D'OHnuts!

If you work an office job and have a problem with weight management, you've probably fallen victim to the endless food and drink temptations that so many of us 9-5ers face. At my office, for example, we have Rudy's BBQ breakfast tacos every Friday, plus weekly drop offs from other clients (bundt cakes, kolaches and pizza, oh my!). Throw in catered company meetings, charity bake sales, etc., and you have a certain diet-disaster.

Today's lure was a trio of Krispy Kreme boxes, filled with an undoubtedly delicious array of doughy goodness. The instant they were brought into our area, reeking of sweet sugar and rich chocolate, flocks of hungry dudes swarmed the treats without hesitation. I immediately considered having one... or maybe even half of one. I thought to myself, "Just a bite won't hurt me, right?" Was I really about to fall for this? On any other day, I might accept a little treat, so as to not deny myself. But I had already had an iced cranberry scone from Whole Foods for breakfast (also courtesy of the workplace... such a sweet co-worker, though). "Okay, take a deep breath and chill. It won't be worth a minute's happiness when you're feeling guilty for the rest of the night." Success!

Two hours later, the boxes are still there, less than 10 feet from and directly in front of my desk. The devil on my shoulder is still whispering "Just one!" And I'm still pretending like I wouldn't strangle someone just to have one second of tasting the moist dough and warm sugar as they slowly dissolve into my tongue. I feel like Homer Simpson... like Homer Simpson freaking out because doughnuts are dancing in front of him, but every time he reaches to grab one they taunt him and tease him and skip away. D'oh! Why is it so hard to say no?!

Having willpower is difficult, indeed; but I must say it is MUCH easier when you have nutrition information to remind you why you need to avoid something. I hit up Google in the hopes of finding some nutritional information for Krispy Kreme, and they actually had it on their own site! You can view it here.

I was searching through the list, trying to find a doughnut that I could maybe cut in half to keep my calories under 150 and my saturated fat consumption under 3 grams. There were a couple of options, such as the Original Glazed, coming in at 95 calories, 5.5g fat, 2.5g saturated fat for half of a doughnut, or the Glazed Cruller, containing 110 calories 6g fat and 2.5g saturated fat for the same serving size. In the end, however, I decided the couple bites I'd get from that half of a doughnut just really weren't worth the calories and fat. It was a small victory, but I'm proud of myself for saying no and sticking to it!

Chewing gum or chugging water might help some people curb cravings, but when I've tried "tricks" like that, I still want the bad food... and maybe even crave it more than I had before. For me, the only thing that works is mentally convincing myself that I don't need and/or really want it. Do you have any secrets to avoiding temptation in the workplace? Leave a comment and let me know!

Measurement Changes: the First 6 Months

http://weightlossandwin.com/

A lot of weight loss advice recommends using the scale, but not relying on it too much. Instead, you should keep in mind clothing size/fit and actual measurement changes, since muscle gain can make it seem like you're not losing as much as you actually are.

Within the first six months of this process, I monitored my measurements at eight different points on the body (which I had previously been tracking via extrapounds.com).

Taken from those measurements only, I lost a total of 35.5 inches in 26 weeks!

	Starting	12-week	26-week	Total Lost
Neck	14.25"	13"	12.5"	1.75"
Chest	41"	36"	34.5"	6.5"
Waist	38.5"	30.5"	27.5"	11"
Hips	45"	38.5"	36.0"	9"
Arms (biceps)	13"	11.75"	11.25"	1.75"
Forearms	10.5"	9.75"	9.5"	1"
Thighs	24.25"	22.25"	21.25"	3"
Calves	16.25"	15.25"	14.75"	1.5"

Of course, these measurements were taken by myself at home, in front of a mirror to make sure I was measuring the largest circumference (around each area except the waist, where you should measure the smallest circumference). Because of this, they probably weren't as accurate as they could have been; it would've been great to have my fiance take them for me each time for consistency-- or even better, actually go to the doctor or a weight-loss specialist-- but I at least tried take my measurements at the same time of the day each checkpoint. A great site with some tips for taking your own body measurements can be found at http://bit.ly/ojEkyQ.

Do you trust your numbers? Do you have any recommendations for consistent self measuring? Leave a comment below and let me know!

Banish Fat Boost Metabolism

You're probably all too familiar with Jillian Michaels, whose numerous workout DVDs, video games, weight loss supplements and books are marketed like crazy. I've tried many of the Biggest Loser and regular Jillian Michaels DVDs over the last few years, but none seem to compare to Jillian Michael's Banish Fat Boost Metabolism. I typically clock in about 6 hours of high-intensity cardio per week, and this video never fails to leave me completely out-of-breath... and drenched in sweat!

Banish Fat Boost Metabolism is a 7-circuit workout led by Jillian that lasts about 43 minutes, plus a warm-up and cooldown. It includes a lot of basic moves that anyone would know and be able to follow, such as punches, jumping jacks and front kicks, as well as more advanced moves, like plie hops, Supermans and standing mountain climbers.

The 5-minute warm-up is simple, but it definitely does the job. When I started doing the video about 3 months ago, my heart would actually pumping pretty fast during the second time through the routine (yea yea, I was overweight, okay?!). Speaking of which, during the warm-up is when Jillian lets you know that you'll go through each circuit twice before moving on. This allows you to get a feel for each circuit the first time through, and then really pump it out the second time around, since you're more familiar with the moves.

The first circuit is pretty easy, focusing on kickboxing moves. It took me a few times to get used to the footwork on the jab/cross/hook/elbow combination, but I just made sure to keep moving (and eventually figured it out)! Circuit 2 definitely gets more difficult, and I usually start getting really out of breath after the burpees. The plie hops also wear me out, and I typically have to omit the hop, or only do it every other time.

Drenched in sweat after finishing
Banish Fat Boost Metabolism

Once I get through the high knees and jumping jacks in Circut 3, I'm dripping sweat, and Circuit 4 is arguably one of the most difficult. The mountain climbers are a killer, the Supermans are supposed to help you catch your breath (but really don't for me at all!), and the walking push-ups at the end are brutal. When I'm on the second round, however, I feel strong and powerful, ready to move on to the fifth circuit, which is another series of simple kickboxing moves.

Circuits 6 and 7 are also extremely tough, and I find myself having to take a water break at some point during the sixth... usually during the scissor kicks or standing mountain climbers. In Circuit 7, Jillian encourages you to finish strong, and although you're probably miserably exhausted at this point, it really does feel great to push through the last sets of knee crunches. The cooldown is fine, but I usually just leave the DVD on in the background and do my own thing.

I use this DVD about once or twice a week, and I still love it! Even though the routine doesn't change, I haven't found myself feeling bored unchallenged. I don't have a heart rate monitor, but through researching other users' online reviews, the average calories burned in the workout seems to be about 450 (for a 140-pound woman), so it really is perfect to do at home when the weather's bad or when you don't feel like making that drive to the gym!

According to the DVD's recommendations, the workout should be done at least 5 times a week for maximum results. It is relatively affordable (I got it on Walmart.com for about $9!) and is also available on Netflix so you can try before you buy!

Below you'll find a more detailed breakdown of the workout, or I even found a brief You Tube video with clips from the DVD, if you want to actually see some of it.

Warmup (00:58-6:09)- arm circles, toe touches, arm swings, jogging in place
Circuit 1 (kickboxing; 6:09-12:04)- squatting side kicks, alternating punches, jab/cross/hook/elbow combination, front kicks
Circuit 2 (plyometrics; 12:04-17:49)- burpees, plie hops, jab/cross/jab/cross/hop combination, 180 jumps, single leg hops
Circuit 3 (calisthenics; 17:49-23:55)- butt kicks, high knees, jumping jacks, standing oblique crunches
Circuit 4 (core; 23:55-30:57)- mountain climbers, Supermans, pike crunches, oblique twists, walking push-ups
Circuit 5 (kickboxing; 30:57-37:14)- swing kicks, uppercuts, back kicks, jab/cross combination, knee crunches
Circuit 6 (plyometrics; 37:14-43:10)- jump squats, cross-country skiing, scissor kicks, skaters, standing mountain climbers
Circuit 7 (43:10-49:11)- moguls, standing pikes, knee crunches, jump rope
Cooldown (49:30-55:00)- cobra pose, quad stretches, hamstring/calves/inner thigh stretches, shoulder/back/tricep stretches

Have you tried this DVD? Do you know anyone who has used this as their main workout? If so, leave a comment and let me know what YOU think!

Beer: The Wicked Diet Prowler

Beer is a staple for all social events this time of year-- your backyard barbeque, camping adventure or boating trip just can't be complete without a giant cooler filled to the brim. And come on, a cold, beautiful brew in a frosty mug can seem like heaven on earth on a hot summer day. We all know that alcohol, especially beer, is a diet killer. But how does it really screw with your body, besides loading it full of empty calories? 

Hot Devil Girl with Beer Greeting Card- Zazzle.com

I cut beer out completely when in weight-loss mode, and because I think light beer is generally disgusting, I really haven't incorporated it back into my lifestyle. That's not to say that I don't drink... because I do, almost every day! I always have a couple bottles of wine on hand, and dirty martinis have been a recent favorite after a long day. When I do go for beer, though, I like 'em rich and dark, easily packing 175-200 calories per 12 ounces. Last night I had three pints during happy hour with my coworker and barely feel like I can breathe today. I gained 1.4 lbs since the previous day, which can be attributed to the beer, the fried appetizers ordered after the first two beers, and the skipping of my workout due to severe tipsiness!

Here are a few things you might not realize about beer's effect on your diet:

• Beer slows the metabolism of fat- All alcohol is metabolized by enzymes in the liver, but your liver can't process it all at once, so any excess flows into the bloodstream, where it becomes the body's main source of energy. Basically, your body burns alcohol calories instead of fat calories while the alcohol is in your system. (Source: The Centers for Disease Control & Prevention)
• Beer stimulates the appetite- Drinking alcohol relaxes your inhibitions, making you more likely to grab that slice of pizza on the table. It also dehydrates the body, and we all know that your body can easily mistake thirst for hunger. And it doesn't stop there! A study from Denmark's Royal Veterinary and Agricultural University showed that having a beer before a meal resulted in more increased calorie consumption than drinking a soda before the meal.
• Beer can affect your diet in the days following your drinking binge- Can you say HANGOVER? Anyone? I only had 3 pints last night, but this morning I felt absolutely terrible. People seem to turn toward coffee laden with sugar and cream or a fattening, greasy meal as their perfect hangover cure. Plans to wake up early for a workout are tossed in the garbage. And if you do make it, the dehydration and fatigue is sure to keep you from performing at your usual level.
• Beer has far less alcohol than wine or liquor, so people typically drink more of it- You probably know that a serving of alcohol is 12oz of beer to every 5 ounces of wine or 1.5 ounces of liquor. Because it takes me longer to drink a beer than to take a shot, by time I have finished the beer, my body has already started metabolizing the alcohol, so I feel less intoxicated than if I just took a quick, potent shot. However, one could note on the contrary that because it takes longer to drink, you drink less over an extended period of time. Personally, I can usually stop after one glass of wine, but it's difficult to stop after just one beer.

I love my occasional beer, and let's be honest-- I'm NOT going to consider it completely off limits! At the same time, it's important to keep these things in mind so you don't overdo it...

• Order your first drink WITH your meal. If you drink before ordering, you're more likely to make bad choices (and we all know how tempting that salty, fried bar food can be after a couple of beers)! Plus, your meal will fill you up and make you less inclined to drink excessively after the meal.
• If at home, keep healthy snacks visible while drinking so you won't be tempted to nosh on potato chips or throw a frozen pizza into the oven!
• Alternate servings of alcohol with glasses of water (for example, one glass of wine, then one glass of water).
• If you know ahead of time that you'll be drinking that night, be sure to take your vitamins (alcohol can mess with absorption of nutrients, especially the B-vitamins), drink plenty of water, and squeeze in that exercise, if you can!

Cheers!

Celebration

Well, today marks 26 weeks of weight loss past. I got quite emotional while exercising last night, thinking of all the hard work and time (not to mention rejected invitations to dinners, happy hours, and social events!) I have put into this. It was so unbelievably worth it. I receive compliments on a daily basis still, which definitely helps keep me motivated. But the best part, as I'm sure you can imagine, is feeling comfortable in my own skin! It's such a breath of fresh air to not break a sweat every time I walk up the stairs, or to try on a bikini without sobbing uncontrollably. I'm happy to acknowledge that today really is the first day of the rest of my life! 

There was no time for full measurements before work this morning, but I at least weighed myself and wrapped the measuring tape around my waist for a quick "Huzzah!"

Here are those stats:

Starting Weight: 195.4 lbs (recorded on 1/19/2011)
Current Weight: 138.4 lbs
Total Weight Lost: 57.0 lbs (in 26 weeks)

Starting Waist Measurement: 38.5" (recorded on 1/18/2011)
Current Waist Measurement: 27.5"
Total Lost from Waist: 11.0 inches (in 26 weeks)

I think that's definitely cause for a CELEBRATION! So what's on tonight's menu? Well, probably just another salad... but I had two cups of coffee this morning, AND it's cake day at work (instead of searching for the tiniest sliver on the table, I'm going for a big fatty this time)! Next, after work I plan to knock out a long cardio session on the Stairmaster-- one of my favorite kinds of cardio-- and finish off the night with a relaxing glass of Zinfandel.

I'm guessing that the extra calories I will consume today is approximately 850. I know it sounds like a lot, and it is... but they really do add up fast (two cups of coffee with cream and sugar= about 350, 2.5" x 2.5" piece of cake= about 500). My total planned calorie count for today, including these extras, is approximately 2000--roughly 600 more than a typical day on my weight loss plan. Sticking to my workout routine the rest of the week will be crucial to make sure I still weigh less than 140 lbs. by next week!

Introduction

Hello, and welcome to 6 Months Down... and a Lifetime to Go! After six months of calorie counting, hours of meal prep and long nights at the gym, I'm proud to say I've hit my target weight of 138... but now the hard work REALLY begins! Join me as I continue my journey trying to maintain my weight for a lifetime.

This blog will feature easy and healthy recipes, new workout routines and reviews, current news with regard to fitness and nutrition, and a detailed archive of what I did to lose 57 pounds in 6 months.