Q&A: Diet talk

Honestly, I've been putting this post off for a while. I get hundreds of emails and questions on my weight loss story. The reason I've put it off for so long is because - I don't want this to become a diet or fitness blog. It's not my goal and honestly it's not something I'm crazily passionate about - but I know it means a lot to many of you. My weight loss story is my highest viewed post of all time. Between the emails and the questions - I know a lot of you are struggling and are so curious of my success story, so I wanted to share more details. I hope this helps inspire you again in the new year. To be clear, this blog post is my personal story and my personal advice. I'm not saying diets work for everybody and I'm definitely not telling women to diet to feel and look better about themselves. I was beautiful before I lost my weight and I'm beautiful now - just like all of you are. Please remember that!



Q: In the start of your weight loss journey, how did you get inspired? Did you put up photos or quotes on the wall?


A: Absolutely! I printed out photos of myself I wasn't happy with and posted them on the fridge. I also stuck with my "every day counts" motto - writing it on sticky notes, in my planner, on a digital sticky note on my computer desktop. I had to constantly remind myself that every little day really did matter. It's so easy to say, "Oh, I'll start my diet again tomorrow." The future is now... it's now or never.


Three years ago, I was not comfortable in my body. I'm not by any means saying I was "fat"; I just felt uncomfortable. I would constantly walk around with my hands covering my belly or sitting with my arms crossed to cover most of my body. I never liked having my photo taken and if I had to have a picture taken, I was posing in whatever way possible to cover myself up. I knew I wanted to do something about it!



Q: Did you ever get to the point where you considered not eating to lose the weight?


A: Absolutely not. I would never consider not eating to lose the weight. It's terribly unhealthy and will only lead to health issues and possibly anorexia or bulimia. I knew I wanted to lose the weight in the healthiest way possible so that it would stay off and I would feel great about what I did to my body - instead of feeling guilty about how I may have harmed myself. Sticking to my healthy diet, exercising regularly helped me get to my goal weight and that is the only way I recommend losing weight.


I was constantly wrapping up in towels during summer, when my favorite thing ever is to be in the water! We live in the Great Lakes State with amazing sandy beaches and fresh water - to go boating and swimming! And I was stuck.. wrapped in a towel. It wasn't a fun experience for me to hold back on so many things I loved doing because I wasn't comfortable with my body.


Q: How did you start working out?


A: I started very foolishly. I went from being sedentary (to not exercising at all) to exercising too much in the beginning. I purchased a gym membership and hopped right onto the elliptical machine at an hour for 4-5x per week. I didn't feel like it was harming my body by doing too much, but within a short amount of time, I suffered a pinched nerve in my leg and could barely walk after that - let alone exercise. I would say ease into working out. Start small - increase your time each week. Cardio was my best way to lose weight. With trying to heal a pinched nerve, I walked the track and eventually starting jogging. I signed up for a 5K, trained for my goal and accomplished it. Start small, go big!



It took me from January 1st to August 1st to lose my ideal goal of 30 pounds. That's an average of 3.33 pounds per month. That is really not much. I took it very slow, which I would absolutely recommend. I felt amazing after losing 20 pounds. The last 10 were the cherry on top of my low-fat cupcake! An average per week of weight loss is 1-2 pounds. Of course, I gained a lot of weeks. I also maintained a lot of weeks. One month I did great - losing 10 pounds. Another month I struggled - losing 2 pounds. It's okay to take your time. Once I did finally get to my goal weight, I was a new person. I was happy, I wore whatever I wanted, I'd whip off my towel and dive into Lake Michigan, I was on top of my world. The time and the struggle was worth it. Plus, I did it the healthy way... and now 2 years later, I'm still eating healthy and maintaining my goal weight.


My most asked question:


Q: How do you stay with the diet even when you are discouraged? Most days I just don't have the energy to "deal with it".


A: I know it's hard, but it's like something inside of you needs to snap. You need to want it more than anything - otherwise it will be pushed to the back burner and eventually forgotten. In order to accomplish things sometimes, you need to be obsessed. And trust me, I was obsessed. I would pop 100-calorie popcorn bags and stuff them into my purse before going to see a movie at the theater. I would spend hours at the grocery store calculating my points with my little calculator. I made a weekly menu and posted it on the fridge. I tracked my points everywhere. I wrote myself sticky notes and posted them everywhere. I was literally obsessed for a really long time - but it just meant I was really passionate about this. It has to become a huge part of your life - especially if you LOVE food like I do!


Q: Do you think I could lose weight without exercising?


A: It all depends. I will say that you should exercise no matter what. I know that it's hard though, especially with the busy lives we all lead. To lose 30 pounds, I would say yes.. it's a given you are going to need to exercise. To lose 5 pounds, I would say it's not vital. I'm currently in the process of losing 10 pounds I gained back and I do not have time to exercise right now. But I always take the stairs at work. During lunch, I try to get outside and go for a walk to pick up my lunch. At home, I try to keep busy cleaning and staying active. Every little bit helps. If you can't run a mile at night or don't have time for a video work-out, think of the small things.


Q: How did Brett feel about your diet? Were you nervous that he might not like your "makeover"?


I was never nervous that Brett might not like the way I looked after I lost my weight. Brett loved me at my heaviest and he loved me at my thinnest - exactly the same. The important thing to Brett is that I'm happy and I'm comfortable and healthy. He was my biggest support system during my struggle with weight loss. He'd sacrifice pizza nights for Subway nights. He waited patiently as I scrambled through the grocery store trying to figure out healthy meals. He suffered through some terrible meals as I was trying to learn how to cook low-cal. He dealt with my insanely late nights at the gym after class. He loves me now, he loved me then and he'll always love me. It's the only thing that matters.



I hope I answered some of your questions! You are always welcome to email me and ask me any questions. If you are struggling and need advice, let me know. I know what it's like to go through this process. If you missed my first dieting post, you can head here to view the "overall" story and to get some resources to help you with dieting. Good luck, everyone!

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New Year's Dieting Post

My email has been flooded with emails from girls asking me how I lost my weight and if I could give tips and how I did it and many more questions. In this post, I'm going to try to cover everything for all of you! And in celebration of being on weight watcher's for 1 year, I wanted to do a post where I share my success with you all. I thought I'd put together some forms, export my dining out guide and write up a daily example for anyone out there struggling with their weight or who has dieting at the top of their new year's resolutions. It was mine in 2009 and I'm so very proud to say I accomplished my goal (and lost more on top of that!)


My personal experience: A brief history is.. I was always a bit heavier. In high school, I averaged 135 pounds, size 4 jeans, which is a comfortable weight but never ideal for what I truly wanted for myself. When Brett and I were planning the wedding and I was stressed with school, I went up in my 140's. Then, after we were married, I was having a meltdown because I couldn't afford college and I was stuck in a full-time job I was super unhappy at. We moved into a town I thought I'd escaped forever and I was just really unhappy and got up into the high 150's. I think one point I even hit 160. I tried in 2008 to do weight watchers. I lost 15 pounds before giving up and going back to old habits of fast food, being stressed and having no self control. After we moved to Grand Rapids, I was in my low 150's. Felt awful in the summer, could never find a bathing suit I loved and instead of swimming in Lake Michigan (my favorite..) I was on the beach wrapped in a towel.


In 2009, I made another new year's resolution to lose the weight. I hated paying the money for a gym membership, but I did it.. and on New Year's Eve.. I started. We went to dinner with friends at Applebee's and I ordered off the weight watcher's menu and I stuck to it. I started doing the elliptical machine at the YMCA four times a week.. at about 30 minutes each period. Then I'd run around to a few different weight machines attempting to tone my arms, my legs, my belly. I stuck it out.. and by the end of January, I lost 10 pounds to bring me down to 140. I felt so much better after just 10 pounds. In February, I got a pinched nerve in my calf. Could barely walk. Brett had to help me down stairs after a movie one night because I could barely move. Limped everywhere. I cried my eyes out.. honestly. I was like.. I'm being punished.. I don't deserve to be thin. But I never cried over a bowl of ice-cream or binged on my favorite comfort food. I cried over the sink, I sobbed into my low-calorie chicken noodle soup. The doctor said I could slowly get back into working out.. but said I was doing too much too fast. So I tried the elliptical again.. and my leg got worse and worse. So I went into the gym.. and walked around the track. It felt like I wasn't exercising.. like I was wasting my time, but it made my leg feel better. After a few times, I started doing more laps, walking faster. My leg started to finally feel better in March and I decided to sign up for our 5k. Never having done a 5k before.. I was so excited and so nervous. I started running around the track, increasing laps each week, until I hit April and I could run 3 miles. 3 miles. Me? I know.. it's crazy.


By the time I ran my race, I finished in good time.. crossed the finish line and felt like a brand new person. I had lost 25 pounds.. I was 5 pounds away from my goal and I've never felt more on top of the world. After the race, I stopped running so much, but never gave up on my diet. Finally, on my birthday, July 29, I was down 30 pounds to 120. My goal. My 23rd birthday gift to myself was a brand new body. And with losing weight, I didn't just lose weight. I seriously became a different person entirely. I was happier, funnier, a better wife to Brett even. I felt confident and I bought new clothes and I cried when I looked into the mirror at myself. Losing that weight was honestly the best experience and I'd do it all over again in a heartbeat. I swear the more you struggle, the more rewarding the whole experience is.


In September, I was down 35 pounds to my very ideal weight, 115, which I plan on staying at for the rest of my life. Well, not when I'm pregnant, obviously, but right after having babies I will go back on weight watchers (they even have plans for nursing mothers!) so I plan on staying on this diet for the rest of my life.. and that is an amazing feeling. I know.. dieting for the rest of your life? How could that be fun? It truly is.. coming from the girl who's favorite food is chicken alfredo from the Olive Garden and chicken tenders from Red Robin.. I mean, seriously? The girl who sits on the couch and hates sweating? If I can do it, anybody can do it. It changed my life 100% and I'm in love with who I've become. And it's not just being thin. It was the whole dedication, self control, struggle that got me to where I am. And I'm not saying that being thin is the only way to be, it was just something I really wanted for myself. I have so many friends who aren't the "ideal" weight and aren't dieting either and are completely happy because they are gorgeous and have the self confidence. I think no matter what - self confidence is the sexiest thing you can have.


My biggest advice: Don't give up. It's as simple as that. I had gain weeks when I had counted every bite and thought I did so well. My leg swelled up like a blue balloon and I limped around with mascara stains all over my face, but I kept walking at the gym and sticking to my diet plan. If I had given up even after 5 gains, I would have never made it. If I thought this was going to be a piece of cake and those pounds were just going to "slide off", I would have never made it. And this is also coming from the most impatient girl ever. This is something you have to work at.. and struggle over.. and have patience with. It doesn't come easy, but if you want to do it, it's worth it in the end.


The basics: You have to take the quiz (provided on the PDF I attached) to determine your daily points. Once you have that down, you have to stick within that daily point range.. and you get 35 additional weekly points to use all at once or use throughout the week. (This saved me on the weekends.) For any dieting plan, you have to work out. You can't escape that. Try walking even. Buy an exercise video. You weigh once a week.. and don't tempt yourself by weighing in before that. Once you start to weigh yourself everyday, you'll get discouraged if the pounds aren't coming off and you'll give it up. It's as simple as that.


Some helpful links: I exported PDF documents of the forms I used on my diet. You are welcome to use them and change them for your benefit. There are tools online to help you. If you can afford weight watchers, I would 100% say.. sign up. They have it online.. they have meetings. Brett's mom did it with the meetings and she lost 30+ pounds too and got down to her goal and is now a "lifetime member". I did it on my own.. and it requires more self control because you are the only person weighing yourself, but for some crazy reason, I was able to do it. I included a typical day on my diet.. and my own personal dining out guide. Some restaurants may not apply to those not in Michigan, but you can add your own. There is an online calculator that is so nice and most restaurants offer nutritional information on their website.


A blank form of the daily and weekly items I filled out
An example day on the weight watcher's diet
My own personal dining out guide


Need help?: Honestly.. if you need help or have questions or want to ask me whatever, please do. You can email me at tieka@selectivepotential.com and I will try to help you in any way I can! I had Brett's mom to talk to this about and help me through and it was a blessing so it's really nice having someone who is going through it (or went through it) and knows how hard it is.


If you're doing this, good luck! Ps: I keep seeing weight watchers commercials where you can sign up for free FYI. Check their website for more information! And also.. if you're trying to diet, do it the healthy way. It's an average of 2 pounds a week, which I know doesn't sound like a lot.. but trying to do more than that isn't healthy. Eat everyday, be healthy, lose it the way you should and it'll stay off. Fads don't work.

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35 Pounds!

So, I've lost 35 pounds. Isn't that insane? Honestly. I still can't believe it when I step on the scale. I still can't believe it when I buy size 2 jeans, (that are now too big for me) and when I buy size small tops. I can't believe it when I have to punch extra holes in my belts, or when Brett complains he's fatter than I am. (WHAT? He's the tiniest little creature alive!) or when I can see my shoulder bones, collar bones, spine. It still amazes me that jeans I couldn't fit into 8 months ago, are giant on me now and I've had to donate so much to Goodwill. I think that's why I'm seriously obsessed with fashion and shopping, it's because I've never been able to wear what I want before. I haven't been this thin since middle school. Honestly. High school was always squeezing into size 4's, averaging 130's. I just still cannot believe how amazing this is. And I mean, it was hard work. I spent an entire semester, tracking every bite I ate (still have my food diary from last January), spending 9:30-10:30 at night at the YMCA working my ass off, and popping 100-calorie popcorn bags before going to the movies. And it sucked. Honestly, it was the worst. But it was worth every second. Every single second. <3


(meee)

(still have 5 more pounds to go,
let's see if we can do this by Christmas!)


currently playing:
the appleseed cast - fishing the sky

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30 pounds!

So I finally hit my 30 pound weight loss mark. That means I'm down to an exact 120 pounds, the ultimate goal I set for myself January 1st. I still cannot believe I did it, actually did it. Most everyday I still feel self-conscious and extremely overweight and fat, but that is something I'm sure I will always have to deal with because I'm so used to feeling that way. It took exactly six months from January 1 to July 1. Through weight watcher's (the greatest program ever) and running constantly and competing in a 5k race, I was able to accomplish the impossible. So many great things have come from this diet. I've gotten into the healthy BMI weight range, I ran a 5k race in 30 minutes (me? seriously?), I've inspired so many friends and family to live healthier lifestyles, I've learned portion control, and I love shopping. Most of the clothes I love to wear now, I would have never worn when I was 30 pounds heavier, so I feel like I'm more myself. I can wear the style I want and dress the way I want because I feel comfortable enough to do so. That is truly such a great feeling.



If I can do it, anybody can do it. My biggest advice? Eat what you love. I still treat myself to chicken fingers, fries and ranch, I just don't eat it every single week like I used to. Pick something active and learn to love it. I used to hate running, now? I absolutely love running and the feeling of a good workout. Learn to love vegetables. (You'll never get anywhere without them), drink plenty of water, but if you can't live without soda, just go for diet. It's just as bad for you as regular soda, but just limit yourself. I have one coffee and one diet soda a day. Also, late night sweet-tooths are my weakness. I go for three spoonfuls of ice-cream, and call it good and done. And don't give up! I've had so many gain and no loss weeks, and I've cried and have gotten pissed, but I never went and binged on food, or cried over a tub of ice-cream. I've cried on a treadmill and I've cried over the sink after weighing in, but I just never gave up. That is the biggest thing. You can do it, just don't give up.


currently playing:
copeland - may i have this dance?

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River Bank Run

Saturday morning, I ran my first 5k race ever! It was at the River Bank Run in downtown Grand Rapids. Brett and I woke up at 6 and headed down there. I was super confused for my first time, but I ended up doing pretty great! I got in the 12 minute pace line, but ended up doing 10 minute miles! My total time was 32:35! I felt so great; I wasn't tired at all. The end was seriously amazing, just crossing the finish line and everybody cheering. It was definitely an amazing feeling. I feel like I really did something amazing, because four months ago I would have died doing this. I loved every second of it and am going to continue signing up for 5ks, and next year I'm definitely doing the 10k :)


(waiting in line for the race to begin!)

(after the race with my 5k finisher pin!)

currently playing:
take action compilation 2009

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25 Pounds!

Well today I hit my 25 pound weight loss mark. I worked extremely hard last month to get down, but only lost 2 pounds in the month of April. Then today, I got on the scale for a one week weight loss of 3.2 pounds which brought me down to 124.2 pounds and a total loss of 25.8 pounds. Isn't that crazy? I honestly can't believe it. I still have another 9.2 pounds to get down to my goal which is 115 pounds even so I'm still working hard on it! I've really picked up on some terrible habits lately though. I drink way too much coffee (used to hate the stuff), I drink a huge diet coke every day (aspartame is so bad for you) and I'm skipping meals left and right barely getting my 19 daily points in, and even when I do eat it's movie theater popcorn, or processed 100-calorie muffin packs. And then I still run 3.25 miles 4x a week. I definitely need to start eating healthier, and start being smarter. But I don't even care, 25 pounds! Eeeeeeee!


(before + after)

currently playing:
minus the bear - let's play clowns

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20 Pounds!

20 pounds! [technically 20.6 pounds] Can you believe it? I absolutely cannot. I feel like a completely changed person. I still have 9.4 pounds to go to reach my goal, but I just had to document what a major deal this is. I'm in my 120's. I haven't been in my 120's since high school. I love my diet, I love the YMCA, I love running, I love my body. Especially because I'm so short (only 5'3), 20 pounds is a huge deal. And they are GONE! After 3 long, hard months of dieting and working out, those pesky 20 pounds I've always wanted to lose are gone! And it was so worth it. So definitely worth it. Woo, go me! Finally!


[joy!]

currently playing:
the maine - time to go

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New Year's Diet

My new year's resolution is going great! Today marks the end of the first month of my diet.


side note: I hate girls who talk about diets, especially online. Especially the ones who complain about how fat they are. Or how hard they work and it never pays off. And how they are going to go on a diet and never actually do. And say they're going to work out. And complain. And rant. But I'm not going to do that.


I just wanted to say I've lost 10 pounds so far! I'm feeling great; my clothes feel so much better. The YMCA is finally slowing down. (thanks to those who give up after 3 weeks) and life is looking great! (I'm in the healthy BMI stage too!) It's no wonder Americans are so fat though. My work had pizza for lunch; so I grabbed a slice. a slice. Everyone goes, "One slice? That's it?" It's like... yes. Not five slices like you have piled up there. Which equals 30 points. Which equals 10 points over what you should eat for the entire day. But you'll still go home, eat meat & gravy and die of a heart attack in 10 years.


I want to be healthy; and happy. I want the same for my children. And I'd like to live to see my grandchildren get married. That's my biggest inspiration. It's life.

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