The Fit and Healthy Experiment Begins
My Fit and Healthy experiment all started with my finding a very cool tracking book called The Fit Book. It was just lying around the mail room and Agent K said I could have it. It was the ultimate food and fitness tracking book, all in a moderately small and neat package.
The Log Book
Every weight loss book or program always insists that you have to log your food intake and exercise if you want to be successful at losing weight. Over the years I’ve just logged my progress in a boring old notebook. This notebook was sexy. It had colour, it had columns and tick boxes, it had food and exercise tracking all in one spread. I got excited just looking at it.
So I decided that this little book showing up at this time was a sign that I needed to get on with my health regime.
The Goals
It was mid August when I started my experiment. I took my starting measurements and came up with my 12 week plan for success. It included setting my goal weight as well as my workout, nutrition and “other” goals. There was a box to note my motivation – what reward I would receive for my success. So, here’s what I wrote down:
- Weight – lose 26 pounds
- Other – go down 2 dress sizes
- Workout – exercise at least 5 times a week
- Nutrition – avoid sugar and watch calories
- Other – log everything
- My motivation – my trip to Mexico. I didn’t want to look like a beached beluga. My reward was going to be a nice new swimsuit.
Exercise Plan:
- Monday – cardio
- Tuesday – weights and/or cardio
- Wednesday – walk or kettle bells
- Thursday – weights and / or cardio
- Friday – kick boxing or cardio
- Saturday – kettle bell class
- Sunday – get outside and walk
12 Week Planning Page
Tracking
Each week had a page where I’d mark down my exercise and nutrition plan as well as my weekly goals. At the end of each week, there was a wrap up page to write down the positive/negatives and inspirations for the next week. I also kept track of my food and exercise on my computer using Fit Day so I could get a calorie in/calorie out count.
So how did it go?
As you can guess, week 1 was full steam ahead. I was keeping up the journal, trying to reign in calories but by mid-week 2, the divorce mayhem was getting to me and I had to admit that I really didn’t feel committed to my health plan. Still loved the notebook though.
Week 1 Daily Page
Week 2 Planning Page
By week 4, my journalling was falling off.
Week 5 I felt renewed commitment to my cause and actually made my weight loss goal which buoyed my spirits. The feeling carried over into week 6 where I made positive gains in the food department but still couldn’t manage to make my exercise goals.
Week 7 Planning Page
Come week 8, I was clearly losing steam. I had to take a day off from journalling to regroup. By now I realized that I would not make my original goal to lose 20 pounds for Mexico. It was rather depressing, but then a new goal emerged. Billy Idol was coming in February and there was a chance to meet him. I DID NOT want to be fat for that!
Week 9 Wrap Up Page
The Shift
At this point, I felt a shift. I realized I could lose weight, I could stick with exercising. Even though I still hadn’t lost much weight, I was feeling positive about my achieving my nutrition/exercise goals and lose weight! It was a milestone! Okay, so it took 10 weeks but at least it happened.
At the same, I found that my journalling was falling off dramatically although I was keeping up the tracking on my computer program.
By the end of week 11, I was losing my focus again, despite some minor success. I tried to put in a solid effort in week 12 but it didn’t work. I was officially over my sexy little notebook.
What I learned
I went over the notes and comments I’d made during the 12 weeks. Here are the positive outcomes from my experiment:
- I made great strides in learning how to keep myself motivated
- I had reached a point where I would be more likely to go and exercise than brush it off and sit on the couch
- Even when I took the day off from journalling, I didn’t go food crazy. I was able to make healthy choices and keep my food consumption to a healthy level.
- I noted down all my eating triggers so now I know what sets me off.
- I noted what would suck the wind out of my sails and make me blow off exercising.
- When my home life was upsetting, I went to the gym. The exercise helped relieve some stress and made me feel better able to handle the home stuff.
As far as weight loss, I managed to lose 12 lbs. Not the 26 I’d hoped for but at least in the right direction. I did not go down 2 dresses, but one. I did lose 9.25 inches overall, mostly off my stomach, hips and thighs which is where I needed it most.
Positive Outcome
In the end, I feel I came out on the positive side of things. I’m working out often, staying positive 80% of the time, taking care of my needs and not having to stuff my face every time something upsets me. The best part is that I know I can get this weight off now. My next goal is to lose 20 pounds by February. Again, I may not make the goal, but I at least feel it’s possible.
Resources
Fit Book – Great log book and helpful website. The book itself is rather expensive at $25, but it is loaded with information and ideas.
Fit Day – free computer based tracking and goal setting software. You can set weight loss goals, track your mood, food and exercise. You can even customize the plan right down to how many grams of fibre you want to achieve per day.
eaTracker – another free nutrition tracking software. It tracks calories, provides recipes, tracks exercise and helps analyse recipes.