the next chapter of weight loss

Posted on Jun 8, 2012 in Fitness

Now that my Avon Walk is over, I’ve had a few people ask me what my next big thing is. I do have a bit of a pattern when it comes to fitness-y things. I know myself decently well, and I know that if I don’t have some big goal, race, event or challenge going, my motivation peters out and I end up going weeks without sweating. I never crave exercising, so it takes something bigger than my internal motivation to really push me to get my sweat on.

I’ve had a lot of successful past fitness challenges—both external and self-made. Both the Summer of Strength and All About the Numbers challenges were big, glitter-y, pink feathers in my cap. And of course, signing up for a big race always seems to kick me into gear. But none of those were really resonating with me this time. I’ve had something else on my mind for a while now. It’s a simple goal. It’s one I’ve had before and it’s one millions of women out there constantly struggle with. I want to focus on weight loss.

Weight loss is something I’ve talked about a lot here on the blog. Just a couple of months ago, I made a confession that I not only had gained some weight, but I’d also be lying to you guys and myself about it. It was a big deal for me to come to the realization that I was no longer the girl I thought I was. And the month before that, I told you guys that I was struggling with loving who I was and still wanting to change it. But through all of that, I never set any concrete goals. I never gave myself a plan. I never set myself up for success.

But now that my schedule is cleared up and I have a big space in my life for a big honkin’ goal, I figured it was time to really do it. After all, it’s not real until you put it down on paper your blog. So here it is:

I want to lose 30 pounds by the end of the year.

I don’t love setting specific weight goals or timelines, mostly because I’ve lived so much of my life as a slave to the scale and I don’t like being in that mindset. But I think for my happiness, it’s really time for me to get down to brass tacks and chase a goal. I wish I could be one of those people who could say, “Oh I’ll just eat less and move more and hopefully lose a size!” but the truth is, as much as I want to be a go-with-the-flow kinda girl, I’m not. I need those precise numbers and goals to keep me on track.

And beyond that, I need a super clear plan to follow. I do so much better when I know, to a granular level, exactly what I need to do hit my marks. Here are the basics of my plan.

Nutrition:

  • Track my food daily.
  • Eat between 1800-2000 high-quality calories a day.
  • Drink 4 liters of water daily.
  • Eat at least 5 servings of fruits and veggies daily.
  • Limit added sugar to less than 30 grams per day.

Fitness:

  • Monday: 30 minutes interval cardio, lower body and core strength
  • Tuesday:  30 minutes interval cardio, upper body strength
  • Wednesday: Rest day
  • Thursday: Super, crazy intense cardio and strength interval workout (yet to be determined!)
  • Friday: Rest day
  • Saturday: 30 minutes interval cardio, lower body and core strength
  • Sunday: 30 minutes interval cardio, upper body strength

Mental:

  • Write a weekly blog post on SparkPeople recounting all the emotional “goo” for the week.
  • Spend Sunday evening preparing for a healthy week by cooking food, planning workouts, etc.
  • Browse motivational stories and blogs one day a week.

So there you have it. I’m solidly back on the weight loss bandwagon. I’ve always said that BTHR isn’t about weight loss and I’m going to keep it that way. I’ll keep you updated periodically, but if you want to really keep up with my antics, make sure you check me out on SparkPeople.

What’s your next big thing?

22 Comments

  1. Your diet seems really reasonable and healthy.

    I love that you’re including weight training in with your fitness. A lot of women think that doing more cardio is the answer to weight loss, but weight training is a much more efficient way to exercise. Go you!

    It sounds like you have an awesome plan set up and with us loyal readers keeping you accountable I’m sure you’ll meet your goal.

  2. This is great, Cassie. I think those are good goals. I always struggle with not wanting to get obsessed with the numbers, and I’d love to just work out and eat right and let that be that, but I too need to lose weight. I am planning on joining a gym with daycare, and really hoping that motivates me enough to get me to go 2-3 times per week. I’m honestly a little scared about it. I haven’t stepped into a gym in over 10 years. But I need to do this for me. And I want to do this for my kids.

  3. Good luck, it’s really brave to admit this as soon as you do, you either get viewed as a failure or people start talking you out of it, in the nicest possible way. It’s great that you’re aware that weigh loss is a goal, not all of who you are! (I hope that makes sense!) My next big thing is training to walk a marathon (wonder where I got that idea from!). I’ve been struggling with the movitation to exercise but walking is ‘easy’ in that I can breathe and it doesn’t hurt my knees so much – it hurts but I know how to deal with it. Also weight loss for me only works if I exercise and watch my eating. I’m going to be doing both until Sept and then see.

  4. Cassie, you are beautiful and strong I know you will meet your goals. My next big thing is running the 2013 Disney Marathon. Which is not a *huge* thing to me considering I have run for the past several years but my goals out of this race are 100% different than any others I have ever had.

    1. I will be happy with whatever time I put up.

    2. I will loose the mental negativity every time it creeps in.

    3. I will ditch the inner fat girl that keeps telling me I can’t or shouldn’t do this or that.

    I have lost and kept off well over 100#s for almost 8 years now but that doesn’t mean I still don’t feel or look like the *bigger girl*. I am 180#s at 5’9″ and in our world that is overweight. Regardless of how much I run, watch what I eat to the T and try like hell everyday to get to a more respectable # on the scale.

    Bottom line is I am a wife, a mama, a cancer patient, a friend, a sister and just a woman trying to loose their old image staring back in the mirror every morning.

    I wish you the best of luck. I know you are going to do great with any goals you set.

  5. First of all, you’re going to kick this weight loss’s butt! Your plan seems totally doable and well thought-out. Do you think you’ll follow your plan in addition to other activities (like, if you go on a hike over the weekend, will you also do intervals and strength training, or will the hike replace it for that day?) If this was my plan, I’m sure I’d let the hike replace that day’s “schedule!”

    I’m struggling with setting a goal, too. A few months ago I “finished” losing the weight I wanted to lose. So I’ve just been maintaining since. And the only real goals I’ve had in that time have been a) don’t gain weight and b) hit weekly calorie burn goals. But I need something bigger than that to work towards, and I’m not sure what it is yet.

    I’ve been thinking about spending more time on yoga so I can work up to a point where I think I’d be physically prepared for a yoga retreat, but my schedule doesn’t play well with the class schedule of the studios around me, so it’s hard to make it to more than a class a week in the first place.

  6. I love a good plan! We’ll cheer you on.

    I signed up for SparkPeople, but I had no idea where to start. So I didn’t. Now I get emails from them and I think “I should start that.” But I still don’t know how to get my feet wet there. Where do I start???

  7. Great goals!
    I have to track my food like a lunatic everyday. I just had a baby in December and my body is still adapting to hormone changes. I have very specific weight loss goals weekly that I want to hit (I may not this week) and I have to weigh myself every day or else I totally fall off the wagon.
    I have been doing Jillian Michael’s 30 Day Shred and, wow, has it made a difference in how I view my body. I feel like an athlete instead of a theater girl trying to look a little better. I’ve never felt that way in my life.
    Weight loss is worth it. It’s just getting around the stigmas that requires some fancier footwork.

  8. I’m not one for setting “super specific” goals either, because I feel like sometimes it creates stress and pressure. BUT, it can really be helpful. I think your goals and your plan sound fantastic. You can do it! And we’re all here to support you!

  9. I’m like you – I have to have a firm goal to work towards or I really flounder with workouts and my diet. And, I had put my weight loss goals on the back burner while I was focusing on “event” goals – and ended up gaining 10+ lbs in the process! The sad truth is that I still have over 25lbs to go for my weight loss, but I recommitted to this goal several weeks ago and have made some great progress!

  10. Good luck on your weight loss journey! I too want to lose weight this year, 40 more pounds for a total of 62 (I’ve lost 22 already) before the year ends. And just like you, I need the numbers and planning.

  11. I’m the same way when it comes to goals: I need a plan. Winging it is SO NOT MY THING. I think that’s why Weight Watchers works for me: it simplifies everything down into small numbers, and when I make changes that I know are good in general, like switching fruits and vegetables for snack-y things, it reflects in the Points and in my weight.

    But I do admit that the community part of SparkPeople is SO much better than WW, hehe.

  12. You are such an inspiration, Cassie. I love how well-rounded your goals are (not to mention attainable and realistic), and how you are aiming high.

    I wish you the best of luck, and if you ever need someone to talk to (what am I saying… you have Babyface and the puppy and a great support system!), you know where to find me in cyber space. :)

  13. I will definately be following on Sparkspeople, I have a goal myself of 40 lbs by the end of the year. By the way, where is the red bathing suit from , the one in your sparks profile pic? I want one, its gorgeous!

    • Walmart! If you can believe it!

  14. Hey Cassie – I’m not on SparkPeople (yet…?), but I went to your page to see what it’s all about. I saw you were looking for “a really hardcore at home cardio/strength circuit workout.” I’m currently finishing up my first round of BeachBody’s Insanity program – wowee, did it kick my butt! It’s a 9 week program. As of the fit test of week 7, I had lost 4 inches overall, improved all of my fit test measures, and greatly improved my cardio. It is high-intensity interval training. For me, I found 9 weeks to be a little lengthy – I started getting bored around 6-7. However, it is a GREAT workout, and I highly recommend it to kick-start your new program! Good luck with your new goal – how awesome is it that you have so many supporters?? :)

  15. I am so with ya. I am at the heaviest I’ve ever been in my life and I hate it. I’m “only” 150 lbs or so, but I used to be a stick before puberty and birthcontrol happened. I’ll follow your blog for workout motivation and food inspiration!

    • Don’t you hate it when people think that you’re being ridiculous because you “only” weigh 150 pounds? 150 pounds looks different on different people and, more importantly, it FEELS different on different people. I feel unhealthy around that weight. I need to be somewhere between 130-140 to feel healthy.
      Birth control is what killed me as well.

  16. Good for you! Just as an FYI from a dietitian, though…

    If you’re looking to lose a significant chunk of weight, that calorie level sounds far too high. You’ve already lost quite a bit of weight, so to lose further or even maintain that loss your caloric needs must adjust.

    If you take 2 people with the exact same height and weight, but one has lost 30 lbs to get there, they’ll have drastically different needs. If they eat the same amount of calories, the one with previous weight loss will regain. This might be why you’ve regained some of your weight, because you’re basing your calorie needs on someone with your height/weight without adjusting for that loss.

    Unfortunately the basic metabolism of our bodies makes it difficult to create and sustain a significant weight loss, but if you adjust for it and accept the further changes you’ll have to make, it will work. You just have to create a larger caloric deficit than this plan appears to have.

    Again, just my two cents as a weight loss dietitian. Do with it what you will. I think it’s great you’re making this is a priority :)

    • Hi Ashley! Thanks for your input! I’ve actually had my BMR tested at a sports nutrition lab at the local university and my calorie goals are based on that and taking into account what I burn in a week. When I stick to those numbers, I see consistent loss. My problem is sticking to them! I just love chocolate and beer so much. :P

      • Haha, who doesn’t love chocolate and beer!? I wish I wasn’t pregnant so I could enjoy some nice summer brews…

        Just professional curiosity, what method did they use to measure your BMR?

      • They did the BOD POD on me! Which was fun. :)

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