An open and honest journal series, documenting the weight loss journey of a morbidly obese food addict. Me! And, I’m kicking off with a weight loss plan.
Happy New Year, friends! ?
If you’ve landed on this page, then I’m guessing you have an interest in weight loss? Welcome, I’m so happy you’re here!
This post is the first, of what I hope to be many, in a journal series that will track my weight loss journey. And, today I’m putting some real thought into a weight loss plan.
I’m going to be thinking about:
- GETTING STARTED Stats and ‘before’ photos that will basis for creating and achieving my goals.
- CONFESSION TIME Identifying my behaviours and weaknesses
- COMMITTING TO CHANGE Recognising what I need to commit to every day to ensure success
- WEIGHT LOSS PLAN Devising a realistic plan
- PUTTING THE WEIGHT LOSS PLAN INTO ACTION With specific actions for the week ahead
- ACCOUNTABILITY Putting measures in place for long-term success
- REASONS WHY I WANT TO LOSE WEIGHT A reference point to look back on for ongoing motivation
Right, let’s get started.
Full disclosure, I have struggled with my weight for over 30 years. By no means is this my first attempt at weight loss. I have a long history of yo-yo dieting. January 2020 is just a new start for me.
Today, I’m considered medically as morbidly obese. And unfortunately, I am struggling with a long list of health issues that come along with that. If you’re interested, you can read more about me here.
But now, without further ado, let’s check out my current stats. Eek!!! ?
|BODY PART||MEASUREMENTS (in Inches)|
I’m also making a note of my BMI using the NHS BMI Calculator as another way to measure my weight over time.
My house used to be a mirror free zone because I hate looking at myself. I still do, of course, but mirrors are necessary for those all-important progress photos. I am dreaming of the day I can be one of those people who has an ‘AFTER’ picture to sit proudly next to these current ‘BEFORE’ pics (that I’m not so proud of!). ?
These figures are hard to digest. I’m not feeling good right now. ?
CONFESSION TIME. OK, LET’S BE HONEST!
My life will be short and increasingly more difficult unless I make some serious lifestyle changes. AND I NEED TO DO IT NOW!
So, deep breath, I confess that I am a:
- FOOD ADDICT
- BINGE EATER
- SECRET EATER
- OUT OF CONTROL AROUND FOOD
- RISKING MY HEALTH
- MAKING MYSELF ILL
I don’t help myself, because I am always:
- SEEKING A QUICK FIX
- LOOKING FOR THE NEXT ‘MIRACLE CURE’
- MAKING EXCUSES
- SABOTAGING MY EFFORTS
Although it’s embarrassing to admit, these confessions have helped me understand where I stand on day one. I can see clearly where my weaknesses are so that I can actively start working on them. More than that, I’m forced to recognise the damage I’m doing to my body. It’s time to take responsibility and own it!
My confessions have helped me recognise it can’t just be about weight loss anymore. It must be about overall health and wellbeing. I want to think about nourishment – satisfying my hunger, avoid crippling cravings AND healing my body from the inside out.
How fantastic would it be to look back in a year and see progress?
COMMITTING TO CHANGE
Alrighty, so here it is. I’m looking for a long-term weight loss solution that works. I have tried every fad diet under the sun, without success. I always end up heavier than before I started.
Why? Because I find mainstream diets much too restrictive. I’ve never been able to keep going for more than 3-months. In all honesty, 3-months is pretty generous. More often, one of my diets will only last 2-3 weeks before I give up in the search for the next ‘miracle’ solution.
Of course, there is one other common denominator here. Me! The truth is, I tend to give up easily. I need to put in the work, make a solid weight loss plan, and accept that there are no quick-fix solutions. It took me quite some time to put on the weight, so I cannot expect it to fall off overnight.
So, I am giving up the ‘diet fads’ once and for all. I’ve been in search of a solution that will address the weight AND take care of my overall health and wellbeing. With that in mind, I’m going to commit to:
- eating REAL FOOD
- regular EXERCISE
- practising SELF CARE
- being CONSISTENT
Now, how am I going to do it? I’m going to create a realistic weight loss plan.
WEIGHT LOSS PLAN
How many times have you seen the quote “failing to plan is planning to fail” on social media? Well, as cliche as it may be, I love it. It’s so true. Any success I have had in the past was down to being organised. When that slipped, the weight piled back on. Going forward, I’m going to use it as my mantra.
If I’m going to commit to weight loss I need a simple, but solid weight loss plan. And, here it is:
- EAT REAL FOOD
- DRINK LOTS OF WATER
- BE PREPARED
Easy right? Just kidding. Let’s talk more about these three things that create the foundation of the weight loss plan:
1. EAT REAL FOOD ?
A big part of any weight loss plan focuses on the food we buy and consume. There’s no getting around that. My relationship with food will look a little bit like this:
- CONSUME WHOLE UNPROCESSED FOOD 90% of the time. For more info about real food, you can go to About Real Food.
- COOK FROM SCRATCH most of the time. Know with certainty what you’re eating.
- EAT HEALTHY FATS as they will keep you satisfied for longer.
- AVOID PROCESSED SUGAR and take control of sugar cravings.
- EAT WHEN YOU’RE HUNGRY not when you’re craving.
2. DRINK LOTS OF WATER ?
Another unavoidable truth is that water is incredibly helpful for weight loss. It curbs our hunger and prevents us from retaining water. It also has tons of health benefits. So, drink up and STAY HYDRATED.
3. BE PREPARED ?
In the true spirit of the Girl Scout motto, let’s be prepared like a boss, so we can keep on top of our weight loss goals.
- MEAL PLAN weekly, to get organised and stay on track.
- MEAL PREP at least once a week, so healthy options are always available, and meals can be prepared quickly during the busy week
- SCHEDULE EXERCISE every week, to get it done!
- SCHEDULE SELF-CARE daily, to protect, maintain and improve wellbeing.
Truthfully, this weight loss plan is most likely a work in progress. I am a person that needs some guidelines to keep on track, but as I’ve said previously, too much restriction will lead to overwhelm and risk of me quitting altogether. To tackle that, I have built-in some flexibility for myself. But, I will only know if I have the balance right, by putting the plan into action.
PUTTING THE WEIGHT LOSS PLAN INTO ACTION
Ok, so now I have a weight loss plan, it’s time to give myself actionable tasks.
I can’t tell you how many times I’ve decided, “I’ll start my diet on Monday” only to fail by Monday lunchtime because I haven’t been shopping, or I’ve still got loads of chocolate in the kitchen cupboards.
So, this weekend, in preparation for next week (aka weight loss journey week one), I need to:
- CREATE A MEAL PLAN
- WRITE A SHOPPING LIST
- GO GROCERY SHOPPING
- DO SOME MEAL PREP
- CLEAR OUT HIGHLY PROCESSED FOODS FROM THE KITCHEN
- DECIDE ON THE EXERCISE I WANT TO DO AND SCHEDULE IT
- SCHEDULE SELF-CARE (until it becomes a natural habit)
As I don’t have any plans this weekend, I can dedicate a chunk of time to getting my head around these six tasks. Meal planning is not something I have done much of previously, so I envisage that to be my biggest challenge.
For many people, a common reason they give for putting on weight, or not being able to lose weight is that they don’t have enough time to do what it takes. Time is definitely at the top of my list of
reasons excuses! The issue is, if we do not find some time from somewhere, nothing is likely to change. I’m well aware of that!
But, are we making weight loss too complicated? ? There are so many ways to track progress and remain accountable.
You hear of people counting calories, tracking macros, meal planning, meal prepping, writing food diaries, populating tracking apps, recipe collection apps, fitness apps, writing shopping lists, tracking syns, points, steps, reading every food packet label, attending groups etc. If we try and tackle them all, it becomes way too much! It’s no wonder we get overwhelmed. ?
I need a way of staying accountable that is realistic and manageable. If I expect the impossible, I will be setting myself up for failure. So, at the start of my weight loss journey, this is what I’m going to track.
|TRACKING TYPE||REASON WHY||FREQUENCY|
|5 Minute Journal||To capture daily highs and lows, identify triggers and identify patterns in behaviour.||Daily|
|Weigh-In||To monitor progress||Weekly|
|Set/Review Weight Loss Goals||For ongoing targets to work towards||Monthly|
|Progress Photos||A visual progress motivator||Monthly|
|Set/Review Fitness Goals||To improve physical and mental strength over time||Monthly|
|Take Body Measurements||To track non-scale monthly progress||Quarterly|
This weekend I’ll be asking someone to be my accountability buddy. I need someone to keep me motivated and to help me stay on track. It CANNOT be hubby, as we are such bad influences on each other!
Weight loss is unique to everyone. That’s why it’s so important that we try hard to understand what will work for us as individuals. That way, we can focus on what matters, bypass the overwhelm, and remain in sight of WHY we started this thing in the first place.
REASONS WHY I WANT TO LOSE WEIGHT
And finally, I’m going to jot down the reasons why I want to lose weight. When the going gets tough, as it inevitably will, I can look back at this list and remember why I started. I hope that it will be all the motivation I need to KEEP GOING.
My reasons to lose weight are to:
- IMPROVE MY OVERALL HEALTH
- IMPROVE MY MENTAL HEALTH
- STOP RELYING ON PRESCRIPTION MEDICATION
- HAVE MORE ENERGY
- ALLEVIATE JOINT & BACK PAIN
- GAIN CONFIDENCE
Selfishly but purposely my ‘whys’ are all about me, and that’s my motivation. My whys do not and can not come from a need to satisfy someone else’s expectations.
You see, in the past, reasons like ‘to stop my family worrying’, ‘so my family will be proud of me’, ‘so my clients will take me seriously’ just intensified my feelings of shame, guilt and failure every time I did not succeed. As a result, despite having an amazingly supportive family and friends, my self-worth hit rock bottom.
So now, it’s time to start building myself back up! ?
LET’S GET TO IT!
When I started writing this post, I was feeling upset about the numbers coming out in those stats. But now that I have a plan, I’m feeling much more positive! ?
The truth is, no matter how many pounds we have to lose, weight loss is incredibly hard for most of us. And, if you are anything like me, you welcome a little extra support and encouragement, especially from those going through similar experiences to you.
The results of my week one weigh-in will be published here on the blog on Monday 13th January 2020, whether they are good or bad.
In the meantime, if you have any tips for weight loss success, I’d love to hear from you. Do you have any health and weight loss plans for 2020? Did you make any resolutions for the turn of the New Year? Feel free to drop a note in the comments section below or use the contact form to send a message directly to my inbox.
If you’ve made it to the end of my long ramble, I’m truly grateful. Thanks so much for stopping by.
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