How do you reset after a setback? My weight gain this week did a number on my mindset and I’m having a hard time. If you decided to read this post, then you probably have an idea of the struggle that can accompany weight loss efforts. Seriously, sometimes weight loss can be so hard. I’m in the thick of it right now. Here are some feelings I’m having:
Shock and disappointment and a loss of control
Anger at results and/or at myself: emotional exhaustion
Fear of being a failure who gains back weight for all to see
Writing down these feelings brings me a sense of relief that is sort of remarkable. Writing feels so good because as I name these feelings I am gaining some perspective and a sense of control. That matters, it does because the most powerful words are the ones that I either tell myself or won’t say at all. So, what happens next?
What I decide to do right now, will shape my future. What kind of future do I want? One where I am healthy and confident. How do I get there? What’s the plan? Here is what I am going to do today:
Drink a lot of water, that will make me feel better.
Plan out what I am going to eat today:
Mixed berries, an egg, and a slice of toast (1 sp)
A glass of wine, grilled pork chop, baked potato w/2 tsp butter, spinach & mushrooms (12 sp)
Monitor hunger cues to direct when I eat.
Monitor emotions throughout the day, look for triggers.
Indulge in night time routines and go to bed by 10:30 pm.
That’s my plan readers, so please, send me your positive thoughts and I will send them back to you. There is no reason to do all this alone. I think sharing the experiences on the journey makes the trail easier to travel. So, let’s go now and find some joy in the journey again.
Never underestimate the power of changing a routine to break up an unwanted habit. My friend, a fellow WW member, shared her story and it really helped me today. She was stuck in an unhelpful routine. Each day when she came home from work, she would go straight into the kitchen and would eat more than she wanted. She disrupted this habit by going up to her bedroom, instead of going into the kitchen when she gets home from work. There, she would change her clothes, wash up, and decompress from the work day. This change helped her to feel more poised and in control so she would make better food choices.
I took a page from her book, and reenacted my night time routine. Once all the dishes were away and the counters were wiped down, I went up t my room and changed into pajamas, washed my face, brushed my teeth, and put on my night cream. I was careful to bring water upstairs with me. Now there would be no reason, to go downstairs and I removed the temptations for snacking.
We truly do learn better together. Thank you to my friend, Emily for being that helpful voice in my head tonight.
I am experiencing real challenge right now. I went up 3.2 pounds on the scale this week. This is the first significant setback I’ve had. There are reasons, I am on some medications right now, and I can’t go to the gym for spin class. That is a bummer. I know I’ve made good food choices, and knowing that, messes with my head. This must not be a very fun blog post to read.
Boo, hoo! I know, I know, I am just feeling sorry for myself. This too shall pass. The important thing is not to give up. So, I went up on the scale, I felt sorry for myself, and I didn’t have a great day. There have been, and will be all kind of days on this journey. As long as I keep writing the truth, keep a kind voice in my head, and keep working the program success will follow. I believe in me.
Some days are easier than others to find a sense of gratitude. There are days that present a challenge – if I’m not feeling well, it’s hard to feel grateful. If things don’t go the way I had hoped, it’s hard to find something to be grateful about. When I wish things were different – wishing for gratitude seems like a big reach.
It may sound hokey but this is when I need to find gratitude the most. As I think about today, I am grateful for:
Being open to the journey means that I am eager to find ways to participate in the process. I have been on this journey in earnest since September 2017, that is a very long time. How do I keep making this fresh? For one thing, I think it is very important maintain a “beginner’s mind”. I’ve written about this concept before. Having a beginner’s mind means lifting preconceptions about what to expect when approaching… well, anything. It is especially helpful, when it comes to weight loss, or maintenance.
So, how can I keep it fresh this week? I asked myself a question, What if I eat more whole foods? How would that impact my hunger levels? To answer that question, I’m experimenting with is eating more whole foods, and saving SmartPoints for dinner. I have been monitoring my hunger cues by setting my phone timer for 4 hours after I finish each meal. I am finding this challenge as helpful in the same way that giving up dessert was good for me last week.
In keeping with the theme of gratitude, today I am grateful for:
Physical Therapy (thank you, Dave you’re helping)
Fresh vegetables (colorful, cheerful, and satisfying)
Lemon juice (I know it’s weird but true lots of flavor 0 sp.)
I hope you are having a positive journey. I am on your side we can all reach our goals together.
Late spring rain (even though the sky is dreary it makes everything all around look so vibrant and green).
It was another good day on plan. My husband brought be home a Carvelite ice-cream (I guess that’s number four on the gratitude list). I have been rolling over SmartPoints for the last two days. I’m going to keep at this, I hope you do too.
I decided I’m going to keep counting days until I get back to goal. I did lose a pound this week, and that is very welcome news. I worked to recapture a beginner’s mind this week. Giving up dessert was a good way to get in touch with those feelings. Insofar as my mindset, gratitude is the word of the day. It’s easy to feel grateful when things are going good isn’t it? However, while it’s always good to be grateful, it’s even more important when times are tough. It is also easy to be grateful for the big things, like my children, my husband, my family, and my friends. I am deeply grateful – they are all the most important people in the world to me, I am so blessed to have these remarkable people in my life. Sometimes, it is important to recognize the less obvious sources that make me feel grateful. These are three small things I’m grateful for:
the way the sun comes through my dining room windows.
living in a small town close to the water.
being able to have this time to reflect and write.
So, yes I am grateful for the biggest blessings but I also don’t want forget the small ones too. I realize that to someone reading this post, it may sound strange to write about gratitude here (since this is a blog about weight loss and maintaining weight loss) but I guess the thing is anything that is difficult to do requires a lot of energy. Energy that comes from gratitude is better than energy that comes from struggle. I aspire to keep a grateful heart no matter what comes my way.
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.