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.
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.
January 17, 2021 is a late for an end of the year reflection, but I guess I needed some time to process all that happened and is still happening. To say so much has changed for all of our lives in an understatement. I could write about loss in almost every aspect of my life. Covid-19 has been and continues to be shadow of death and despair the world over. I am wrestling with my feelings of loss for my country both politically and socially. Systematic racism has been revealed to me and it is something that I cannot “unsee” so I am doing the work for how to be an anti-racist.
“When we identify where our privilege intersects with somebody else’s oppression, we’ll find our opportunities to make real change.”
All the of the deep rooted problems of my nation are being laid bare for all to see this year, I can take some comfort that our society is one where that can happen. We are imperfect, and the work that comes next is to continue to try to “form a more perfect union” a goal which will not be attained in my lifetime but is one worth fighting for for the rest of my life. I do take some solace in knowing that violence, for any cause is not to be tolerated. No one is above the law and people who either incite or promulgate violence will be punished within the parameters of the law.
My health and wellness goals have taken a beating this year. Overwhelmed by the enormity of the challenges of these times, combined with the theft of my systems of support (in person WW meetings, and Spin classes) to maintain my health and weight loss have proved devastating. Community is an invaluable part of my success and I am still grieving the loss of that community but I am not the type of person to give up on a worthy cause. In this case, my health is the worthy cause here. I am dedicating myself to get back to goal.
I weighed myself yesterday and can now quantify the impact of my struggle in terms of black and white. I am working WW for all that it is worth. I am on the Purple Plan because I think it is still the best fit for me right now. The other action I took (with the full support of my husband, Dave) is I bought a Peloton. I can tell you that it is a real bonafide spin bike and I leave my workouts with that familiar sense of relief and wellbeing. It is a great stress reliever for me and I am very grateful to have one.
If I am to be completely honest, and this blog is a place for compete honesty or else what is the point? Not everything I lost was bad, and not everything I found was good this year. Maybe the lesson I am supposed to learn is that it is not really about what was lost or found, it is what remains. My resolve to be the best I can is what remains. Let’s promise to believe in ourselves and try to make the world a little brighter along the way. I will and I hope you will too.
A full week of being fully present on plan has come to a close. Forty-four SmartPoints are left over in my bank, and I am still full from dinner. Switching to #purple and eating whole foods is working for me. It has given me a welcome boost to help me get my head back in the game. Whatever path you are taking on your journey to better health, change it up from time to time because it really does help to keep it keep going.
Weigh in day is tomorrow so wish me luck. I’ll let you know what we discuss over our Zoom workshop.
Showing up in the face of adversity and putting in the work, and getting “it” done is the ideal. “It” can be so many things – passing a difficult test, getting the job you wanted, or achieving a health goal like weight loss. Those are the times when”it” is the thing that is hard to get but is something that you really want. Other times, “it” means doing something that you really don’t want to do at all, but you do for the sake of someone else. Maybe “it” is having the hard conversation with someone you love, or getting on an airplane even though you’re afraid of flying, or maybe “it” is losing weight because your health is important to the people who depend on you.
This is a weight loss blog, a dairy of my efforts to improve my health and make the most of the time I have left on the planet. For me, my “it’ is all about doing all that I can to help me to be healthy and to take control over my life. In a world that feels so out of control – I can do this one thing for me. That is the truth but so is this, I am doing this so I can remain healthy and be there for my loved ones the people who rely on me. Sometimes I am driven by this goal and I really want it in my heart. Sometimes I don’t want to deal with this goal, I want to hide from it because it scares me.
People often say things (especially nowadays) “Keep it simple” or “Don’t overthink it” but that only makes me feel worse! I am the kind of person who needs to understand why something is hard so I write to reflect and hopefully connect and build community. Even though I have such a deeply felt why, it has been monumentally difficult for me to stay engaged and on plan with WW since the pandemic began. But lately, as if a switch in my brain has been flipped it’s becoming easier to engage my healthy lifestyle again. Why? What changed?
I have come to grips with the reality that I am living during dangerous times, and being afraid does not make me safer. Experiencing my fear is not the “knock on wood” that wards off bad luck. I cannot do anything about COVID19, it is here to stay and it is a real threat to us all. What I can do is control my weight. Obesity puts me at an increased risk to developing a more severe case should I contract the virus. I have decided to show up and do whatever I can to be healthy.
Last night I got some news that threw me for a loop. The news itself is not so important for this post, but the emotional response that came with the news, matters a lot. Nervous energy, and running mental lists franticly started instantaneously filling my head, even though there was nothing I could do at 9:00 pm last night in my kitchen. I started pacing around and thought about the unopened ice cream in my freezer. But I really was not hungry, and ice cream was not going to help alleviate my stress, so I went to bed.
Pragmatism ruled the day and that made all the different. Thinking apart from the emotional response allowed me to be pragmatic. The unvarnished truth; my problems would not be solved, nor would my weight loss goal be helped by a “feel good” bowl of ice cream or the dessert hack of nonfat yogurt (which also flashed in my mind) deal with my current reality.
Now that I have had a good night’s sleep, I am reflecting on why yesterday’s response, in the face of uncertainty, yielded a clear path forward. Thanks to #COVID19, we’ve all been living in an “un-reality.” The world is not normal, it feels threatening to just leave the house. It makes sense my initial response has been to retreat to home, family, and safety. Food’s narrative that is interwoven throughout all of that.
The morning has come in more than one way for me. I feel like I have woken up and have a new perspective on things. I have been reminded that I have the ability to prioritize my weight loss goal. That, and my recent switch to purple is leaving me more satisfied and not feeling hungry helps to keep my cool. This new beginning, and feeling more confident is a welcome shift. I am very grateful for the change.
A strategy goes a long way for staying on plan. Dinner is by far the most difficult meal for me to manage. Planning what to eat, when to start cooking, while thinking about what everyone will or will not eat. It is pretty exhausting. I needed a simple strategy to help me get it done. Here is my three-step mantra:
Prep food for dinner ahead of time.
Start cooking / prep work at a consistent time.
Stick to my plan, if family members don’t want it, they’re on their own.
I am baking potatoes and plan to top them with chili that I cooked yesterday (made with 98% lean ground chicken). I am going to cook dinner at 5:30 pm. If my kids (my husband is easy and likes everything I make) don’t want it they are adults they can make something else. Just knowing this makes me feel like “I got this.”
Hope this helps you, and that you are having a great day on plan.