Week 5, Day 7: If you eat it, write it…and other nuggets of wisdom

Our Kaiser MWM cohort met again tonight after two weeks; it was exciting to see that several people are definitely looking thinner. We are going into our sixth week on product and we've only lost a couple of cohort members*. Most of the group is sticking with the program.

I did my weigh-in, and I'm down 6.1 pounds from two weeks ago. I'm very, very pleased about that. I've lost just over 15 pounds in five weeks on product, averaging about three pounds per week.

The hypertension is decreasing (143/104 today) so the doctor doesn't think I need blood pressure meds as long as I keep losing weight. All of my labs look good, so they say I'm doing fine on the program.

Our facilitator, N, talked about the importance of monitoring our food and exercise. Monitoring=Journaling. We are supposed to keep a journal what we eat, when we eat, and where. N collects our journal pages and looks them over before returning them to us. We are also given the choice of using FitBit or one of the websites like MyFitnessPal to log our food and exercise, as long as there is some sort of printing option.

Since we are eating Optifast only at this stage, it's not too difficult to just write "Chicken Soup" or "Vanilla Shake" in the little boxes. When we start eating "regular" food, and -gasp- MAKING CHOICES! calorie counting can get complicated, so one of those programs will be useful.

So far N hasn't specifically asked us to turn in exercise logs, but I know myself that when I was journaling all my exercise and steps a couple of weeks ago, I was doing pretty well. Last meeting Kaiser had run out of blank exercise log pages, so that was my excuse to slack off and not exercise as much. Bad me! I made sure to grab some extra log pages tonight, and will make photocopies if I run out.

I'm certain that at some point we will be asked to turn in our exercise pages, and as I'm a good little do-bee, I'll have to make sure my homework gets done. :)

Journaling is a very effective tool. I don't want to see a "cheat" on my journal sheet, so I'd better stick to the program! It's nice to see a line of seven days of consistent exercise, so I'd better do my workouts and write them down! I can make all kinds of excuses and justify my behavior ('Oh, man, the sciatica is killing me!'), but if I want this to be the last "diet" in my lifetime, I've got to develop habits that will stick with me forever.

N told us the top two habits of dieters who are ultimately successful (don't gain back the weight):

1. Eating breakfast every day
2. Food journaling

And since I am going to be in the successful group, I'll have to make sure those habits are ingrained into my body and mind.

*Note: We've lost a couple of cohorters to quitting the program, not death! It occurred to me how that must sound!

Week 5, Day 6: Too Many Choices

It's been a few days since I've blogged; there was no weigh-in or class last Monday because of the President's Day holiday, so I'm not sure how many pounds I've lost since the last meeting. My clothes feel looser so I'm sure I've lost a few more. Tomorrow night is the weigh-in and a brief one-on-one session with the doctor, so I'll find out if I'm going on blood pressure meds, or not.

I am finding the Optifast meal replacement plan to be more comforting than restricting. I have my daily routine of shake-shake-bar-soup-shake and rarely vary from that order. There are few flavors of "product" to choose from, so I never go into "choices overload." What I mean by that is having so many options that it boggles my mind and I end up getting "stuck."

Last weekend I was doing chores around the house and there was a marathon on the TLC channel of a program called Say Yes To The Dress.  Now, I'm single and not likely to get married anytime soon, so anything wedding-related usually doesn't grab my attention. However, this program shows brides (young and not-so-young) in a bridal salon, trying to choose a dress with a whole committee of friends, relatives and friends-of-friends (some of whom are straight males -- I can't imagine how interested they would be in wedding dress shopping). At any rate, these poor women are shown so many dresses and bombarded with opinions (solicited and otherwise) that it's enough to provoke a meltdown.

I'm just half-watching it on TV (not in real life) and it's enough to blow off the top of my head. :)

I remember when I got married, back when Ronald Reagan was still president. I went to the bridal shop with only my mother, not an entourage. I described to the saleswoman what I was looking for, and in what price range. My mother, who knew me very well, told the saleswoman, "Show us no more than five dresses. We don't want the bride here to have a nervous breakdown."

I tried on the five dresses and picked the one I liked best. Voila, deal done, over in about half an hour. That wouldn't have made very entertaining television, but it's my style and I'm sticking to it.

That might be what appeals to me about the Kaiser MWM Optifast plan. I don't have to make a decision beyond vanilla or chocolate, chicken soup or tomato. I know that these easy days will eventually end and I'll have to make decisions again, but right now I'm enjoying my "vacation from food." Rather than feeling restricted and deprived, I'm feeling free.

The opposite is happening with my crafting life! Recently I branched out from simply knitting, crocheting and tatting to spinning yarn, and then weaving. This weekend I took a wire working class through the crafting group I belong to. If I'm not careful, it's bound to be another obsession of mine…

Sometimes I long for the days when I just sat down and knitted a simple scarf. So many choices, not enough leisure time!

If anyone out there is reading this…do you get bogged down by too many choices? Or do you enjoy having as many options as possible?

Week 4, Day 7: Food Non-Obsession

I'm on the last day of the fourth week on product. This morning I was reflecting on how food, which was once a focal point of my life, has become so insignificant. Case in point: Last night I got so absorbed in the project I was weaving on my loom that I literally forgot to take my last meal replacement. By the time I remembered, it was 11:30 p.m., far too late to eat anything without risking major acid reflux. Skipping meals is a big no-no on the Kaiser MWM program, but I didn't do it intentionally. I'm actually thrilled with how much my mindset is changing.

Pre-MWM, I loved my fiber arts projects but it seems as if I'm now more obsessed with them as my food fixation is waning. Is that healthier? There are no calories involved, but it can be hard on the pocketbook if I'm not careful. :) I'd love to be "obsessed" with working out, but so far that hasn't happened, although working out makes me feel great.

It's a holiday weekend here in the United States (President's Day) so no work today and no class tonight. We purchased two weeks' worth of product last Monday to get us through until class next Monday. I don't have access to the Kaiser scale so I don't know "officially" how much weight I have lost since last weigh-in, but my clothes are telling me that I have lost a few more pounds.

In fact, today I am wearing a top that is labeled "Medium, size 8-10." It fits snugly, but—it fits!

I seem to feel less hungry at home than when I am at the office. Last week there were more goodies in the break room for Valentine's Day (brownies, among other things) but I'm finding it easier and easier to "just say no."

When the physician talked with our group a couple of weeks ago he discussed the difference between true and false hunger. He told us to wait 11 minutes to eat after the first "hungry" feeling. If the hunger goes away, it is false, or emotional hunger. If the hunger persists (and if sufficient time has passed since the last meal replacement), it is real, or physical hunger. This technique truly works!

Although I do savor the Optifast meal replacements (yes, I'm weird), I no longer feel like I need to medicate myself with food. Woo-hoo!!!

To those reading who are on a weight loss journey: What activity or passion do you have in your life that you can substitute for food?

Week 4, Day 2: Rooster Pants are the Holy Grail

Last blog entry I discussed weight loss goals. N, our group leader, says that everyone has a perfect weight number in their head.

She doesn't know me very well! I don't have a number in my head. I have a pair of rooster pants.

It's been years since I have been able to wear these pants. When I bought them, hmm hmm years ago, I thought they were the coolest thing. I still think so! Yellow is my favorite color.

I have two goals. One is to be able to finish a 10K. No particular speed, just to finish the event. I have my eye on the Turkey Trot race Thanksgiving Day. I have about ten months to work up to that one.

The other goal: Wear these rooster pants.

They are a misses' size ten, which I believe is achievable. After all, I have worn them before. When I finally fit back into them I will buy a new red top to go with. Or maybe a green one. A new one, at any rate. If I cross the street in these bad boys, everyone will see me coming.

Is anyone out there on a weight loss journey? What is your holy grail?

Week 3, Day 7: Another 3.4 Pounds Gone! Bye-Bye!

Weighed in tonight and found that another 3.4 pounds has been released. That gives me a total of 10.6 pounds since starting product on January 21. I am SO excited!

Not only is that good news, but my blood pressure was significantly lower today—145/99. Still not ideal, but a big improvement.

This evening in class our group leader, N, talked with us about setting goals. She gave us an acronym, AMOS, to remember how our goals should be:

Achievable
Measurable
Observable
Specific

Even though we all have a goal for where we want to be in 30 weeks, N said that setting a weekly weight loss goal is setting ourselves up for disappointment; since, as hard as we might try, and as perfectly as we follow the program, there is a possibility that we might not lose that week, or we might even gain. Better to set a behavioral goal instead, such as exercising every day for a certain period of time, or walking a minimum number of steps per day, or making sure we sleep for seven hours a night (which supports weight loss.)

Most of us had exercise-related goals. My goal is to exercise twice a day for 20 minutes, morning and evening, until next Monday. After Monday I will increase my goal to 30 minutes in the morning and then a shorter 15 minute walk in the evening.

We are asked to reward ourselves with something (non-food) when we have achieved our goal. My "reward" will  be a bouquet of fresh flowers. Others around the room mentioned getting a manicure, or an evening at the movies, or a new workout t-shirt. I am so used to reaching for a cookie, or a glass of wine and a piece of cheese (or whatever) when I wanted to "treat" myself, that it took me a second to come up with a "reward."

Because we are all on product only, we can't set food-related goals, per se. But one thing N said was so meaningful to me that I wrote it down. It was, "Treat your calories like cash." Don't eat junk that you can't remember five minutes later. If you are going to splurge, "budget" for it and make it something that is really, really good.

Yesterday was Sunday so I got daring and tried Zumba for the first time, on DVD. It was challenging, but a lot of fun! Because I was alone in my living room (except for my cats) I didn't worry about looking foolish and just went with it. I borrowed the disks, but I am seriously tempted to purchase a set for myself.

Week 3, Day 5: Mary, Unplugged; or, take your fiber, boys and girls!

It's been a couple of days since I last blogged, mostly because sitting became a challenge for me. And since I believe in blogging my challenges as well as my victories, I'll share this with you.

I'm not one of those folks who blush at the mention of bowel movements, so I won't mince words here. If you are thinking of doing Optifast, or any liquid diet program, be sure to add some fiber to your meal replacements.

At Kaiser they touched on the fact that "maybe" you will get constipated, so "maybe" you should think of taking a fiber supplement every day. After all, we aren't allowed veggies and fruit on the program, and there is essentially no fiber in any of the meal replacements, except about five grams in the bars.

I was chewing two Fiber Choice tablets every day, which is fine if you are eating "regular" food, but it isn't enough for those on a mostly-liquid meal replacement diet. A two-tablet serving of Fiber Choice contains three grams of fiber, and the label instructs not to exceed five tablets (or 7.5 grams) daily. Benefiber contains the same amount; but if, for example, I take it four times a day with my shakes and soup, and my bar contains five grams I'm getting 17 grams of fiber with my 800 calories.

The Institute of Medicine recommended amount of fiber per day is at least 14 grams per 1,000 calories, so that's not too shabby.

I'll be 56 this year, and never in my life have I experienced anything like this past day and a half. Suffice it to say, it was very painful and something I would not wish on my worst enemy or ANYONE.

Even though I am overweight, I have always been a big fan of fresh fruit and vegetables. (It's the other junk I was eating that was the problem.) Regularity has never been an issue for me. Now I can sympathize with the folks that those TV commercials so delicately aim for. Constipation is crappy—no doubt about it.

Clear Soluble Fiber Powder, or Benefiber, contains dextrin, and will keep things moving and grooving in your system. It's flavorless and sugar-free and will dissolve into your liquids. You can pick it up at the drugstore, either the brand name Benefiber or your Walgreens (or local pharmacy chain) has a store-brand version that might be lower-cost. At any rate—get some, it's worth it.

If you (like I was) get so stopped up that you are past the point of no return, milk of magnesia should do the trick.

Last night was tough. For the first time since beginning the program I was unable to drink my last meal replacement, so I had only four the whole day (640 calories). I couldn't exercise, either. :(  Today I get back in the saddle. Yay!!

Week 3, Day 2: Walking to Slimsville with Leslie Sansone

I love Leslie Sansone!

I live in a metropolitan area where there is lots of traffic, stop lights, etc. and walking in the dark alone is not always the best idea. Enter Leslie, with her dandy Walk at Home DVDs. I have several of them which I have enjoyed using in the past.  The two I am working with right now are the Walk Slim 5 Really Big Miles (the first mile only, in the morning) and Mini Walks in the evening.

Leslie Sansone has a very bubbly personality. She does talk a lot, but her manner is so encouraging and engaging that I don't mind the chatter. The Walk Slim DVD is newer (2011) than Mini Walks (2008) and features some model-pretty people and some "regular folks" in her walking team. Mini Walks is all "regular folks"; a spectrum of ages, body types and ethnicities.

She is in excellent shape for a woman of any age, and obviously "walks the walk".

Did I mention that I love Leslie Sansone?

What I like about the workouts is that they get me moving without too much jumping around on my joints. They aren't so hard that I worry about hurting myself. As I build up stamina I can try to do 45 minutes all at once, but I'm not there yet. As time goes on I will want more of a challenge but I need to work up to P90X. Just kidding, maybe Jillian Michaels or Zumba. :) There is not a lot of complicated choreography to learn, just straightforward walking in place, side steps, kicks, and some arm movement. There is more full-body engagement in these routines than walking down the street.

For exercisers who need a basic aerobic workout with no frills, or those who haven't worked out in awhile, you can't beat Leslie Sansone.

Her DVDs are reasonably priced on Amazon and at stores like Target and Walmart. Netflix also has some of her DVDs for rent or streaming.

Okay...end of commercial. (I'm not on Leslie's payroll, honest!)  I've been faithfully wearing my pedometer since Tuesday morning, and am amazed at how quickly the steps (and miles) add up! Yesterday's count was 6,966 steps (or 2.6 miles). My stride isn't very long, only about 24 inches. Today, so far, it's 8,955 steps (or 3.4 miles).  It feels so good to move! Mentally and physically.

The pedometer was a bit tricky to set up at first, but I think I've got it now. It's a tiny little thing that clips to my waistband and it stores the stats for seven days.

I just have to be careful not to inadvertently put it through the washer, or drop it in the toilet! :)

Week 2, Day 7: Another four pounds have run away from home! Ciao!

I went to my meeting tonight and when they did my weigh-in, I have lost another four pounds!  Combined with last week, that's seven pounds total! I'm stoked. The blood pressure is still high (162/105). When I met with the doctor for my med check he said that if it is still high at the next med check in two weeks that he would refer me to my primary physician for a blood pressure prescription.

But seven pounds! I feel awesome.

The doctor did the class presentation tonight about the importance of exercise in helping us lose the weight and not regain it. Men can work out as much as they want, but they advise women to limit it to no more than 45 minutes a day, as too much exercise on this MWM plan can stall weight loss.  Our group leader handed out pedometers which we are supposed to wear everywhere, all day long. The goal is to walk at least 5000 steps per day, and work up to 10,000 steps. We are also asked to do resistance four times a week.

He told us that if we don't exercise while losing lots of weight, we risk messing up our metabolism for six years. I'm not too sure about that. I think he might have been trying to scare us into exercising. There are probably some people who are metabolically challenged due to illness and/or certain medications, etc. But many folks use their "slow metabolism" as an excuse to remain overweight.

I dusted off my Leslie Sansone DVDs, which have helped me in the past. She does a walking in place routine, a mile at a time, and there is a resistance component as well. I still have the bands from before. I like Leslie...she's sort of like a grown-up chipper cheerleader.

This is exciting. My sciatica is acting up but I am still anxious to start walking. I have my alarm set to get up earlier tomorrow morning to get my first workout in. And then, I hope to do a second one after work. The doctor said it would be okay to break up the 30 minutes, or 45 minutes (whatever we do) into two or three shorter workouts.

I learned an interesting thing and a funny thing in the doctor's lecture. The interesting thing is that "false hunger" lasts about 11 minutes. If we feel the urge to eat when it's not time to eat, he said to drink some water and wait 11 minutes. If it's false hunger, it will pass. If it's real hunger, we will still feel hungry after more than 11 minutes have passed, have some product.

The funny thing: He actually told us not to smoke marijuana! I figured that went without saying, but he said that participants in the past have toked up and since it lowers the inhibitions and at the same time, provokes  the munchies...well, you know the rest.  But while he was talking about pot, he was looking directly at me. I guess I look like the dopehead in the group.

That gave me a giggle...I had to share.

Week 2, Day 6: In Control

It's been a good weekend! I have finally gotten a handle on how to warp a rigid heddle loom (the weavers out there will know what I'm talking about), I had a nice chat and a cup of tea with my friend Tony, and IT RAINED! This has been the driest winter in the history of my city, so I'm ecstatic to see some precipitation for a change. Now if it can rain a lot more, we might escape a draught.

The Super Bowl isn't even on my radar. Who won, anyway?

I am feeling very good; very "in control". I know what I can do and what I can have. Seeing and hearing about food doesn't bother me.

This morning I went to Safeway to pick up some cat food and Crystal Light. It is the first time I have been to a supermarket since starting my Optifast meal replacements. I walked through the produce, past the meats, and even in the pasta aisle. Nothing called to me or tempted me. This afternoon when I was visiting with Tony, who is an avid cook, his descriptions of dishes he has been making didn't bother me. When it's time for a meal replacement I have it without guilt or trepidation. Food is becoming something to nourish my body, not a crutch, or an anesthetic, or a friend -- or a source of guilt and shame.

I look for ways to make Optifast more interesting and less monotonous. This morning I blended half a packet of Raspberry Ice Crystal Light in my vanilla shake, and it was wonderful! Kind of like a raspberry Creamsickle. Tonight's Optifast chicken soup was Indianed-up with garam masala, curry powder and garlic powder.

Here is a photo of last night's Optifast tomato soup, with Italian seasoning, red pepper flakes, black pepper and onion powder:

It's not the tomato soup my mother used to make, with a pat of butter on top, but it's pretty darn tasty all the same. :)