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What are your weight-control goals?
To be a size 10 and 70kg max as I was 16 years ago. To be fit and able to run again. To reduce my genetically high cholesterol to near normal levels by a high fibre, low saturated fat diet and exercise.
What is your motivation for losing weight?
My GP warned me in May 2005 that I could be dead in six months if my health did not improve drastically. I was a size 20 and 102Kg and very unhealthy at 57 years of age. I want to enjoy my husband's and my retirement in rural Tasmania for many years. I loved bushwalking and wanted to enjoy that again. I wanted to prove that almost-destroyed muscles CAN be regenerated with good nutrition, exercise and weight loss. I cannot take any cholesterol lowering medication and I HAD to lower my cholesterol by natural means. I was sick of being asthmatic due to being unfit and overweight and I am now off all medication, to my relief.
What is your weight-loss method?
I read up on the CK University and printed the sheets out weekly so I could go back to them. This has helped during plateau periods. I started weighing all my food and entered it into the diary to keep a note of calories. I read food labels and looked for products with lower sodium and saturated fats. I changed recipes to lower sodium/fat ingredients and watched that my nutrients were at correct percentages and nutrient-dense. I cut out all alcohol except for 100mL of wine with dinner, until I reached 85Kg and now limit it to one drink a week with friends. It's the lowest calorie drink I could find and enjoy. I factored in treats each day so I did not crave chocolate or sweets. I set up a fluid grid on my fridge and marked off ALL fluid drank each day. It's amazing how little water I drank at first but I forced myself to have at least 1.5L of water daily plus tea, herbal tea and orange juice with breakfast. I made sure I had a nutritious breakfast every day and factored in supper each evening, as I slept better after a small supper. I packed picnic lunches and snacks for days out and for days I worked. I gradually increased my slow 1km walk to a faster walk with hand weights, then increased my walking distance every week. After 6 weeks I started a weight circuit in my bedroom 4 evenings a week, gradually increasing the dumbbell weights. I bought a step and started doing some step movements to warm up before weights. I then bought a mountain bike and gradually increased the time and distance, and then included pilates and yoga into my exercise program. As I got fitter after 8 months, I purchased Jillian Michael's and Jeanette Jenkins' exercise DVDs and did them on alternate nights to the weight circuit with yoga or pilates as my rest day each week. I live far too far away from a gym and ALL my exercise is done at home alone, except for bushwalking with my husband. I started a running program after Christmas for 5.5km, gradually increasing my running intervals and lowering my walk intervals. I also started race-walking again for 2km two afternoons a week. I completed Craves 2006 Blitz at Christmas and treated myself to an elliptical trainer which I now use as a warm up for 15 to 20 minutes for my weight circuit, which now also includes 2 pulley systems I purchased in January 2007.
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