{"id":14173,"date":"2011-03-07T08:05:37","date_gmt":"2011-03-07T16:05:37","guid":{"rendered":"http:\/\/www.110pounds.com\/?p=14173"},"modified":"2011-03-04T14:50:34","modified_gmt":"2011-03-04T22:50:34","slug":"how-to-lose-weight-week-two","status":"publish","type":"post","link":"https:\/\/www.110pounds.com\/?p=14173","title":{"rendered":"How to Lose Weight &#8211; Week Two"},"content":{"rendered":"<p><strong>Disclaimer: I\u2019m not a  dietitian or doctor. I did not go to school to get a degree in  Nutrition. Please see your doctor before starting your weight loss  journey. <\/strong><\/p>\n<p>You can read <a href=\"http:\/\/www.110pounds.com\/?p=14131\">Week One<\/a> to catch up. Here&#8217;s a quick recap:<\/p>\n<p>Step One \u2013 Measure Your Body and Weigh In.<\/p>\n<p>Step Two \u2013 Count Your Calories<\/p>\n<p>Step Three \u2013 Get a Journal<\/p>\n<p>Step Four \u2013 Set a Goal<\/p>\n<h3><span style=\"text-decoration: underline;\">Week Two<\/span><\/h3>\n<p>Now you&#8217;re starting Week Two of your journey.\u00a0 Week One was all about becoming aware of what changes need to happen. It&#8217;s time to <a href=\"http:\/\/www.110pounds.com\/?p=4714\">STOP making excuses<\/a> and START trying. Start Week Two with weighing in and measuring. Record it in your journal and let&#8217;s get on with the changes!<\/p>\n<p><a href=\"http:\/\/www.110pounds.com\/wp-content\/uploads\/2011\/03\/MAGAZINE.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-medium wp-image-14371\" title=\"MAGAZINE\" src=\"http:\/\/www.110pounds.com\/wp-content\/uploads\/2011\/03\/MAGAZINE-e1299278502981-225x300.jpg\" alt=\"\" width=\"225\" height=\"300\" srcset=\"https:\/\/www.110pounds.com\/wp-content\/uploads\/2011\/03\/MAGAZINE-e1299278502981-225x300.jpg 225w, https:\/\/www.110pounds.com\/wp-content\/uploads\/2011\/03\/MAGAZINE-e1299278502981.jpg 480w\" sizes=\"(max-width: 225px) 100vw, 225px\" \/><\/a><br \/>\nSorry to break it to you. There is no &#8220;SECRET to INSTANT weight loss&#8221; and you can&#8217;t &#8220;lose weight while you sleep.&#8221; You lose weight through hard work and determination, simple as that.<\/p>\n<h3><span style=\"text-decoration: underline;\">Step One &#8211; Remove All Junk Food From the House<\/span><\/h3>\n<p>This should be an easy task to do during week two. Why? Because you are full of anticipation and drive that <strong>this time trying to <a href=\"http:\/\/www.110pounds.com\/?p=9261\">lose weight<\/a> will work<\/strong>. We all know that feeling&#8230;the gung-ho feeling that energizes us.\u00a0 But <strong>this time we&#8217;re going to stick with it<\/strong>.<\/p>\n<p>Removing the junk food from the house is a crucial step. Not having the temptations in the house, in your face, will help you be successful. Go through your pantry and cupboards and put it all in a bag. Take it into work and share with your coworkers&#8211;they will LOVE you!<\/p>\n<p><a href=\"http:\/\/www.110pounds.com\/wp-content\/uploads\/2011\/02\/Coke-junk-food-Bouquet.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-14176\" title=\"Coke-junk-food-Bouquet\" src=\"http:\/\/www.110pounds.com\/wp-content\/uploads\/2011\/02\/Coke-junk-food-Bouquet.jpg\" alt=\"\" width=\"250\" height=\"268\" \/><\/a><\/p>\n<p>&nbsp;<\/p>\n<p>Stock your fridge with some healthy snacks and treats. <a href=\"http:\/\/www.110pounds.com\/?p=3586\">Here are some ideas<\/a>. You don&#8217;t have to give up sugar and treats completely. Try substituting the high calorie desserts for lower calorie substitutes:<\/p>\n<ul>\n<li>Small pieces of dark chocolate. The trick is to not eat ALL of them. One serving each day.<\/li>\n<li>Fresh strawberries with plain Greek yogurt or light whipped cream.<\/li>\n<li>Smart Ones frozen desserts (they are pretty good for being &#8220;diet&#8221; desserts!)<\/li>\n<\/ul>\n<p><a href=\"http:\/\/www.110pounds.com\/wp-content\/uploads\/2011\/02\/smartones.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-14177\" title=\"smartones\" src=\"http:\/\/www.110pounds.com\/wp-content\/uploads\/2011\/02\/smartones.jpg\" alt=\"\" width=\"225\" height=\"136\" \/><\/a><\/p>\n<p><a href=\"http:\/\/www.110pounds.com\/?p=12134\">Here is an example<\/a> of a typical food day&#8211;including snacks and treats.<\/p>\n<p>Beware of the <a href=\"http:\/\/www.110pounds.com\/?p=9256\">Late Night Sabotages<\/a>. Removing the treats from your house will help that.<\/p>\n<p>&nbsp;<\/p>\n<h3><span style=\"text-decoration: underline;\">Step Two &#8211; Exercise<\/span><\/h3>\n<p>Now is <em>not <\/em>the time to join a gym, or start exercising like you&#8217;re training for a marathon. Remember: baby steps!<\/p>\n<p>This week we&#8217;re going to focus on adding little things to our daily life and creating a healthy habit. When you go grocery shopping park as far away as you can. Walk places you&#8217;d normally drive. Take the stairs at work instead of an elevator.<\/p>\n<p><a href=\"http:\/\/www.110pounds.com\/wp-content\/uploads\/2011\/02\/stairs.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-medium wp-image-14179\" title=\"stairs\" src=\"http:\/\/www.110pounds.com\/wp-content\/uploads\/2011\/02\/stairs-272x300.jpg\" alt=\"\" width=\"272\" height=\"300\" srcset=\"https:\/\/www.110pounds.com\/wp-content\/uploads\/2011\/02\/stairs-272x300.jpg 272w, https:\/\/www.110pounds.com\/wp-content\/uploads\/2011\/02\/stairs.jpg 300w\" sizes=\"(max-width: 272px) 100vw, 272px\" \/><\/a><br \/>\nSneak in some movement every day. It doesn&#8217;t have to be vigorous. Just move your body. Go for a walk at lunch time.<\/p>\n<p>When I first started my journey to lose weight I did it in two parts: the first part was exercise. I started swimming a few times a week and did so for about a month. After that I started the food part. I knew I couldn&#8217;t do both at the same time and not feel overwhelmed so I did it in two parts. By the time I started counting my calories to lose weight I was settled into the routine of swimming a few times a week and it didn&#8217;t feel overwhelming.<\/p>\n<p>&nbsp;<\/p>\n<h3><span style=\"text-decoration: underline;\">Step Three &#8211; Don&#8217;t Drink Your Calories<\/span><\/h3>\n<p>This may seem like a no-brainer but so many people drink half their daily caloric intake in their coffee drinks! Double Shot White Chocolate Mochas, <a href=\"http:\/\/www.110pounds.com\/?p=11051\">Beer<\/a>, <a href=\"http:\/\/www.110pounds.com\/?p=19\">wine<\/a>, <a href=\"http:\/\/www.110pounds.com\/?p=1264\">regular soda, juice<\/a>, <a href=\"http:\/\/www.110pounds.com\/?p=638\">Vitamin Water<\/a>&#8230;I saw this one guy at a gym with a gallon jug of apple juice once. I was so baffled as to why he needed a gallon of apple juice to workout? Why would he drink the calories he was burning? Baffling.<\/p>\n<p><a href=\"http:\/\/www.110pounds.com\/wp-content\/uploads\/2011\/03\/NYCsoda.gif\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-medium wp-image-14190\" title=\"NYCsoda\" src=\"http:\/\/www.110pounds.com\/wp-content\/uploads\/2011\/03\/NYCsoda-284x300.gif\" alt=\"\" width=\"284\" height=\"300\" srcset=\"https:\/\/www.110pounds.com\/wp-content\/uploads\/2011\/03\/NYCsoda-284x300.gif 284w, https:\/\/www.110pounds.com\/wp-content\/uploads\/2011\/03\/NYCsoda.gif 335w\" sizes=\"(max-width: 284px) 100vw, 284px\" \/><\/a><br \/>\nI&#8217;ve talked a lot about not drinking my calories&#8211;and if I&#8217;m going to drink my calories I want it to be a nice beer or glass of wine. I used to be a BIG juice drinker. I&#8217;d have a huge glass of orange juice with breakfast every day&#8211;that&#8217;s what 200 calories? Giving up juice was a hard one for me but I did it cold turkey and now I only drink juice a few times a year (usually when I&#8217;m sick). I also used to drink several regular sodas a day. How many calories a day extra was that? 300? 400? Just cutting out my liquid calories I would have started losing weight immediately.<\/p>\n<p><a href=\"http:\/\/www.110pounds.com\/wp-content\/uploads\/2011\/03\/heath_shake.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-medium wp-image-14191\" title=\"heath_shake\" src=\"http:\/\/www.110pounds.com\/wp-content\/uploads\/2011\/03\/heath_shake-216x300.jpg\" alt=\"\" width=\"216\" height=\"300\" srcset=\"https:\/\/www.110pounds.com\/wp-content\/uploads\/2011\/03\/heath_shake-216x300.jpg 216w, https:\/\/www.110pounds.com\/wp-content\/uploads\/2011\/03\/heath_shake.jpg 252w\" sizes=\"(max-width: 216px) 100vw, 216px\" \/><\/a><br \/>\nThat goes for those high-calorie coffee drinks too!<\/p>\n<p>&nbsp;<\/p>\n<h3><span style=\"text-decoration: underline;\">Step Four &#8211; Make a List<\/span><\/h3>\n<p>You&#8217;re actually making two lists this week. The first list is food.<\/p>\n<p>Make a list of <strong>foods<\/strong> that you like that are healthy. For example, list all your favorite fruits and vegetables, what kind of proteins you&#8217;ll eat, etc. Also make a list of foods that you&#8217;re not willing to give up completely. For me that would be chocolate. I won&#8217;t give up chocolate ever. I love it. But I had to find ways to fit chocolate into my daily caloric intake without going over 2,000 calories a day. That meant I had to pay attention to portions and I had to find lower calorie chocolate options. No more Butterfingers candy bars (King size of course); I had decide which kind of chocolate made the cut. For me it had to be under 200 calories.<\/p>\n<p><a href=\"http:\/\/www.110pounds.com\/wp-content\/uploads\/2011\/03\/swimming_2.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-medium wp-image-14195\" title=\"swimming_2\" src=\"http:\/\/www.110pounds.com\/wp-content\/uploads\/2011\/03\/swimming_2-300x240.jpg\" alt=\"\" width=\"300\" height=\"240\" srcset=\"https:\/\/www.110pounds.com\/wp-content\/uploads\/2011\/03\/swimming_2-300x240.jpg 300w, https:\/\/www.110pounds.com\/wp-content\/uploads\/2011\/03\/swimming_2-1024x819.jpg 1024w, https:\/\/www.110pounds.com\/wp-content\/uploads\/2011\/03\/swimming_2.jpg 1280w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a><br \/>\nNow make a list of <strong>physical activities<\/strong> you enjoy. Write down a few different exercises that you think you&#8217;d like and put them in order. Over the years I occasionally tried to workout. I joined a gym when I was 18 but it didn&#8217;t last long. I also tried Curves. Didn&#8217;t like that either. When I realized that I had to pick SOMETHING I&#8217;d like and something I would stick with I picked swimming. I&#8217;d always loved swimming and I knew I&#8217;d keep at it.<\/p>\n<p>Stay positive and remind yourself every day WHY you are doing this. It&#8217;s important to stay on track.<\/p>\n<p>Up next week: we really start the hard work!<\/p>\n<p><em><strong>QUESTION: How did you do during Week One? Are you feeling confident about Week Two?<\/strong><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Disclaimer: I\u2019m not a dietitian or doctor. I did not go to school to get a degree in Nutrition. Please see your doctor before starting your weight loss journey. You can read Week One to catch up. Here&#8217;s a quick recap: Step One \u2013 Measure Your Body and Weigh In. Step Two \u2013 Count Your [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":14179,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_s2mail":"","footnotes":""},"categories":[4,35,55,68,80,1193,91,92,101,104,105,1864,2663,152,154,193,194,2625,214,297,298],"tags":[2670,549,8628,2671,2672,1893,2031,8655,2669],"jetpack_featured_media_url":"https:\/\/www.110pounds.com\/wp-content\/uploads\/2011\/02\/stairs.jpg","_links":{"self":[{"href":"https:\/\/www.110pounds.com\/index.php?rest_route=\/wp\/v2\/posts\/14173"}],"collection":[{"href":"https:\/\/www.110pounds.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.110pounds.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.110pounds.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.110pounds.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=14173"}],"version-history":[{"count":20,"href":"https:\/\/www.110pounds.com\/index.php?rest_route=\/wp\/v2\/posts\/14173\/revisions"}],"predecessor-version":[{"id":14377,"href":"https:\/\/www.110pounds.com\/index.php?rest_route=\/wp\/v2\/posts\/14173\/revisions\/14377"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.110pounds.com\/index.php?rest_route=\/wp\/v2\/media\/14179"}],"wp:attachment":[{"href":"https:\/\/www.110pounds.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=14173"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.110pounds.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=14173"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.110pounds.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=14173"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}