Greetings all,
If you do not want to read a weightloss 'success story'...skip this blog entry!
This is not a normal adventure, strange things to see type of blog entry...this is a summary of a personal journey for Sarah. For those of you who have followed the blog since it's inception back in 2010, you've no doubt seen a difference in the way I looked then versus the pictures from the last entry about the Great Wall Marathon.
In fact, I'm both proud and embarrassed to say that I've lost 100 pounds (-/+ accuracy of at least 2 different scales, time of day etc). I am at my goal weight now and it is my firm intention to maintain this weight and my lifestyle from now on. I don't think I've ever been 'happy' with my weight...until now and I can honestly say I'm happy to be where I am and am OK with how I look.
What I will 'show and tell' below is a brief story of how I have done it and a timeline of photos that tell the tale. This is my story...it may or may not work for anyone else. It's a personal story and I've to put the things here that have really helped in my transformation. If you you are struggling with weight loss, or know someone that is, feel free to share this blog entry as you see fit.
There is no magic...except to 1) have a sound plan and 2)work the plan.
Here is my journey:
On 30 May, 2011, I had a tailor come to our apartment to fit me for a Chinese silk jacket I had ordered. When I tried it on, I asked my husband Rod how he liked it. He told me that it would look better if I lost some weight.
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| The beginning of the Weightloss journey 30 May 2011 |
Gotta admit, that hurt my feelings, but I knew he was right, so I couldn't argue. I thought about it the rest of the day and of course, didn't sleep at all that night. I worked out my plan.
I knew that my plan needed to be simple, something I could follow without alot of support, simple foods, and without the stress of calorie counting and that I could communicate to Rod (who is the primary food preparer in our house!). Looking back, it was not a perfect plan and I was not perfect in executing it, but it did provide measureable results. I set up some simple (not easy) rules and stuck with it every day.
My initial 5 Rules:
1. Every day, do at least 30 minutes of exercise (preferrably 60 min), rain or shine, cold or hot..get out there!
2. No eating after 6:00pm (yes, that meant that many times during the week I did not have dinner because I was late coming home, so I normally ate a late lunch and a late afternoon snack to tide me over). I typically drank hot green tea to calm the hunger. I later changed this rule, but for the first 6 months, I stuck to this very rigidly)
3. No sweets (occasional fruits OK), that includes 'sugar free'
4. Low Carbs (carbs in most veggies OK (except potatoes), but no breads, pastas or heavy starches
5. No sodas (diet and regular both out)
Some additional notes about my beginning plan...I didn't weigh at all on the scale. I used how my clothes fit to know if I was making progress (I knew my starting weight because I had been to the Dr recently)
I took pictures along the way...eventually, I took them on the 1st of each month, but at the beginning, I wasn't nearly that organized!
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| 1 Month (July 2011) into the Journey |
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| 2 months into the Journey (Aug 2011) (in Shanghai at the yu Gardens) |
After about 4 months I started weighing once a month (I couldn't stand the thought of not seeing progress, so I made sure my length between weigh-in's guaranteed some progress!). I also started and doing measurements 1/month on waist, hips and bust to also give me some feedback on progress. (No I'm not going to show the graphs here...but I do have them!)
At this point, I estimated I had probably lost about 40 pounds and was wearing clothes that had not fit in awhile and my weightloss started to be noticeable.
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| 4 months (Sep 2011) into the journey |
By this time, I was able to do 60 min on the elliptical or walking hills on the treadmill, or rowing machine. I was starting to get back in shape and I liked how it felt. One of the people at the fitness center (we called him rubber man because he was the most flexible person twisting, stretching etc, that I have ever seen in my life!), started to remark (in Chinese and sign language) that I had lost weight and encouraged me.
I continued on my initial 5 simple rules...one day at a time. I also joined an online weightloss forum where I started to keep track of what I ate (still not calorie counting) and got support and encouragement from people all over the world.
http://weight-loss.fitness.com/forums/9-weight-loss-diary
I found this to be a very healthy habit, posting my food, feelings, struggles, successes every day. I especially liked it that no one judged me or criticized me...I could just put what I felt that day, good bad and ugly and also enjoyed reading and posting on other peoples diaries. I still do this!
I also started listening to different nutritional and weightloss podcasts. Here are 3 of my favorites: (I still listen to these when I do my exercises on the treadmill, elliptical or lifting weights..or any other 'machine' type of workout..) I still listen to music and other things, but I always try to have one of these 3 at some point to keep me focused.
http://www.weightandwellness.com/radio-show/
http://www.fat2fitradio.com/
http://www.peoplespharmacy.com/radio-shows/
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| 5 months into the journey (Nov 2011) |
By this time I had started to have some new clothes made. One of the joys and pains of living in China .. Joy: is that it's relatively inexpensive to have tailor made clothing...Pain (it's very difficult to find large size clothing, so if I didn't bring it with me from the US, I had to have it made). All of the clothes I brought from the US at this point were too big, so I started getting new clothes made for winter.
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| 6 months into the journey...Christmas 2011 |
At this point, just around the corner from new Years, I decided to set some goals that involved a weight. I set a goal weight and a target for weightloss each month based on my previous performance (I had to revise the date several times...it really is true what they say..it gets harder the more you lose...doesn't come off nearly as quickly as it did when I started!)
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| 7 months into the Journey (Jan 2012) |
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| 8 months into the Journey (Feb 2012) |
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| 9 months into the Journey (March 2012) |
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| 10 Months into the Journey (April 2012) |
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| 11 Months into the Journey (May 2012) (In Greenville, SC) |
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| 12 Months into the Journey (June 2012) (In Rio Des Janiero, Brazil) |
At the 1 year mark I had lost approximately 80 pounds. I had set a goal to get to get to the US Army Weight for my height and weight, which would require to to lose about 25 more pounds. As an intermediate goal, I wanted to get to a % Bodyfat that was 'acceptable' by US Army standards. To know that, required that I upgrade my old mechanical scale to a new electronic one with a % bodyfat option....so I did. And wouldn't you know it that when I changed scales, the new one weighed me 6 pounds heavier (so unfair!). The weight was really coming off slowly now and I knew I was going to have to change things up.
I started to track my % bodyfat and decided that I needed to start counting calories. I found an application that had a big database of foods which didn't cause me to stress out and obsess about counting calories: http://www.myfitnesspal.com/
At this point I also changed my rule#2 and allowed myself to eat after 6:00pm, but I was now counting calories to make sure I didn't go over a daily amount. I set the daily amount to the amount I wanted to always eat and be able to maintain my weight for life and maintain my goal weight...for me this is about 1650 calories (I used the tool at fat2fitradio.com website mentioned above to determine this amount with my exercise level. Yes, it meant that the weight would not fly off, but it also meant that I wouldn't be starving myself and I could maintain it without feeling deprived. I wanted to maintain the weighloss and the lifestyle..not balloon back up! The other 4 rules remained (and still remain) intact as I write this. I also set another goal...to be able to buy something 'off the rack' here in China. That may sound like a strange goal...but here in the land of petites..it was a big deal for me!
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| 15 months into the journey (Sep 2012) Getting ready to run a 5k in Shenyang...the first race I had entered since 1999 |
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| 16 months into the journey Oct 2012 (Busan, South Korea) |
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| 17 months into the journey Nov 2012 (in Shanghai) |
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| 20 months into the journey (Feb 2013) (on a cruise in Australia) The fitting comparison to the original Red jacket! |
After I ran the 5k and did OK, I decided to enter the Great Wall
Marathon...I knew it would take alot of time, dedication and energy, but
it was something I really wanted to do while we were living in China
(little did I know how really difficult it would be) I started training seriously for it in Nov 2012 and ran though the winter months in Shenyang (yes, it was really cold...and polluted and yes, I had to run with layers on...and watch my footing because it was really icy much of the time!). I also ran the steps at the hotel every morning in addition to a 'normal' workout at the fitness center...As many of you know, I was traveling alot for business and pleasure and I determined that I ran in 8 countries (France, USA, Romania, Poland, China, New Zealand, Australia, and South Korea ) to do the Great Wall marathon...and even all of that didn't prepare me for the Great Wall Marathon at Jinshanling...but I've already told that story in a previous blog entry!
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| Nov 2012 (Running in Wu Li he park in Shenyang) |
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| Jan 2013 (Running in Wu LI He park in Shenyang) |
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| Feb 2013 (Running in Albert Park, Auckland, NZ) |
By this time, (March 2013) the weight is starting to stabilize and even though the weight is not coming off, my clothes are still getting loose...a sure sign I've started to gain more muscle mass and continue to lose fat. Somewhere along the way, I forgot to mention that I had met the US Army standards for % bodyfat (but still didn't meet it for weight).
As of this writing, I've lost 100 pounds and I've revised my goal to maintain at my current weight (+/- 5 pounds) and continue to work out most every day for 45 min...not in training for any particular event...just to keep in shape; maintain my revised 4 rules for life...and not go back to where I was. I'm not perfect...far from it...but every day is a new day and I strive to maintain these rules each day!
1. Every day, do at least 45 minutes of exercise (preferrably 60 min)
2. No processed sugars or sweets (fruits OK).
3. Low Carbs (carbs in most veggies OK, but no breads, pastas or heavy starches
4. No sodas (diet and regular both out)
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| 23 months into the journey (May 2013) ...happy with my fitness and health and..by the way...this blouse was bought 'off the rack' here in China! |
I'd like to thank my dear husband Rodney for the motivation to start (didn't like it at the time...but will be forever grateful for his honesty)..and I'd also like to thank my sister for her inspiration...for she too lost 100 pounds before I did and she remains a true inspiration!
If this story can help you, it's great...I don't wish you good luck...because for me, it's not about luck..it's all about choices...I can control what I put in my mouth and the exercise I do..or not...no one else. I can't blame anyone else, or the environment or the pollution...it's my choice and I take responsibility.
If this story has been an entertaining read, that's great too...but gotta admit, I wrote it this story for me...to keep my memory intact and keep my self accountable to me.
So I wish us all Good Choices in all parts of your lives!
See you next blog entry to with another "strange event or place" while we live here in China!
Sarah
