Tag: Weight Loss Journey

It’s a Beautiful Day

Just WriteLeave a comment

The rain has come calling on this August day. Outside rainwater is collecting on the backyard furniture until it spurts off into tiny rivers. They rush into the grooves of the table, eventually gathering back together to form micro waterfalls that plummet and splash onto the pavers below. The sun is hidden from our view as if she has left on some exotic holiday. The grass and the leaves are a healthy dark green in sharp contrast to the grey cloudy sky. Outside the world is sighing with relief for this beautiful day.

Strategy #7: Shifting Perspective to Gratitude

Having a sense of gratitude for what is right here right now is one way to maintain a positive mindset during (and beyond) a weight loss journey. I keep a Gratitude Journal where I write five things I am grateful for every day. It keeps me grounded in positivity and turns off the negative critic in my head – I told you about her already, let’s not wake her up. This is something I am doing for myself, and I find it really helpful, you may too.

This journal is my cue to write 5 things I am grateful for.

Redesigning My Life for Weight Loss to Happen

Just WriteLeave a comment

Habits are a funny thing because they seem so obvious to everyone. When a behavior is repeated with a high degree of frequency over time it becomes a habit. If the behavior is easy to do and requires little effort or thought the more likely it is to become a long-lasting habit. It is all pretty basic. Some people rail against the idea of forming habits to lose weight because it all seems too Pavolov’s dogs, or rats chasing after cheese in a maze for them. I get that but here’s the truth. The truth is everyone already has habits even if they are not conscious of them.

A Day in a Life of a Weight Watcher

Here is a story I’ve heard before. A woman closes up her kitchen for the night and then sits in a favorite chair. She enjoys winding down her day by reading a book. After a while, a snack craving happens. She tries to ignore it but eventually succumbs getting up and going back into her kitchen, thinking to herself, “I closed the kitchen.” to make herself a snack. As she is doing it she may even be thinking, “I should not be having a snack. I’m not even that hungry.” Then she eats the snack (or snacks) as she reads her book. She has mixed feelings of reward and disappointment, chalking it all up to a lack of willpower. This happens night after night and is sabotaging her weight loss. The root cause is not a lack of willpower, this is an example of an unhelpful, unconscious, habit.

Strategy #4: Habits are Helpers

It’s easy to read along with this and say, well ok Captain Obvious. It’s obvious to us right now because we are not the ones experiencing the cravings, or anticipating the rewards that habits bring with them. I’ve been that woman, and I can tell you for sure, it wasn’t obvious to me. I know at least some of you reading right now are doing this same behavior too. So how do we get rid of unhelpful habits? We wake up to them and then we redesign our lives.

I was able to redesign my habits to get rid of snacking at night but I noticed I had not been reading. I love to read fiction, and I need to read nonfiction for work if I am going to stay abreast of the latest educational trends. So I redesigned my life with a helpful habit.

  1. I included reading for 20 minutes a night on my habit tracker.
  2. Each day I think about a convenient time to read for 20 minutes. Sometimes it’s during lunch, or in the evening, I like having flexibility.
  3. The reward comes from two things: checking off the habit on my tracker (because it’s a habit I want to create) and the act of reading itself.

Habits happen either way. Will you make them your friend or foe? I am telling you it’s not fate, you get to make that decision. If you master your habits you can get anything you really want. This is true for weight loss, and anything else. Think about this because I am telling you are your greatest resource if you know how to tap into your power.

habit-tracker-getting-to-goalDownload

If you’d like to purchase this habit tracker go to my Amazon List

Making Lists

Just Write4 Comments

Reflection is a critical thing to a weight loss journey, and having a community in which to share is invaluable. I know enough now, that I don’t want to go it alone because I think better in the company of others. Here are some reflections members shared today when thinking about what is working for them when it comes to losing weight:

  • “Setting small goals really helps to motivate me to keep going.” To this, I say, “Me too!”
  • “Weight Watchers meetings help because this is the only place where we can talk about this issue for an hour with people who get it.” I can only say, “Same!”
  • “Tracking my points, even when I am over, is helpful because I can make them up as the week goes on.” If you saw me at the meeting, you’d see me shaking my head, whispering”Agreed.”

With the good comes the bad. We also did some work exploring what isn’t helpful when pursuing weight loss:

  • “Letting myself get too hungry. When I get too hungry, I’m in danger of overeating.” (that was my reflection).
  • “Not planning ahead when going out with friends.” It’s so easy to fall into unhealthy eating and drinking patterns when going out socially. We have those behaviors ingrained and it’s easy to lose control.
  • “When I don’t consistently track what I’m eating.” Food journaling is the number one habit that successful weight loss revolves around. Not putting food into our trackers is just another way to kid ourselves. It’s like we don’t want to see it but it’s not at all helpful and it just hurts our efforts.

Making a list of helpful/unhelpful behaviors for weight loss is a great vehicle for reflection. It clarifies a plan of action so that we can all get a little closer to reaching our goals.

Love is the Answer

Just Write2 Comments

Most people have trouble losing weight. The most obvious reasons are: it takes a lot of time, a lot of effort, and consistent motivation to make it happen. Sometimes it’s not hard to stay in control (I’m in touch with healthy habits, and I feel good about where I am on the journey), and then other times it can seem doggedly difficult. Maybe I look at a picture and think, “Ugh… am I even making any progress?” True story, I felt that way just this afternoon.

There can be weeks of steady improvement followed by days of struggle. It is as though there is an on/off switch inside my head. Right now the switch is on for healthy living, but past experiences have taught me not to take that for granted. Something is nagging me I keep returning to these questions: “What changed?” How did I get back on track, and how did I lose the resolve from last time?” I really do like how I feel when I’m in check with healthy living, and yet (just like turning off a switch) falling out of step with these habits can happen in a snap.

Why? I think the change (for better or worse) hinges on subtle cues that activate behavioral responses. Today’s unflattering picture is a good example. On one hand, it might trigger me to drop my healthy habits, “Ugh.. might as well eat ice cream.” The other scenario might be, “Wow, it’s a good thing I am working on myself, keep going.” But really both scenarios are examples of negative self-talk. That is something to pay attention to and to work on.

The saddest part about this is when my family looked at the picture they said, “Look you have a genuine smile, you look really pretty.” When they see me, they just feel love. All of the anxiety and vanity tied up in needing to lose weight can cloud all perspective. Now that I think about it this post isn’t really about being fearful that I’ll lose my healthy habits. This post isn’t about me feeling upset with my physical appearance. Those are distractions, my weight loss journey is about so much more than habits, anxiety, and vanity. This is a journey to learn how to love myself for who I am right now, and to strive to evolve to be more today than I was yesterday.

Phone a Friend

Just Write2 Comments

A friend sent me today’s cover image. She is traveling with her husband in their RV across the country. Driving on highways and local roads gives an intimate perspective of the land that air travel cannot give. They are experienced RVers who have done this every summer for many years. They know the ropes for how to pack, they can calculate how long it will take to get to their destination, and they know where to make reservations for the better campgrounds. They have an understanding of how this process works, and so they have clear expectations for what will happen along the way.

Knowing what to expect and having the capacity for doing what needs to be done, makes a successful journey possible. This thinking works for weight loss too. For so many of us, we know what to do to plan for successful weight loss, and yet we stop ourselves from actually taking the journey. Why? A reason might be because although we get close we never make it to the ultimate destination. Another reason might be that we reach the weight loss goal but can’t sustain it. Yet another reason may be that something significant changed in life, and now the systems to achieve a healthy lifestyle had to change.

Where are you on your weight loss journey right now? Maybe you’re all packed up and seeing the sights. Maybe you had to take a detour and are figuring out your new route. Maybe you took a pit stop and now your vehicle won’t start, you’ll need the tools to fix it. No matter where you are on your weight loss journey, please believe that you are the one who holds the keys. You are the only person who can decide what happens next to you.

When thinking about all the possible scenarios that could inhibit weight loss if you find yourself in the worst situation; like you’re stuck on the side of the road, your tire is flat and it’s raining... all is not lost. Sometimes, the best choice is to call in help from a friend. It’s true that this journey is one of self-reliance (only you can decide to take the trip) but it doesn’t mean you have to have all the answers. Sometimes the best thing you can do to get yourself moving again is to ask a friend for help.

Weight Loss in the Real World

Just Write4 Comments

Someone said the most amazing thing this morning, “I’m eating pizza and beer and I’m still, losing weight.” That is the secret to making a lifelong change. No one should have to stop having fun or doing social things with friends just to lose weight. Issues with food are especially complicated because food is both necessary and social. I’m happy to say, as a member of WW I am really learning how to strike that balance.

When it comes to weight loss it’s easy to be overwhelmed, if you don’t have the right mindset and tools. When making decisions about how to lose weight, be sure to find a program that offers education about nutrition and the benefits of being active. Learning how to: counterbalance eating out, recipes, and meal planning, portion sizes, and understanding what macronutrients are and why they matter.

Not all calories are created equally – what a person eats is used by the body in different ways. A bowl of cereal may be as many calories as a slice of avocado toast, but the avocado toast will be more filling because of the macronutrients.

Celebrations Happen…

Today is a special day for my family. It is my 34th wedding anniversary and the 25th birthday of our twins. There will be eating out, there will be cake and a glass of wine. Looking back I know where I lost my perspective about food, stress and convenience were big factors that lead to weight gain for me. Thinking about the future, I am filled with gratitude for the people who support my weight loss efforts, and I hope these blogs are useful to you in yours.

Changes

Just WriteLeave a comment

Here is a moment from my day to celebrate. Instead of ordering out with the girls, I ate the lunch I packed from home. The great part is that I didn’t feel as though I missed out on anything. I really enjoyed eating with my friends, and I still stayed on track. There have been times when it wouldn’t go this way. I felt good because my health and wellness journey is important to me. I want to make a positive impact on my life and it’s working. I feel better, even if sometimes it’s difficult, I am proud of myself for maintaining my resolve.

may-challenge_-getting-to-goalDownload

Take a Breather

Just WriteLeave a comment

Satisfaction can come from many sources. Yesterday’s, mission was to search for beauty in nature. Today, the mission was to breathe deeply for one minute. These two challenges seem to dovetail perfectly.

may-challenge_-getting-to-goalDownload

High Utility Habits

Just Write2 Comments

Do you have a junk drawer at your house? A drawer is a drawer that you allow yourself to just throw in whatever you want without any organization whatsoever. The only requirement is that the drawer can close. Out of sight out of mind. Until the tape is needed, or the little scale (don’t judge I do own two scales the little one is more precise with grams than the big one). The dog brush that untangles knots is there, right next to scented tartlets…

Some things are useless – like expired coupons or expo markers when there is no whiteboard in my kitchen. Some things are high utility objects, things I use every day like the tape, or pens you see in there. I think I have a condition that I always need office supplies on hand – but that’s a topic for another time.

In some ways, the habits I’m trying to cultivate are similar to this collection of stuff I hide away in my kitchen. Some habits are high utility – like tracking and movement goals. If I make those habits more accessible I am going to be more likely to lose weight. Others like meditation and bedtime routines are nice (and very good for me) but are not as likely to make or break my week when it comes to shedding weight.

Planning out dinners is a high utility habit
Weighing & Measuring is a high utility habit
A variety of foods helps
Making meals at home is a high utility habit
Helpful put in nutricial information is easier than adding recipes on the WW app

So what habits are you trying to cultivate? As you think about it consider which ones are the most important – the ones you want to have on hand because they really make a difference.

Thanks for reading, and if you feel like it -leave a message, and let me know what you are thinking about.

A Little Imagination

Just Write1 Comment

I went for a walk today with my husband and our pup Sadie. It was cold and sunny, a welcome change from the soggy (unseasonably warm) grey weather of late. Along the way, we passed the telltale signs of post-holiday remains: condensed boxes tied neatly at the curb, a perfectly shaped Christmas tree rolled on its side, and houses stripped bare of their colorful lights. Then all of a sudden a splash of whimsy

Hello Mr. Narwhal

I just love a holdout. It sparked a little joy and optimism inside me like if you just look around you’ll find something special in the ordinary. Something that captures the imagination… I think it is very important to flex the imagination while trying to achieve any big goal. Especially when progress can be slow; as it sometimes is when it comes to weight loss. Think of it this way, imagination is the intellectual gift we give to ourselves. It is not something that is only reserved for artists, poets, and musicians. To imagine is to be human – it is innate to who we are and sustains us when the going gets tough.

Today has been a good day on plan. I hit my water goal, I am within my points, cooking dinner I planned out my meals for the week, and I had a very rigorous workout this morning followed by this leisurely walk that inspired this post. All of these tiny little goals knit together to form a strong foundation for my future success. No, I’m not perfect, as you can see by looking at my habit tracker… but the transformation to daily healthy habits is underway. I got this and if you believe it – so do you.