TCoHP: Week 1 - Problems and Plans (or how I am going to lose weight)

Thursday, July 04, 2013

I have struggled with my weight for years. I have had a horrible time trying to lose weight and the scale never seemed to budge. I was in a massive car accident this February and nearly died. I had to spend nearly 4 months in a rehab center getting well and learning to walk. During this time I lost around 50 pounds. Now that I am home I need to keep at it.

Basically, I was fed 3 small portions of food per day at set times. I sometimes had a snack or a treat but this was rare (I ordered cookies once and some candy). I was not able to have any soda or caffeine because both impact bone healing. My meals included lean meats, veggies, and fruit. I also spent time each day at the gym doing whatever I could which progressed over time. I also got at least 7 hours per sleep a day and usually I slept 8 hours which I need because of healing.

Now I am back home and I am finding it difficult. As part of this challenge we are supposed to identify our problems and also say what we need to do to be better.

1a: My problem - Now that I am home I am off of the regular eating and planning I am just eating as I can (since I have to make the food). I tend to wait until I get hungry and then I eat too much. I do not want to stretch my stomach out since now that I am used to small portions that helps me keep my eating under control. So my problem is out of control unplanned eating.

1b. My solution - I need to get back to eating three meals a day at set times 8:00 AM, 11:30 AM, and 5 PM. I need the meals to be planned and nutritionally sound with small portions. Breakfast can be oatmeal with a fruit and some juice or an egg and one piece of toast and some juice. Once a month I can have a couple of pieces of bacon and two small pieces of bread. Also an option would be small bowl of serial with fruit. Lunch is lean meat, once slice of bread or a potato option, with veggies and fruit, Dinner is lean meat with veggies and fruit. I also need to drink lots of water and make sure I am in bed ready to sleep by 11 PM (lights out). So the solution is small planned meals. This is going to be hard since I need to figure them out. I think I need to plan out my meals a week ahead of time like they did in the rehab center and then make sure I cook up extra so there is no waiting (meals set so at 11:30 AM the food is ready). It make a huge difference.

Also I need to make sure I am exercising properly. I was exercising twice a day at least after lunch and then after dinner. I need to get back to it on a timed basis.

My goals:
1. Plan out meals for the week along with times to cook them so they are ready on time each day.
2. No eating outside of planned food
3. Record planned food ahead of time in Spark to make sure it is within calorie and nutrition.
4. Exercise twice a day
5. Drink plenty of fluids (at least 8 glasses a day)
6. Keep to small portions (so I feel full and not out of control)
7. Treat myself occasionally (eat what I like each day but have brownies and etc too when I want them - planned into food)
8. Stay off the soda
9. Get plenty of sleep (7 to 8 hours per day)
10. Try to stay organized to de-stress

edited to add Trigger words -

2a. "I am starving what am I going to eat?" said as I dig through the fridge or pantry - Trigger word "CHAOS"

2b. Solution - Trigger word - "FOCUS" - plan ahead
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Member Comments About This Blog Post
    Wow, I am so glad that you are okay after your accident! Yikes! I am also in awe of your well-thought out plan!
    2835 days ago
    I'm so glad that you are back and are doing alright after the accident. Your plan sounds like a good one, how is it going so far?
    2843 days ago
    It sounds like you have a great idea planned out and I know emoticon
    2843 days ago
  • KELLIE453
    emoticon Sounds like a great plan!!! emoticon
    2844 days ago
    You sound like you have a solid plan. Stay focused and hope you heal quickly!
    Best wishes for the road ahead! emoticon emoticon emoticon emoticon
    2844 days ago
    I wondered what happened to you! Glad to hear you are ok. 4 months should be a GREAT start to developing new habits- keep them up! While losing 50 lbs is great, it sucks that it was because of the accident. However, now that they are gone, you can keep them off. Keep up the healthy habits formed in rehab. They are your new 4 month old habits, and they need to be taken care of just like a 4 month old baby. You can do it! Sounds like you've got a great plan set up.
    2846 days ago
    Wow- it's excellent that you have worked so hard and come so far and recovered so much! I know you can do this!

    I have a hard time, too, with controlling my eating when I'm at home. I find it's much easier if I have 3 or 4 meals that I am comfortable cooking whenever, that I keep the ingredients for on-hand at all times. These are things I can make up very quickly and that I crave to eat- things like a good baked chicken breast and sauteed green beans. Thinking in terms of what I like to eat that is simple and healthy (cause there is NO WAY I'm going to spend hours in the kitchen when it's so much more interesting outside of it) is really helpful. Otherwise I tend to get bogged down trying to come up with something, and that derails all my good eating.

    I hope that's helpful. You are doing fantastic and I know you will continue!
    2846 days ago
    Summer, I love how you divided to conquer!! You are a phenomenal miracle, girl!! To see you up and walking and planning to keep yourself healthy... truly an inspiration!!

    Not that I would wish your tragic accident (on anyone) but your time in rehab actually put your body clock in a rhythm that HELPED you to heal.

    Since you've left rehab, your body clock is gettin' off it's groove and you need to either set it back the way it was or SET IT UP how you can keep it's rhythm.

    Lean meats are still sooo much better for you, and you had that meal planning knowledge served to you every single day - three times per day - for four months!!

    They say it only takes about a month to make or break a habit, so your routine at rehab, was a lifestyle to get you back to a way of life. You can use it for your workout time too.

    Take a morning & afternoon workout - evenings may mess with your sleep time. You already have memories for setting up schedules so readjusting will be easier for you than some of us.

    I'm *sparked* reading how you are tackling this, Summer, and it's going to be *fun* helping and watching you juggle the meals (find some gr8 recipes) and do 'em blindfolded. LOL!!

    Make your TDR on TCoHP, so your housemates pitch in and help. One thing I like to 'do' is throw a roast into the crockpot. If it's big enough, it lasts for a few meals. GR8 blog!! ::hugs::

    2847 days ago

    Comment edited on: 7/4/2013 8:43:20 PM
  • no profile photo CD1951302
    I do cook my breakfast, but for lunch I have Lean Cuisine meals plus a small fruit flavored Greek yogurt, and for dinner I have a Healthy Choice meal plus a small toaster strudel.
    2847 days ago
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