Goals versus Resolutions

With the new year rapidly approaching I am contemplating goals and resolutions - What do I do with goals and resolutions? Should I make them, not make them, what do they have to do with my motivation and desire to lose weight and become healthy? Lot of questions bumping around in my head.
So as I contemplate this I decide to look a bit deeper.

A goal is defined as: The purpose toward which an endeavor is directed; an objective.

A resolution is defined as: A course of action determined or decided on.

So in my mind their is a difference between the two. A goal is focused on the end result. A resolution is focused on the process. I think this is a very important fundamental difference. I think far too often with my weight loss efforts I have focused on the process to get there and only minimally on the end result.

Let's face it how many of us when we decide to focus on losing weight OBSESS about what we are eating, what we WILL be eating and what we DID eat. We focus so much on the food. Or we obsess with exercise. How much did we do, when will we do it again, etc.  Now to be sure, we do need to focus and purpose through planning what we are eating, portions, getting that cardio workout in. These are important things to think about and plan, but I know I am far more likely to OBSESS about this process and not the end result. And for me....so hasn't gotten me to that end result yet.

Part of the reason why it is hard to focus on the end result is that it isn't an immediate endeavor. We're talking months or even years.  I think having to lose 80+ pounds is just too far down the road to focus on. But I do think it is important to have the end result in mind. Even in the Bible it encourages this in 1 Corinthians 9 -  Do you not know that in a race all the runners run, but only one gets the prize? Run in such a way as to get the prize.  So I definitely think focusing on the end result and not on the process is the way to go.

But to that end, I think I need to focus on smaller goals along the way. I think for me...it will be 20 pound increments. Every 20 pounds is about a pants size. So that should be about right for where I want my end result to be!

So my first goal is 208 by before our spring break trip to the beach.

Throw it Out!!!! Way Out!!!!

I am a serious sugar addict. Chocolate, cookies, cake, pudding, candy...you name it I LOVE it! But I do not think it is my friend. Not only has it helped contribute to these lovely rolls, but I also know I feel like crap when I eat sugar. What will make my son completely hyper with seemingly endless energy,  actually  makes me feel much more lethargic and tired. So, what is a girl to do who loves sugar especially when said sugar is not her friend...cut that friend off!!!! Although I can't start my serious weight loss program until next week (awaiting pay day to restock the house with lots of veggies and fruits!), I am cutting the sweets out as of today. I threw out all the Christmas cookies, muffins, cakes, candy we had hanging around. I have a few more to purge in the freezer (no sense leaving the temptation there!) To completely clean out my system I will have forgo a lot of carbs too, but that will start hard and heavy next week. I guess we can call this pre-training......

On Your Mark...

I found this great article from Laura Dolson, a health and food writer, and developer of low-carb and gluten-free recipes for home cooks. She outlines 7 basic steps to starting that low-carb lifestyle.

People vary when it comes to diet change. Some are ready to plunge right in and make all kinds of changes. For others, it simply doesn't work that way. Taking smaller steps works much better. When it comes to low carb eating, people really start to feel the benefits when they get under their particular carb level. But you can still benefit your body by edging toward a lower-carb way of eating.
Here are seven steps you can take toward that goal.

1. Stop Drinking Sugary Beverages

For those who drink them, sugary beverages have a lot of negatives. Most sugary drinks have very little nutritional value, and they don't do a good job of filling you up. For example, 100 calories from apple juice would leave you hungrier than if you ate 100 calories worth of an actual apple. Therefore, you may be inclined to consume more "empty calories."

2. Start Eating More Vegetables

Surprised? Don't be. People usually greatly increase the amount of vegetables they eat when they begin a low carb way of eating. My recommendation is to start doing this first. Which vegetables? Not the starchy ones, such as corn and potatoes, but the non-starchy veggies, such as greens, cauliflower, avocado, mushrooms -- in fact, most vegetables do not have much usable carbohydrate.

3. Start Eating More Fat

I can hear the cries of protest now, but hear me out! Yes, people who eat a diet that's lower in carbohydrate usually eat more fats. But believe it or not, this is a good thing. Fats fill us up, and make it less likely that we will overeat, especially in conjunction with consuming less carbohydrate (a diet that is high in carbs and fat is probably not a good idea). We need fats for our bodies to run smoothly. And there is absolutely no reason to think that adding fats to our diet is a bad thing. Even leaving the debate on saturated fats aside, you can add fats from such sources as olive oil, nuts, avocado, fatty fish, and flax seeds.

4. Make sure you are Getting Enough Protein

Check on your protein intake to be sure you are getting enough, and don't be afraid to experiment with adding more. The National Academy of Science says we can safely eat up to 35% of our diet as protein, and truth be told, protein tends to be self-limiting -- in other words, it's really hard to eat too much.

5. Go for Quality over Quantity

As you are increasing your vegetables, protein, and healthy fats, cut down on the portion sizes of your high carb foods. Did you know that in Italy people eat about a cup of al dente (slightly firm) pasta in a meal? Just because the restaurant down the street brings you a giant plate of pasta doesn't mean that's a good portion size. Half a cup of potatoes or rice is a standard serving size. Get out measuring cup and become acquainted with how much a true portion is. At the same time, don't waste the carbs on boring or less-than-delicious food. Have a 2 x 2-inch piece of a really great cake, or a small scoop of premium ice cream. One square of really good chocolate can satisfy better than a big low-grade chocolate bar.

6. Choose Brown over White

Select brown rice instead of white rice, and whole wheat bread instead of white. Also, when possible, eat your grains whole instead of ground up into flour. Some people find a "no white diet" to be an easy way to cut back on carbs -- no potatoes, white rice, white sugar, or white flour.

7. Pull a Switcheroo

Start substituting lower carb foods for high carb counterparts. Try a high-fiber low-carb cereal. Cook some spaghetti squash instead of pasta. Have a package of nuts at the movies instead of popcorn. Try some low carb recipes to replace high carb favorites.

• Low Carb Substitutes for High Carb Foods

As you make these changes, pay attention to how you feel. You may find you need less food, or that you're dropping a few pounds. You may find yourself with more physical energy or mental focus. These are signs that cutting carbs may work for you. In that case, you might want to check out the Low Carb Food Pyramid, and keep adjusting your diet until you find what helps you feel at your personal best.

To Start -----AGAIN!!!!

Here I am doing this whole weight loss thing again. I've tried every diet out there at least 3 times. I have had success and failure. But I am SO NOT THERE yet. (as I am sure you can tell from my picture and the LOVELY scale reading that greeted me this morning)! How frustrating that in the last 6 months I have gained 12 pounds and gone up a pants size. I lost 40 pounds over the last two years and am well on my way to gaining the rest back if I don't pull the reigns and stop myself in my tracks.

So here I am deciding to blog about it. I hope if you are also on a journey to becoming healthy and thin that you will post here and give me your thoughts, ideas, struggles, etc. I am committed to being completely open and honest on here as I struggle through this in the hopes that it provides support and strength to someone out there and a way for me to stay motivated and accountable to you. And this is the beginning....

Hope and strength,
K