Slow Day

Yoga this morning took my usual half hour but for some reason it felt much longer. It was as if time slowed down and I was fully in the moment of each move. It was great because not only were my muscles really stretched but I felt amazingly relaxed as well. It was a great start to my day.

Today's Goals:
30 minutes yoga
Walk 2 miles
120 oz. water
One serving meals, no seconds
Raw veggies for snacks, Raw fruit for dessert
No salt added to food
Bedtime when sleepy, Wakeup 5am
Today's weight - 142 pounds, goal 130 pounds

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The Importance of Sleep

I can't overstate the importance of getting enough sleep. Due to some circumstances earlier this week I was up for 2 whole days and nights and by dawn of the third morning, I was a zombie. I felt awful and weary deep down in my bones. I had experience with sleep deprivation from my early college years so I knew I had to sleep the third night or else I would start hallucinating and/or trigger a breakdown in my immune system. Having no desire to get sick or start mentally spazzing out, I went to bed at a decent hour. It took me hours to settle down and actually fall asleep, to my surprise, even though I have dealt with insomnia before and knew how hard it can be to get back to sleep. I was so tired I thought that I would fall asleep right away. I guess going off my sleep routine triggered my latent insomnia.

Why is getting enough sleep so important? Physically sleep is the time when your body 'cleans house'. Mentally sleep is the time your mind is able to process all the information taken in during the day. Sleep is extremely important to your overall health. Check this out:

Even a slight deprivation of night's sleep can negatively affect one's health. According to the studies conducted by the University of Pennsylvania, those who slept for six hours were later diagnosed with increase of certain chemicals in blood associated with heart diseases and diabetes.

The Importance of Sleep
Sleep: Understanding the Basics

Today's Goals:
30 minutes yoga
Walk 2 miles
120 oz. water
One serving meals, no seconds
Raw veggies for snacks, Raw fruit for dessert
No salt added to food
Bedtime when sleepy, Wakeup 5am
Today's weight - 142 pounds, goal 130 pounds

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Getting Back Into the Gym

I went to the Y the other day, got on the elliptical, and nearly fell out after 15 minutes. It's been a while but I used to get on that machine and for at least 45 minutes and work it out! Lately though I have been doing most of my work outs outside, running and brisk walking. This tells me I have been slacking off and not working out at the level of intensity that I should. I am glad for the wake-up call, though, because I would have been really struggling at the race and biking event I want to do. I have also been slacking in drinking enough water. I have been drinking about half of my daily goal so I will start setting a reminder on my phone again.

Today's Goals:
30 minutes yoga
45 minutes elliptical
120 oz. water
One serving meals, no seconds
Raw veggies for snacks, Raw fruit for dessert
No salt added to food
Bedtime when sleepy, Wakeup 5am
Today's weight - 142.5 pounds, goal 130 pounds

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Map My Run

This is a great tool to use if you like to run or walk outdoors for exercise:
Map My Run

You can create, save and email your own routes and maps. I love using it because it helps me keep my runs fresh by helping me find new routes. Check it out!

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Before You Consider Bariatric Surgery

I got this question via email: Dear Trula, I am considering bariatric surgery because I have tried everything: dieting, exercise, not eating for days at a time, and I am still nearly 300 pounds. I am a 38 year old, 5 ft. 3 woman and I feel this is my only chance. What do you think? I have been following your weight loss and see that exercise and food management worked for you, but it didn't work for me.

Please re-consider doing this! You could die on the operating table.

You say that you have tried everything...have you gone to a counselor or psychologist to help figure out why you overeat to the point of morbid obesity? If you understood why you overeat, it may help you to stop overeating.

Some tricks to consider include eating a big salad before eating a meal. Lettuce and other raw veggies are bulk and they also expand in your stomach. You eat less fattening food if you eat a salad (sans fatty dressing of course) first. Also drink plenty of water, at least 100 oz a day. Keep all junk food out of your house. Enlist your partner and/or kids, roomates'(or anyone you share living space with) help in this. Yes, this may seem unfair to them not to have junk in the house but your life is at stake here. If you live alone it may be easier to keep junk out of the house.

If you truly feel that you cannot stop overeating no matter what, then this surgery is DEFINITELY not for you. I say this because you will still overeat after the surgery. This causes stomach tears and all sorts of painful issues that will neccessitate even more life-threatening corrective surgery.

I am not advocating that anyone go on a diet because diets SUCK and they rarely work. Why? Most people just go right back to overeating after they go off the diet. You have to learn how to eat. You have to stop overeating. If you do the surgery, and I am sure you know this, you will have to learn how to eat teeny-tiny portions of food at a meal. So if you have to learn a new way of eating, why not learn how to not overeat in the first place? Without the harm and trauma to your body? And being able to eat normal amounts of food at a time instead of tiny amounts of food at a time?

I also wonder, how long did you try everything? Of course not eating doesn't work and it's not something I would reccomend, but I don't understand how you can say exercise and not overeating did not work for you. If you have followed what I did like you say, then you know that's what I did. You will also know that I did not lose a lot of weight all at once, it was a few pounds a week at a time. You have to give your body time to resolve to the weight it's supposed to be. You did not get to be over 300 pounds all at once and you cannot lose your excess weight all at once or quickly. I started in January and here it is 7 months later and I still have fifteen pounds to go. It's gonna take months and months for you to lose that weight, maybe even a few years. I do want you to know I feel for you and will support you no matter what you decide. Good luck to you!

Making Time for Exercise When You Have a Job

I just started a new job outside of my home production and publishing biz (the money is crazy) and this past week have not been to the Y or done much exercising at all. It's cool, I haven't gained any weight back but I haven't lost any more either. I cut myself some slack the first week because I wanted to devote all my attention to the job and feeling out the schedule. Now I know it's doable, it's just going to take some scheduling effort on my part. I need to make sure I get enough sleep as well as get enough exercise.

Since after work I found I don't want to do anything but hang out with my kids and maybe putter in the garden, I have decided to start exercising in the mornings. Before I would do my yoga first thing in the morning but often didn't go running or to the gym until evening. Now I'll just go for my run or to the Y right after morning yoga, and then go to work.

Today's Goals
30 minutes yoga
30 minutes exercise tape
120 oz. water
One serving meals, no seconds
No salt added to food
Raw veggies for snacks, Raw fruit for dessert
Brush & floss after every meal
Bedtime when sleepy, Wakeup 5am
Today's weight - 145

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One Day a Month Splurge

I've heard about some actresses, singers, models and other women who work in entertainment that keep themselves on a strict diet every day except for a once-a-month splurge. One day out of the month they allow themselves to eat whatever they want. I actually thought about doing this, until I realized that it goes against everything I'm trying to learn about food and eating. It was my problems with overeating that caused me to gain so much weight in the first place. Part of why I overeat was because I used food as a solace and a reward. By using this method of eating I would still be using food as a reward. I also this would cause me to fixate on food and 'that day' I could eat lots of junk and stuff myself. Stuffing myself is no longer something I want to do or something I want to see as in any way rewarding. It is also my hope that one day I will no longer be enticed by junk food to the point where junk food triggers me into overeating. So no once-a-month splurge for me!

Oh man, it's only 11am (almost) and I have had a full day already after a busy busy fun day yesterday. I have been up since 5am and I didn't get to sleep until after 12am. I have a meeting in a bit and then another one at 5. I'm going home in between and catching a nice nap.

I did my yoga but bailed on running this morning. If I have time before my late afternoon meeting, I will go for a quick mile run. If not I'll add it to my evening run after dinner; I'll do 2 miles instead of one then. My legs are really starting to slim down and get toned, I can finally see a big difference in my legs. My chest and arms skin look kinda deflated though, kinda saggy. When I hit 140 I'm going to do weekly body wraps. That helps tighten and tone skin after a big weight loss.

Today's Goals
30 minutes yoga
2 miles running
120 oz. water
One serving meals, no seconds
Raw veggies for snacks, raw fruit for dessert
Brush & floss after every meal
Bedtime when sleepy, Wakeup 5am
Current weight - 145 lbs.

How Much Weight Can I lose in a Week?

Question I got via email:
Supple Mama, what is a reasonable amount of weight to lose in a week? I've only lost 7 pounds since January.

It is reasonable, possible and safe to lose 1-2 pounds a week. In a month that's up to 8 pounds. In 3 months that's up to 24 pounds. Some people, men in particular, tend to lose weight a little faster, 3-4 pounds a week. So if you have only lost 7 pounds since January, look at what you are eating. The thing that used to get me was portion sizes. For example, a portion of rice is only the size of your palm! I was used to eating a whole big dinner plate of rice at a time. I still struggle with portion sizes, which is why I am still not at my goal weight. Also don't forget to count the calories you drink like soda and even fruit juice.

With exercise, you need to move 3-5 times a week for at least 30 minutes each time. But anything is better than nothing. If you have to, break up that 30 minutes into 10 minutes chunks.