fiftytwochanges

RESULTS - CHANGE 10

-0 lbs (OH NO! PLATEAU?)
-23.4 lbs total

This week I started:
Juicing.
click here to see a complete list of the weekly changes

Juicing is great - I’m making daily concoctions of cucumber, celery, kale, cabbage, lime, and ginger. And the left over pulp makes an interesting coleslaw for those in my household less veggie-averse than myself.

BUT WHAT IS UP WITH MY WEIGHT?? I have a theory: I’ve been going to my new gym quite a lot, doing interval training on the elliptical and some weightlifting as well. Muscles require water to repair themselves, and many people experience water retention (and therefore weight gain on the scale) at the start of a new training regimen. It is kind of counter-intuitive: weeks that I slack on exercise I lose 3 or 4 lbs and weeks that I hit the gym hard I lose 1 lb or nothing! But I know that in the long term, exercise is much better for my overall fitness than loafing around. So, hard as it is, I am going to ignore the scale and keep on doing what I’m doing.

Current Weight: 233.0 lbs (March 9, 2013)
Starting Weight: 256.4 lbs (ten weeks ago)
Daily Net Calories: ~1300
Height: 5’5”
Age: 25

RESULTS - CHANGE 13

-2.0 lbs
-26.4 lbs total

This week I:
REFOCUSED.
click here to see a complete list of the weekly changes

In any long process that requires patience and dedication, it is not such a bad thing to take a break when you need one. I’ve had time to catch my breath, collect my thoughts, and reaffirm my commitment to make healthy lifestyle changes over this year and into the future. But rest time is over now and I have a lot of work to do. Last week went great, and I am looking forward to this one! 

Current Weight: 230.0 lbs (April 22, 2013)
Starting Weight: 256.4 lbs (December 20, 2012)
Daily Net Calories: ~1300
Height: 5’5”
Age: 26

RESULTS - CHANGE 12

-1.6 lbs
-23.0 lbs total

This week I started:
Physical Therapy
click here to see a complete list of the weekly changes

And as soon as I stop exercising as vigorously, my weight drops. This is driving me insane. But, I suppose it is convenient for the time being, since I will be taking a break from the gym to focus on treating a recurring knee injury. I’ll just enjoy seeing the scale move over the next month, then suck it up and start hitting the gym when I am able. I know that fitness is more important than numbers, but it is irritating to see the opposite of the results you want when you are working hard. Considering going scale-less for a while when I get back to my full-intensity exercise regime…

Current Weight: 233.4 lbs (March 26, 2013)
Starting Weight: 256.4 lbs (twelve weeks ago)
Daily Net Calories: ~1300
Height: 5’5”
Age: 25

REWARDS + GOALS

Recurring rewards:
· stick to all changes for 6 days in a row: get to disregard 1 rule for 1 day!
· every - 5 lbs: a new book (from the used bookstore, mostly)
· every - 10 lbs: a fabulous massage from boyfriend (he is currently enrolled in massage therapy school!)

Goal-specific rewards:
- 20 lbs: a fabulous etsy item!
- 30 lbs: a nice pillow (maybe memory foam!)
- 40 lbs: new earrings I’ve had my eye on
- 50 lbs: a new (used) iPod Nano to replace a stolen one
· UNDER 200! Weekend trip to the beach or amusement park!
- 60 lbs: polka dotted goal dress (extra motivation to lose the rest)
- 70 lbs: cute new shoes (like these?)
- 80 lbs: a Wacom Bamboo drawing tablet
- 90 lbs: upgrade cell phone
- 100! Trip to visit my brother in California!

I’ve tried to come up with reward prizes that are not food related, since I don’t want to cultivate associations between food and events or emotions.
I know that some of the items on my list are a bit expensive, but I figure that by working full time I have earned the luxury of having a generous budget for motivating myself to achieve my health and fitness goals. ♥

youdbetterberunning  asked:

hey! this is a pretty neat thing you're doing, i'd really like to give it a shot! i just have a couple of questions if you don't mind, i was just wondering. once you 'start' a habit each week do you then stick with it once the week is over or do you actually start focusing on the next week thing a bit more? i don't know if i'm making sense, so do you still exercise every day, do you still eat veggies each day? or do you just focus on the next week's goal? thanks xx

I do continue the previous weeks’ changes even after I start a new week.
Example: The change for Week 1 was counting calories, and I have been doing that every week since then, and it has become a habit I barely have to think about. Same with Week 2 - drinking only water did require some effort the first week, but has now become a habit, leaving me free to focus on new changes. So, yes, I do still exercise and eat veggies every day!

The idea is to make small changes that don’t take longer than a week to get used to. Or, if I make a big change or a change that I know will be difficult, I will purposely make the  following week’s change something really easy.
Example: Week 5 I reduced sodium dramatically, which is not easy. So Week 6 all I am doing is setting up a reward system, something that won’t take much time and will let me continue to monitor my sodium closely.

My goal by the end of the year is to have 52 new, healthy habits! Crazy, but worth a try!

RESULTS - CHANGE 11

+2.0 lbs (UH…?)
-21.4 lbs total

This week I started:
Weight training.
click here to see a complete list of the weekly changes

Bummed about the weight gain on the scale, but LOVE my weight lifting routine! I am sore all over, which is amazing. I know it is hard to build muscle and lose fat at the same time, so my main goal is maintaining the muscle that I already have. Any increase in strength or muscle mass is icing on the cake!

Anyway, I’m not too worried about the number on the scale, for reasons I mentioned last week - apparently starting new training regimens can cause water retention, since muscles require the water to repair themselves after exercise. I’ll keep on track and see if things don’t turn around after a few more weeks.

Current Weight: 235.0 lbs (March 16, 2013)
Starting Weight: 256.4 lbs (eleven weeks ago)
Daily Net Calories: ~1300
Height: 5’5”
Age: 25

CHANGE 11 OF 52

This week I will start:

Weight training!

I have been getting bored with my gym routine, recently. I do the elliptical for 30 minutes with a target average heart rate of 165, then 30 minutes of yoga, then collapse. Every time gets a little easier, and I’ve stopped feeling challenged. I do have some ideas about how I can jazz up my elliptical training (intervals!) and yoga (new videos!) PLUS I will kick off my new weightlifting regimen! I will be doing 2 or 3 sessions a week, focusing on upper body, lower body, and core in separate sessions. As of now, I plan to do 3 sets of 6-8 reps for each muscle group. When I am able do 8 reps 3 times comfortably, I will know it is time to up the weight for next time. It is a bit of a challenge to find useful information on how to start lifting weights as a beginner, but I think that it is better to start and figure it out as I go than delay starting because I don’t have all the information. Ready, go!

Current Weight: 233.0 lbs (March 9, 2013)
Starting Weight: 256.4 lbs (ten weeks ago)
Daily Net Calories: ~1300
Height: 5’5”
Age: 25

CHANGE 10 OF 52
This week I will start:

Juicing!

I don’t like most vegetables, and am always looking for new ways to make them more palatable. My ultimate goal is to be able to consume kale every day (in one form or another), without gagging over the taste and texture. My plan is to juice up all the veggies I won’t eat (celery, cucumbers, cabbage, etc.), throw in a pear for sweetness and a lime for some zest, and then gulp it down. Afterwards, I can bake the pulp into gingerbread muffins or turkey meatloaf. Yuck/yum!

Current Weight: 233.0 lbs (March 2, 2013)
Starting Weight: 256.4 lbs (nine weeks ago)
Daily Net Calories: ~1300
Height: 5’5”
Age: 25
CHANGE 9 OF 52

I have tackled calories and sodium in my diet, but with increased exercise it is becoming clear that I need to evaluate and fulfill my body’s protein requirements. This week I will start:

Ensuring that I consume sufficient protein daily.

There are several different methods used to determine a person’s recommended daily protein intake. Who’s to say which is right, so I’ve taken two high-ish but reasonable numbers and created a target range of between 75 and 85 grams per day.
{This website explains several of the more popular equations for calculating protein requirements: http://exercise.about.com/cs/nutrition/a/protein_2.htm}

Current Weight: 236.4 lbs (February 23, 2013)
Starting Weight: 256.4 lbs (eight weeks ago)
Daily Calories: ~1300
Height: 5’5”
Age: 25