I am closing out a great week on plan. Of course, I hope I go down on the scale tomorrow but no matter what I’m happy with my progress. I did a lot for myself this week! My checklist really helped me tune into what was going on internally while reminding me of all the good habits I can lean into to feel great and lose some weight.
I made a point to practice mediation. I enjoyed it and it made me feel calm and helped me make better choices;
I took time to prepare and plate foods that I enjoy, and ate mindfully. I paired zero point foods and lower SmartPoint foods to keep my meals fresh.
These choices may seem small but they are potent. So if you’re feeling stuck pick one small change work on that and you’ll see one change leads to another. The better you feel about yourself the better a health and wellness journey will go.
I had to take a beat and pause so I could be more present for decision making today. Whether it was being very hungry and snacking on veggies instead of popcorn, or getting up when the alarm went off so I could get some activity, or even just reflecting on my WW Recovery Checklist – it all comes down to my resolve for weight loss success.
Having the self-control to think things through is an important step in a weight loss journey. I am thinking of it like this, it’s not that I’m saying “No” to tempting foods, it’s that I’m asking myself to consider the impact of my choices. Or, if I find myself in the kitchen, I’m making it a point to be intentional so I don’t go on autopilot. I think I’m at the point in my recovery plan where my healthy habits are taking over. My unhealthy habits are retreating. It’s a strange thing really, I can feel it happening. Transformational change happens the moment a person really believes that it’s possible.
So I did the thing that every WW member dreads when it hasn’t been a good week on plan – I weighed in. This is it, weighing in (even when it’s been a rough week) is part of the process. On the flip side, now I’ll know how great I did next week after it’s been a great week on plan. I’m not going into this empty handed. Great weeks on plan do not just happen – they are very intentional. So I created a tool to strengthen and monitor the healthy habits that enabled me to lose 93 pounds. It’s called, Getting to Goal WW Recovery Checklist. Since everyone likes FREE stuff, if you want a copy for yourself click here.
If you know me then, you know, I like research. As part of this tool, I explain what each habit is and provide links to articles and studies that bear out why these habits are important for weight loss success. It was a good exercise for me because doing this centered me and made me feel empowered. I really like to create tools and try them out. If I monitor these habits this week, I will learn what I’m doing well, and that information will help me to plan for what I really want – I want to be back to Lifetime status.
On a side note…
In keeping with my Superhero theme – my son thought of this one and I laughed out loud and thought well I have to make it:
It was a missed opportunity that I decided to not track on Tuesday. I think the lesson I’m taking from this week is that I’d rather know. Next time, I’m going to try to track even when I don’t want to. I can do it I know that I can.
I changed some of the language on my WW Recovery Checklist because I want to better capture my reflections so I can make more informed goals.
After attending my WW meeting this morning, I am left thinking about some important issues. Today’s conversation reminded me that even though I am healthy and fit, I still have a lot of issues to work out. This week has been a challenging one for me, and there were times when I didn’t track, weigh, and measure my food and that is concerning to me. Maybe that’s why the group’s discussion lead me and another member to talk about what it is like to feel a loss of control over the process. We talked about the fear of “gaining it all back” and (for me) the public shame that would accompany that if it were to happen.
Gaining back the weight is a common fate for so many of us. Here is the thing, I think one reason that may happen is because once the weight is off it feels as if the problem is solved. In reality, the problem that caused the weight gain is most certainly not “solved”. I know because I can see some patterns now that were more elusive to me in my past. Now I see that most times, when I start picking and eating food mindlessly, it’s usually a stress response. Sometimes, when I feel like I need some kind of external comfort I turn to food, it’s a conditioned response. A coping mechanism that provides some relief in the short term but in the long term really hurts me. To some of you these insights may not seem like big revelations; however, they are for me personally. That’s what matters.
Weight loss and maintaining it is really difficult. Some days are harder than others. I tell you this because I don’t want anyone reading these posts to think I’ve got this all figured out. I don’t want anyone thinking it’s easy for me, or that I have the benefit of some special talent for this. It’s not that I have some kind of secret that I can sell. I write these posts to inspire myself and hopefully anyone else who decides to read them.
So here comes the inspirational part of my post for today. There is so much we can do to help ourselves be successful, we have a lot of power. Accessing this power in times of need comes down to three simple steps:
Take a beat to engage self-awareness over what is happening in the moment allowing yourself to become mindful of your actions, thoughts, and feelings. Think of it as being a quiet observer.
Then take aim and be strategic by executing control over something. Select one thing to say yes or no to and see how that makes you feel. Be thoughtful and present be mindful.
Win, lose, or draw make a choice. It doesn’t really matter if the choice you make is good for your weight loss efforts or hinders them. The point here is that by acting mindfully you are waking yourself up to a making an informed choice.
The word mindful is key to this recovery plan but it is not synonymous with success. The function here is to uncover what you’re doing so you can think about why the behavior is happening.