I lost 1 pound this week! This is a huge accomplishment and I am happy to be heading back towards Lifetime status. Any challenge in life is meant to change us. So I have to ask myself, What are you learning on your way back to goal? This what I’m thinking about:
No matter how great I am doing, I will never be done with this, and I need to expect struggle as well as success along the way.
Lasting weight loss stems from healthy food choices, regular activity, and a growth mindset believing I can learn and change.
There is no one “right way” to do this well and I can work on being flexible because how I do it will change over time.
Workshop gave me a lot to think about today. Many people shared about dealing with all the parties, holiday visits, and cookie swaps. We celebrated each other as we shared the choices we made, so we remained on plan:
Grilled chicken instead of a hamburger
Eating at home prior to the party so she’s not famished.
An apple instead of ice cream.
Some grapes instead of cookies.
Drinking water instead of wine.
I could understand it if when other people read this list they might be thinking, “Oh that’s so sad. These people are missing out on the fun.” Untrue. I say amazing! These people had fun, and made intentional choices so they may accomplish their goals. That is to be admired not pitied. It also would be just fine if someone decided to eat cookies instead of grapes. WW is teaching us how to live our lives in the real world, lose weight, and be healthier. So keep at this, take some time to tinker with the program whether you’re “Green” “Blue” or “Purple” see what foods satisfy you. Be really interested in you and your progress. You can do it!
The holiday rush is in full fledged freak out mode. I find myself running around with a constant mild hum of anxiety running beneath every decision. I do love this time of year, but it’s also stressful. I have to regroup tomorrow and see where I stand in terms of gifts, and making arrangements for parties and family get togethers.
So it’s no wonder that between the holiday rush, work, and family I have been missing my spin classes. I’ve been staying up too late working and so I have to cancel because I just can’t do it all on three or four hours of sleep. The next challenge I’m going to take on once my Sugar-Free Challenge is done is bedtime routines and regular activity.
I combine bedtime and activity because I really can’t have one without the other. I think creating a challenge to keep it consistent is really going to help me get through this beautiful albeit stressful time of year. Speaking of which tomorrow is my weigh-in day and I”m hoping for a positive outcome. I really did my best this week. I’m proud of my efforts and even if I don’t get a good number on the scale I hope I’ll be satisfied with what I did accomplish.
Sometimes I feel like I need to be further along than I am. I feel like I’m working really hard at my weight loss goals and I wonder if my results are as good as they could be on the scale. Then, I feel as though I deserve to be closer to my goal. I call this a stall. The motor isn’t running and I’m just sitting there in negativity.
Sometimes I feel like I have this weight loss journey all figured out. I am in the zone, and that I”m doing everything perfectly right. I feel myself changing and I am getting great results. It almost feels effortless. When that happens I feel powerful and strong on this journey. I am picking up speed and there is no turning back. I call this momentum.
I’ve come to expect both of these situations on my journey. If I know that they are both part of the process I don’t have to worry about losing one or finding myself in the other. It’s just all part of it – I’m learning more each day. In many ways I am grateful for this journey because I am coming to know myself better and better.
This post is dedicated to anyone who is struggling to hold on to their weight loss journey. I know how you feel. I know how scary it can be when you feel the good habits you’ve worked so hard to establish start to wane and fade. There is a palpable fear that slowly the weight gain will start again. That’s an awful way to feel, and if you’re there right now, believe this, you’re not alone.
Open up your perspective and think back on your journey. There is an ebb and flow for living a healthier lifestyle. If you’re new to this journey, know a healthy lifestyle requires a lot energy so don’t give up yet. Hang on. If you just hang on you will make it through this hard spot. In the meantime, try not to waste your precious energy on fear, disappointment, or stress. Even if you’re unsure on the inside, be brave on the outside.
This is hard but I can do this. Say that over and over and eventually you’ll believe it because it’s the truth.
If I were to go back and reread my posts I would see my whole journey laid out in front of me up to this point. Through this process of daily blogging, II have learned, and continue to learn so much about myself. I have learned:
how to recognize external hunger from internal hunger.
that tracking my food each day helps me stay accountable.
weighing and measuring my portions helps me maintain control.
I need supportive in person and virtual communities to help me.
sleep is very important for weight loss and I need to work on this.
I enjoy activity, it makes me feel good physically and mentally.
writing helps me to sort through this process and organize myself.
my beliefs are very powerful and shape my outcomes.
I like to cook new recipes, and eat good food.
weight loss is difficult and yet it can be done.
What’s next for me as I continue down this path? I don’t know, lately I’ve been hungry but I’m also still on antibiotics and I think that may have something to do with it. I have had a very good week on plan. The only areas I need to improve are activity, and sleep. I need to get more of both! I hope you are having good experiences and are feeling confident. If you are not, don’t beat yourself up, just start over. More tomorrow.
I was a little hungry at certain points in the day today. I did have a nice selection of good healthy snacks and that was helpful. I brought vegetable sticks, grapes, and halos. Then when I came home I actually had to have a bowl of Corn Flakes with 1/4 cup fat free milk. I know because I weighed and measured my portions.
For me, this is what life-long weight loss looks like.
On Friday, during professional development, I used a quote from one of my favorite educator/authors, Vicki Vinton to spark some discussion:
If we’re serious about helping students become independent readers who seek to understand through their own agency, we have to be willing to release responsibility before we’re absolutely sure they can do it on their own.”
One insightful teacher said, “This is so true. It’s kind of like teaching your kid to drive. You have to let them go even though you’re not really sure they can do it yet.” My featured image is actually from yesterday. My son was driving. Fear smothers growth, and while it’s difficult to give up control it’s really essential.
I started thinking about control in terms of my weight loss journey. There really is a give and take. I am learning how to face that it’s not possible for me to control every single thing and to be ok with that. Yesterday, I went over my SmartPoints balance and even though that wasn’t the plan it’s still ok. I had pizza for lunch and went to the movies and then I ate some popcorn and that did it. Life is going to happen along the way and that means some spontaneous decision making will follow. That is why WW gives us those extra points. If I had pulled myself back from indulging in those moments this journey will become too stringent for me. I had fun going out with my sister for lunch, I enjoyed being at the movies with my husband. In those moments food was part of the experiences. Maybe another day I would have eaten a salad at the restaurant or maybe the movie popcorn wouldn’t have appealed to me. Maybe, but I wanted pizza and popcorn yesterday. And that’s ok.
So many of us are just so hard on ourselves. I know I’ve made up rules like, I am going to rollover four SmartPoints for the next week each day. Then if for some reason or another that doesn’t happen and I feel so defeated. Even though, I generally use kind words to myself and forgive my own failures and appreciate my own stores of resilience – negativity can still seep in.
When I think about control I really also have to think about choice. My choices do reveal my sense of control. I decided what I would or would not do yesterday. I did that, it wasn’t the food taking over. For me (and please this is just from my own lived experiences) having a history of being significantly overweight comes with some feeling of guilt and shame. It’s my sad sad truth and I have to deal with that. Yesterday, I used 10 extra SmartPoints by the close of the day, and none of those points were used on sugar by the way – so “Day 4” did go as planned. Letting go of my fear that I’m failing at this, is a huge victory. Even after all this time I’m still learning this lesson.
Saturday is my day to get in touch with my WW community. I know I will learn new information, and benefit from listening to others as they share their experiences. The insights I gain help me throughout my week, and remind me that I am not alone. Sometimes, I leave with an idea that I want to write about, right away. Here are some quotes from my meeting:
“Journey deviations make me lose my mind.”
“Sometimes I’ll ask myself, do I really need this? And, I will say no, but then I eat it anyway.”
“When I go to someone’s house, I’ll bring desserts that I don’t enjoy.”
“I realized I had to stop drinking wine because it was effecting my weight loss. It’s not just the wine, it’s the cheese that came with it.”
“While I was losing the weight, I had to come to understand that I was afraid of succeeding. What happens after goal?”
In a world full of hype, “messaging”, and image it is just such a relief to be in a room full of people who are generous, honest, present, reflective, and kind. Weight loss is hard enough, and I need backup if I’m going to live in that 17% of people who maintain their weight loss. To put that number into some perspective, 17% of the world’s population is from India. When I think about how big India is I think sure I can do this. However, I can’t say this enough, I am so grateful to part of my Saturday Morning WW community. You make me more than I’d be by myself.
Here are some tips that members shared today that will help you stay on plan as we head a little deeper into this holiday season.
Plan your plate with lean protein and zero SmartPoint foods in a balanced proportionate way.
Plan out zero SmartPoint foods throughout the day as part of snacks or meals.
Even though we don’t have to, it is a good idea to weigh and measure zero SmartPoint foods so that we get an idea of serving sizes.
Click on the documents for zero SmartPoint food options.
This was a strong week on plan for me, even though Sunday and Monday were a struggle. I pulled myself out of my rut with a simple challenge. No dessert or sweets for 14 days. I thought about how good I’d feel accomplishing a goal, and those thoughts have helped me to stay on track.
I bought candy for professional development and put it into little cheerful red bags. I really did want a piece of candy but I held onto my resolve and thought about how good it would be to write this post knowing I decided to say, “No.” What a powerful word “No” is. When I say “No” I am taking back control. Things are not just going to happen to me, I am going to decide what I will or will not put into my body. This is my gift to me.
Ever hear the expression “It’s been a bear of a day.” That sums up today. Insofar as my weight loss and wellness goals I am still on track. I made smart choices and I feel pretty great about that. I had brown rice, grilled chicken, broccoli, black beans, and Pico De Gallo. I am rolling over 4 SmartPoints, and life is pretty sweet on Green.
I had to stop at the grocery store after my unbelievably long day and buy candy for PD tomorrow. Yup, you heard me it’s expected and besides, just because I’m not eating candy doesn’t mean the world isn’t. It was kind of crazy when I picked up the bag of Hershey Miniatures when some actually fell into my hands! The bag was ripped and it was fate was mocking me, “Candy anyone?” All I could do was laugh and put the bag back down on the shelf. I got this.
Right now the sweet thing I’m doing is taking this time to write this post just for me. I am writing to honor my efforts. There is a lot of my life I can’t control but at least of I have right now. My belief that I can do this is my anchor. I can get back to Lifetime status, and continue to maintain my weight loss. I am tethered by my belief in me.
I hope you had a great day on plan, I hope you appreciate how amazing you are for taking your health and wellness goals. I’m cheering you on, keep going.