Weight Loss Journey in Numbers

I get so many people asking how much did I lose a week or how long did it take. I found my weight charts from years ago. Each month I would print out a chart, weigh daily (yes, not advised but so what), and jot it down. I would also make notes as to why the weight fluctuated (i.e., high sodium day, fast food day, TOM, feeling sick, or anything that may have factored a big change). By doing this, I could basically predict my weight after awhile.

I started in January 2008, but either I didn’t chart it or threw it away, but the first chart I found starts 9/27/08. I started at 161 in January and by September I was at 130. Here’s a weekly look at my numbers

9/27/08 130.0
10/4/08 130.0
10/11/08 129.0
10/18/08 131.2
10/25/08 127.6
11/01/08 128.2
11/08/08 127.2
11/15/08 124.0
11/22/08 125.6
11/29/08 125.2
12/06/08 125.0
12/13/08 124.2
12/20/08 127.2
12/27/08 126.4
01/03/09 126.0
01/10/09 123.2
01/17/09 124.2
01/24/09 123.4
01/31/09 122.0
02/07/09 123.8
02/14/09 122.8
02/21/09 123.6
02/28/09 120.0
03/07/09 118.8
03/14/09 118.8
03/21/09 119.0
03/28/09 117.6

So as you can see, lots of fluctuation. Lots of up and down. But look at the start and look at the end. From 130 to 117, but look how long it took to lose 12.4 pounds!! Imagine what the whole 43 looked like. I bolded the first weigh-in of the month just so you can see total monthly weight loss. Very small amounts.

But that’s just me and how I lose. But I got it DONE!! 10 pound losses a month are great, aim for that…but be realistic about it too. Don’t ever give up, because there is no finish line!

Set realistic goals

What I am finding that works for me, is not only do I have yearly goals (you may call them resolutions if you like) but also having monthly goals. You can break them down even further into weekly goals and daily goal (or also called To-Do list but more on that later.)

Let’s start with yearly goals, are as most of us would like to call it New Year’s resolutions. I think there is nothing wrong with making resolutions. It’s just your goals for the year. Most people want a significant amount of weight loss each year, financial status to be more stable, add in traveling that year, finish that project that has taken the back burner for years or something. A yearly goal/resolution will mean that you will achieve this SOMETIME in the year.

Monthly goals are where you can break it down even further. Want to lose 30 pounds? Break it down to 5 pounds a month here. You can also include how you will achieve this. No fast food for the month, pack your lunches every day, exercise, etc.

Weekly goal get even more detailed. For example, to lose 5 pounds a month, that’s about 1 pound a week, so set that as a weekly goal. Increasing your water intake to 8 glasses a day can be a weekly goal. Working out 45 minute every day is another weekly goal.

Daily goals, or what I like to call my “To-Do List” includes everything, even my non-lifestyle goals. I’ll put if I need to write a blog on my list (I have 4 different blogs), or that I need to write in my novel or screenplay, or that I need to go grocery shopping. I also put my exercise down, and if I know what I am doing I put what I will be doing.

Writing these goals down helps you to visualize it better, this leads you to actually achieving them. Go ahead, try it!

My Goals for October:
1. No late night snacking.
2. Total of at least 60 minute workout 6 days a week.
3. 14+ cups water a day.
4. Write something every day
5. Finish at least one ACE CEC this month.

Identifying with a size zero

Size Zero: I'm going to be a pescetarian.

KStyle: Cool. Why?

Size Zero: I need to lose 10 pounds before my wedding.

KStyle: Why?

Size Zero: So I can fit into my wedding dress, or any dress for that matter.

(Me thinking where the heck will that 10 pounds come from.)

KStyle: Let me ask you, what size do you wear?

Size Zero: Anywhere from a zero to a four.

And you thought only the "thick," "plus-sized," and the "overweight" had problems?

I had so many problems with this conversation. First, I never believe that changing to vegetarian, or even pescetarian (fish only) would prompt a drastic weight loss. It doesn't!

Two, if you see this size zero woman, trust me, there is not 10 pounds she can spare to lose. The only suggestion, and I have made this to her, is she needs to tone up. She's the "skinny fat" you hear about. Skinny every where, but flabby. Whenever she wears jeans, there's a pronounced overhang in the abdomen region, better known as muffin-top.

But she's a die-hard cardio queen, like I am...or was. I have preached to her about the importance of strength training, that's all she needs. Killing the treadmill for hours a day WILL NOT get rid of that muffin top.

I typically don't ask women what size they wear. It doesn't really matter to me. I have a good gauge at guessing a person's size, and I'm pretty good at it. And there is NOTHING wrong with being a size zero. She doesn't look overtly skinny to me, she looks fine. But I'm afraid the 10 pound loss would put her on the "looks sick" side of thin, especially if she does not ST to tone up. I'm anywhere from a size four to an eight, but I don't look it. Because STRENGTH TRAINING tones you down and make you appear leaner.

But what do I know. It's her body to lose the 10 pounds for. When she wants my real input about it, I'll gladly give it to her and set up a training plan for her.

Sometimes, it's hard to be a personal trainer, when everyone asks but does not follow your advice!

Tales from a yo-yo dieter

Oh, yes, I am...WAS...a yo-yo dieter. I have been super skinny, 103 pounds at age 22 in college. And my highest point 165 in my 30s. Geesh! The years in between I had lost and gained many many times. Once I took my before picture I was like...THIS STOPS NOW!!

I may not get a super, smokin' hot body, but I was going to get in better shape. One of the most famous yo-yo diets ever is my musical idol (and body inspiration) Janet Jackson. For years most people know that I have been obsessed with Janet Jackson's body. In fact, this is just one of the pics that motivated me to get in shape.

But Janet Jackson is the ultimate yo-yo dieter! Her weight has fluctuated since she was a teenager. She's not naturally thin....she works hard to get her body in tip top shape for magazine and album covers, tours and whatever. When she is not working on a project, Janet just lets herself go. Check out her before and afters....

Or should I say after and before?!? This is when she was small and then gained. She was 117 and gained and got up to 160!! Here's one of her at 180 pounds dropping to 120.

Yeah, what an idol to have! Janet, Janet, Janet...but, what she does is motivate me to end the cycle. Stop yo-yo dieting! I will keep my hot body once I get it.

A hard lesson about six-pack abs

As a personal trainer, I get this question a lot. A whole lot! It's the number one question, next to I need to lose 10 pounds. The reality of six-pack abs is, it's not possible for many of us. It ain't easy! Is it possible? Yes. The question is, are you willing to do the hard work.

If you think you can do 300 crunches a day and enjoy flat abs and a super hot six-pack, sorry to tell you the truth of the matter. It ain't happening! Ab exercises are not the number one thing you need for flat abs. It requires hard work, commitment, dedication, and something you may not have any control over: genetics.

Abdominal muscles consist of three layers. The very deepest layer is the transverse abdominal, which acts as the body's girdle, providing support and stability and plays a critical role in exhalation. Next is the rectus abdominal, which flexes the spine. Closest to the surface are the internals and external obliques which turn the trunk and provide the body with rotation and lateral movement. ALL of these muscles must be incorporated into an effective ab training program.

First, you have to drop your body fat, which will decrease the layer of fat around your abdominal. To do this you must:

1) Do regular cardio exercise. This includes, walking, jogging, biking, dancing, swimming or any other cardio activity, just make sure you are consistently doing it.

2) Strength training the ENTIRE body. Don't just focus on working the abs. Treat the abs like any other muscle. You wouldn't do 50 dumbbell curls, would you, so why do 50 crunches??

3) Have a healthy, low-calorie diet. This includes eliminating breads, pasta and high-sugar foods. Eat whole foods and stay away from processed food.

You must get all three of these, especially your diet, right on a consistent basis in order to get even close to flat abs. Now listen to this, because I'm about to burst some people's bubble: even after doing all the above and you still don't have flat abs, don't be surprised. Many of us will never see the six-pack abs because:

*The body fat level required to get flat abs is lower than you can sustain with your current lifestyle/schedule

*The body fat level required is lower than healthy for your body to function.

This is why fitness athletes sometimes follow very strict diets for only a "limited" amount of time. They CANNOT sustain the lower body fat and be considered healthy. The body fat is drastically too low, and for women, can even interrupt menstrual cycles. Many times when you see a model on the cover of a magazine with six packs glistening, it's a result of some extreme elements like dehydration, carb-depleting, or cutting weight like pro wrestlers and boxers do.

The goal to get flat abs may:

*Require more exercise than your schedule will allow and more than you can mentally handle.

*Require more attention to your diet than you're willing/able to expend.

*Require more strict adherence to diet and exercise than you have time or energy to spare.

*May not be in your genetic cards.

So do you give up? Don't give up on exercising and living a healthier life, but maybe giving up on the ideal six-pack abs is exactly what you need to make your life better. Ask yourself these questions.

Do I really want flat abs?  Am I willing to work as hard as I need to get them?

If I will work that hard, am I willing to accept that it still may not happen, even if I do everything right?

If I did get six-pack abs, what will that change in my life?

What will flat abs actually do for me?  What would happen if I let go of this ideal and focused on other goals?

For me, I have tried to achieve six-pack abs with the hundreds of crunches myth. Now that I am a lot smarter about it, I want to ATTEMPT to get them the correct way. I am open to the belief that I may not achieve them, but I will NEVER SAY NEVER. Not until I have given it all I've got.

Here are my abs right now. I have a long, long way to go!