40 Things That Happen When You Lose Weight

I’ve been on my weight loss journey since September. It is now June. It hasn’t been particularly hard, and it really hasn’t taken that long considering the amount of weight I had to lose. I’ve lost nearly 80 lbs so far. So many things have changed in my life within the past nine months. Some things are great. Some things aren’t so good. There are pros and cons to everything that we do. I think my pros have outweighed my cons by a lot. If you’re toying with the idea of starting a diet and exercise program, read this list. It may give you the motivation you need.

Here is a list of 40 things that happen when you lose weight.

1. You look homeless until you can buy new clothes because none of your clothes fit right.

2. You have several people ask you if you are losing weight and how you are doing it.

3. People tell you how great you look.

4. Some will try to sabotage your weight loss progress by tempting you with food.

5. All of a sudden everyone becomes concerned with you “starving yourself”, even if you’re still 50 lbs. overweight.

6. You start looking at yourself in the mirror more often.

7. You can actually fit into an airplane seat.

8. Your legs can actually cross.

9. Your thighs stop rubbing together when you walk.

10. Your rings no longer fit and you have to get them resized.

11. You discover bones that you never knew you had and mistake them for knots.

12. Sitting becomes uncomfortable because you feel the bones in your bum digging into the chair.

13. Finding a sleeping position becomes a task because your hip bones are digging into the mattress.

14. Walking becomes easier.

15. People around you start making healthier decisions for themselves.

16. You can fit on a stool without your butt fat hanging off.

17. You have more energy.

18. You sleep better.

19. You feel a sense of pride in your accomplishments.

20. People will flirt with you more. A LOT more.

21. Your friends start calling you by new nicknames, like “skinny mini” or “Incredible Shrinking Woman”.

22. You want to go out more often.

23. When you catch your reflection in a store window, you don’t immediately realize it’s you.

24. The meat manager at the local grocery store who you have seen weekly for the last 10 years all of a sudden speaks to you for the first time, asking how you are and how your day went.

25. Family and friends will brag on you behind your back.

26. Some people will criticize you.

27. Your husband (or wife) may start to become jealous.

28. Someone you haven’t seen in a while may not recognize you.

29. Your boobs and butt will shrink before your tummy trims down.

30. You feel cold all the time.

31. You look at the clothes on a rack in your new size and think, “That’s too small for me”.

32. People will like you more. Not because you look better, but because you don’t hate yourself any longer.

33. The people you used to envy now look fat to you.

34. You start *wanting* to have your picture taken.

35. You wish you had more pictures of yourself when you were fat.

36. People take you more seriously.

37. You can sit in the floor more comfortably.

38. Guys (or girls) will start checking you out.

39. You can now buy better looking and more fitted clothes in the stores instead of the “old people” clothes for plus sized people.

40. You wonder why the hell you didn’t start losing weight earlier.

If you've lost weight and have experienced different things than I've mentioned here, please comment below! I'd love to hear from you!

Weight Loss 101 - Calories In - Calories Out

I’m starting a new series of posts today. This is the first in a series, “Weight Loss 101”. In this series, I am going to talk about the things that have worked for me in my journey to lose 100 lbs. I’m going to explore the nerdy side of weight loss and discuss calories and adipose (fat cells) and how they work. I’ll be talking about glycogen, triglycerides, and water weight. There’s also a phenomenon I will tell you about called “Stall and Woosh” which can explain weight loss plateaus and will show you how a plateau isn’t exactly what you think. Exploring the scientific side of weight loss has helped me tremendously. Hopefully the posts in this series will help someone else.

Today, I’m going to talk about my diet strategy, calories in – calories out. This is the most straightforward diet that I know of, is based on scientific law, and has worked for anyone who has correctly applied it. I’ve tried the Weight Watchers points system, Nutrisystem, Atkins, and several other diets, mostly hand written and copied thousands of times on a Xerox machine, and have come to the conclusion that for me, calories in – calories out works the best. It’s all simple math and physics.

First, let’s look at how weight loss works. One pound is equal to 3500 calories (energy units). The average 150 lb person burns 1800 calories, or units of energy, per day for someone with a sedentary lifestyle (your personal Basal Metabolic Rate can be calculated by a doctor or estimated using a BMR calculator). In order to lose one pound, you must create a deficit of 3500 calories. On a 1200 calorie per day diet, a deficit of 600 calories per day occurs. That means that it will take six days for me to lose one pound, provided I stay within that 1200 calorie per day limit.

Let’s add in exercise. Each mile I run burns roughly 100 calories. I’m currently running approximately 10 miles per week, burning about 1000 calories, or .28 pounds. If I follow my diet to the letter, and run five days per week, I can expect to lose 1.28 pounds per week.

On the other side of the coin, let’s explore weight gain. I had gained 100 lbs over an 8 year period. It isn’t that hard to gain weight, and the pounds can sneak up on you even when you don’t think you’re doing that badly. A seemingly normal diet can hold more calories than we’re even aware. A typical day for me before I began my diet, and on a day that I cooked a “normal” dinner and not one of my gourmet masterpieces, would include:

• Two Pop Tarts for breakfast at 400 calories. 
• A pack of cookies or nabs in the afternoon (I rarely ate lunch) at 200 calories. 
• Dinner might be a plate of spaghetti, 329 calories, 2 slices garlic bread, 412 calories, and a salad with 100 Island 200 calories. 
• In the evening, I usually had 3 glasses of wine or beer while I cooked dinner and later watched TV - 381 calories. 
• TV time snacks. I’m going to lowball with microwave popcorn at 350 calories. 

I am up to 2272 calories for the day. Although it doesn’t sound like a lot, this is 472 calories above the 1800 calorie target. The thing about the human body is that when it finds extra calories, it stores those calories for energy that may be needed later. These calories are converted and stored as fat. This means that it would take only 7 days of this type of food to gain one pound, and eating every day like this for one year would net a weight gain of 52 lbs. Those foods I listed in my normal day don’t seem like that much until you break down the calorie count. Now take into consideration vacations, holidays, birthdays, dinner and drinks with friends on the weekends, and other events where food is the main focus. Talk about disaster!

Understanding the way calories work is an important part of weight loss and maintenance. With mainstream diets, you don’t have the advantage of learning the calorie count of foods. On the calories in – calories out method, you begin to memorize the calorie counts of foods. When going out to eat, you can then easily calculate the calories in any meal by adding the calories of the ingredients. With mainstream diets you don’t learn to eat differently. You end up following the plan to the letter, and sometimes only eat pre-packaged meals, and when you hit your weight loss goal and go off of your "diet", you go back to old habits. In a year or two, you’ve gained back all the weight and then can’t understand why.

Once I’ve hit my weight loss goal, I will have to tinker with the number of calories I need for maintenance. The 1800 a day is a good starting point. From there, I can monitor how my weight fluctuates by the week.  If I’m still losing weight, I can up my calorie intake. If I’m gaining, I can lower it again. I know that I will always have to count calories and pay close attention to the scale to prevent myself from falling back into those old habits. That’s fine with me too. I’ve developed the habit of weighing myself religiously and logging calories on my app. It only takes a few minutes each day.

Those are the basics of calories in – calories out, and is my diet strategy. More “Weight Loss 101” posts will be coming soon! Please let me know if there is something you’d like for me to discuss.

Low Calorie Meal Options

I was asked by a friend to get together a week’s worth of recipes that I use on my diet. I then had requests from other friends to be included in the list. This is what I’ve come up with. The following seven dinner recipes are mine and the pictures are what I actually made. Everything is portioned to serve four, but quantities can be adjusted easily for a larger or smaller group.

I have only included dinner recipes, but will share with you some of the options I use for breakfasts, lunches, and snacks. All of these are in my rotation, and have yielded a 68 lb weight loss over a six month period as of today.

I keep my calorie count to 1200 per day. Men will need more calories to function. Please check with your doctor before starting any diet plan. 

Breakfasts:

1 envelope Quaker instant oatmeal – 100 – 130 calories (depending on flavor)

-Or-

2 hard-boiled eggs – 140 calories

-Or-

Egg and Cheese Muffin: - 190 calories

• ·         Thomas’ Lite English muffin
• ·         Scrambled egg
• ·         Sargento thin sliced cheddar (1 slice)

-Or-

Vegetable and Cheese Omelet - 205

• ·         2 Eggs
• ·         ½ oz shredded cheddar
• ·         ½ Green pepper
• ·         ½ onion

Lunches and Snacks

Garden salad – 2 Cups salad with raw vegetables – 30 calories (add dressing calories)

Shrimp cocktail – 8 large shrimp with sauce – 150 calories

Raw Vegetable plate with 1 oz Cheddar – 125 Calories (add calories for using dips)

2 Cups cubed Cantaloupe/Watermelon/Pineapple/Honey Dew – 120/96/200/128 Calories (respectively)

Turkey wrap (Made with Xtreme Wellness Low Carb Wraps) – 250 calories

• ·         1 – 50 calorie wrap
• ·         4 oz sliced turkey cold cuts
• ·         Lettuce
• ·         Tomato

I always see how many calories I have at the end of the day. I try to supplement by indulging my cravings. Some days I have enough to have a bowl of popcorn and a beer with a movie. Depending on the number of calories left after that, I may have 1-3 pieces of chocolate! Some of my guiltLESS pleasures include:

1-3 Hershey minis – 42 calories EACH

¼ cup popcorn – (pop in an air popper and use spray butter and sea salt) – 160 calories

1 Craft beer, such as a porter or stout – 200 calories (average)

2 oz bourbon with Diet Coke – 140 calories

Pudding Pie with Whipped Cream – 180 calories

• ·         1 Keebler mini graham cracker pie crust (100 cal)
• ·         1 container sugar free pudding (chocolate is my go to) (60 cal)
• ·         2 Tbs lite Cool Whip (20 cal)

·          

Banana Pudding with Whipped Cream – 205 calories

• ·         1 Keebler mini graham cracker pie crust (100 cal)
• ·         1 container vanilla sugar free pudding (60 cal)
• ·         ¼ banana, sliced (25 cal)
• ·         2 Tbs lite Cool Whip (20 cal)

Angel Food Cake with Fruit and Whipped Cream – 210 calories

• 1/12 Angel Food cake – 120
• 1 Container fruit cup no sugar added (check calories on package) (70 cal)
• 2 Tbs Lite Cool Whip – (20 cal)

Here are some great brands I use.

ON TO DINNER!

          ---------------------------------------------------------------------------------------------------

Teriyaki Chicken and Mushrooms with Roasted Vegetables

Servings: 4

Calories: 264

Total time: 30 minutes

Chicken and Mushrooms

4 Boneless, skinless chicken thighs (approx. 4 oz each)

1 pint baby portabella or other mushrooms, cleaned and quartered

3 Tbs Teriyaki sauce

2 Tbs Sweet Chili sauce

Cooking spray

Salt & Pepper to taste

Heat pan and spray with cooking spray. Cut chicken thighs into bite sized pieces, sprinkle with salt and pepper to taste. Add chicken and mushrooms to hot pan and drizzle with teriyaki and sweet chili sauce. Sautee’ until done, but do not overcook.

Roasted Vegetables

2 Zucchini

2 Yellow squash

1 lb Fresh green beans

Kosher salt (to taste)

Cooking Spray

Preheat oven to 450°. Line a sheet pan with aluminum foil and spray with cooking spray. Cut zucchini and squash into ¼” rounds and place on sheet pan, slightly overlapping the edges. Cut ends from green beans and cut in half. Scatter on sheet pan. Spray with cooking spray and sprinkle with kosher salt. Roast in oven for 20-25 minutes.

Pulled Chicken Tostadas with Black Beans

Servings: 4 (1 serving = 2 tostadas – Picture showing three nets 700 calories)

Calories: 480

Total time: 60 minutes

Pulled Chicken Tostadas with Black Beans

1 lb Boneless, skinless chicken breast, boiled, baked, or roasted, shredded

1 Cup shredded mild cheddar

8 Corn tostada shells

1 Can Fat Free Refried Beans (I use Casa Mamita)

Shredded lettuce

2 Medium tomatoes, diced

8 Tbs Pace Picante Sauce

3 Tbs Taco seasoning

1 Can black beans

Cook boneless, skinless chicken breast, Shred and season with taco seasoning. Spread refried beans over tostadas with a knife. Pile on chicken mixture, dividing equally among 8 tostadas. Add cheddar to each tostada, dividing equally. Microwave 2 at a time on serving plate for 30 seconds to melt cheese. Add shredded lettuce, tomatoes, and picante sauce. Serve with black beans.

Baked Flounder with Bullion Orzo and Raw Veggies

Servings: 4

Calories: 240

Total time: 30 minutes

Baked Flounder

1 lb Flounder

Old Bay Seasoning

Cooking Spray

Preheat oven to 450°. Line sheet pan with aluminum foil and spray with cooking spray. Place flounder onto sheet pan and sprinkle generously with Old Bay. Bake for 20-25 minutes until fish flakes. Do not overcook.

Bullion Orzo

1 Cup orzo

1 Chicken bouillon packet or cube

Water

2 Green onions, chopped

Cook orzo to package instructions, adding bullion to water. Sprinkle with green onion.

Raw Veggies

12 Grape tomatoes

1 Cucumber

Cut grape tomatoes in half. Slice cucumber. Serve raw.

	Teriyaki Shrimp with Roasted Asparagus, Carrots, and Bullion Orzo

Servings: 4

Calories: 358

Total time: 30 minutes

Teriyaki Shrimp

1 lb Shrimp, peeled and deveined

Teriyaki Sauce

Cooking Spray

Green onions, chopped

Marinade shrimp at least one hour in teriyaki sauce. Preheat oven to 450°. Line sheet pan with aluminum foil and spray with cooking spray. Place vegetables onto sheet pan and spray top with cooking spray. Sprinkle with kosher salt. Roast for 20-25 minutes until carrots are tender. Serve over orzo and sprinkle with green onions.

Bullion Orzo

1 Cup orzo

1 Chicken bouillon packet or cube

Water

Cook orzo to package instructions, adding bullion to water.

Roasted Asparagus and Carrots

1 lb Asparagus, woody ends cut off

½ lb Carrots

Kosher salt (to taste)

Cooking Spray

Preheat oven to 450°. Line a sheet pan with aluminum foil and spray with cooking spray.. Scatter vegetables on sheet pan. Spray with cooking spray and sprinkle with kosher salt. Roast in oven for 20-25 minutes, until carrots are fork tender.

Grilled Pork Chop with Italian Green Beans and Salad

Servings: 4

Calories: 456 (Add calories for your choice of salad dressing)

Total time: 30 minutes

Grilled Pork Chops

4 – 4oz pork chops

1 Tbs Olive Oil

Meat Tenderizer

Allow the pork chops to come to room temperature. Preheat grill (you want this screaming hot). Lightly coat both sides of the pork chops with olive oil. Sprinkle meat tenderizer on both sides. Place on hot grill for five minutes, then turn ¼ turn. Let cook another five minutes. Flip pork chops and cook five minutes on the other side. Turn ¼ turn and cook an additional five minutes. Flipping causes the pretty score marks on the meat.

Italian Green Beans

2 cans Italian green beans, drained and rinsed (important to remove extra sodium)

Water

Kosher salt (optional)

Prepare green beans to instructions

My Usual Salad

Iceberg lettuce

Baby spinach

Chopped tomatoes

Chopped cucumber

Chopped green pepper

Chopped carrots

Shredded cheddar (1/2 oz per salad)

Real bacon bits (1/2 oz per salad

Croutons (6 per salad)

 

Broiled Salmon with Roasted Brussels Sprouts and Carrots

Servings: 4

Calories: 278

Total time: 30 minutes

Broiled Salmon

4 – 6oz Salmon fillets

1 Tbs Olive Oil

Salt & Pepper to taste

Preheat broiler on its low setting, or preheat on bake to 500°. Lightly coat salmon with olive oil. Sprinkle generously with salt and pepper. Broil in oven to desired doneness. (Fish should be firm to the touch but not tough)

Roasted Brussels sprouts and Carrots

1 lb Brussels sprouts, cut in half

½ lb Carrots

Kosher salt (to taste)

Cooking Spray

Preheat oven to 450°. Line a sheet pan with aluminum foil and spray with cooking spray.. Scatter vegetables on sheet pan. Spray with cooking spray and sprinkle with kosher salt. Roast in oven for 20-25 minutes, until carrots are fork tender.

Shrimp and Summer Vegetable Medley with Angel Hair Pasta

Servings: 4

Calories: 374

Total time: 30 minutes

Shrimp and Summer Vegetable Medley

1 lb Shrimp, peeled and deveined

2 Zucchini, cubed

1 Yellow (or green is fine) bell pepper, diced

1 medium onion, diced

1 large tomato, diced

1 Tbs Olive Oil

Salt & Pepper to taste

Heat olive oil in pan until shimmering. Sautee’ zucchini, onion, and bell pepper until tender. Add shrimp and cook until pink. Season with salt and pepper. Serve over angel hair pasta.

Angel Hair Pasta

8 oz dry angel hair pasta

Water

Kosher salt

Make pasta according to package directions.

The Sweet Taste of Victory?

I’ve been noticing on my runs that some days I get this weird sweet tasting film around my lips. It hasn’t been every single day, but it happens often enough to make me wonder what is going on. Today was one of those days. I ran pretty well today, logging 2.1 miles, and fought against my body when it kept telling me to slow down and walk. As I got to the 1.5 mile mark, I noticed it happening again. The sweet taste of victory? Perhaps. But perhaps I should check Google and see what else it could be.

After reading a few forums and an article on Livestrong.com, I finally found out what is happening. The sweet taste that develops in or around the mouth are ketones (think ketoacidosis in diabetics). During strenuous exercise the body likes to burn glycogen, made up of sugar and carbs, which is stored in the muscles (and was also the culprit of my gaining six pounds when I started running). Glycogen is easier for the body to convert to fuel, so the body pulls from this first. When the body no longer has those glycogen stores, it turns to burning fat instead. In pushing my body into using fat by depleting the sugar stores, my running is causing a state of ketosis.

Diabetes runs on my father’s side, so just to be sure everything was OK, I stopped into the nurse’s office at work to check my post-run, and present sweet-lipped, blood sugar level. A quick prick of the finger and a short chat later, the results were in. My blood sugar level was normal. Awesome!

When trying to lose weight, starting a new diet or exercise program will change everything about your body. You will notice so many things that your body is doing that it hasn’t previously. Those changes need to be monitored. Even if you think everything is OK, take a few minutes and check that blood pressure, pulse rate, and even your blood sugar levels like I have done. My diet and exercise goals are intended to make me healthier. Health does not start and stop in the mirror.

Monitoring my health and paying attention to the small things like that sweet taste has given me another marker to measure as I go about my journey to a better me. I’ve learned that when I’m running and that sweet taste is present, I’m burning fat and getting lean. The sweet taste of victory? You betcha.