The topic of my WW meeting was to reflect on poor choices and hit the “rewind” button. Think back and pinpoint what would you do differently. Then “replay” the tape with the improved outcome. This is a strategy that gives us opportunities for to rehearse effective decision making. When practicing this strategy it’s important to do it from a kind stance. This is meant to be a strategy that encourages reflection and problem solving not self-loathing.
I shared this strategy because it’s a good idea, one I hadn’t thought of before, and maybe it can help someone. I plan on trying it when I find myself wishing I had made different choices. I will rewind my mind and find a better way whenever I need to, and I will be kind to myself. I will be careful to remember that it’s not one choice that makes or breaks this. It’s many choices over time.
Down another 2.2! Woo! Hoo! I just want to enjoy this moment. It feels good to see results when I’m putting in so much effort. Moments like these make me feel capable, and in control. For every positive there is a negative. Moments are funny because while the good ones seem to go so quickly, the hard ones seem enteral.
Sometimes a moment can seem like everything. The pull of wanting something can consume me, it’s like I want this… cookie, bread, pasta, or whatever it is and I lose perspective. My perspective becomes very narrow, and I think, I want it and that’s all there is. Then interior dialogue pipes up and begins to rationalize as if I’m playing, Let’s Make a Deal. Sometimes, the trajectory of a day lays in the balance of a single moment.
The Power of a Pause…
Learning how to pause, and think through a momentary craving or impulse is a big step on the journey. I believe learning how to do this is the work ahead of me now. While I’m not there yet, I am aware of the need to get there and that’s a good beginning.
Growing up is hard. As I think back to my emotional teenage years, I am grateful that I had such loving insightful parents. One memory came to mind as I was reading an article this morning. Teenage me had a huge argument with my mother, I sat in my messy room crying My dad came in my room and said, “Clean up your room, it will help put things into perspective.” He patted me on the shoulder and closed the door quietly behind him. Sure enough, as I picked up each piece of clothing strewn on the floor (dirty and clean alike) I began to feel lighter. Sniffling waned as I cleared off my vanity, putting away mascara, wiping down the mirror, hanging the blow dryer on the hook nestled into it side, and then capping the big white aerosol can of hairspray Halfway through I started feeling calmer and more centered. By the time I was done, I did feel better, dad was right.
This was a lesson I’ve kept with me my whole life. Cleaning up the chaos around me, helps me find the calm within me. Funny thing, decluttering your environment also happens to help with weight loss. I’m dong a deep dive this week into all the articles that helped me to develop my tool, WW Recovery Checklist.
Today, I’m thinking about the Prevention article, How Getting Organized Can Help You Lose Weight. Essentially, science agrees with my dad: organizing your environment helps to organize your mind. If we are faced with too many choices off the bat we can struggle to pick the best option. Decluttering the environment helps to make our options more readily available and that helps to put control back in our hands. Makes sense, doesn’t it?
The author, Joni Sweet, recommends starting with the refrigerator:
Getting organized is just the good strategy I need as I get ready to head back to school. As I took some time to clean my refrigerator I kept thinking, “I’m doing this for me. This is a way to be kind to myself.” I had a my candle burning, the cheerful music playing, and in the end a clean, well-organized refrigerator was not my only reward, I felt really good. I felt calm, centered, and cared for. This is one way to help myself lose weight and live my life in better health.
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.
If you are looking for a place to get a nice easy lunch that is SmartPoint friendly, Panera is a great option. The two for two lunch deal was only 5 SmartPoints. I had a cup of the Ten Vegetable Soup and 1/2 Asian Chicken Salad for 4 SmartPoints and an apple 0 SmartPoints. It really hit the spot and and left me feeling good.
I learned about, Mark Hyman who is part of the Cleveland Clinic, and his work dealing with healthy immune systems in a Facebook group, #dailyjounalprompts . Here is his talk if you want to check it out for yourself:
Molecules in motion they go the way our emotions do so chronic stress is so bad for us. Everyone know it has negative impacts on health. However, do you know about the immunology of joy? Joy improves health, and it’s easy to do. A gratitude journal – yielded these amazing results. The amount of touching that goes on makes us healthier – a hug has profound effects. This blows me away.
More fun facts – Rheumatoid arthritis – there is a genetic predisposition, so gene plus environment equals a result. However, it can be greatly influenced by diet: plant based diets, eating fish, it all has an impact! A meatless Monday – so easy. Activity – moving just a bit more it helps a lot. A common sense approach that sounds a lot like the WW program – it all makes sense to me.
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.
The stories I tell myself can either build me up or tear me down. I had an excellent day on plan. I kept my goal close to me and tracked everything I ate. I am in control and can do this (even though some times it’s very difficult). There are all kinds of true stories surrounding my weight loss journey – true stories of defeat and success. The story that is the most important is the one where I never ever give up. I am going to keep at this, for the rest of my life, because I want to live my life in the best health I can. I enjoy having energy, and the sense of confidence my weight loss has given me. I’m more confident because I feel more like I used to feel, before the weight gain, and that feeling makes the work that maintenance requires seem like a fair trade. I’m resilient I can dig deep and keep going because that is who I choose to be. That’s my story.
I’ll be the first to say that I am not perfect. The past three days have been awful on plan. Here is what I’ve been up to.
Tuesday: Deciding to eat very light because I overate yesterday (disaster)
Monday: Buying a a variety of foods (that worked until I was watching TV)
Sunday: Telling myself a story that I can make different choices (true but only if I take action)
Why did I let this happen? I don’t know if this is rational but I blame sugar. On Easter I ate a bunch of candy and cupcakes. I have not eaten that much sugar in a long time and I think it flipped a sugar switch in my brain and I lost it Now I feel bloated and uncomfortable.
How will I made tomorrow different? First day thinking. I am going to declare a “Do over!” and here are the steps I’m going to take:
Act as though it is my first day on WW it works if I work it.
I am not going to let myself get hungry. I will boomerang back to overeating if I do.
Mindful choices I am going to make thoughtful choices and eat without distraction.
Getting back on track after a holiday food blitz is easier when I have a nice variety of foods available. Here are some interesting and different foods I bought when I went food shopping:
Shishito peppers (awesome when grilled)
Fresh mozzarella cheese / fresh basil / tomoato
I am thinking about why I went so crazy yesterday with the food.. Maybe I’ve been falling into a food rut lately. I need to eat a variety of foods and when I really think about it, lately, I’ve been eating from a limited selection. So I figured some new food options would shake things up a little. Today I toasted some Naan. A full piece racks up some SmartPoints (SP) at 6 SP per piece (I had 1/2 of a piece for 3 SP) but it was delicious and so worth it. I think I made a good choice by balancing it off by having it with zero point turkey breast. The turkey was roasted in the oven and that was a change too.
I guess my final words to leave you with is to get some variety into your diet and to eat good food.