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Introduction Text CATCHING IT BEFORE I GAIN IT ALL BACK September 22, 2020 Starting today I am getting back on track. I had great change and some stress to come into my life and I got off track. I have gained 10 pounds and see that if I don't get this overeating under control, I will gain back all the weight I lost. If you read my "PAST JOURNEY" you will see that I lost 100 pounds on Spark over 10 years ago. I gained it all back and then some. I just lost all of that and have kept it off over a year. I don't want to go back so I will catch it now. This time I am going to get down to 155 instead of 165. 165 is what I have been holding for the last year. I realize that keeping this weight off is a lifetime journey. I am so glad that I only have 20 pounds to lose this time, instead of over100. Here I go. Thank you Lord for helping me to maintain. PAST JOURNEY: UPDATE: 8/3/19 Past my goal weight. 159 pounds today. UPDATE: 4/30/19 GOAL WEIGHT 165 Achieved. UPDATE 2/19/20 Starting on last ten. 165 today. UPDATE 4/28/20 Decided to maintain at 165 pounds I am now going to start working on my fitness. New name will be OlaFit. New focus My name is Ola. I am 65 years old. 9 years ago I lost 100 pounds, using Sparkpeople. I have since, gained it back and then some. Three years ago I went through a tremendous change. I lost my husband of 40 years and for the first time in my adult life, I was on my own. As a result, I moved across country to my birthplace and where my family is. That helped but I found that I had let myself go, physically and spiritually. I am in the midst of finding myself and part of that means losing this weight. I have tried several things like, the Mediterranean Diet, Weight Watchers, the 1+1+1 Diet. However, I realize, the only thing that has worked for me is tracking and counting my calories, and exercise. So, here I am back again. PROGRESS REPORTS STARTING FROM APRIL 2017 Over the last few months, I have been starting slow. I started by just concentrating on counting the calories. I then started walking or exercising for about 10 minutes, not everyday, but throughout the week. I now have the calorie counting down, and I am working on the exercise part. I have lost about 10 pounds, but am ready to be serious and lose the weight. My plan is to lose 50 pounds by October 2017. I will do that by having a differential in calories of -1000 calories a day. That is 2 pounds a week. I believe if I do my part, God will take me the rest of the the way. UPDATE 11/3/17 As of today, I have lost 50 pounds. I started in April 2017.My initial goal date for the first 50 was October 31,2017. I am only 4 days past due. That's pretty good.God is faithful. I am a third of the way there. I will now start on the next 50 My goal date for reaching the next 50 is May 2018. UPDATE JULY 1, 2018 I have lost a total of 90 pounds. My onederland goal is August 2018.. I am 8 pounds away. Praise God. UPDATE AUGUST 25, 2018 Today I lost 100 pounds. From 298.8 to 198.8. Hallelujah. Only 33 more to go. I will reach my total weight goal by the end of December. UPDATE NOVEMBER 2, 2018 Today I lost a total of 113 pounds. I only have 20 more to go. It has been quite a journey. I've done this before, only this time I know where to stop. I'm looking forward to maintenance. UPDATE NOVEMBER 26, 2018 It's the holidays. I am stalling in my weight loss. In addition this is a hard time to stay on track. The scale keeps bouncing up and down so for my sanity I have new plan: NEW PLAN Keep doing IF and the 1 day a week total water fast Cut back sugar Up protein and foods with naturally occurring sugar Start a cardio and strength training exercise program Use NSVs: clothing and measurements Start weighing once a week starting in Jan. Do not weigh in December Start working on a maintenance plan emoticon UPDATE 12/3/18 Cutting back on the sugar worked. I reached a weight loss of 120 pounds today. Also I can squeeze into a size 10. UPDATE 01/02/2019 Starting size=12. Next size = 10. UPDATE 3/25/2019 Size = 10 Weight 185 Measurements: Chest 39.5 Waist 29.5 Hips39.5 Thigh19 Arm10 Goal Weight 165 Size 8 UPDATE APRIL 30, 2019 SIZE 8/10 WEIGHT 165 (GOAL WEIGHT ACHIEVED.) WAIST 26.25 HIPS 36.25 THIGH 16.25 ARM 9.5 PROGRESS 4/17/17 298 (start) 5/20/17 277 - 21 pounds (target for next Sat. 276) 5/27/17 274 - 3 pounds (24 total) PASSED TARGET (next target 272 ) 6/22/17 272 - 2 pounds (26 total) HIT TARGET (next target 270 ) 7/3/17 272 -0 pounds (26 total) DID NOT HIT TARGET OF 270 (next target 270) 7/10/17 272 - 0 pounds (26 total) DID NOT HIT TARGET of 270 ( next target 270) 7/13/17 267 - 5 pounds (31 total) PASSED TARGET of 270 (next target 265) 3/22/18 229 - 36 pounds (69 total) PASSED TARGET OF 265 (next target 227) 5/9/18 217 - 10 pounds (81 total) PASSED TARGET OF THE 227 (next target 215) 6/9/18 212 - 5 pounds (86 total) PASSED TARGET OF 215 (next target 210) 7/1/18 208-4 pounds (90 total) PASSED TARGET OF 210 (next target 206) 8/24/18 198 - 10 pounds (100 total) PASSED TARGET OF 206 (next target 196) 9/01/18 196 - 2 pounds (102 total) HIT TARGET OF 196 (next target 194) 9/04/18 194 - 2 pounds (104 total) HIT TARGET OF 194 (next target 192) 9/18/18 191 - 3 pounds (107 total) PASSED TARGET OF 192 (next target) 189 09/28/18 - 3 pounds (109 total) HIT TARGET of 189 (next target) 187 10/02/18 191 -+ 2 pounds (107 total) GAINED TWO POUNDS (next target) 189 10/10/18 187 -4 pounds (111 total) PASSED TARGET OF 189 (But hit the 187 target that I had before gaining the 2 pounds) (next target) 185 10/29/18 186 -1 pound (112 total) DID NOT MEET TARGET OF 185 (next target) 185 11/2/18 185 - 1 pound (113 total) MET TARGET OF 185 (next target) 183 11/7/18 183 -2 pounds (115 total) MET TARGET OF 183 (next target) 181 11/12/18 -2 pounds (117 totao) MET TARGET OF 181(next target) 1179 11/19/18 +4 pounds (113 Total) DID NOT MEET TARGET OF 179 (next target) 183 12/2/18 -7 pounds (120 total) PASSED TARGET OF 183 (next target) 176 01/02/2019 maintained for the holidays. So. My new plan is inches and sizes. I will be only weighing in once a month. So new chart is being started. 2/4/2019 First monthly weigh in -168.9 size 10 (3 pounds away from final goal of 165) next target 165 size 8 4/30/19 165 Goal weight achieved.

NEW PLAN: Lose final 10 by 10/15/2020 OVERALL: Lose 2 pounds at a time PHASE 1: Lose 50 pounds by October 2017 - Goal Met 11/03/17 PHASE 2: Lose 50 more pounds by August 23, 2018 - Goal met August 24, 2018 PHASE 3: Lose last 33 pounds by 03/31/19 (Achieved 4/30/19) PHASE 4 Lose last 10 pounds to goal of 155 by 4/20/20 (Achieved 2/27/20) NEW PLAN Keep doing IF and the 1 day a week total water fast Cut back sugar Up protein and foods with naturally occurring sugar Start a cardio and strength training exercise program Use NSVs: clothing and measurements Start weighing once a week

OLD PLAN: Work on having a differential in calories of -1000 a day = 2 pounds a week or just 2 pounds at a time. Intermittent Fasting 16/8 plan. I will do this through eating within my calorie range and exercise NEW PLAN: STARTED (11/26/18) NEW PLAN Keep doing IF and the 1 day a week total water fast Cut back sugar Up protein and foods with naturally occurring sugar Start a cardio and strength training exercise program Use NSVs: clothing and measurements Start weighing once a week starting in Jan. Do not weigh in December Start working on a maintenance plan

I have achieved the first leg of a three leg journey. My first 50 goal met 11/03/17-Next 50 to arrive 05/31/18, UPDATE: I had to change my next 50 target to 8/23/18. I achieved the next 50 on 8/24/18. I have planned the last 33 pounds for 3/31/19 (Achieved 4/30/19)

This has been a 2 year month journey .. I reached my target weight of 165 on 4/30/19. That is 29 days overf 2 years. A total loss of 133 pounds. It has been an amazing journey. God and this tool have brought me through and I have learned so much. It started with just counting calories. Then I learned about nutrition. Next I started using the IF method of eating. The latter method really trained my body and helped me to control overeating. Currently, I am learning about sugar consumption. I am also gearing up for maintenance and will be going to the gym with a trainer to start that phase. God is good and worthy to be praised.

Add a Link 7000 calorie differential each 6 days = 2 pounds lost at a time. That is my short term goal. 3 phases PHASE 1: 50 pounds lost by 10/31/17 = ACHIEVED 11/4/17 PHASE 2: 50 pounds lost by 08/23/18 - ACHIEVED 8/24/18 PHASE 3: 33 pounds lost by 3/01/19 - ACHIEVED 4/30/19 NEW GOAL SIZE 10 BY 2/28/19 ACHIEVED 2/04/19 SIZE 8 BY 4/1/19 ACHIEVED 4/30/19 LAST INITIAL GOAL IS MAINTENANCE.- ACHIEVED 4/30/19 NEW PLAN - LAST PHASE 155 pounds final weight goal by 4/2
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