Comments on: Weekly Update – 2/24/2008

By: Dona

Dona — Tue, 11 Mar 2008 12:47:09 +0000

John – where are you???? I'm concerned that we haven't heard from you in a while. If you have fallen pull yourself back up and jump back on the wagon! We can do this!!!

By: Sue

Sue — Mon, 10 Mar 2008 03:13:09 +0000

Hi John, I haven't been here in a while… but just wanted to congratulate you on the great progress! You can do it! In my opinion, its ok to eat what you like, but in moderation… that's key!

By: Tim Wilson

Tim Wilson — Sun, 09 Mar 2008 21:33:27 +0000

Just found your blog – you are doing great! Keep it up!

By: Cynthia

Cynthia — Sat, 08 Mar 2008 23:28:18 +0000

Hope all is well! Check in when you can!

I was a Girl Scout. I *know* those cookies. I shudder to think of how many people I talked into cookies that I probably shouldn't have.

By: John

John — Sat, 08 Mar 2008 22:31:06 +0000

Ah, girl scout cookies. Foul tools of the devil. Especially those thin cursed thin mints!

By: Sally Parrott Ashbrook

Sally Parrott Ashbrook — Sat, 08 Mar 2008 19:29:56 +0000

Yay on your loss, John!

We all struggle at times. But that's okay as long as we keep the focus long-term.

By: workout mommy

workout mommy — Fri, 07 Mar 2008 22:36:16 +0000

just checking in…haven't heard from you in awhile?

By: metroknow - AlmostFit.com

metroknow - AlmostFit.com — Wed, 05 Mar 2008 21:57:55 +0000

Hi John,

I found you through Entrecard and am really glad I did. I'm on a similar journey – started two months ago and have lost 16 lbs. We are in a similar weight range as well, so its even more inspiring to me to read about your experience.

So far for me I've been focused on diet changes first; However I kind of consider exercise my "ace in the hole" in that I'm gearing up to get going with it soon. I'm thinking about shooting for a local 10k walk/run as motivation, and possibly finding a running group.

At any rate, very inspiring – I'll be subscribing right away.

Keep up the good work!

Jeremy (Metroknow)
http://www.almostfit.com

By: Diana the Scale Junkie

Diana the Scale Junkie — Thu, 28 Feb 2008 17:05:59 +0000

You are back on track, you can ease back into the cardio, you'll be kicking your own ass with it soon enough!

By: Grimey

Grimey — Wed, 27 Feb 2008 16:44:04 +0000

Hey John,

I just stumbled across your blog. It looks like your doing really well.

I'm on a similar journey. I started in October at 207, and am working my way to 160 (I'm 5'9"). I'm currently at 169. For me there are 3 keys to my weight loss.

1. Make sure to work out at the same time. I go 3 days a week to the gym for 55 – 90 minutes. If I try and go sometime other than the morning, I won't go at all. So pick a time that works and stick to it.
2. Journal your eating. It's work. It's a pain in the butt. It can make you feel guilty. But it also tells you what makes you hungry. It tells you if your near you calorie goal. It keeps you accountable to yourself. The weeks I don't lose weight are the weeks I am not diligent about tracking my meals carefully. Sites like http://www.calorieking.com can be very helpful. I journal in an online program, but I use calorie king to get values for things I don't know.
3. Eat less more often. Always eat breakfast and then try to eat a snack before lunch, a snack after lunch and a good dinner. I eat 5 times a day. My targets breakdown like this:
Breakfast (7:45 am) – 20% of my calories
Snack (10:00 am) – 10% of my calories
Lunch (11:30 am) – 30% of my calories
Snack (3:00 pm) – 10% of my calories
Dinner (6:00 pm) – 30% of my calories

Each snack has ~14 g (2 oz) or protein to stay with you and a carb (fruit typically) to give a energy boost. This should keep you from grazing.

Keep up the good work. It's tough but it's rewarding. I'm fitter than I have ever been. I feel like I could do just about anything.

By: Catherine

Catherine — Tue, 26 Feb 2008 20:55:11 +0000

Great job with the weight loss. Sometimes our bodies need a little grazing as long as we don't make a habit of it.

I agree with the other comments on the fact that you do a lot of good things for your body.

By: Cynthia

Cynthia — Tue, 26 Feb 2008 01:03:34 +0000

Excellent job! Keep up the focus though! It's really important to remember these have to be lifestyle changes.

By: Tommy

Tommy — Tue, 26 Feb 2008 00:45:58 +0000

congrats on the "no major food binges" part, that's one of my major weaknesses

By: Mike

Mike — Mon, 25 Feb 2008 21:21:14 +0000

Good progress. Losing 3 pounds in one week is still something to be happy about. Keep it up

By: Shirley

Shirley — Mon, 25 Feb 2008 18:44:54 +0000

John, You have a lot to be proud about. Losing 3 pounds this week is a lot. I too have had Girl Scout cookies in my house, but bought the new sugar free chocolate chip ones this year.

By: Steve v4.6

Steve v4.6 — Mon, 25 Feb 2008 14:36:22 +0000

I think weight loss is an "inertia" thing- once put in motion, your efforts will carry you through (very) short periods of grazing. Congrats on your loss!

By: Health Nut

Health Nut — Mon, 25 Feb 2008 12:35:52 +0000

Just keep going. I know the scale is a place to find comfort that you're doing the right thing but it's so not it at the end of the day. I stopped using the scale a long time ago and just focus on changing my eating habits altogether

You go John!

By: diamond

diamond — Mon, 25 Feb 2008 10:34:42 +0000

Hey John, glad to see you are doing so well. Keep up the good job!

By: TB-Milwaukee

TB-Milwaukee — Mon, 25 Feb 2008 03:23:58 +0000

It's amazing what a little cardio can do as well. Exercise seems to be a key, that and girl scout cookies.

By: Cammy

Cammy — Mon, 25 Feb 2008 00:00:08 +0000

Of course you can do it! You did a LOT of things right this week.

I wonder how much moving the cardio to mornings helped. From what I understand, it's better that way because you continue to burn calories more efficiently during the day.

Anyway, congrats on the good week. Catch the momentum train and ride it through the next seven days.