Tag: Weight loss

Fine Tuning My Interoception Sense

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Yesterday was a curious day and I find myself thinking about it this morning. Here is what happened, after eating a good breakfast:

(Click the link, if you want to learn how to calculate smart points)

I was very satisfied for a really long time. I kept myself pretty busy throughout the day doing errands and such. I wasn’t aware of my hunger again until 3:00 p.m. I prepared another meal of foods to pick on – an orange, 1/3 cup of shelled pistachios, and a leftover meatloaf muffin. After eating I realized I was still hungry so I ate 7 tortilla chips, Yes, I could have had some vegetables or some other lower-point option but I didn’t feel like washing, peeling, or chopping.

At 6:30 dinnertime rolled around and I ordered a thin-crust pizza and salad with chicken. The restaurant had included that pizza dough bread. I had a small slice, of pizza (I should have weighed it) a lot of salad and a piece of bread. When I looked down at my plate, I realized, there was more food on my dish than I needed.

Connecting Body & Mind

I started this morning browsing the internet for information about hunger cues, and my search led me to a term I wasn’t familiar with: interoception. What did that mean? It turns out Interoception is one of our senses and it helps us understand and feel what’s going on inside the body. So if you feel your heart beating, or are hot or cold it is your Interoceptive sense at work…

Facinating!“Fascinating!” By the way, I am a big fan of Strange New Worlds check it out on Paramount Plus if you’re into Star Trek.

As it turns out this sense is what signals awareness of internal hunger cues. This makes me also think about mindful eating – it’s an attempt to get in touch with this sense. Great, I just need to fine-tune my interceptive hunger to eat more mindfully. Well, hold on, it’s not so simple,, there are 11 dimensions of interoceptive hunger that are highly idiosyncratic. So if I understand this, it means the perception of interoceptive hunger is contextual to each of us. It’s complex, and the researchers set out to answer the questions:

  1. Are hunger sensations multidimensional?
  2. If they are, how do people differ?
  3. Are such hunger reports reliable?  

This table shows how the study defines the multidimensional nature of interoceptive hunger. It looks like the feelings: of fatigue, irritability, or cold emptiness are moderate to strong indications of this sense:

https://www.frontiersin.org/articles/10.3389/fpsyg.2023.1148413/full

Another finding was having more beliefs about hunger, and forms of interoceptive hunger were associated with greater uncontrolled eating. Of those, two primary signals were people who had hunger factors of being fatigued or boared tended to eat uncontrollably. People who had greater restraint presented with feelings of cold emptiness. While emotional eaters presented with feelings of irritability. And of course, interoceptive hunger was more intense for the female participants of the study. This all makes sense to me.

I am a learner, and I read these studies because I think they start important conversations and discoveries. It could be that there might be practical implications for learning more about how interoceptive hunger develops.

Having this new learning in my back pocket is already coloring how I see the Hunger Scale l I created:

Hunger ScaleDownload

Now that I know more, I think this scale can help me be aware of interoceptive hunger. During the “Gentle Hunger” phase, my body’s signals are (likely) to be different than yours. The work, if you decide to do it is to identify how your interceptive hunger presents. For me, some signals I am going to pay more careful attention to growing feelings or physical symptoms of cold or emptiness, headache, bad breath, and abdomin noises.

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.

What’s Your Why?

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Today is the first day of the #MayChallenge and today’s mission is an important one: “Write your why…” I’m not sure how many times I have written this (but here goes again) a weight loss journey takes a whole lot of effort and care! I know, for sure, I’m not alone on this. Given that weight loss is so challenging for so many of us there has to be a good reason why anyone would want to take it on.

Before I tell you my why, I want to tell you a story first. I was having lunch with a close friend who is also losing weight. She told me that she and her husband went out to dinner with a few other couples the other night. Everyone was eating and drinking, and she was feeling left out of the fun. One of her friends said to her, “Don’t you think you should just enjoy your life? You’re older now, and you’ll never be the size you were when you were younger. Wouldn’t it be better just to be happy now, instead of being miserable and missing out?” After my friend told me her story, she asked me what I thought.

I imagined her feeling neglected at the dinner, and I said, “It depends on what you really want. If you want to lose weight then there is no reason you shouldn’t have that. If your extra weight isn’t impacting your health, and you are happy with how you feel about yourself insofar as your mobility, and appearance; then (if all those things are yes) maybe she is right.”

Knowing why weight loss matters to you is an essential thing. I know why I want to lose weight. My why helped me through the hardest part of this latest chapter of my weight loss journey, it helped me gather the energy to start the process again. Yes again… I got to goal and then Lifetime before COVID. After months of lockdown, without being able to go to Spin class, or being able to attend in-person Weight Watcher meetings, I slowly (and steadily) put on weight. Working from home was consuming, and food was a comfort during some scary times.

No, I didn’t put on all of my lost weight. However, I certainly gained way too much. In the aftermath of all of that, I could have given up on weight loss. I could have just accepted the fact that I would never be like I was when I was younger, and I could get along being “good enough” for my older self. The reason I didn’t is because I really understand why I am doing this. I am doing this for me. Life feels better when I’m healthier. I am happy with where I’m at right now, I have energy and I see myself progressing. I think at any stage in life, it is human nature to aspire to learn and grow. I don’t have to be at goal to be happy with myself. I’m happy right now because I know I already have everything I need to be successful.

As I end this post, I can’t help but think of Rose. She is a fellow member of my Weight Watcher community. How do I describe her, so you might know her a little bit? Rose is a mature stylish woman. She is so funny and pokes fun at us and herself. She is living her life on her own terms, challenging herself in ways that are both wise and inspiring. When I think about loving myself enough to do this, she comes to mind because she lives by example.

“If you can’t fly then run, if you can’t run then walk, if you can’t walk then crawl, but whatever you do you have to keep moving forward.”

–Martin Luther King Jr. 1960
may-challenge_-getting-to-goalDownload

Keep it Simple…

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Have you ever lost something spent hours looking for it? Then as an afterthought, not really expecting to find it, you open the junk drawer in the kitchen and there it is looking at you in the face. “Hi, I’ve been here all along just waiting for you.” That is where I’ve been. I’ve been looking for my motivation to keep going on this journey to better health and weight loss since the pandemic began. I think I finally found the right drawer, in the very last spot I could have looked; and now, I am ready to begin again.

Beginning again, is an extremely generous gift I am giving myself. I have to confess, I have gained weight since #COVID19 took away the supports that helped me to get where I was. No more in person #WW meetings with my Greenlawn Goal Setters. The community that held me and kept me going has been dismantled by corporate and even though there are virtual spaces to “see” each other, it is not the same. I miss being with my dear sister every Saturday, carpooling to Greenlawn be with our friends. I have always maintained that it is the sense of community that makes #WW a successful program for me. This is not the only loss, #COVID19 has also taken away the 5:15 am spin with my favorite instructor, Michelle. Now I do not get the physical release that helped me deal with stress, and give me the boost to take on the day. And just when it couldn’t be worse, worry has been my constant companion throughout this dark time our lives.

The match that lit this flame to my newly found motivation was that my hubby convinced me to buy a new Peloton. I don’t have it yet, but just knowing there is one being made for me and that it is on its way is enough to stoke my inner motivation.

Arrival Date January 8, 2021

I’ve missed you, readers. I’ve missed the woman I am when I write for you too. I have felt like a failure, like an imposter, over these months. So many starts and stops only to dissolve into defeat. I have to keep reminding myself that I am not a failure, I am not an imposter. I have to keep telling myself my own story, that I have done this once and I can do it again. It’s not like I’m starting completely over. I am still way ahead of where I once was. I am going to keep it simple. I’m going to track my food in my tracker, next week I’m going to weigh in at home, and I am going to get enough rest. And if you’ll have me, each day I am going to write you and let you know how it is going. I hope you are well, Let’s just believe in ourselves together that we can do this. Ok? More tomorrow.

Even When…

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By the time I got home from the city today, I was tired and hungry. This is not a winning combination. I made some poor choices, and am now regretting them. Regret is a reason to reflect. If I had tracked my choices while I was making them, I probably would have made better ones. My dad liked to say, “Kick yourself once, then let it go.” So, I’m starting over. I am drinking a big glass of water, washing my face, brushing my teeth, and going to bed.

All day learning at Columbia University Teachers College

Tomorrow, I’ll go to spin and start again. Even when I feel like I’m failing on my weight loss journey, I know that’s not true. Just being on the journey, investing in the thought, the planning, the ambition to change my life and make healthier choices is a marker of great success. This is not easy, and it’s a mistake to minimize that. However, I know I can accomplish difficult things. My choices today do not define me. They are a product of physical and emotional exhaustion.

More Not Less…

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After reflecting on my day, the topic for tonight’s post came with great clarity – weight loss requires more not less. A weight loss journey requires more energy and joy. It requires an abundance positivity over scarcity. The thing is, weight loss is often associated with sacrifice, depravation, and stringency, and that’s a shame. I’ve come to grips with the reality that my weight loss journey will go on for the rest of my life, and there is no way I could be successful if I lived my life with such harsh restrictions.

Embrace more of the good in life. Carve out spaces for the good stuff, be present and seize opportunities for more good times as they come your way. That was my attitude today.

More great food to enjoy…

  • Zuchini Salad 1 sp.
  • Chicken Breast 0 sp.
  • Quinoa peas, carrots 3sp

More chances to find beauty..

  • Summer rain
  • Sun & Rain
  • Clearing Skies
  • Sunset
  • Salmons & Blues
  • Melon Sky Over Canopy
  • Slick streets
  • Graceful Boughs
  • Steely Grey

More time enjoying life…

  • The Little Wilson Band
  • Dave & Me
  • Music in the Park

Sometimes food can be substituted for other things. It can suppress unwanted emotions, it can distract from loneliness, it can provide temporary energy when we really need sleep. The more present I become in my journey, the more I learn about myself. I hope you are reflecting, and learning as you go. You are totally unique, and are worthy admiration and love.

Self-Care Check In

Workshop Wisdom…

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Purposeful planning is what has been sticking with me all day. It was a topic of conversation this morning, and I think it’s a good subject for me to explore. Planning and control are a powerful combo. Knowing when and how to exercise control, and how to set up the environment to make weight loss goals doable is worth thinking about.

  • Sunrise, Bar Harbor Maine
  • Jordon Pond

My vacation away was a good example of how to exercise control. I made an intentional choice to embrace experiences as they happened. I didn’t want to restrict myself; so, I didn’t say “No” to blueberry pie and ice cream (Oh yum, if you head up to Maine have some). I didn’t really want to worry about Wifi connections and take myself out of experiences so I could track all the food I ate. I wasn’t distracted by that internal dialogue about food that can take such a toll. Instead, I decided to feel free to and to be out in the world. I was completely present. These choices don’t make me a failure, I think they made me wise. I experienced it all, and I had so much fun.

  • Two walks in one day! Sadie was in heaven.

Now, I’m home, and I have decided to totally embrace the plan in the same way that I was right before my trip. Before the trip, I had lost weight and felt like I had some momentum going. Now I feel ready to keep that going. I did gain this week, but not much and I’m fine with that. I am hoping I have a big loss next week, but either way, I’m good.

  • I was debating if I should get these, to keep on hand in the car, or at work. They are 4 sp. and may be helpful if I let too much time go by without eating. I don’t want to let myself get so hungry because that can derail my weight loss. However, looking into it a bit more, it turns out there are 23 grams of sugar, so that’s going to be a no go. Also, they are manufactured by MARS bars… it’s just another candy bar.

Purposeful planning has a lot to do with knowing yourself. An important question to ask, what do you need to be successful? Everything I need I can make happen:

  1. Buy a variety of foods that are prepped and ready to go.
  2. Keep a clean kitchen with easy access to containers and tools.
  3. Bedtime habits that ensure a good night’s sleep.
  4. Taking time to be active each day.
  5. Daily reflection or mediation that help keep me centered.

Think about how you can exercise control that gives you an advantage. Think about how you can take steps to implement some purposeful planning. This would be a very good start to achieve weight loss success. Think about who you are and what you really want. You are worth the work.

Back On Plan…

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Ok, so I did not make my goal for being on plan and still enjoying vacation. I ate whatever I wanted, and I did not track any of it. I even let vacation behaviors drift into my routines once I got home. Now I’m done with that. How do I know? I was active, tracked my food, and am writing this post. I’m going to weigh in tomorrow because as I’ve written in the past, it’s an important part of my process.

  • Jordon Pond,
  • Fresh Water Supply
  • More Information

Vacation was a lot of fun. I really needed to get away, and I’m grateful that we were able to make that happen this year. It’s not always true for us, and that is a sad truth. This blog is dedicated to health and wellness, and it’s really it’s so important to get leisure time with family and friends. Yet for many of us, it’s so hard to make this happen. Being outdoors impacts everything from lowering stress, to strengthening the immune system. Check this out:

– boosts the immune system
– lowers blood pressure
– reduces stress
– improves mood
– increases focus,
– accelerates recovery from surgery or illness
– increases energy level
– improves sleep

Read More: https://www.dec.ny.gov/lands/90720.html

I had some momentum before going away, and now I know I’ve gained this past week. I do feel strong and ready to get back on track. I know I need a plan to make my resolve take root. Here is my plan:

  1. Track all my food, weigh and measure my portion sizes.
  2. Eat mindfully and be present when making decisions about food.
  3. Get activity each day.
  4. Don’t hang out in close proximity to the kitchen.
  5. Name my feelings as I feel them.
  6. Go to workshops, participate, and get weighed.
  7. Stay hydrated.
  8. Look for beauty every day and try to capture it.
  9. Welcome and look for opportunities to be creative each day.
  10. Embrace bedtime routines/get at least six to seven hours of sleep.

This is my plan, if it helps you too that makes me very happy. I am back and ready to commit myself to my health and wellbeing. Sure, I could decide to feel badly that I have (without a doubt) gained weight this week. But I don’t. I am living my life, and that is not something to feel badly about. There is always room for improvement, and that is what the list is all about. Growing, learning, and loving myself.

  • Looking for puffins
  • It was a thrill to see humpback whales

I can do this, how about you? I hope you believe in yourself, and if you don’t I hope you talk to someone who does. Believing in yourself is a huge part of weight loss success. Think on that and make a plan. Share it with someone you care about. More tomorrow.

Roadtrip!

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We hit the road and are officially on vacation. Driving down ribbons of highways, my first impression of Maine is that it is very remote, wild, and beautiful.

I made some healthy food choices for the car ride, but blew all my SmartPoints on ice cream (that was totally worth it) later on.

  • Reading about how good for me broccoli is made it taste better.
  • Reading about how the Americans burned all their ships..

It wouldn’t be Maine without a nice lobster dinner. So we ate at a restaurant called C-Ray Lobster it is a family owned, roadside experience, and if you’re going to Bar Harbor, you’ll have a nice time and eat some delicious lobster!

I plan on doing whatever I want but holding myself accountable to tracking. I ended the day using 37 SmartPoints (29 of them was for the ice cream but again, so worth it). No pictures to share of that, but I’m sure we will go back.

Day One…

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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?