Archive for the ‘Weight loss’ Category

New Level of Weight Loss

December 3, 2021

In the Winter of 2012, I stepped on the scale at my pain physician’s office, CPM Scarborough and was flabbergasted when the number came up. 303.6. I was absolutely horrified.

From there I started to eat less and to get moving more and slowly over the years, the weight has slowly and consistently, bar some plateaus, come off..

While my regular pain physician is no longer in that office, I do, in the winter, see her colleague in that Scarborough location This Wednesday I stepped on that same scale that years ago said 303.6.

It read 189.2.

Do you know what that means? As it is the same scale, it means I have lost 114½ pounds so far.

Do you know what else that means? I’m at high school weight. No just able to fit in high school clothes, but the actual numbers?! I’ve not been this light since I graduated highschool. At the end of Grade 13 I was 191lb. So I am about the same weight I was in my highschool graduations pictures .

I’m the same weight, give or take, in these 2 pictures..

Food Choices with Fibro – Intro

August 17, 2021

This is a series approximately 10 weeks long, looking at food choices.

It’s been reported that beyond OA, fibromyalgia is the most common musculoskeletal conditions. Over 12 million Americans have been diagnosed with fibromyalgia that’s about 4%.

Sticking to a personalized fibromyalgia diet is one of the ways you can manage the pain and get more out of life.

Most people with FM know the necessity of taking it easy when pain flares. Many, however do not realize how much your food choices impact your fibro symptoms. Because it not studied extensively there is not much data on have exactly particular food ingredients and items impacts us. In a recent nutritive article published in Rheumatology International, small study of 101 FM patients determined for this group, that 7% had food intolerance or allergies, & 30% had made changes in their diet to help their situation.

While there is no particular diet suggested for FM treatment, some Fibromites have noticed a correlation between poor food selections & fibro symptoms. One nutritionist suggested that Fibromites seem to have excessive level of a dependence on ‘luxury’ foods (foods easy to prepare or buy premade) due to the inability to prepare & eat health choices on a regular basis Unfortunately, for many it leads to weight gain which leads to being overweight which can aggravate many fibro symptoms.

“Luxury Foods”are ones you can make fast or just pick up. . The examples above: Tim Hortons Donuts, KD, Chef Boarder, McDonald’s, KFC, Little Cesar’s..

Living with fibromyalgia, your food selections could be making your pain or other symptoms worse. As each of us deals with fibro differently, there is no one-size-fits-all diet, but making changes can help!

Come back next week for more!

Exercise Snacks? Huh?

January 4, 2021

Exercise Snacks? Yeah.. & no, not cookies shaped like bodybuilders! Lol!

Weightlifting Gingerbread Men

Many of you know about my loss in weight and my improved health.. Part of that is due to exercisr…But because of covid, my gym closed & since it reopened, I haven’t felt comfortable going back yet..

Some of you know that I’ve taken up “running” to continue weight loss or at least maintain what I have lost. I still needed to exercise so I’ve been doing a short circuit around the block every couple days.. Some of it’s simply walking, some jogging, and when I’m feeling up to it, I’ve gotten into a dead run (I’m faster than my dog!).. With the changing of the seasons, weather’s gotten cooler & with regular snow just around the corner, touring my neighborhood is not going to be an option.

I saw this research article from UBC about Exercise Snacks & it’s an interesting concept.. Do short bouts, like 1 minute short, of exercise a couple of times a day and it gives you the same benefits as doing it all in all be shot.

This Is How Short One Minute Is

So, I’m thinking that hopping on Mom’s treadmill a couple times a day for a few minutes could very well be a better option for me than running around the neighborhood in snow boots!

Now, I didn’t always have this much functionality because of my fibromyalgia. I also realize that there are many fellow Fibromites or others who cannot go running, jogging, or even walking a distance.. This might still be an option because you don’t have to walk. Your exercise does not necessarily have to be intense. You can do stretches – one or two simple yoga poses.. Or lift weights and when I say weights, I’m talking anything heavier than just your hand. This could give you the same benefits..

It’s something to consider..

https://beyond.ubc.ca/exercise-snacks/?utm_source=fb&utm_medium=Facebook_Instream_Video&utm_campaign=BAM-exercisesnacks-ON&utm_content=6214293621226&fbclid=IwAR136bMw5Spkla0AjSfJWXlt7VyYixwzdBv2k6vDSygkXA4wi9VeTMwNDrg

** If this link does not work, please advise. I do have a local copy. **

Weight Loss Tips – To Do or Not Do

November 26, 2020

DO Have a Good Mindset

Attitude is critical to sucess, and if we are not approaching our disciplined regimen with the right outlook, our chances of success are slim. Stress and other negative emotions tend to lead to either over-eating, binge eating, poor food choices or a combination of these.

DO Eat Protein in the Morning

Studies have shown that eating breakfast triggers the release of dopamine, a feel-good chemical which allows to control impulses making that afternoon snack of a candy bar significantly lower. Research has also shown that skipping breakfast is harmful to our metabolism which can actually make us 4.5 times more likely to be obese, and it increases our odds of overeating at the next meal.

Eggs baked with cheese and veggies.. Yum!

Starting the day with high protein levels creates a higher thermal effect increase the number of calories burnt through the day. This morning boost also better preseres lean body mass, which further protects the metabolism, and aids in a more tone and defined look. High morning protein levels also lessen cravings, mood disturbance, irritability, stress, and fatigue levels.

DON’T Eat Too Late

Eating a large meal late in the day could be hurting our chances of successful weight loss.. Eat larger meals for breakfast or lunch, and include healthier treats & snacks. Switch the soup or salad from lunch and eat it for dinner instead. People have lost upwards of 35 pounds simply from shifting meal times, while eating the exact same diet. This shift also improves sleep quality and decreases morning grogginess.

Eating late is not recommended, but if you must, choose something light.

DO NOT Starve Yourself.

Make sure we are eating enough. Skipping meals or simply not eating regularly tells your body that you may experience a famine in the near future and your metabolism will adapt. Regular eating tells your brains that there is food ready to be consumed and your body doesn’t need to store what you eat as fat for later.

While we think that skipping a meal or postponing a meal will help reduce caloric intake, we become ravenous. We over eat, binge or don’t make a proper meal in lieu of something quick – like fast food from McDonald’s or Little Ceasar’s. Healthy snacks, premade food both dinner or prepped, and structured meal times can help make sure that hunger stays under control resulting in more balanced, healthy meals.

Starving also creates blood sugar imbalances, where it goes up and down each day resulting in hormonal chaos. When hormones are out of whack, the weight does not come off no matter what is done.

Do Not Make Excuses

Shit or get off the pot. Commit to it. Make ourself accountable. Set goals and follow through. We have to make these changes to see changes.

DO Monitor Your Alcohol Consumption

Alcohol is one of the biggest weight loss challenges. A single glass of wine is between 120-125 calories, a vodka soda is a little over 100 calories, and a 16 oz margarita can set us back more than 1,000 calories. Then how often do we only have one? Typically with no nutritional value, alcohol tends to make us crave greasy, unhealthy food rather than a protein-and-veggie-packed meal

Just one glass of wine has 120-124 calories.. But who drinks just one?.

Do Get A Good Night’s Sleep

Most grown adults need 7-9 hours of sleep per night in order to function at their best. As it turns out, that amount of sleep is also ideal for preventing the pile on of excess pounds. A recent study found that people who didn’t get the recommended amount of sleep were more at risk for weight gain.

Do NOT Regularly Drinking Pop/Soda.

This is my Kryptonite.. My caffeine is Coke.. I really enjoy drinking Pop.

Pop, Soda, Soda Pop, whatever you call it

Drinks & diets high in sugar have the potential to decrease the microbial diversity in the gut within the digestive system which appears to be associated with most of the human diseases affecting westernized countries, including obesity.

Do Not Weigh Yourself

Well, yes, you do need to weigh yourself, just don’t do it every day. Once a week is good. Daily weigh ins are often discouraging due to natural fluctuations. You see every bump & glitch in your weight loss. Weekly weigh-ins are a much better time frame. Also us the same scale, in the same clothes, at the same time of day to get consistent & more accurate weight-loss readings.

Do Get Exercise, Like Walking

Working out plays a crucial role in weight loss and can help us maintain our weight loss for years to come. While people tend to find one workout routine that works for them, research has shown it’s important to switch it up. Instead of simply running or walking, try to vary the speed as you go. Walking at varying speeds can burn up to 20 percent more calories compared to maintaining a steady pace.

Running is a good form of exercise

Do Reduce Your Carbs & Added Sugar Intake

The American Heart Association recommends no more than 100 calories per day from added sugars, or six teaspoons, for women, and 150 calories (nine teaspoons) for men. Most Americans are ingesting much more than that, so to get & keep the weight off, reduce the amount of added sugar you eat. Reducing the intake of calorie-dense sugar carbs automatically reduces the amount of calories consumed on a daily basis, which forces the body to burn fat stored around the midsection for energy, rather than the sugars it takes from carbs!

To increase the chances of obtaining that bikini body, swap simple carbs for high-fiber foods. The current recommendation of fiber intake is about 25-28 grams per day, Focus on eating whole foods that are naturally high in fiber like fruits, veggies, and unrefined grains. Suggestions include : whole grain breads, whole grain oats, , fruit & veggie smoothie, veggie chili, veggie burrito, sweet potato toast, nuts, yogurt with granola, veggie pasta with turkey, fish baked with vegetables, stir-fry, and veggie scrambled eggs (the more veggies the better) – I like bell peppers & mushrooms with some cheese in mine

Do Eat More Protein

In addition to fiber, protein is another important player in the weight loss game because it requires more energy to burn than carbs or fats and thus keeps you fuller longer. A study found that Greek yogurt, with the highest protein content, to have the greatest effect on weight-loss. For an added boost of protein and flavor, consider topping your Greek yogurt with some fresh berries and almonds and then pair with a hard-boiled egg. Other high protein edibles include jerky which now comes in a ton of flavours, string cheese, high-protein smoothies, veggie pasta from beans, egg muffins which is the same idea as scrambled but baked instead, cottage cheese with fruit or nuts, frozen Greek yogurt adding peanut butter powder & fruit, roasted pumpkin seeds, again oatmeal with fruit & nuts , cheese muffins, pancakes from Kodiak flour, and protein bars or better yet, homemade protein bars made from oats, dates, nuts & protein powder.

Chheese Muffins! Yum!

Do Slow Your Eating

It takes twenty minutes for your stomach to tell your brain that it’s had enough, so if you eat slowly chances are you will consume less and see your belly shrink. One study found slow eaters took in 66 fewer calories per meal. While only 66 calories might not sound like much, cutting that amount out of every meal adds up. Just that difference alone can result in a loss of more than 20 pounds in one year! The simple trick to slow your pace: Place your fork down on the plate after each bite.

More Non-Scale Victories!

October 23, 2020

Wearing a Belt. I’m 7 notches shorter on my belt, not even a 3x belt, but a 2x belt that has notches all the way around. & I can wear my smaller belts again!

Fit Old Smaller Clothes. I’m talking fittung into clothing from high school. I pulled out some of my old clothes I had from my marksman competition days when I shot on the Junior Regional & provincial teams in 1999-91. I was stunned to find they actually fit! And one item was too big!!

Moving Like A Normal Person.. It surprising how many things plus people do differently than how ‘normal’ sized people do. For example, I don’t have to tie my shoe from the side cuz the fat is in the way and I can do more yoga poses properly cuz the roll on my tummy stopped me from folding.

Shrinking Fingers. I’ve had to replace rings in a size 6, or wear rings I had in highschool.. Anyone interested in size 7 or 8 rings? Stirling silver or costume..

Increased Flexibility. My body moves differently, better.. I can stretch further than I used to. Maybe one day I will be able to do the splits. Lol.

Decreased Appetite.. It’s not always to the same amount. I used to be able to eat a medium 8 skice pizza plus wings & Cheesey bread but now I’m only interested in 2-3 pieces.. But the other night I could only eat half a small potato & half of a small steak. But also, the other day, I bought a 12″ sub & ate the whole thing plus cookies, but it took a while. Instead of 15 minutes, I took 2 hours to enjoy my dinner. So, yes, there are variations, but generally, I have about 1/3rd of the appetite I used to have.

Can’t Grab My Tummy Roll. Growing up, pants & jeans were made in more of a low-rise style, so I always have worn my clothes just able my hips, so that is where my belt sits. Sinching in my waist repeatedly over the years has resulting into 2 rolls in my stomach, one above my waist, one below. I can’t quite grab my lower tummy roll much & what I can grab is almost entirely loose skin. Not Fat.

I Can See My Scar! 20 I had a laparotomy in my incision went from hip to hip I’m up towards my belly button. While I can still see the scar from the vertical incision, I haven’t been able to see the horizontal incision for over a decade. This is because I was unable to move the roll of fat far enough to be able to see around it to see the scar. I was drying off the other day and noticed cuz of the lax I was able to move the roll much more easily. I took a peek to see if I could see & I can.. & that scar has faded nicely.

I can do more. I’ve noticed that I am physically able to do more.. Yes I have fibro & that limits stuff, but I’m able to do things I couldn’t before. Like make my bed. It’s in a corner to difficult to access the far side to make the bed, but I’m having not problems getting those sheets on anymore.

For those on your own weight-loss journey, what Non-Scale Victories have you had?

Weight-loss Celebration!!

September 25, 2020

When my Dad’s Mom died in February of 2012, I weighed 303lbs & change at my Pain doctor’s office in Scarborough. I didn’t like that. So I made a few changes, started to eat less and getting low levels or simple but regular exercise Very slowly, I started to loose weight by the time I moved back to Oshawa in May 2016, I’d lost 20-30 pounds.

Since then, I’ve made alot more changes and have lost more.. but I have an announcement to make that I am super proud of.

On Tuesday, I stepped on the scale at my pain doctor’s office in Oshawa (the Scarborough & Oshawa scales differ by 0.1 lb) I was stunned by the number. 203.0 lbs

That’s 100lbs!!! I’ve lost a third of my size!! Yay me!

Am I done? No.. I do plan on loosing another 23lb.. my final expected goal is 180lb, where I was at the end of high school.. If I loose more than that, but not too much more – I still wanna keep my curves & don’t want to loose my boobs!

Edit: On September 30, I also hit my second goal of getting back into Onederland – where the first digit of my weight is a 1, so under 200lb. Less than 20lb to go.

I Am Grateful

August 25, 2020

I know my last post was not a hugely positive one. Unfortunately I just needed to vent about what I was seeing around me. But there are many many good things that I am grateful for and they are bigger and generally more important than the issues I discussed previously. . So today I want to tell you the things I am grateful for.

Family: After several years bouncing in and out of a toxic rekationship that estranged me from everyone, I left permanently after he was finally charged. Despite great trepidation and concersn from my family, they agreed to let me stay temporarily, expecting me to go back yet again. But with their support & others listed me below, I realized that I was hurting myself & them with my behaviour. I have since rebuilt my relationship with my parents, my sister & her family. I even have some semblance of a relationship with my brother.

Geeze.. I’ve only written one & I’m already in tears as I write this!

My Best Friend: I was absolutely horrible to this woman whom I have been friends with since high school . Because of the control my ex had over me, I was a complete and total bitch to her. My ex even contributed, I found out later, to the failure of her lucrative homer business. After she had a significant health scare, I was *allowed* to visit her. We slowly started to rebuild a relationship.. I even crashed on her couch for a few month during one of the times I left him. She was, I don’t think she realizes, had a significant impact on getting my head set forward. If this has not been re-established, I may not have let the police in or let the charges be filed. She was there for me when I needed her. It took about 4 years since we reconnected for her to again call me her best friend. She never realized how important that was for me to hear her say that. I am not sure she even knows now.

Man.. another doozy.. I’m sure that there’s gonna be edits cuz I can’t see through the tears. (& more years in the edit.)

Those who know us will get it.

Durham Family Services: Because of my income level, I was eligible to access the counseling services through the region (kinda like a county in the US) The woman I met, Fran, helped me through alot that first year I was back. I worked on my self esteem, learned some new coping skills and started to love myself again.

YMCA of GTA: This is actually my gym. I am grateful for my gym because I was able to get healthier and loose weight. I also has alot of social interaction there with people & started making friends

My Lilly: Yes, I did do a blog post about how she’s helped me, but I am still forever grateful for her. Whether she knows it or not.

Friends: Old and new. I’ve reconnected with alot of people in my past like in the post about three’s, but others as well.. Add in the new friends I’ve made since I’ve been back, plus the few I managed to keep from during my estrangement. While I may or may not maintain these friendships, or I could get something new from them remains to be seen, but just having a larger social circle is helping me. Which brings me to..

Scouting: I know most people wouldn’t get this, but before my relationship, I was an active Scouter. Now I was dwindling down on what I could do, but I did enjoy it. Flash 8-10 years later.. I’m back. And my eldest nephew wants to become a Junior leader)SIT with the Beavers. We (my sister & I) thought this would be a great way for me to reconnect with people & to build something with my nephew. . So I started as a “One hour a week” Scouter. Bringing my nephew every week… Now, with an awesome team of Scouters & friend (again, both old and new) I’m a major role in the Cub section (age 8-10).. I’m able to work with the youth, yet still be able to pace myself & no over do it.. much.. Unfortunately, I won’t be able to return to troop level and do that. Fortunately, I’m actually enjoying working with this age group.

International Symbol of Scouting.

My Medical Team: To the non-judgemental support from my current medical team, I am grateful. I am now on a positive Health Care Journey. With their help, I’ve managed to improve my health . I’ve lost weight, I’ve become more fit. I’ve come off alot of medications I really did not need, and supported me through addiction, tho no one knew at the time. I know I will never be healthy enough to return to work on much more than a casual part-time basis, but I am able to live a decent life despite fibromyalgia & my 6-bilkion other health issues.

This isn’t even going through the little things I’m grateful for.. The sun on my face, The lake at the cottage. Having a car to drive.. To have a regular income. To smell the flowers.. For being able to hug people (yes, only a special few right now). For privacy. For Fun. For freedom. For Love. For painting rocks. For exercise. For healthy outdoor spaces.. & you, still reading my post!!

I’m grateful for itvall.. & to those I can thank, I thank you from the bottom of my heart!

More Non-Scale Victories

July 25, 2020

I can dive into the damn pool. Any attempts in the last 25-20 years resulted in a belly flop not a stream lined dive. 🙂

I had to get a new brace. I had gotten a knee brace in 2017? I had to go down a size cuz of the amount of weight I’ve lost. Do you know how much weight you have to loose to go down s size in a medical knee brace?

I still shop in plus stores.. an X or all 1X. But I can also shop in regular stores.. Most of my newer clothes are size L/XL..

Non-Scale Victories

July 9, 2020

All these tags are from my clothing.. A size 4X is a 26/28. This is what I wore at my highest weight. I am now in a size 16, a L/XL!! That’s a huge drop.




The last I wore this fanny pack was two years ago at The Phoenix. So, today I put it on and for it to fit, I had to SHORTEN it, but a whopping SEVEN Inches. So, in 2 years, I’ve lost 7 inches of my waist..




I only have one question here – Where in God’s name did my second chin go?!? 😉




So I shaved my Leggs the other day. That, in & of itself, is pretty impressive. But that’s not the victory, although that is one.. But I looked, actually looked at my Leggs, my calves for the first time in a *long* time, like really looked. I I was impressed & happy with what I saw. A visibly smaller leg than what I recall and toning, definition! Whoo hooo!!




A final one. I stopped by my sister’s place some weeks back to pick up the dog. When I walked in the door, wearing summercsummer that actually fit me.. My 19 yo niece looks at me and says.. “Have you lost weight?” She’s never seen me at this weight before, none or the niece’s & nephews have. Not have many of my friends. Obviously my friends from highschool, yeah, but they aren’t high in number.. cuz I’m at the weight I was when I was in college.

My Weight Loss Journey

July 7, 2020
I’ve always been a bit on the bigger side, a little chubby… I was 120lbs starting junior high, finished high school at 180lb, spent my 20s near 220-230lb.. About 15 years ago, I joined weight watchers with my mom and my weight had maxed out at 275lb. I lost almost 60lb on that program. But after that, my lifestyle completely changed and it turns out, not in a good way. So finally about 8-10 years ago, I stepped on the scale weighing a whopping 303lb.

I did not like that number, but wasn’t really in a position to do much about it. Between finances & available services & programs there’s not much I could do. So I started just eating less.. In the summer, we would walk over to the community pool and I would swim – not laps really, but just treading water.. it took a few years, but I lost about 25 lb in 4-5 years with that schedule. Very slow progress, but progress nonetheless.

At that point I moved out of the city, back near my family. My rent included membership to the local YMCA gym. I didn’t figure I’d be using the actual gym much, but I knew I’d use the hot tub. So, I used the hot tub 5-6 days of the week. I then started doing a yoga class at the gym for about a year until the instructor switched times. Then about 2 years ago,, my mom invited me to join her aquafit class..I started doing not much more than bouncing around in the water. But it was fun, so I kept coming back..

At this same time, my eating habits got better. While I still ate junk food, it was less often, and I was eating at least one good healthy & nutritious meal a day. That’s much better than before where fast food was the norm and serving sizes were twice what they shood be.

In the Aquafit, I was slowly working with increased intensity in the class… I started going to a second class later in the week. . The weight started coming off faster.

I tried to add jogging into the mix, but I just couldn’t get into it mentally, not on the ground and my lungs could not handle the cardio What I did do, I would run laps in the water. This worked the muscles but the cardio wasn’t as strong as I was unable to keep my breath while jogging .

I was improving. My health was getting better, pain levels went down (no, not gone, unfortunately), and my clothing started to get looser and looser.

I had items in a size 26 in my closet. I was swimming in those.most of my clothing was a 3X.. and I started to swim in those.

I feel better.. I feel healthier and happier. I actually feel like myself again.

Where do I stand now? I am a size 16, currently weighing in at 207lb, as of my last weigh in. a total loss of 97 lb so far.

Final goal? 180lb.