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Lessons From the Past

Sunday, December 6, 2009 at 3:20 PM filed under Weight Loss postings
About six years ago I lost 70 pounds and largely kept it off for several years. Then a series of injuries prevented me from working out effectively for about two years. Coupled with self-indulgent eating (partially due to my depression at not being able to exercise) I gained weight. I didn't gain all that I'd lost, but enough that it is going to be another long path before I fit into my prettiest clothes again. I'm committed to that path.

Since I've done this before, I thought I'd list what worked for me then:

Get seven to eight hours of good sleep. (The most critical aspect for me is sleep.)

Do mild (non-injury-producing) exercise daily. It should total at least an hour each day but two hours is even better. I found that my best results come from doing both a morning and an evening exercise session of at least 40 minutes each.

Avoid intense, physically harmful exercises. (Kickboxing may seem exotic and fun, but if it causes injuries every time it is tried, it is counter-productive.)

Select fun exercises.

Monitor food and exercise daily.

Avoiding dropping below 1200 calories per day. (It sets me up for trouble later.)

Ensure that some of the exercise builds strength, some builds flexibility, and some is cardio.

Weigh myself most days in the week.

Ensure that my daily food includes at least 35 grams of fiber and 80 grams of protein and is delicious.

Find some form of stress relief and do it daily. (Meditation and yoga worked for me last time.)

Although the scale is helpful to keep me on track, true progress needs to be assessed through measurements and clothing sizes.

Pretty clothes are the reward for losing a size.

Now that I remember what worked, I just need to implement it and stay the course.

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