32 Pounds and Counting: My Husband's Weight Loss Story

I have waited many months to write this post. Well, come to think about it, maybe it's been more like years. I started this journey of desiring a healthy family many years ago. But as you may know, you can't always convince others to hop on board with you... right away, that is! 

                          

Let me start by saying, my husband is a very, very humble man. He is not super thrilled I am dedicating a post about something he has accomplished. When I interviewed him for this, he first gave credit to God for giving him the grace to carry out all of this.

Two years ago he started working from home as an editor. It has been a very high stress, high-intense job that requires him sitting at a computer for 8 or more hours a day. And as most people can attest that with a stressful job comes stress-induced eating. He knew the weight had come on, but finding the time and energy to put into losing the weight, just wasn't in him at the time. 

As the new year was approaching in 2011, he prayed about losing weight. With having a family and a stressful job, adding a new eating and exercise regimen wasn't something he was totally pumped about, but he started anyway and quietly determined he was going to succeed. (Here's an article he read awhile ago that may have had something to do with some of his success... read here or watch the TED talk here).

As I've talked before about losing weight, being healthy is key... not so much the numbers. Focus on eating well. Eat real foods that provide powerful nutrients to make your body work and feel better. Brian has truly focused on putting the right things into his body. Everything counts! 

I am so happy to share our interview with you today.

{What motivated you to want to lose weight?}

Brian: It was a combination. First, I am working from home and became very sedentary. I was slowly gaining weight and with the stress of my job, I knew I wasn't healthy. I also struggled with stomach aches daily. I usually felt bad after I ate and also woke up every morning with pains in my stomach. 

{When did you start this journey and how much have you lost?}

Brian: I started in January of this year and have lost 32 pounds.

{So what overall changes have you seen or felt after losing this weight?}

Brian: First of all, my clothes fit better... well, actually, they don't fit :) I am the same size I was in high school and that is a great feeling. I just feel healthier. My stomach aches are almost gone. I have more energy and never have that bloated feeling. Also, a weird fact, I use to have a small exterior cyst by my ribs for several years.... it is completely gone.

{So, tell us... how did you do it???}

Brian: Well, I have tried many diets in the past, but by God's grace, this one stuck. I really don't feel like it is a diet. The secret has been not starving myself, but actually eating all day. I just have disciplined myself to eat better foods. I found foods that were healthy that I really liked.

We don't eat red meat or pork, at all. We eat a lot of rice and beans and some lean meats like chicken and fish a couple times a week. Jenna (me) is gluten-free so I have obviously cut way back on my wheat intake, but do treat myself with pretzel thins (and yes, I count out the correct serving size). I do not eat cheeses, butter or sauces of any kind.

The one thing that I eat every day, several times throughout the day is low-fat GRANOLA. It has to be under 3 grams of fat and high in fiber. I eat it with low-fat Greek yogurt or will just grab some handfuls here and there when I need to munch on something. I don't know what it is about granola, but I feel it has been a part of my success.

There's his granola at top (so kiddies won't steal) with his measuring cup!

I have stopped fast food altogether. There is really nothing that I want to eat there anymore.

The other thing that I cut back on is diet pop. I use to live on it. I would drink about three, 20-ounce bottles a day. Now I just drink water and will have a pop only on special occasions. 

{Give me a glimpse of specifically what you eat and when, on a normal day.}

Brian: First thing in the morning, I start with a small -- portion controlled -- (he actually measures it out exactly) bowl of low-fat granola with skim milk and blueberries. I never skip breakfast. I still have my morning coffee. I use a low-fat creamer with a little stevia -- there are just some things you can't give up.

Around 11 a.m. I come up from my office and have a piece of gluten-free cinnamon raisin bread, toasted. Then around 1 p.m., Jenna makes lunch for us. Usually we have an ethnic-type lunch. A Chipotle-type burrito bowl... brown rice and beans and a lot of hot sauce. Other times we'll have a salad with a lot of veggies and a light, balsamic dressing. We usually add some type of beans or hard-boiled egg for protein.

Later in the afternoon, I'll snack on (serving size appropriate) nuts or Greek yogurt and granola. I also like low-fat cottage cheese with raw honey. Gala apples with salt are another favorite. Whatever it is, it's low-fat, real food.

For dinner, it's always gluten-free and either meatless or chicken or fish. My all time favorite dinner is fish tacos with raw cabbage, fresh salsa and corn tortillas. We also love to grill local veggies or have corn on the cob and fresh tomatoes and cucumbers for dinner.

{What about exercise?}

Brian: I didn't start exercising until about 4 months after I started the eating plan and by that point I had already lost 20+ pounds. I have lost additional pounds since exercising. (So food choices play a HUGE part in your weight loss!) 

I switch up what I do, but need to mix it up again because what I'm doing is getting boring. I exercise about 5-6 times a week. Three days I do a cardio, fat-burning video (30 minutes) and the other days I do a light run usually about 2 1/2 miles.

{What about when you travel or are away from home... how do you do it?}

Brian: I really don't stray from my normal eating since it has gotten me this far. I look for fresh fruit, salads, nuts and granola in airports and will run into grocery stores to get those foods instead of fast food. Small yogurt containers with granola make for an easy breakfast. If I must eat out, I will find a sub place and eat a vegetarian on whole wheat bread or a wrap... again, with no cheese or sauces.

{What other things would you like to tell the readers?}

Brian: I do drink a lot of water throughout the day. I do not take any supplements, but I do take a psyllium/fiber powder mixed with water everyday. This just helps to keep things "moving" well. 

Do not starve yourself. Just make sure it is healthy and low in fat. 

Lastly, "forcing your body to do what it doesn't naturally want to do (exercising and eating right) feels a ton better than eating bad, not exercising and being fat."


So that's it. I am so thankful for his journey to health. He has truly challenged me to eat better -- mostly by watching my portions -- and now I am trying to exercise more regularly as well. I hope you are challenged too!

I didn't include all the things Brian likes to eat or snack on in the interview portion of this post, but here are some links to some of his favorite foods (and mine, too!).

Trader Joe's Low-Fat Almond Granola

Trader Joe's Vanilla Meringues

Cascadian Farms Cinnamon-Raisin Granola

Udi's Cinnamon Raisin Bread

Fage Total 0% Greek Yogurt with Fruit

Pretzel Crisps

Kind Bars

Also, with no links:
Aldi items: 
fat-free fudgsicles
cinnamon-raisin granola cereal 
blueberries
grapes
low-fat cottage cheese
almonds 
raisins
black beans
fresh salsa 

21 Healthy Tips to Help You Lose Weight

Losing weight can be as elusive as finding the Holy Grail. To some it can be ever so hard to accomplish. But for others, not an issue.... ever. For me, I feel I have been on a 'weight losing' coaster for the better part of my life.

 photo credit

Before I continue, please understand that my No.1 belief is this... being healthy trumps body size. Period! God uniquely designed each of us and thank goodness He never used cookie cutters when he created man or woman. I have a friend who is the same height as me. And yet, she is generally about 10 pounds lighter than me. We wear the same size clothes too! We can't compare ourselves to others. There's just no explaining our sizes, shapes and weights. Focus on being the healthiest YOU that you can be.

Well, we all know when we need to lose some weight. I knew I did about a year ago when I was winded when climbing a flight of stairs. I didn't feel good in my clothes and bottom line... I KNEW what I was putting in my body was JUNK!

So if you KNOW you need to lose some weight, here are simple and healthy ways to help you in this endeavour - I know there's a lot. You can't do them all. Do what you can, but in the end, just love yourself!!!

1. Eat clean. No processed junk. If it's in a box, made from man, your body will not function right and you will hold on to fat! Plain and simple.

2. Stay hydrated. Not only does water aid in digestion, help flush out toxins from the liver, and tone muscles, it also helps to suppress your appetite and increase metabolism. Experts recommend drinking 68 oz of water a day, for a woman with an inactive lifestyle. {Oh, by the way, my friend who weighs 10 pounds less than me??? She drinks a lot of water!}

4. Reduce avoidable stressors in your life and get more sleep! Your brain releases cortisol a hormone that messes with your metabolism when you are stressed. If you want to lose weight, you must find ways to reduce the controllable stresses in your life. A Kaiser Permanente study, published in the International Journal of Obesity found people with lower stress levels who slept more than six hours, but not more than eight were able to lose at least 10 pounds over six months, compared to a control group.Take walks, practice relaxation or breathing techniques, take more breaks, laugh more and get your sleep!

5. If you are having a hard time losing weight, fish oil supplements should become one of your best friends. They are known for being fat burning by nature. Studies have shown that fish oil supplements coupled with a healthy lifestyle and regular exercise can help you lose weight permanently.

5. Green tea helps speed up your metabolism and also helps to burn fat. Drink 3-5 cups daily or supplement orally.

6. Detox... our liver takes a beating and can become sluggish with toxins from food and polluted air. Are you treating it well and cleaning it out regularly? Some simple ways that you can daily care for your liver are any of the following: dry brushing, lemon-infused water upon rising, juicing (replace a few meals a week), sauna therapy (sweating it out), rebounding, cleansing herbs such as  dandelion, licorice, milk thistle, bilberry, chicory root, burdock and astragalus.

7. Reduce your fat intake... particularly those that originate from animals... dairy and meats.

8. You may be deficient in Vitamin D. Dr. John Cannell, M.D., from the Vitamin D Council wrote recently that vitamin D does appear to provide causative weight loss benefits, if not simply by increasing heart health and providing the body with more energy to get up off the couch and be active. He recommends taking 5,000 IU of vitamin D daily for average-weight adults weighing between 125-200 pounds

9. Track your calories. It is amazing what a little bite here and there can add up to.If you have a calorie deficit, you're going to lose weight, if you consume extra calories, you'll gain it. I am thoroughly enjoying keeping my calories in check thanks to My Fitness Pal app.

10. I have learned that just 20 minutes of exercise is effective in reducing your weight. But what will make your weight loss even more effective... weight training. According to Natural News, strength training will greatly increase the speed of your weight loss effort. It will also double the effectiveness of any weight loss program you're on. So grab some weights and get busy.

12. Increase your fiber intake. If you are not having regular BM's, your gut is not getting properly cleaned out. If you have a dirty colon, weight loss will be inhibited. There are several foods that give adequate amounts of fiber ~ check them out here.

13. Consider having at least one meatless meal a week.

14. Don't skip breakfast. According to Johns Hopkins Bloomberg School of Public Health, a healthy breakfast is important in maintaining an ideal body weight. People who skip breakfast to save calories often overeat later in the day, or snack on foods that are high in fat and sugar. Plus, breakfast gives your metabolism a boost.(via Active.com)

15. Avoid white carbs... you know, cookies, cakes, crackers... anything that is not made with 100% whole grains. Overeating white, refined carbs will cause insulin imbalances. Your body has to produce increasing amounts of insulin to break down sugars. Eventually you become resistant to the insulin, and instead converting excess glucose into glycogen, it turns into fat.

16. Munch on these foods that rev up your metabolism... pumpkin seeds, avocados and almonds (keep serving sizes in check though!).

17. Evaluate if you have a food intolerance (sensitivities). You may have a food intolerance and not really know it. Side effects can mimic those to irritable bowel like skin eruptions, Crohn's disease or inflammation of the GI tract, ear problems, lethargy, nasal congestion, arthritis symptoms and allergies. Common foods that people can be sensitive to are wheat, dairy, sugar and corn. A key element in figuring out what food to eliminate first is, ask which food you eat very often and a food you have high cravings for. Read more about an elimination diet here.

18. Stop eating 3 hours before you go to sleep.

19. Incorporate healthy fats like avocados, pumpkin seeds, sunflower seeds, fish and nuts. Don't avoid these foods. These fats fire up your metabolism so that you can lose weight.

20. Keep up with supplements. All overweight people are deficient in major nutrients. Here is a list of ones to consider (please research these on your own to see which ones you may need): B vitamins, l-tyrosine, CoQ10, digestive enzymes, flax oil, kelp, lecithin, ginseng.

21. Stop drinking diet soda... please! According to Sharon Fowler, MPH, "Diet soda is not a health food. In fact, it's not a food at all, it's simply a slurry of chemicals, a number of which may have deleterious effects on the body." Most recently diet sodas have been tied to increased risk of stroke and heart attack, and while many people drink them as an aid to weight reduction, research suggests if you drink diet soda, weight gain may be the result instead. (via Natural News)

So these are just my takes on weight loss... what are proven ways that work for you???