I got out my old survey crew clothes – heavy, double-kneed jeans and some long-sleeved henleys – and they are way too big. Hey, alright! Curious, I stepped onto the scale and I’m within two pounds of my old firefighting weight. Granted, I’m not packing near as much muscle as I used to, so my BF% is still higher than I want, but this is definite progress and I’m quite motivated to keep at it. It still amazes me how much weight I put on while I was on light duty and after, but continuing to eat like a firefighter when you’re not doing that kind of heavy work anymore, and taking solace in Ben & Jerry’s “Chocolate Chip Cookie Dough” when you’re going through emotional turmoil, will do that to a body.
So, for inspiration, motivation, and some concrete tips, here’s what I attribute my loss of more than thirty pounds to: portion control and healthier food choices. It’s that simple. I knew I was eating too much and the wrong things; I had to change that. I made a deliberate choice to do it gradually, however, and I believe that has also been an important component in my success.
Last fall, when I finally got fed up with being overweight (interesting choice of words…), I knew that I was not in a good place to start a complicated or labor-intensive diet. I simply resolved to cut back on portions. Easier said than done, so I used a lot of Healthy Choice frozen dinners to retrain myself on what a reasonable size portion actually is. It also took a lot of the decision-making about meals out of the picture and made eating simple, if somewhat predictable.
I’m not a big fan of factory-produced meals, so once I felt that I had re-learned healthy portion sizes, I transitioned back to cooking my own food, but divided it into containers and froze it for later use. This strategy was a reaction to the fact that my refrigerator had turned into a microbial zoo because I was still cooking like I was preparing meals for a couple, but it also served to resolve some of those choice issues about what to eat. I live far enough from town that if I don’t have it in the house, I’m not going to drive twenty five miles into Flagstaff to go to the grocery store or, heavens forbid, buy fast food. I’ve got it easier than some of you in that respect.
Ten pounds came off between September and the first of the year just using portion control, and I have to say that it was pretty easy. By not pushing towards some external goal, just gradually changing habits, I took a lot of stress out of the process. That helped build my confidence and my motivation. Since the first of the year, I’ve lost another twenty pounds. That has not been difficult, either. I just ask myself, when I go into the kitchen, “Is this a healthy choice? Does this serve my long term goals?” It doesn’t hurt that I’ve put the scale right in front of the refrigerator door, either. :-) I have a visual cue to ask my questions.
That’s it. Pretty simple. Slow. Steady. Nothing that I had to pay money to a doctor or pharmaceutical company for, nothing where I had to subscribe to a particular idealogical framework or theory of weight loss/gain.
True, I haven’t been exercising much – been slacking on my dancing, too – and that’s the next thing that’s going to change. When I went down to Phoenix last month and put on a sleeveless top it was a shocker. (So much for the well-defined biceps and triceps I used to have!) The dumbbells are going next to the computer, for more steady, incremental change. I can get some reps in while on the phone or taking a quick break. It may be time for the Arnis sticks to come out again, too.
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