[PODCAST EPISODE 36] Andrea's Weight Loss Journey Week 4Jul 22, 2021
About the show:
Progress, progress, progress. I love it. Listen to hear how week 4 went for me on my own weight loss journey postpartum. You'll hear the progress I'm making, the momentum I'm building, and everything I'm doing. Use it for motivation, inspiration, and guidance for yourself as you lose your own weight. Let's go!
Resources from the show:
- Learn more about The 6 Stages Weight Loss Program
- Register for free to watch or participate in Andrea's Weight Loss Journey
Read the full episode transcript below:
Welcome to the Weight Loss Before and After Pregnancy Podcast. The place you’ll get simple strategies you can apply to your life today to start losing weight. Strategies that’ll help you reach your goal, move on with your life, and focus on the things that matter most to you. I’m your host, Certified Life and Weight Coach, Andrea Scalici. Let’s get started.
Hey everybody. Welcome to episode 36.
This week I am recording in my home office. My four-and-a-half-year-old son is watching virtual preschool in the next room, so I really hope that you can't hear it. But if you hear weird, preschool type noises, that's what it is.
So, all right, this week, I want to give you an overview of how week four went for me on my own weight loss journey postpartum. As you know, I am bringing myself through my own program, The 6 Stages Weight Loss Program, and I'm doing it live for everybody to see. You can register to see all of the videos. There's daily videos of my journey at www.mcccoaching.com/andrea. You can register for free before August 21st and see all of them there. But in this podcast, I just want to give you an overview, again, of how week four went for me.
So I was in Stage 3: Apply of my program. It was my final week in stage three. And what I was doing was focusing on the five simple steps to losing weight. I had a goal for each of the five steps.
Step number one is to follow a sleep routine. And my goal there, although my body likes nine hours of sleep a night, my goal with a newborn is to get between five and six hours of sleep at night. And I did very well with that. My newborn is actually starting to sleep a little bit longer at a time. Some nights we get up to seven hours at a time, so that's really nice.
And then, step number two is to drink enough water every day. My goal with that is to drink five glasses of water. And each glass is like 16 ounces of water every day. And I am not doing great with that step. I do need to focus more on drinking water. And so, that is something I am focusing on.
Step number three is to follow my meal plan. And if you remember in the podcast episode last week, in week three, I followed my meal plan 95% of the time. And then in week four, I also followed at 95% of the time. So my goal is 80% at this point in my journey, so I'm doing pretty well with that. I'm happy.
Step number four is to track everything, and I already love tracking, so that has not been a problem for me. A couple years ago when I first lost my weight, before I had another baby, I hated tracking. It was really hard for me to stick to at that point. But I did a lot of the habit-changing stuff during that time, and I am reaping the benefits now because now I love tracking and it's easy for me, and I just do it.
Step five is to self coach, and same with tracking, I did all of the habit changing a couple years ago to get myself to do that and to want to do that every day. So at this point, I'm pretty good with daily self coaching.
Another thing I recommend in my program is to move your body every day. Some people like to exercise from the very beginning. And those are the people that feel like exercise does not affect the amount of food they eat. And some people just start with movement of any kind.
So I have been doing movement within week four. I've been stretching every day. I have not been walking every day like I had hoped. So I'm realizing that with a newborn and a four-and-a-half-year-old, I need to kind of tweak what I'm doing for a little while, just until my older son goes back to preschool in September. So for now, my goal is going to be three days a week of walking. And my husband and I have a plan to give me the time I need to do that going forward.
So overall in week four, I'm really happy with my progress. I'm happy with the way things are going. One of the big things I wanted to tell you about today, and this is really key to being able to move forward into the next week.
Baby Nico is crying right now. I hope you're not hearing that, but my husband is with him. He's not alone, just sitting there crying. So don't worry.
All right. So one of the things I really wanted to share with you was that in week three of my journey, that was the one first week that I started to take action and follow a plan. And in that week, I lost about four pounds.
Then in week four, the one that I just finished up, I was still taking action with my plan and I didn't lose any weight. And what I want to tell you is this. I used to use that as a reason, not losing weight in one full week, I used to use that as a reason to beat myself up, like, you're doing it wrong. I can't do this. I'll never lose my weight. This is proof that something is wrong with you, you can't do this. All of these things that I used to tell myself about myself, or I'm doing it wrong, or this doesn't work or I don't work. I don't do any of that anymore.
The way that I approach it now I think is key to continuing to move forward. It's key to having the motivation that you need, the willingness that you need, the determination that you need to keep moving forward. So the way that I approach it now, one week, zero weight loss.
I now know that the plan that I'm following in week four is the perfect plan to maintain my weight at the current number. That's all I make it mean. Nothing about me, nothing about the program, nothing about anything else other than, okay, what I'm doing right now is maintenance for this current number. But since I want to continue losing weight and I don't want to stay at this number, it's time to start making adjustments.
So that's why I'm going into week five of my program next week, and I'm going to be entering Stage 4: Practice of my program. And within that stage, you start to make adjustments to your plan. You can do daily adjustments, weekly adjustments, whatever you want to do, as long as it's 24 hours in advance of following that plan that you're changing. And I've already done that for week five. So I am ready to go for week five.
And I didn't do any crazy adjustments. I did small adjustments, things I'm ready for in this moment, in this time of my life. The exact things that I decided to change for myself, and these are just for me, you don't have to make the same changes. The changes that I made for me are to reduce the amount of bread that I'm eating and to reduce the amount of fruit that I'm eating. I didn't remove those foods from my meal plan completely. I'm just reducing them because that's what I choose to do. So I'm all set for week number five.
But before I end this podcast, I want to tell you about two pretty interesting/cool/different things that happened during week four that I did or overcame.
So the first thing was I had one or two days of serious kid stress and overwhelm. Both of my kids are home right now. My four-and-a-half-year-old is going to school in September, and we're still trying to figure out daycare for the newborn coming up here. But right now, they're both home. And my husband is at work most days, so it's just me and the kids. And I had one to two days where one kid needed me, then another kid needed me. One kid needed me, then another kid needed me. And it felt like this went on forever and I wasn't able to break that cycle. So I just felt kind of between both of them all day.
And I ended up turning on the TV for my four-and-a-half-year-old son. And I am not proud of this, but he ended up watching TV for a few hours that day. I'm not going to feel guilty about that. I'm not going to make myself feel bad about that. It is what it is. That's what we needed to do that day. That's what I decided to do that day. And I'm okay with it. But it's not ideal.
One of the big things that I know as a life coach is that my stress, my overwhelm, the things that I felt that day, they are not because of my kids. It feels like it's because of them. It feels like the baby is crying and my other son needs me and he's jumping all around and yelling mommy, and all of these things are happening. It's chaotic in my house. It feels like my stress and my overwhelm are coming from them. But that is actually not true.
My stress and overwhelm on those days came from my thoughts about what was happening, my thoughts about the baby crying or about my four-and-a-half-year-old jumping around and screaming mommy and doing whatever he was doing and just that chaos. I don't even have to say that it's chaos, but it feels like chaos to me because that's how I'm choosing to see it in that moment.
So if you're inside of Andrea's weight loss journey, if you've registered and you see the videos, you see how I felt. You can see my eyes tearing up. You can see me feel the overwhelm and the stress. You can see me process that emotion, and you can see how I deal with it as a life coach.
Just because I'm a life coach doesn't mean I don't have stress and overwhelm. That is not the case. It just means that I know where my stress and overwhelm are coming from, my thoughts, and I know how to process it and let myself feel it and coach myself through it and move on with my day without blaming my children. That's all that it means. And that's part of the stuff that I help my clients with as well.
So that's one thing that I sort of overcame this week. I had one or two stressful days with my children, and you get to see that on the videos.
The other cool thing that happened, not that my kids situation was cool, but one cool thing I did was I had another appointment with Dr. Julie Berube. She's a pelvic floor physical therapist. She's helping me, as you know, with a couple of postpartum issues, including the mommy tummy, which is abdominal separation after pregnancy.
She, as you know, evaluated me a couple of weeks ago, and I have a two finger separation in my abs in the middle, one finger separation up top and no finger separation below the belly button, which means below the belly button, my abs came together. But now I'm doing the work with her to bring my abs together in the middle and the top portion of my tummy. And once I do that, I will be able to build strength in my core and get my belly fat, my mommy tummy down as I start to lose my weight.
I always love meeting with Dr. Berube, but I don't think we're going to have many more visits for a while because she's pregnant and she's due with her child next month. So I do have one other appointment scheduled with her, and hopefully she doesn't go into labor before that because I'm doing a lot of great things with her. I'm really making progress.
But during my appointment in week four with Dr. Berube, She gave me three concentrated exercises to do for my situation with my mommy tummy. And she allowed me to record the whole thing. Well, I shouldn't say the whole thing. We didn't record my entire appointment. We recorded bits and pieces of it, but you can see all of that when you register, www.mcccoaching.com/andrea. You can see all of that inside there.
So I'm really happy with the progress I've made. I'm really happy with where I'm at right now. I'm excited to continue going into week number five. I tweaked my meal plan. I grocery shopped, I printed up a new tracking sheet. I'm all ready to go for week five. And that's about it.
I hope you are doing well with your weight loss goal. I hope you are getting the progress that you want and working towards that goal. It's literally one day at a time, one pound at a time. We do this just a little bit at a time. These little successes are the exact things that will help us get our big goal. So enjoy the little successes. Even if there's no weight loss for one whole week, you learned a ton about what you need to do in the next week. So that is a success to me, right? It's not just the number on the scale. It's what you learn along the way about yourself and about what you need to do to tweak your plan, to get to your goal.
Okay, that's all I have for you this week. I will talk to you next week. Have an awesome week, everybody.
If you loved this podcast, I want to invite you to check out The 6 Stages Weight Loss Program. It’s my signature program that’ll teach you everything you need to know from start to finish to lose weight, reach your goal, and maintain it once you’re there. You’ll also learn how to have your own back through the process. Join me over at mcccoaching.com/join. I’ll see you there.