I hit it! It took me just over 10 years to do it, but it’s finally happened!! I hit my goal weight of 170 lbs.. That’s a total loss of 133.8lbs!
I stepped on the scale & this is what it told me!
The next challenge is to maintain it for a month. But if I keep losing, I will go with it. Just being here is phenomenal – I haven’t been this light as an adult because the last time I was this weight, I was 17.
So, i will be starting up a series in April about the Non-Scale Victories. There are alot of small things that change as you lose weight and some big things. I will discuss all of mine over several weeks.. & not to worry, it’s not going to be every post..
This is going to be a little series to go over some of the things I have noticed that have changed over the last 10 years of this weight-loss journey.
For those who don’t know my story… Just over 10 years ago, I stepped on the scale at my Doctor’s office in Scarborough. While I’d know my weight had been climbing up, the scale read 303.8 pounds. I was, like, Oh, Hell No!
Oh, Hell No!
My grandmother died at that time as well. While her death didn’t impact my weight, it gives me a time line. Also, I was estranged from most of my family at the time, so almost no one had seen what I looked like. My mom was visibly upset. I thought it was cuz she’d finally got to see me, but I still would not talk to her Turns out, she never expected to see me alive again – either to weight related health issues or by my partner’s hand. Fortunately, neither happened.
So, what did I do? I started to decrease my portion size, eating less. That summer, I started at the local outdoor pool, going as often as I could, to swim for 20-30 minutes. When I could & there was room, it’d swim across the end of the pool, if not, I would simply tread water.
Small steps, but each step was one forward.
So from here, I’m going to be posting about changes that have occurred, physically, but also mentally & emotionally, over the last ten years. It will be a series, because so many things have changed. Plus, you’ll get a bit of insight into me & how I click.
i know it’s been a while since I’ve posted.. alot’s been going on.. Dealing with mental health and multiple physical health issues . Add, I think, perimenopause.. hot flashes & chills suck..
So big news : current weight loss 129.9 lb. I also got my first two rewards for weight loss.. when they heal, I will share..
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..
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!
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..
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.
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?
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 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!
Fibromyalgia 
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