Imagine a metal spring, like one in a ballpoint pen, a grandfather clock or even a mattress.  When it is new, it maintains a certain shape and strives to keep that shape.  Sure, it will shrink and compress as needed, but it quickly springs back to its original size.

What if the body weight you were destined to be is like an untouched spring?  If you’re lucky, it is perfect the way it is.  If you are like most of the people reading this blog, you want your body weight to be less, your body to be smaller.  Does it feel like getting to the lower body weight you desire is like squeezing that spring to its smaller size?  And then, against your will, the spring, your body weight, bounces back to its pre-determined shape?

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Even worse, after squeezing the spring and watching it spring back several times, the spring starts to lose its definition.  It doesn’t want to return to its original shape.  It starts to get flabby and more unmanageable.  Is your body weight just like that?  I know I am feeling that way right now.

How My Body Weight is Like a Spring!

It’s amazing to me how quickly I am able to gain weight.  It’s not like I’m eating four hamburgers, three orders of fries, and two milkshakes at every meal.  I don’t even think I am eating much more than the people around me.

For some reason, in order for me to manage my weight, it is necessary for me to carefully watch my calories all of the time and to exercise consistently.  As soon as I let either one slip a little, my weight starts to creep up again.

I took some positive steps today by getting on the bike at 4:30am this morning.  I made some minor adjustments to my schedule to make that happen.  It’s a great way to start the day.

I ate fairly well most of the day.  I made a couple mistakes, but I’m going to forgive myself and try again tomorrow.  If I start exercising consistently again, I’m hoping the minor mistakes will not have such a big impact.

Maybe Your Body Weight is Not Like a Spring

Do you think your body weight is like a spring?  It’s okay if you don’t.  It’s just an idea that came to me, based on my struggle with my body weight.

I’ll admit that is not really a very positive or supportive way to think of body weight.  As a matter of fact, it is very negative, and I am essentially telling myself it is very difficult to succeed.

I’ll try to find a better way to think about my journey to lose my extra body weight.  It would be really great if you can offer another perspective.  If you have an idea, please find the Comments section below and let me know!

My co-worker allowed me the opportunity to discuss my whole experience, and I was thrilled to tell her about my goals for eating right, exercising and losing weight.  I have it all worked out in my head, and it felt great to share it with someone who is so supportive.  I want to make sure that I maintain my weight loss, and she was supportive of the plans I shared.

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I am thrilled to have a co-worker like her, and I am glad I do not have any negative influences.  Those can be a real downer, and I rarely see any indication of it.  I am aware of some examples where someone has a strong opinion of a particular plan.  Even if you’ve shared that it has been successful for you, they still forge ahead with their negative comments.  If people have negative thoughts, I much prefer they keep them to themselves!

Breakfast:  Lemon Poppyseed Muffin; Cottage Cheese, 1% Fat; Peach; Bread, oatmeal; Morning Coffee

Morning Snack:  Yogurt, nonfat; Strawberries

Lunch:  Vegetable Beef Soup; Mushrooms, raw; FF Dressing

Afternoon Snack:  Honey Mustard Pretzel Sticks

Dinner:  Rotini with Meatballs and Tomato Sauce; Brussel Sprouts, cooked; Mandarin Oranges; Oil, canola, olive, peanut, safflower; Bread, rye

Dessert:  Fudge Brownie

Drinks:  Crystal Light; water

Exercise:  30 minutes on recumbent bike at 138 bpm.  66.67% of weekly exercise goal is complete.

Pedometer:  ?

I was not able to get on the scale today, because the scale at the hotel (yes, there was one in the room) had a limit of 250 pounds.  At my size, I still have to be aware of those weight limits.  At least, a whole new world of items with 300-pound limits will open up to me soon.  I know I am getting close.  I will get on the scale tomorrow morning and find out for sure.

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Losing weight is giving me confidence to try new things physically.  The two-hour bike ride on Saturday is one example.  At one point on my trip, I saw some people paddling canoes.  At 350+ pounds, I would never have considered getting on a canoe.  I thought I would surely flip over and find it impossible to get upright again.  I don’t think I can yet get on a canoe, but I am now looking forward to when I can give it a try.  I know I will weigh less than 250 pounds someday soon, and I will then be in much better shape to paddle away.

Since I couldn’t read the Mindset Makeover yesterday, I read it today, and the topic was nutrition labels on foods.  It is not new information to me.  I have already been paying attention to labels, since I purchased that fat-free dressing with corn syrup as the first ingredient.  The short message was calories first then look for nutritional improvements.

Breakfast:  NutriCinnamon Squares Cereal; Yogurt, nonfat; Strawberries; Bread, multigrain; Milk, nonfat or skim

Morning Snack:  Egg; Banana

Lunch:  Black Beans and Rice; Lettuce, green or red leaf; FF Dressing

Afternoon Snack:  Chocolate Peanut Butter Bar

Dinner:  Macaroni & Cheese with Beef; Tomato; Mandarin Oranges; Salad Dressing, light or reduced fat; Bread, rye

Dessert:  Chocolate Crunch Bar

Drinks:  Crystal Light; water; Coffee

Exercise:  one hour walk on the beach; 16.67% of weekly exercise goal complete

Pedometer:  ?

I read the Mindset Makeover today, and it was a very good edition about how to eat after reaching your goal weight.  If you’ve been reading this blog, you know I’ve already given that some consideration.  I am still far from my goal, but I am already planning to follow the “My Pyramid” plan when I get to my goal.  I think it is simple enough for me to follow, and I think it will meet my nutritional needs.  Heck, that’s what it is supposed to do, right?

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I am traveling again next weekend.  Since I’m traveling for pleasure, I am in total control of when I will eat.  I have reserved a hotel room with a kitchen and a refrigerator, so it will be very easy to have the food I need to continue to follow the NutriSystem Advanced plan.  I guess I could try to eat out and eat healthy, but I’d rather sit in my hotel on the beach and enjoy the food I know will help me be successful.

Breakfast:  Blueberry Flavored Pancake Mix; Egg Whites; Peach; Bread, pumpernickel; Morning Coffee; Milk, nonfat or skim

Morning Snack:  Cottage Cheese, 1% Fat Applesauce, unsweetened

Lunch:  Pasta Parmesan with Broccoli; Lettuce, green or red leaf; “Lite” Blue Cheese Salad Dressing (Litehouse)

Afternoon Snack:  Caramel Popcorn

Dinner:  Mashed Potatoes with Meatloaf and Tomato Sauce; Tomato; Mandarin Oranges; Oil, canola, olive, peanut, safflower; Couscous, cooked

Dessert:  Milk Chocolately Delight Bar

Drinks:  Crystal Light; Diet Pepsi

Exercise:  none!  I already met my goal for the week.

Pedometer:  ?

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I read the Mindset Makeover today, and the focus was on negative influences and how to deal with them.  I think I have been lucky to avoid them so far.  There have been a few times where someone has suggested another program, even after hearing about my success on NutriSystem Advanced.  One person has gone so far as to pick apart the program.  So, that was a little bit negative, but I remain committed the plan that is bringing me success.  I am focused.

Because I received a coupon, I was going to buy some clothes online today, but I stopped myself.  When I started to choose the size of the clothes, I realized I would be aiming for a moving target.  That would be a waste of money, and it would be frustrating!  I can probably wear most of my shirts and shorts for a while longer.  I will just need to start doing something about my slacks real soon.  They are getting very baggy.

Breakfast:  Cluster Crunch Cereal; Shrimp, Egg, Cheese; Applesauce, unsweetened; Bread, oatmeal; Morning Coffee

Morning Snack:  Strawberries; Edamame

Lunch:  Hearty Minestrone Soup; Lettuce, green or red leaf; FF Dressing

Afternoon Snack:  Nacho Crisps

Dinner:  Flatbread Pizza; Collard Greens, cooked; Mandarin Oranges; Oil, canola, olive, peanut, safflower; Rice, brown, cooked

Dessert:  Chocolate Peanut Butter Bar

Drinks:  Crystal Light; water; Diet Pepsi

Exercise:  30 minutes of basketball; 100% of weekly exercise goal completed

Pedometer:  ?

At breakfast today, I took advantage of the free breakfast at the hotel.  That means an English muffin with butter and jelly, Fruit Loops cereal, and a banana.

On the plane, I snacked on potato skin chips and Brussels cookies (by Pepperidge Farms).  I enjoyed a bottle of Merlot, too.

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I actually had one NutriSystem Advanced meal today for lunch.  It was Beans and Ham Soup.  I also had a salad.

I then went to a party.  I did not hold back much at all.  I ate everything that looked good.  From lemon poppyseed cake to creamy hot turkey (not sure what made it that way), I went crazy. 

For dinner, I was still a little full, so I just had three flank steak tacos.  Since it was also a birthday party, I had some German chocolate bars I made.

All in all, I ate many, many calories today.  The only exercise was the long walk at the Atlanta airport.  I avoided the train and the moving sidewalk.

Tomorrow is a new day and a new week.  I will be back on track.  I will weigh myself.  I will eat right, and I will exercise.

I read the Mindset Makeover for Week Eight.  The amount of scheduled exercise this week does not change.  I will reach the weekly goal of 120 minutes of exercises (four 30-minute sessions).  This week’s lesson focused on finding other ways to increase overall activity (like taking the stairs instead of the elevator, parking further from the office, etc.).

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The goal for the week is to identify two ways to increase overall activity in this way.  I can certainly park further from the entrance to my office.  I give myself enough time before and after work, so it will not cause a problem with time. 

I am thinking of other ways to increase activity.  I already take the stairs at my office.  I think I will use the bathroom in another part of the building.  Since I make more visits to the bathroom on NutriSystem Advanced, this will probably be effective.

This lesson also mentioned wearing a pedometer.  Of course, I’ve read that before.  “I Can Make You Thin” recommended a pedometer, and I did wear one for a little while.  My pedometer is a watch; others you wear on your belt.  I gave up wearing the pedometer watch, because I wanted to wear a nice dress watch to match the rest of my attire.  Since I wear long-sleeve shirts, I may be willing to wear the pedometer watch again.

Breakfast:  Berries & Multigrain Flakes; Egg Whites; Mandarin Oranges; Bread, whole-wheat; Milk, nonfat or skim; Morning Coffee

Morning Snack:  Crabmeat; Strawberries

Lunch:  Pasta Parmesan with Broccoli; Lettuce, green or red leaf; FF Dressing

Afternoon Snack:  Peanut Butter Cookie

Dinner:  Wedged Potatoes with Sliced Beef Steak; Carrots, cooked; Mandarin Oranges; Oil, canola, olive, peanut, safflower; Bread, rye

Dessert:  Double Chocolate Almond Cookie

Drinks:  Crystal Light; water

Exercise:  no exercise; I already met my goal for the week.

Pedometer:  ?

I did read the Mindset Makeover today as prescribed.  This week is called “Eating Out, Eating Smart”.  I will definitely need to put these techniques to work as I will be traveling on business in two weeks.  I will be visiting another office, so the employees there may want to go out for lunch or dinner.  It’s more important to develop the relationships, instead of running to my hotel to eat. 

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I haven’t decided exactly how I will approach eating on the trip.  I’m inclined to bring all my food, but it might not be easy to prepare stuff.  So, I may employ the techniques to eat out.  This will be a good test.

Tomorrow I increase my exercise from 100 minutes for the week to 120 minutes.  That works out to four 30-minute workouts.

Breakfast:  Lowfat Granola Cereal; Egg Whites; Banana; Bread, sourdough

Morning Snack:  Crabmeat; Orange

Lunch:  Vegetable Beef Soup; Spinach, raw; FF Dressing

Afternoon Snack:  Zesty Herb Snack Mix

Dinner:  Chicken Breast Patty; Collard Greens, cooked; Strawberries; Mayonnaise; Couscous, cooked; Mild Taco Sauce (Heinz)

Dessert:  Chocolate Caramel Bar

Drinks:  Crystal Light; Wyler’s; water

Exercise:  none; I already reached my goal!

Pedometer:  none

I read this week’s Mindset Makeover about negative thoughts.  Luckily, I haven’t had many negative thoughts since I started NutriSystem Advanced.  Alas, I still read through the material, and I am filing the information in the back of my head, in case I have to follow the exercises at some point.  I have a positive attitude now, and I expect it will continue.

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I made a cucumber salad today.  Instead of adding store-bought fat-free salad dressing that is loaded with sugar, I added some vinegar with some spices and a little Splenda.  I’ll know what it tastes like in a couple of days. 

I planned a vacation, and I made sure the hotel has a full-size kitchen.  I plan to eat the same way I am now while I am on vacation.  I don’t think many people would eat diet food on vacation, but I am way too determined to make sure my weight loss continues.  Heck, I might even bring my scale!

Breakfast:  NutriFrosted Crunch Cereal; Egg Whites; Cherries; Bread, oatmeal; Morning Coffee

Morning Snack:  Yogurt, nonfat; Cherries

Lunch:  Chicken A la King; Lettuce, green or red leaf; FF Dressing

Afternoon Snack:  Peanut Butter Cookie

Dinner:  Thin Crust Pizza with Cheese; Bell Peppers, red or green, cooked; Mandarin Oranges; Oil, canola, olive, peanut, safflower; Couscous, cooked

Dessert:  Chocolate Chocolate Chip Pudding

Drinks:  Crystal Light; water

Exercise:  my day off

Pedometer:  ??

I read the Mindset Makeover for week five about risky behaviors.  I’m glad that the program does focus on more than just diet and exercise, and I did read through the information.  Since I’m not running into those issues – yet, I really just skimmed through it.  If I run into a problem, I’ll know where to go to get help.

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I tried to find good recipes for fat-free or low-fat salad dressings, but I am not happy with anything I found.  After my mistake with the sugar-packed fat-free dressing in a bottle, I want to take matters into my own hands.  I think I’ll be able to find fat-free, but my difficulty will be identifying what low-fat truly is.  If you have a good recipe, please send it my way or post it in the comments.  Thank you.

Breakfast:  NutriFrosted Crunch Cereal; Egg; Blueberries; Bread, sourdough; Milk, nonfat or skim; Morning Coffee

Morning Snack:  Crabmeat; Applesauce, unsweetened

Lunch:  Chicken Noodle Soup; Lettuce, green or red leaf; FF Dressing; Alfalfa Sprouts

Afternoon Snack:  Sour Cream and Onion Soy Chips

Dinner:  Rotini with Meatballs and Tomato Sauce; Asparagus, cooked; Orange; Salad Dressing, light or reduced fat; Rice, brown, cooked

Dessert:  Double Chocolate Almond Cookie

Drinks:  Crystal Light; water; water with flavored Splenda

Exercise:  nothing specific, but I did take an opportunity to walk instead of driving.  It felt great.

Pedometer:  ???