Discover The Secret to My Big FAT Stunning Weight Loss Results

I’ve lost 121 lbs in less than 45 days – and you can too!  Ur.. ahem… I mean… I’ve lost 21lbs – but it has been about 45 days and I am losing weight.  I’m amazed at how quickly this little online weight loss journal has grown and I figure if so many of you guys can relate to my Quest, then you may be interested in what I’m doing to lose the weight.

So far, I Quit… Again – has been a clever name but nothing more – I have not quit.  And I spent sometime thinking about why that is, what has been the secret of my success (albeit a bit premature to call it success just yet).  I realize that everyone is different and you are going to have to find what works you – but there are a few things I feel have made me progress in this battle of the bulge:

Food Diary

This is the MOST IMPORTANT THING I have done to lose weight. Trust me – its not working out or even eating the right foods. Here in America, we have lost sight of what a 2000 calorie diet actually looks like. I dreaded always having to measure food – but for the first few weeks, I did it for everything I eat.  Since then, I check my portions one day a week to remind myself how small a tablespoon really is.  Logging my food – every bite, everyday allows me to remain focused on what I’m putting in my mouth.  Trust me when I say, once you have learned exactly how small two tablespoons of peanut butter really are, you’ll think about the 10 egg whites omelet you could have for the same calorie count!  Maybe you decide the peanut butter is worth it – but no matter what, I can’t say it enough – LOG EVERY BITE, EVERYDAY! When I don’t log my food, I gain weight – PERIOD.

I’m an IT guy, so I require a technology way to do almost anything – so for me its an online food journal.  I don’t think it really matters which online service you use – there are a lot of them out there – but I use My Fitness Pal (linked in the sidebar). Creating a profile was free, easy to do, and using the service to track my food intake is super easy as well. They have almost every food I have eaten since I started tracking already in their database, but when I do find one that is not already there, I can easily add the food to the database. The only complaint I have about them is that when I am looking to add food to my daily journal – I cannot sort the search results in the database to first show confirmed data (either entered by My Fitness Pal, or confirmed by other users) over unconfirmed data (added by someone but not confirmed by anyone).

Weight Tracking

I’m using the Nintendo Wii Fit to track my daily weight. Its amazing how much of a motivator the scale can be but for me its not just weighing in – but its watching the trend over time – The Wii Fit logs my daily numbers so I can know how I’m doing compared to yesterday, last week, even last month. I get instant feedback each morning on how my food and workout decisions yesterday affected me today. Every morning, the first thing I do after going to the bathroom is get on the Wii!  On Saturdays, I put my weight in on My Fitness Pal – which is how you get my weight lost so far reported in my sidebar.

I recommend you have a good scale and that you weigh once daily.  Once!  Its tempting to weigh yourself more than once a day, but don’t.  I’ve gotten on the scale and found I gained a half a pound from the day before (and realize I didn’t log every bite!) – so I try again in an hour after a run to find I’ve lost a full pound – which feels great, but the problem with doing that is that you cheat yourself from real numbers – sweating off some water weight is a short term game and you are not looking to make a weight class for a wrestling match – you are trying to lose real weight, right?  If your first weigh in had you up a pound, focus on your diet for the day instead of on the scale.  Still go for that run – just don’t get on the scale when you get back.

Workout Tracking

I picked up the Nike+ running system. To be honest, its a fancy pedometer – but as far as pedometers go this thing is amazing! Distance, Time, Calories burned, all given in real time as I work out. I’m motivated by numbers – I want credit for every calorie I burn. Nike+ requires the Nike+ pedometer, an IPod Nano or Touch, and Nike+ shoes (although there are options to allow you to use your own shoes). Not only does this system keep my run data – it allows me to upload them online, make online goals, join an online community of other runners and track my progress.  I also workout at a local gym but because I can’t track my calories while lifting weights – I have a workout partner to keep me motivated and going.  Brandon pushes me and I him.

Your diet is extremely important, but don’t loose sight of the workout.  I’m not the best source of authority (…YET) on BMI, BMR, and the like – but I can tell you that just changing your diet won’t do it.  You will lose weight, but eventually (sooner than later) the weight loss will stop and so will your metabolism.  The human body is an amazing machine and if you stop putting fuel into it, your body will learn to get ‘better gas mileage’  (I wish my car could do that).  Your body will learn to do more with less and your weight loss will stall. You have to work out.  Learn to burn calories instead of relying on simply reducing them.  Its better to eat 1800 calories and burn off 500 of them than to just reduce your intake to 1200 calories.

Support Group

Ahh… You guys!  I use this blog to help me stay focused on my weight loss goals, gain feedback from other dieters, and find encouragement when I feel like I’m going to slip back into my old habits.  So far, this has been a great ride but I have a long road ahead of me – at the time of this post, I’ve lost 21lbs but I still have over 100lbs to go.  Sure, I’m averaging about 3lbs a week weight loss, but I don’t actually expect that rate will keep up  forever – and when it slows down or even stalls – its my support group both online and in person that will get me through.  I really do mean it when I say – thank you for taking the time to read my blog, comment on my posts, and subscribe to my RSS feed.  You guys really are an important part of my journey!

Speaking of comments: I’d love to hear yours – have you been losing weight?  What’s working for you?  What tools are you using?  Do you have a weight loss blog?  Don’t be shy!

12 thoughts on “Discover The Secret to My Big FAT Stunning Weight Loss Results

  1. Weight loss is basically simple: eat less than your body burns. Measuring your intake is critical to figuring that out. Of course, the hard part is finding foods that are satisfying, and replacing bad habits with better ones.

    1. Greg – wow – we should let the entire weight loss industry know! How did that get by us? Its a conspiracy… Jenny Craig, Weight Watchers, Overeaters Anonymous, Biggest Loser, Atkins, and South Beach are ALL IN ON IT!!!

      Ok – i’m done – sorry about the sarcasm – I agree, the principles around losing weight are simple… the hard part is actually losing weight…

      Do you have any extra ‘fluff’? Have you ever lost weight? Just curious! Thanks for the comment!

  2. I am enjoying your blog, very much!

    I’ve been losing slow but steady over the last year (down 42 pounds) and keeping a food journal has been an integral part of it. The Blogging community has also been a huge part of my inspiration and support.

    Now to get the exercise thing down….still working on that.

    I look forward to following your progress and hope I can be a part of your support system.

    1. 42lbs… You go girl!!! Have you tried the Nike+ system? I am addicted to numbers – I want to know my calories burned, my distance walked/jogged/run, etc. Its a real motivator for me.

      I have you added to my blogroll – I like the name – reflects the past failures (A Failure’s Journey to Success) like mine (I Quit Again) while keeping hope to the future!

    1. Hey – Thanks for the comment!

      The Nutrition Facts are from a block of CSS code you can grab here – you also need to create a table in the html that uses the correct labels from the CSS code – feel free to grab the html code from my sidebar if you like.

      If that is why too complicated – send an email here: dale at sannsack dot com – hope that helps!

  3. You know… I was just reading through the comments thinking how you have complete strangers reading your blog, yet I have the privileged of saying that you were the annoying guy that was my boyfriend’s roommate that called me “big eyes.”

    Keep up the good work Dale! 🙂

    1. “WOW – You have BIG EYES!” may not have been the best impression I could have left you with – but you only get one chance to make a first impression – and I made it! Thanks for taking the time to read my blog – I hope I can keep it interesting to you and others!

  4. I love reading about what other people are doing to lose weight. I know that in the end, the strategies that work for each of us can be very personal and individualized, but food journaling, weight tracking, working out (and tracking), and finding a support network (online or elsewhere) are helpful to so many people. I’ve been blogging at Turtle Progress for about 3 months and I love it.

    I joined Weight Watchers (not for the first time, alas) in November and I’m down 15 lbs so far (plan to lose 80 lbs total). More recently, I also started implementing some of the cognitive-behavioral strategies from the Complete Beck Diet for Life to help me deal with sabotaging thoughts and behaviors. So right now I’ve got kind of a mishmash of a weight-loss program going—but hey, whatever works!

    Keep up the good work!

    1. Congrats on the 15lbs!!! I agree – find what works and do it until it stops working – then find the next thing that works – but not matter what keep going.

      BTW – I’ve added your blog to my blogroll!

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