Every week I learn so much as I listen to other WW members reflect on their journeys. I’m thinking about a reflection a member shared that really inspired me, she realized she was not truly following WW’s plan because she was being too rigid. She was not making allowances for special occasions, she had banned certain food choices, she was living her life as if she were on a diet. I was so inspire d by her realization and insight.
WW is a program that helps members reshape their relationship with food. In order to do that, we have to learn and grow. Now I’m wondering what my next big learning will be. I am tracking, I am cooking healthy food, I am packing my lunch, I am eating breakfast at home, I am meeting (and exceeding) my fitness goals. There are areas where I could improve. I could be more mindful, and I have to get snacking under control, and my tracking could be tighter, and bedtime continues to be a goal is to work on because I really think I need more sleep. I think it’s very important to pick one goal at a time. This week, I’m learning how to reflect rather than react. My goal is to think through my choices before I make them. I will stop, think, breathe, act. Just taking that minute to think things through would be a mighty accomplishment. Sometimes in the moment it’s difficult to exercise that kind of control. I think I’m going to make a sign and leave it out to remind me of what I want to do in the heat of a moment it may make a difference.
I’m glad I walked myself through my goal for this week. It’s only Monday, and I think it’s going to be a strong week for me. Of course I’d like a big number moving in the right direction on the scale, However, what I’m really after is a big insight for my own process for weight loss and better health. More tomorrow.
I wonder how many Day One’s I’ll have on this journey. I’m sorry that I’ve been absent from my blog for the past eight days. I went away for half that time to Vermont. I had so much fun, I was surrounded with my family and for the most part everything went smoothly.
I have strayed from the WW path over the past few days, and now it’s the day before my workshop and I’m feeling the pressure. I don’t really want to weigh in but I’m going to because I know I need to face it. No matter how long I’ve been on this journey I think it ( I ) will always be a work in progress. That is ok, I’ve made my peace with that. I would be a liar if I didn’t say that I’ve disappointed myself over the past few days in particular. I don’t even know why I’ve checked out. As I look back over the past few months I see lots of struggle. Strong starts and stops and I’ve had enough of that.
It is time for a new beginning (I know, some of you may be like… again?) but yes, again. It’s the starting over that matters, it’s the pick myself up and dust myself off that matters. I’m very imperfect and this is my thing I have to work on forever. Thank you, for coming along with me on my journey I do appreciate it – you help me. I hope I help you to keep going too. I think backup is a good thing especially when it’s so challenging to keep going. So say yes, to new beginnings with me. Ok?
I want to invite more creativity into my life, and I want to indulge some leisurely learning. So I decided to get some “stuff” to help me get started. I’m a big believer in surrounding myself with the stuff I need to get me going. So if I want to be more creative… get some stuff that will spark creativity:
I’m taking some pressure off and I’m going to try to take a break. I want to read, draw, and write.
Maybe by taking some of the pressure off, I’ll learn something new that can help me on my weight loss journey. I’ll let you know.
There is this little specialty shop in the village that sells infused vinegars and oils. The great thing about infused vinegar is that it adds a lot of flavor with 0 sp. and the olive oil is just 4 sp. for a tablespoon. Consider trying some, this is a little helpful tip that keeps things fresh.
Reflect on your week without sugar: What did you learn?
Friday, How Sweet It Is Seven Day No Sugar Challenge
As I reflect on this week, I believe this little challenge saved me. It helped me to get back on track by focusing on one thing, giving up desserts. I think the reason why this worked so well for me is that giving up desserts made me feel less hungry. I really hope I don’t feel frustrated if I don’t lose weight this week. I mean right now I feel empowered and have a great sense of personal satisfaction, and it would be awful if the numbers on the scale took that feeling away from me. I know, I know, I can’t let the numbers rule the day, no matter what it was a great week. I keep reminding myself, I’m doing this for me I am worth it. My hope is that you believe that your are worth it too.
Today we celebrated Easter and I did so eating anything I wanted. The day began with making Deviled Eggs out of our Easter Eggs. I know the irony is not lost on me either.
Then I picked on candy for a while. Which gave way to preparing dinner. It was a delicious dinner. We had scalloped potatoes, fresh ham, roasted carrots, and peas, crescent rolls for good measure.
Then we had bunny cupcakes for dessert. All very cute, sweet, and fun to eat. To say I overdid it is an understatement. Now, I’m sipping on ice water, and I have that “I ate too much” feeling.
Tomorrow is going to be an important day. Tomorrow is the day I leave the Easter eating in the past, and return to my healthy routines. I am scheduled for 9:30 am spin, and I think it’s going to be a little rough. I’m going to try to eat light and I’m already thinking I’m going to cut up veggies for a fresh vegetable platter to keep in the refrigerator. That’s the kind of helpful planning that helped me to lose and maintain a 93 pound weight loss.
As I sit here snacking on the vegetable sticks I didn’t eat from lunch, looking out my dining room window into the grey twilight I’m trying not to feel too overwhelmed. You see, I am trying to think about what is really important and what’s not so important. There are so many different kinds experiences both good and bad and I find that sometimes either kind can make me feel overwhelmed. That’s how I’m feeling right now,
I’m thinking about some big exciting professional goals. I have worked on a project for a long time, years. I have been rejected, dug in and tried again. I have worked tirelessly with the belief Ithat I have something unique to offer. Now it’s almost here, (I can’t announce it yet) and it’s a strange feeling, I’m thrilled and terrified at the same time. Sometimes standing out leaves you open to ridicule. I speak from experience because for one reason or another, since I was a kid to the woman I am today, I find myself always standing out and I feel the same uncertainty. But I keep going because I can’t let fear be my ruler.
I’m also thinking about a person who I thought was a friend to me. I really trusted this person and it turns out I made some misjudgments about her character. She really let me down. I always seem to assume the best about people and I know how gullible that sounds. A woman I knew once told me something about myself that really hit home, it struck me because she was so wise and at the time her words really startled me because I had not myself in this way before. She said, I lead with my heart and that can get me into trouble if I’m not careful. Now I find myself in a similar situation, and I am beginning to understand it and it makes me sad. I love the idea of leading with my heart but the thing is – leading with my heart leaves me so vulnerable all the time. But I keep going and I hope a little wiser because I can’t let sadness be my ruler.
I’m also thinking about the weekend, and how I need to take a breather. I work hard, I am very dedicated to my career. I have some big things coming up next week that are going to require a lot of care and attention. So even though it’s the weekend, there is so much work I still need to do. I’m feeling crumpled under the stress of it at the moment. It makes me feel anxious but I know if I just get started, schedule a little bit each day I will get it done. Letting it sit is what would make it worse. So I keep going because I can’t let anxiety be my ruler.
I’m thinking about weighing in tomorrow as I work to hold onto my last big goal (oh yeah, this is a weight loss blog I lost 93 pounds). I can celebrate that I am not burying my feelings with food. I rolled over 31 points this week. I achieved my fitness goal, and I remained mindful. For example, I elected to try a bit of cinnamon bread, I ate it and really appreciated how good it tasted. Then I tracked it and didn’t go back for more. I just let it be and was happy for the experience of eating that small piece. If I ate more, it would just be more of the same taste and then I’d feel bad because I most certainly would have exceeded my healthy eating zone. That’s what maintenance is – it’s a journey and I can’t let food my ruler.
Even though my situation is the same, I feel better. Thinking through my feelings and honoring them helps. I recommend it. I think most people know that significant weight gain is seldom about cookies, chips, or candy as much as it is about coping. I think I’m better than just coping I think I can be my own ruler who understands that feelings come and feeling go it’s up to me to do what’s best. I can do it, so can you.
I was in NYC today attending a conference at Columbia University. I was feeling so proud of being able to lead my colleagues through the subway system. Then, all of a sudden, on the way, I saw a second grader board the train. He was all by himself! That put some things into perspective for me. This was a big deal for me, but it was commonplace for him. I stood there in awe of this child doing his thing, off to school in the morning – it’s just another day in his life.
What is normal? Leading my colleagues on the subway was a big deal for me because I was stepping out of my comfort zone. Does my accomplishment mean less now that I saw a child doing the exact same thing? No, I don’t think so. I think the important take away here is that the most important thing is to keep growing and improving. My life isn’t a competition to be better than everyone else. It’s a challenge to be better than myself.
When it comes to weight loss, fitness, or health-related goals I think it’s very important to focus on everything that I’m doing to improve the quality of my life, while encouraging and supporting others in the same pursuit. There will always be other people who are healthier, more fit, and better informed than I currently am. I want to be part of what is good. If I make my journey a comparison to everyone else, I might be in danger of feeling inadequate instead of empowered. Maybe jealous instead of inspired and what a shame that would be. I’d be missing out on the best part being a witness to the accomplishments of others, admiring their strengths, and getting a glimpse of their stories.
Sipping on some water out of my brand new water bottle (more Christmas loot) I am feeling really good. The sun is shining and the skies are blue. It’s New Year’s Day and I am full of optimism.
I began my day with pancakes. It is very comforting to know that I can eat pancakes on WW and still lose weight. It would be pretty sad for me if pancakes were off the menu.
Yes, I do have to lose some weight even though I’m at Lifetime. I need to stay within a two-pound range of my goal weight if I’m going to continue to sit in a free seat. There are a few ways I can think about my current situation.
Old habits can be subtle and creep back in without realizing.
If I’m going to maintain my weight loss I will have to defend it.
Sometimes I will make bad choices.
Sometimes my resolve will win out.
My new habits are very powerful and I can decide what happens.
All of these statements describe me and what I’m going through every day. If weight loss was easy, obesity wouldn’t be an epidemic. It is an epidemic because according to a 2017 report published by the Centers for Disease Control (CDC) 70. 7% of Americans are either overweight or obese. This means being a healthy weight is now the minority.
Losing weight and living a healthy lifestyle is really difficult. Difficult because it’s so easy to make unhealthy food choices everywhere I go. It can be tiresome to be so aware of food. That’s one way to look at it. On the other hand, losing weight and living a healthy lifestyle is liberating. Liberating because it can be done. I’m living proof it can be done. I lost so much weight and I am now in a healthy weight zone.
Do you want to get at the heart of the matter? I’ve been reading a new book, Fierce Conversations and when I think about weight loss these are the questions that come to mind:
What is keeping you from achieving your weight loss goals? Write it down in one or two sentences.
What will happen to you if you don’t achieve your weight loss goals? Write down what is at stake for your future if you give up on this goal.
Answer the: How? When? Why? Where? weight gain started happening. Summarize this background information.
What have you tried so far? Either successful or unsuccessful. Write it down. Now you are ready to make a strategy for how to keep going.
Discussing weight loss is a tough thing to take on because it’s so personal. However, I look at it like this – I can always be honest with myself. I think the most important thing is to just think deeply about my current situation. In the book, it’s called “interrogating reality” and I sort of love that expression. I love it because it gives me permission to think objectively and critically about something I’m sensitive about – my weight.
I really hope this post helps you if you are looking for help that is. If you are in a good place, “Go you!” I mean it since this is a hard thing to do, if it’s going good then go with that.
As we roll into 2019 I wonder what this year will bring. This is what I am wishing for:
Continued success with my weight loss.
Good health – physically, emotionally, mentally.
To have a prosperous year.
Opportunities to learn and grow from.
New fabulous memories with family and friends.
Goals begin as wishes. Our actions breath life into them and that is how they become reality. If you are reading this and are wishing to transform your body and mind to better health here is how you begin:
Write down a why statement. Why do you want this?
Name what you are willing to do to make it happen.
Be kind to yourself – use kind words when thinking with your inner voice. Be sure to use your name as you consider your situation.
Enlist support from your family and friends you don’t have to do this alone.
Clean out your kitchen. Get rid of all the holiday leftovers and setup your spaces for success.
Happy New Year’s everyone. Let’s make 2019 a year to remember.
Learning to understand that some days won’t go as I planned is a constant lesson. Some days my resolve will be weaker than others. That is the way it goes. The important part is to keep going.
So if today was a great day on the journey – celebrate that feeling because that’s very good news to be happy about. If today was a difficult one give yourself a hug and say it’s ok, tomorrow is a new day.
Learning to change habits that have been set over time is not easy and they creep back in. Expect that will happen and then when it does know that you are the one who gets to decide what to do next. You can do this believe it.