Category: #Goals

Building Better Systems for Weight Loss

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Dinnertime was always a struggle for me because by the end of the day, I’m tired and I don’t want to make any more decisions. So, I’d either: make something convenient that was not so helpful on a weight loss journey; or, get takeout (also not helpful and too expensive). I knew that If my weight loss journey was going to be successful, I knew dinnertime was something that I’d have to overcome.

Strategy #9: Building Better Systems

I had to build a better system that would accommodate my needs. A couple of things I know about myself:

  1. I’m a planner. If I have a plan I will follow it.
  2. I need a variety of food. I don’t want to eat the same thing every night. I would quit tomorrow if I had to eat grilled chicken over salad every night.
  3. I need a little flexibility. If I have all the ingredients in the house for these recipes – I like the option of moving them around to suit my needs. Not everything is set in stone but there is enough structure so I don’t have to think too much.

Paprika helps me with every aspect of what I need to plan for dinner. I typically plan the beginning of each week (it’s nice because I can create grocery lists and export them on my Reminders). If I want to get SmartPoints values I use Weight Watchers or Skinny Girl, or sometimes I use the nutritional values to create a food.

Tonight is the last night for my planned dinners for the week. We are having Mexican Chicken, a Weight Watchers Recipe:

Mexican Chicken 2 Smart Points
3 SmartPoints

I’m not trying to sell you on using Paprika or joining Weight Watchers, because I can’t know what will work for you. Only you know yourself. Do a little inventory about what is not working for you. Consider why it’s not working. Then build a better system. Try it out, reflect, and tweak it as you go. I promise you can find the solutions you need and make meaningful actionable changes that make your life better.

Incentives & Expectations

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Having expectations is tricky. Weight loss doesn’t always play fair. One day weight can fluctuate by two pounds and other days weight can go down consistently like clockwork. So when I think to myself, “I should be at my goal weight by November.” I need to be a little cautious because a statement like that has the potential to turn a holistic process into a pass/fail situation.

Strategy #8 Be a Visionary

My weight loss journey is taking time to unfold. The way I perceive this time has a huge impact on my morale. I have a lot of weight to lose and it’s easy to get snagged in the day-to-day pitfalls of (very normal) weight fluctuation. Sometimes it helps A LOT to take a different perspective.

To be truly visionary we have to root our imagination in our concrete reality while simultaneously imagining possibilities beyond that reality.

Bell Hooks

I have expectations for my progress, and I think I need to have those, they are like a beacon to guide me. Otherwise, I think I’d get too comfortable with where I’m at. Lots of people look great to me, but say they struggle with the last leg of their journeys: “I only have 7 pounds to lose but I keep going back but I’m stuck.” This is when it helps me to be a visionary. I can keep tabs on how it’s going now with my sites set on my future success. Yes, success is a given when using this strategy. I have to believe that I can do it, if I don’t believe then I won’t make it, guaranteed.

A way to manifest that visionary stance is to go to the data to analyze what is in the past to plan for the future. It affords me a greater perspective, one that celebrates all the effort I have dedicated to this process:

Over the past 11 days (7/31/23 – 8/10/23) I have gained 3.6 pounds and have lost 5.1 pounds. That means I’m trending downward down 1.5 pounds overall. According to experts (take your pick: Centers for Disease Control, American Medical Association, The National Institute of Health), A healthy average weekly weight loss (that can be maintained over a lifetime) is said to be between 1-2 pounds per week. This all means I’m doing great and I’m on track to achieve my goal. Being a visionary means you can see what others cannot yet. If you’re going to be visionary about anything in life, I think starting with yourself is a great place to begin.

Doing the Work for Weight Loss

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There is a lot to be said for just doing the work of weight loss. Don’t overthink it, don’t agonize over negative self-talk, and don’t let little things distract you from the big picture – reaching your goal. Strong habits and systems alievate all of that worry and angst. I think that is my big takeaway after a few days of challenge.

I started teaching a four day a week elementary reading and math program. It is a terrific program, and I am already really so fond of my students. I am very happy I signed up and was selected to do this; however, the up front work of planning has been very time consuming. I was worried that this might be the “thing” to derail my systems and habits.

What I’ve come to realize it is that my systems and habits are the “thing” that saved me during a highly stressful time. Everything is so automatic now, I don’t have to think about what to do, I just do it. There are no decisions to make in the day-to-day, other than deciding what to eat or how to workout. The tracking of food and activitiy is embedded into what I do it requires no thought and little effort.

Here are some things that I’ve been doing all week:

  • I kept going and finished the work and I did not sacrifice my fitness goals
  • I took some time to eat foods that I had planned and made sure to keep hydrated.
  • I allowed myself to lean into my habits to help me stay on track during a stressful time.

I have written this before, but still I feel the need to write it again; I am grateful for my weight loss journey because it continues to teach me about myself.

Happiness is…

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I have systems that are working really well:

  1. Meal planning (especially dinner)
  2. Having the right tools e.g. food scale, water jug…
  3. Being part of a consistent, strong, and caring community
  4. Doing activities tht are both: fun, & make me feel stronger

My “why” for losing weight is being able to feel comfortable in my own skin. I want to feel like myself in any situation I find myself in. However, what good is feeling good in my own skin, if I am clueless as to who I really am? My weight loss journey is helping me to know myself better, and (for that) I am filled with gratitude.

Searching for what I need to learn in order to make my journey successful is as important to me as losing weight. An example would be how I needed to learn more about habits, so I read the books: The Power of Habit and Atomic Habits. Finding the information I needed to learn in order to help myself tapped into my personal sense of power.

You have power too; believe in yourself, and believe that you can do what needs to be done to reach your goals. Using your power to transform yourself either physically and/or mentally is an amazing way to live.

Maybe you’re reading this post and feel far away from its message of empowerment. if you’re “sort of” on a weight loss journey, sitting on the fence between belief or disbelief I hope you’ll cross over to believing. I believe in you, so let’s do this – together.

Making Lists

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Reflection is a critical thing to a weight loss journey, and having a community in which to share is invaluable. I know enough now, that I don’t want to go it alone because I think better in the company of others. Here are some reflections members shared today when thinking about what is working for them when it comes to losing weight:

  • “Setting small goals really helps to motivate me to keep going.” To this, I say, “Me too!”
  • “Weight Watchers meetings help because this is the only place where we can talk about this issue for an hour with people who get it.” I can only say, “Same!”
  • “Tracking my points, even when I am over, is helpful because I can make them up as the week goes on.” If you saw me at the meeting, you’d see me shaking my head, whispering”Agreed.”

With the good comes the bad. We also did some work exploring what isn’t helpful when pursuing weight loss:

  • “Letting myself get too hungry. When I get too hungry, I’m in danger of overeating.” (that was my reflection).
  • “Not planning ahead when going out with friends.” It’s so easy to fall into unhealthy eating and drinking patterns when going out socially. We have those behaviors ingrained and it’s easy to lose control.
  • “When I don’t consistently track what I’m eating.” Food journaling is the number one habit that successful weight loss revolves around. Not putting food into our trackers is just another way to kid ourselves. It’s like we don’t want to see it but it’s not at all helpful and it just hurts our efforts.

Making a list of helpful/unhelpful behaviors for weight loss is a great vehicle for reflection. It clarifies a plan of action so that we can all get a little closer to reaching our goals.

Follow Your Heart

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It has been an emotional few days. I am the kind of person who has unconsciously used food to soothe negative emotions like stress, fear, or sadness. Now that I am more self-aware of this misguided habit, I can say I have grown wiser about emotional eating. However, this wisdom does not help me with the pain I feel at this moment.

For better and for worse emotions are part of life. Maybe the best thing I can do is to name what I’m feeling. Right now, I am sad because I miss my son. He is living his life. He is happy, safe, and loved, and for all of this, I am (truly) grateful. This is helping me because now I see that it’s not just sadness I feel it’s also gratitude; but more than that it is love.

No Matter What

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The bravest thing we can do is to surrender to the understanding that love is our most powerful expression of self. All the fear, anxiety, and anger are really subordinate emotions there to protect us from rejection or disappointment. I think all these emotions are bundled up and intertwined like chains that keep us back from reaching our full potential.

It’s hard, to be honest about what made me gain back some of the weight that I lost. It would be lazy thinking to say, “It must be genetics.” Don’t misunderstand me, I’m certainly not diminishing the role of genetics, we are all built differently, and that is a good thing. There are so many ways to be beautiful, I don’t believe we were ever designed to look or be one way in this diverse world. Diversity is the vanguard of a healthier, more evolved, better planet. What I am saying, is that I know myself. I know when I feel more at home in my own skin. I feel physically stronger and mentally clearer when I am in control of my weight. Rediscovering this truth is both painful and beautiful. Painful, because I let that slip away; beautiful, because I have the wisdom to recognize it.

I think that maybe weight gain is just another layer of protection. Food can transport us back to happier times when (if we’re very lucky) to carefree days of youth, family, security, and traditions. The food we eat tells stories of our roots. So in that way, we can time travel back through eating. We can share our stories through food, food can even be an expression of love. Really, don’t you think it’s playing it safe to show or experience love through food? I’m not kidding myself, for me, I think all of that has to do with why I gained back weight – carrying the weight of the world literally on my back (and everywhere else).

This is a heavy thing, to say no matter what for the rest of my life, I am going to do all that I can to lead with love – even if that means I am rejected; even if I fail; even if it means love is not returned back to me. It’s not just about weight loss, it’s about becoming someone more evolved than I am today.

Vetting Habits for Weight Loss

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I encourage you to vet your habits to see if they are serving you well on your weight loss journey. It is a simple litmus test, long-lasting habits share three important qualities:

  1. Little Time
  2. Little Effort
  3. Have Close Proximity

To provide some context for this topic, here are three of the daily habits that are working well for me.

Successful Habit #1 Daily Weigh-In…

I weigh myself each morning: It takes a minute to do this. There is little effort I get on the scale and record my weight on my WW app. My scale is by the dining room table not far from where I pour my morning cup of coffee.

Successful Habit #2 Drink 64 oz Water

I space out drinking the water over time so it is easy to take sips throughout the day. My water bottle dries overnight next to the coffee machine so it is convenient to grab in the morning. (I’m noticing a pattern around coffee lol).

Successful Habit #3 Food Tracking

I use an app on my phone (the Weight Watchers App). I can scan bar codes, or type in items, it takes little time it is convenient, and my phone is always on hand.

All of these little habits are making weight loss happen for me. If it is working for me, chances are really good it will work for you. If your journey isn’t going so well, it could just mean some habits need tweaking. Weight gain is a complex issue and yet weight loss rests on having a network of simple habits.

Phone a Friend

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A friend sent me today’s cover image. She is traveling with her husband in their RV across the country. Driving on highways and local roads gives an intimate perspective of the land that air travel cannot give. They are experienced RVers who have done this every summer for many years. They know the ropes for how to pack, they can calculate how long it will take to get to their destination, and they know where to make reservations for the better campgrounds. They have an understanding of how this process works, and so they have clear expectations for what will happen along the way.

Knowing what to expect and having the capacity for doing what needs to be done, makes a successful journey possible. This thinking works for weight loss too. For so many of us, we know what to do to plan for successful weight loss, and yet we stop ourselves from actually taking the journey. Why? A reason might be because although we get close we never make it to the ultimate destination. Another reason might be that we reach the weight loss goal but can’t sustain it. Yet another reason may be that something significant changed in life, and now the systems to achieve a healthy lifestyle had to change.

Where are you on your weight loss journey right now? Maybe you’re all packed up and seeing the sights. Maybe you had to take a detour and are figuring out your new route. Maybe you took a pit stop and now your vehicle won’t start, you’ll need the tools to fix it. No matter where you are on your weight loss journey, please believe that you are the one who holds the keys. You are the only person who can decide what happens next to you.

When thinking about all the possible scenarios that could inhibit weight loss if you find yourself in the worst situation; like you’re stuck on the side of the road, your tire is flat and it’s raining... all is not lost. Sometimes, the best choice is to call in help from a friend. It’s true that this journey is one of self-reliance (only you can decide to take the trip) but it doesn’t mean you have to have all the answers. Sometimes the best thing you can do to get yourself moving again is to ask a friend for help.

Weight Loss in the Real World

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Someone said the most amazing thing this morning, “I’m eating pizza and beer and I’m still, losing weight.” That is the secret to making a lifelong change. No one should have to stop having fun or doing social things with friends just to lose weight. Issues with food are especially complicated because food is both necessary and social. I’m happy to say, as a member of WW I am really learning how to strike that balance.

When it comes to weight loss it’s easy to be overwhelmed, if you don’t have the right mindset and tools. When making decisions about how to lose weight, be sure to find a program that offers education about nutrition and the benefits of being active. Learning how to: counterbalance eating out, recipes, and meal planning, portion sizes, and understanding what macronutrients are and why they matter.

Not all calories are created equally – what a person eats is used by the body in different ways. A bowl of cereal may be as many calories as a slice of avocado toast, but the avocado toast will be more filling because of the macronutrients.

Celebrations Happen…

Today is a special day for my family. It is my 34th wedding anniversary and the 25th birthday of our twins. There will be eating out, there will be cake and a glass of wine. Looking back I know where I lost my perspective about food, stress and convenience were big factors that lead to weight gain for me. Thinking about the future, I am filled with gratitude for the people who support my weight loss efforts, and I hope these blogs are useful to you in yours.