A Woman's Right to Lose

As an active participant (user name Laricha) on the WW '50+ Pounds to Lose' message board, I often see the same questions being asked by newbies.

So for those of you struggling with your weight, enter my expertise (or at least opinions)...

Forever.

Do not set a firm deadline for your weight loss, because there isn't one.

For me, WW was never a diet. WW was never a means to an end. I have made a lifestyle change, and guess how long a lifestyle change is supposed to last.

This is the hand I've been dealt. Some people struggle with alcohol, others with tobacco or other drugs. I will always have to keep track of my food intake. The experts at WW have put a lot of resources into designing a program for the long term, which, aside from the overly priced foods they sell, is the reason they've been around for over 40 years.

It's fine to put a timeframe on short-term goals, such as dropping down to the next decade in pounds or jean size. But never say, "Geeze! When will I be done counting points already?!"

It's imperative to begin your weight-loss journey with the right outlook.

Grains or starchy vegetables (80 calories)

• 1/2 cup brown rice, whole wheat pasta or hot, whole grain cereal
• 1 cup cold whole grain cereal
• 1 slice whole grain bread
• 1 6-inch torilla
• 1/2 medium bagel or English muffin

Fruit (60 calories)

• 1 medium-size fruit
• 1 cup chopped fruit or berries
• 1/2 cup grapes
• 2 tbsp. dried fruit
• 1/2 cup fruit juice

Vegetables (25 calories)

• 1 to 2 cups of raw leafy vegetables
• 1/2 cup chopped non-leafy vegetables
• 1/2 cup cooked vegetables
• 3/4 cup tomato juice

Dairy (100 calories)

• 1 cup nonfat or 1% milk
• 3/4 cup plain low-fat or nonfat yogurt
• 1 cup calcium-enriched soymilk (no more than 100 calories per cup)
• 1 1/2 ounces reduced-fat hard or semi-hard cheese
• 1 ounce regular cheese

Protein (65 calories)

• 1 ounce lean meat, poultry or fish
• 1/3 cup cooked beans
• 1/3 cup tofu or tempeh
• 1 egg
• 1/3 cup 1% or 2% cottage cheese
• 1 1/2 ounces reduced-fat hard or semi-soft cheese
• 1 ounce regular cheese
• 1 tbsp. peanut butter

Healthy fats (45 calories)

• 1 tsp. olive or canola oil
• 1 tbsp. olive or canola oil-based salad dressing
• 3 tbsp. chopped avocado
• 1 tbsp. almonds, pecans, cashews, peanuts or walnuts
• 1 tbsp. ground flaxseed
• 2 tsp. peanut or almond butter or tahini
• 8 olives

There is no magic exercise routine that will help you lose weight overnight. Read that sentence again before continuing.

Find something you enjoy doing and turn it into exercise; make it fun! And remember that variety is key. You'll get bored with the same workout routine eventually, just as you would by eating the same foods each day.

So spice it up! Join an aerobics or spinning class, lift weights, swim laps, take a walk or take a hike! A workout buddy can be a great source of motivation, too.

Many of my visitors inquire about my exercise habits... and although there is no magic exercise routine, I'll entertain your inquiries anyway.

"What do you do to stay active? How often? For how long?"
I recently bought a top-of-the-line Sole treadmill, and I aim to use it four to five days per week.  I run 45-50 minutes, which includes a brisk 5-10 minute walk and then a run starting at 6.0 mph and increasing to 7.0 mph.  I'll alternate this routine with an incline power walk during which I increase my speed to at least 4.8 mph with an incline of 5 or 6.  Trust me, that is some fast walking!  I usually finish my workouts with some ab crunches.

"How do you find time to fit it into your schedule?"
I find that morning workouts help to wake me up and keep me energize throughout my busy day. I feel significantly different if I ever skip - both physically and mentally. I enjoy knowing that I've started my day on a positive note!

"What motivates you to exercise?"
Results! Any day can be a struggle, but I remind myself that I'm worth the effort. Some mornings are easier to roll out of bed than others, but after working out I never think, "Gosh, what a waste of time! Why did I bother?" Not to mention shopping for skinny jeans and bathing suits is a hell of a lot more fun!

Step off and slowly move away from the scale...

Weighing yourself too frequently can sabotage your efforts. If you see a lower-than-expected number, you may think you can indulge. Or a higher number may cause you to feel depressed and give up.

Moreover, WI is once a week for a reason. There is no valid reason to weigh yourself more often because your weight fluctuates every day, and for that matter, every minute of every day. Don't become a scale junky!

The number on the scale should never be your only measure of success. If you're eating right and exercising regularly, you're more than likely losing inches. If you're doing a lot of strength training, keep in mind that muscle mass is more dense than fat mass. As you build muscle and decrease your fat intake, the scale may not show a loss immediately.

Don't overlook the other health benefits of losing weight. Before you begin, it's a good idea to document your blood pressure and cholesterol levels, BMI, waist/arm/thigh measurements, clothing sizes - even bra size. You'll see a change in these important assessments, even if you don't see a loss on the scale. But the point is you will, eventually. Patience is a virtue!

By the way, maintains and gains are part of anyone's weight-loss journey, so embrace them and learn from them.

Wrong. Would you toss yourself down an entire flight of stairs if you tripped on just one step?

I'm a firm believer that we learn more from our failures than our successes. Don't slip into an 'all or nothing' mentality. No one is perfect. If you fall off the wagon, do better now - not tomorrow, not next week, now! You won't regret it.

No. Should an alcoholic to keep a bottle of Jack in his liquor cabinet just in case?

Get rid of your larger clothes as they become too loose to wear! Even if you were a yo-yo dieter in the past and the idea of not having them scares you to death, get rid of them anyway. Don't start your weight-loss journey thinking you'll eventually fail, or (surprise) you probably will.

For women: You should know that there is a bigger gap between sizes for the larger sizes. Sizes 4, 6 and 8 each have a 1-inch difference in hips, waist and bust. Sizes 10, 12, 14 and 16 are 1.5 inches different. Sizes 18 and 20 are 2 inches different. Therefore, the larger you are, the longer it will take to change sizes because you are jumping a bigger gap.

The truth is they probably have but are just choosing not to say anything for fear of being wrong and offending you. Not to mention commenting on your weight loss implies that you had weight to lose in the first place.

Don't wait for someone else's approval or compliments to keep you motivated. Learn to motivate yourself and be proud of your own victories.