etc.)
- Refined grains and refined oils
Honestly, it’s not as hard and you think. You are simply eliminating all of the bad unhealthy processed foods. The best part, I don’t have to worry about counting calories. I am eating healthy foods that are not processed. The foods are not packed with lots of preservatives and sugar. Three meals a day with two snacks. Once off the sugar, I don’t have cravings.
I suffer from an autoimmune disease that causes inflammation in my body and nerve pain. What I have found is when I am off the sugar and watch the nightshade plants, I have less pain and inflammation. Also, I have issues with my digestive system. It is why I like intermittent fasting. It helps to give my digestive system a rest and it will burn the stored energy.
I am eating during an 8 hour window. For me, it works out to be 11 a.m.-7 p.m. During this 8 hour period, I will eat three meals and have two snacks. After 7 p.m., I will have nothing other than water to drink and a cup of black coffee or tea in the morning.
What intermittent fasting is doing is using the body fat as food energy that has been stored away. The body exists in two states: 1) fed state; and 2) fasted state. Therefore, we are either storing food for energy or burning stored energy.
A good exercise program is the key along with healthy eating to losing weight. This past August, my husband and I purchased a Nordictrack RW900 Rower. We love rowing machines because it works so many of your core muscles in the body. As we get into our 50s, women begin a natural aging process called sarcopenia, which is the loss of muscle mass. It’s all a part of the aging process. We need to eat more protein enriched foods and exercise to help combat loss of muscle mass.
My exercise program will consist of using the rowing machine four times a week. I will also be using free weights to focus on my legs on alternate days from my arms and shoulders routines. In addition, I plan to walk each day. For the first week, I will let my body adjust to the new eating pattern. My workouts will begin in week two.
It is important to find the right diet and exercise program for you. It needs to be one that is not a fad that can be adapted to a lifestyle change. This journey to become healthy is going to take hard work, dedication and a support system. It is always good to have a cheerleader on your side. It’s good to have a buddy that is encouraging to you. If you don’t have a buddy, I will be your cheerleader.
It was very difficult for me to share this part of me and how much weigh I need to shed. I am posting for not only accountability but to help encourage others as well. You may only have 10 or 25 pounds to lose. It makes no difference. Together, we can do this and encourage one another.
Remember this, “nothing tastes as good as skinny feels”. Skinny may not necessarily be a size 2. For you, it may be a size 8 or 10. It’s just a size! The important thing here is healthy diet and exercise is going to make a healthier US!
Please feel free to share what you are doing in your own weight loss journey. What works for you and what doesn’t work. Here’s to making 2021 better by being healthy.