You know when you leave for your morning commute and all of a sudden, you find yourself at work, but can’t really pinpoint the ride that got you there? Commuting to work is a habit, and established habits require very little intellectual energy. The brain is remarkable, and is trying to conserve energy and habits fit that bill perfectly, they run on an automatic script.
Change is coming, albeit slower than I’d like, and it is undeniable that I am definitely building momentum for weight loss. How do I know? Here are the keystone habits that signal weight loss for me:
There are other habits that I need to put more effort into like tracking my meals more consistently, getting regular activity, and better quality sleep. The thing is to be patient with myself (firm, but patient) because as long as I believe I can do it – then I will be successful, it just takes some time to get there.
Mindfulness is often recommended to those of us who are on a weight loss journey. When I read about it, it makes sense – being present in the now, is better than just looking forward to the healthier version of yourself. I know that mindfulness helps, and yet I do struggle with it. Life is hectic and busy, and it is hard to break that rhythm and slow down. So I decided to practice mindfulness through writing. I have preserved an unremarkable evening. Just one of many from my home to yours.
Dusk Fading to Evening
Outside, the darkening sky envelops the front yard, the driveway, as the minivan slumbers under a moonless sky. Darkness is on the move like a black cat creeping up the brick walkway leading to the house. Inside the house, all is quiet. No TV, no games, no music, only the sounds of the keyboard – click, click, click. Meanwhile, the laundry is hung, the dishes are away, and my lunch is packed. The dog lays sleeping on her side, drawing long slow breaths her belly moving up and down. A small yelp, and flickering paws running in her deep dream state. I wonder what is giving her chase. I smile and think how good it is to have this moment right now. To be present in this moment, not looking to the future, or rehashing the day’s events, or remembering the long past. Now, is what matters most and for me, that is enough.
A twenty-two day streak, that is what I am on. I have been doing Noom, and it has been really helping me. I have lost 10 pounds of COVID weight. Plus, and maybe even more importantly, a cascade of healthy habits are taking root. Feeling good these days and I will happily take it. What kinds of habits?
Drinking more water (at least 8 glasses a day)
Preplanning menus for dinner (extremely helpful)
Working out on the Peloton more frequently (even before work)
Weighing and measuring my food (I have adjust well from points to calories)
Mindful eating (eating in the dining room and being more present)
Trying new recipes (they have been surprisingly good)
Engaging in my learning (Noom feels like a course and I do like to learn)
Keeping up with increasing step goals (they increase a little bit each day)
Recording my weight each morning (this is a big deal it is giving me insight)
Mediating before bed (making it part of a bedtime routine)
If you read my blog, then you know that many of these habits are ones I have written about in the past. It’s not like these habits are new, or earth shattering, but they do work. And, they work better in combination with each other. So just start, pick one thing focus on that, then add another. You can do this.
Where do you want to be one week from now? How about a month? What do envision for yourself by the time June rolls around? Creative Visualization is one way to center yourself around your weight loss goals. Imagining a positive outcome helps all of us stay on track. I like to think of it as writing a narrative for to inhabit. Why not write a positive script for your weight loss journey? Here is how to do it:
Close your eyes
Take a deep breath and picture yourself one day, one week, or one month from now. What about your situation is different? What is the same? How will you be different? How will you feel?
Picture yourself interacting with this new reality. You are not your circumstances, but your feelings about them change how you function within them.
If you imagine a better outcome for yourself, you may find that you end up living that reality. I think we are more powerful than we know. We have it within us to change our lives for the better.
I woke up happy. Saturday morning, a bright sky, the smell of coffee brewing wafted upstairs. And like a kid dressed in pajamas I went down the stairs filled with a sense of wellbeing and optimism for the day ahead. Appreciating happiness has to be part of the journey, because treating weight loss like a punishment is just no way to live. To do that, would be contrary to the heart of why it is worth all the struggle. Really, embarking on a weight loss journey, is like giving life a bear hug.
Act as if what you do makes a difference. It does.
So here is the challenge, make an intentional choice for happiness. It doesn’t have to be a big thing. Think of it as a way to honor all those who love you, and all those who have loved you. So what will it be? Sing along with a favorite song, call a friend and have some laughs, hit the beach and breathe it all in. Dance in the kitchen, hey it worked for my parents. Create some art, or music, and experience the creative process. Whatever it may be give yourself permission to experience it fully. Go ahead, be happy even if you are not where you want to be, it is enough just to be who you are right now.
Habits go underground. They either save us or betray us. Today the focus is on how to save ourselves by building positive habits. When it comes to losing weight the habits we keep show up in every way possible. When we have create a habit that builds up healthy food choices, a sense of control and physical health follow. Habits that increase activity may generate feelings of strength and confidence. If we center our efforts around building efficiency like prepping meals for the week, it becomes way easier to stay on track.
Take some time to take a closer look at all those habits that are running on auto-pilot. Are you drinking enough water? Are you sleeping well? Are you getting those steps in? Small attainable goals are friend to setting up better habits. Consider this, and then pick something that you want to improve upon. Weight loss takes a lot of time, focus on the things you can change right away, and momentum will follow. Anyway that is what I am thinking about tonight, I hope this helps and thanks for reading.
This not an earth shattering statement, but I need to say it just the same, losing weight and maintaining weight loss is hard. There are a trio of negative feelings that linger over me as I write this post. Disappointment, gaining weight during the pandemic and losing my focus on my health goals is the first. Sadness, is the second, I am mourning the loss of the WW community. I canceled my membership because they are closing all the centers in my area. It is the community, that was the thing made WW special. I can’t imagine why they would give that up. Anxiety, will I be able to do this again? It takes so much energy to accomplish this, do I have it in me to do it again?
Yes. For starters, there are a few things I need to remind myself about. I am not starting over, I have slid backwards but I’m still better off than I was when I began my journey the first time. I know what I need to do make this work for me, and having this knowledge is a huge asset. I have people who love me and who will support me as I go through this, and that is priceless. I still believe in me, I believe I can get to goal. I dowloaded Noom to keep me balanced and engaged. So far, I like it. I like the small goals I am setting. I know that goal setting is a friend to me in this process. I like the idea that all foods have a value and need to be counted. I think I want to establish a habit of a daily weigh in. The platform is sleek and easy to use, I can log my meals in advance so that will be helpful once spring break is over.
Are you with me? Whether you’ve been on a weight loss journey for a long time, or if you are just thinking about starting you are welcome here. Any step towards better health is s step in the right direction. We can do this together.
Today my husband picked up a belt he had repaired at our local shoe and leather repair shop. A simple act that resonates deeply with me, I love this. I love it because taking care of what you have is as important to me as making a goal for what you might want next. I love it because the owner of the shop possessed the skill to fix the belt. He had the knowledge and the tools to make the needed repair. It’s never too late to fix it.
Yesterday, I got to see my WW friends from the Greenlawn Moose Lodge. If you are a regular reader of my blog, then you know that I credit much of my weight loss success to my Saturday morning friends. Together we created a supportive community and we all felt better for being part of it. Saturday mornings have not been the same since COVID-19 became part of all our daily existence. A year later, and now we are finally planning to get together at an in-person meeting next Saturday at 8:15 am. I will let you know how it goes.
I don’t know if it’s the luck of the Irish or if I just needed a change, but I switched over from the Purple plan to the Green plan. I think it is helping me.. I like that WW offers some choice now, it feels like a more responsive program for weight loss. I have also had two great spin classes on my Peloton. I have started stretching after the class and I notice a huge difference in how I’m feeling. So if you are working out – don’t forget to stretch your body will thank you!
So how are you doing on your weight loss journey? If you have found yourself backsliding into old habits, and gaining weight, know you’re not alone. Do not be hard on yourself. You are amazing, there is no one else in the world like you and you deserve better. Losing weight is REALLY HARD to do and to maintain. I am not suggesting that ignoring it is any better. That won’t help either. So take stock, what can you do to honor your health and wellbeing? Find some people who will back you up – know that I am cheering you on as I do this work too. Take small consistent steps towards change and before you know it your healthy habits will come back strong. You have the tools and the knowledge to make change happen.
I live in a northeastern suburb and we can get some brutal winters. Not as bad as New England but bad enough. The great trade off for black ice, shoveling snow, and bitter cold winds whipping off the ocean is the thrill of getting a “snow day”. There is no better feeling than getting the call that the roads are “impassable for students, faculty, and staff’. It is like getting a free day unencumbered by an over scheduled life
Snow days used to be full of dressing kids for outside play, movies and popcorn, steaming hot coca, and art projects. I put my energy into making those days happy special times, for my family. Now snow days give me the chance to put my energy towards self-care. It is a day where I can refocus on my priorities and treat myself well. Today is one of those days, so how will I use my time? All of the items on this list, would make my life better:
Writing to center myself
Taking a Peloton class
Spend time with my hubby
Appreciate some beauty
Do some light cleaning
Cooking a new recipe compliments of: #journey.towards.health.ww
Reading for fun
Do some planning for work
Meditate and practice mindfulness
Writing this list has helped me to prioritize my health goals. Sure, maybe if I were more evolved I would not need a heavy snowfall to take time out for me. The truth is I’m not there yet, but I think just knowing this is a step in the right direction. If you’re like me, and need an excuse to take some time out for you, I suggest you try writing down a list of things that will help you to prioritize your health goals. For my type A friends, think of as a challenge or an assignment. Put it on your calendars and schedule it to make it happen.
In the meantime, I can look forward to six more weeks of winter and finding more opportunities to be be good to myself. I hope you are good to yourself too.
The truth is so many things in life are complicated. I think happiness is significantly decreased when the world is viewed through an oversimplified lens. Most times events in life are not only “good’ or “bad” they are deeply nuanced. So while a number on a scale is definitely gives the viewer concrete feedback; down one pound, or up one pound, that is just one small piece of a bigger story. To really appreciate the concrete feedback, in this case, the number on the scale and to help it to happen again, think on it a little more.
What happened this week that generated that result? Go through it point-by-point, this is the “how”. Then push yourself to think even higher, consider the “why”. Why motivates the actions taken (the how) and will generate a result, (the what). This is not to say that that knowing why you want to lose weight will guarantee weight loss each and every week! Sorry… it definitely will not. Our bodies do not work that way. We are not like Mystique who can transform into the shape she wants. I wish!
What I am telling you is that knowing why you want to lose weight lessens the importance of the stark glowing numbers on the scale good or bad. Why gives us power to motivate change, it is the reason to believe in ourselves even when weight loss is a challenge. Weight loss is certainly not limited to food. Weight loss begins in our minds.
The Right Tools Go a Long Way to Help
So I want to get better at cooking healthy meals and I want some added motivation to cook after a long day at work. For Christmas, Dave bought me these beautiful Caraway pots and pans! They finally arrived the other day, and I am shocked at how well they work. I knew it would be a better cooking experience but I did know how much better it would be! They offer “clean” cooking, need very little oil, medium to low heat on the stovetop, and are super easy to clean. The can go in and out the oven and can withstand up to 500 degrees. Trust me I did the research, check them out: https://www.carawayhome.com/