Tag: #weight loss

Be Curious!

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Chances are good, that if you are reading this blog, then you are interested in weight loss, and/or improving your health. Being part of a caring community makes such a difference because you know you’re not alone there are plenty of people like you. I always say this, but then something struck me during my WW meeting this morning, even though we are all on a weight loss journey, all of our experiences are so very different.

A friend next to me shared her struggles, and I could feel myself getting pulled into her story because it resonated so deeply. Her hardest meal of the day was dinner. Me too friend! But then as I listened I soon discovered my reasons are different. Dinner is a problem for me because during the workday, I make hundreds of decisions, and by the time dinner rolls around I have decision fatigue. I handle this by having a plan for dinner, Here I am sitting next to a friend who has the same problem yet my solution would be useless to her. We are the same but not the same.

Weight loss is a journey that is meant to teach us something important about ourselves. While it’s easy to relate and see yourself in others’ problems, what works for them may not work for you. What then? It may seem daunting but you need to think about yourself. A friendly way to begin is by being curious about one thing. Here are some ideas to start you off:

  1. How many nights do I eat dessert?
  2. How much sugar am I eating?
  3. How does my weight fluctuate from day to day?
  4. How can I apply what I’m learning about health/nutrition?
  5. How do I feel right before and right after a workout?
  6. How does mindful eating impact my hunger levels?
  7. How does the quality of my sleep impact motivation?
  8. How do my community/family/friends help or hinder me?
  9. What habits are or are not sticking?
  10. What would happen if I changed (…)?

Being self-aware unlocks so much of this process. Invest some time and do an inquiry into yourself. See what you learn, because there is no one in the world who is like you. You are unique and worthy of study – turn an “admiring lens” (Gravity Goldberg) on yourself and appreciate all that you are and all that you give back to the world.

A habit tracker is another great way to be curious about yourself.

A Little Imagination

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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.

Tracking Transparency

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How do you feel about writing down everything you eat? Have you ever done it? I have. When my healthy habits are ticking along under their own volition – it is somethingI do without even thinking about it. Meaning, it takes very little energy or thought to keep it going. Today’s WW meeting was all about how research says that people who track what they eat, lose weight.

“Honesty and transparency make you vulnerable. Be honest and transparent anyway.”

~ Mother Teresa.

I believe that research because I lived it. On December 22, 2018, I reached “Lifetime!” (click here to read all about it) Faithful, honest tracking is a big reason I acheived this. If you are reading this (and are not a member of WW) “Lifetime” is a term meaning you have maintained your goal weight for 6 weeks and now you no longer have to pay to be a member.

So if you’re serious about reaching your weight loss goals, here are some tips that can help you started with tracking:

  • Write down the food or beverage as you eat. If you wait until the end of the day you may not be as accurate.
  • Be specific when tracking. For example, if you have a snack of pretzels, note the amount (a good kitchen scale helps with this).
  • Get ready, this can be a tough one, cocktails count – track the booze it adds up.
  • Writing in a journal or blogging works just fine, or a smartphone app like WW or My Fitness Pal can support your efforts. These apps also offer lots of helpful information.

So join me! Get on the right track but tracking. We can do it.

Victory

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The word victory seems too big for turning down candy at professional development. It is hyperbole to use a word like that for such a small act. Victory is a special sort of word; one that sits high in the curio cabinet, bathed in the light waiting for “company” to arrive. To do something to earn such a word is to be admired. A rarified word that is meant for greatness, and not all meant for simply having some self-control during a work day.

Do you believe that? I really hope you don’t because weight loss is just plain old hard work for so many of us. And listen, if you turn down the candy bowl, or eat the lunch you pointed out and prepared instead of ordering out, and that makes you feel like a winner, I say, “Celebrate your victory!” It’s time to embrace these small acts because they add up and when you’re standing on the other side of “Goal!” with a big grin on your face it will certainly feel like VICTORY then.

Fun Fact: Werner Roth (a distant cousin) played alongside Pelé on the Cosmos and had a role in the soccer movie, Victory

A Clean Slate

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New Year’s offers us a clean slate, and is there anything more appealing than a clean slate? Just like that (as if in a snap) all of the mistakes of the past are discarded, and everything is brand-spanking-new. A well-constructed resolution is truly something to admire. As if it were frozen in time, or under glass like the constitution or something. Especially one that has to do with weight loss, it catches the imagination, a new year, and a new me. It invites the willing heart, “This year will be my year to reach goal.” I can hear myself whisper it as if it were a magic chant just as the ball drops. For that moment it is easy to believe that a resolution will remain potent long after the strike of twelve. It is a belief that is, in a word – unspoiled – it is perfect.

Here is a secret, perfection is an enemy to process. Losing weight is a process of letting go of unhealthy habits while embracing healthy ones. So, why romanticize perfection when it comes to weight loss? For one, the inner critic loves perfection because it is unattainable. The very idea of it offers up bountiful opportunities to pummel the fledgling habits that are, let’s face it, a lot of hard work to establish. Another reason for the allure of perfectionism is it requires no work on our part. It is a symptom of a fixed mindset if I can’t be perfect, then it can’t be done. Intellectually, it is easy to call this out as being irrational and dumb. Emotionally, it is another thing altogether. It is like wearing a scarlet WW across one’s chest. Yes, you failed and everyone knows it because you sure can’t hide weight gain.

Is it all that dreary as we approach our end to another orbit around the sun? Chin up buttercup. It’s going to be okay. The good news is, I’m not perfect, and neither are you. There have been some false starts, and sudden stops to my weight loss journey this year, but I still believe I can do this. And you know what else? I believe you can do it too. Just don’t expect it to be easy and you are halfway there. Surround yourself with some inspiration, and some positive people who can help you along the way. So cheers to 2023 and imperfection! We are better together, and together (with a lot of hard work and persistence) we can get this done.

Count Your Blessings

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Weight loss is not easy, and this is especially challenging during the holidays. Stress abounds all around us. For some, the holiday season is a magical time of year a backdrop for happy memories to unfold. For others, this time of year is a terrible struggle. As for the rest of us, the holidays are a mixed bag of highs and lows. Try to remember this, no matter where you are on that spectrum, kindness to each other helps to even our varied perspectives on this season of hope, peace, and joy.

I am not really tethered to my goals and I am reaching for what is convenient rather than what is a better choice on plan. I really want to get it together. Yesterday I wrote some goals that were not specific enough. So here is my redo:

  • I will track breakfast, lunch, and dinner
  • I will use the Peloton 3 days a week for a minimum of 20 minutes each time
  • I will continue to write daily posts and I promise to tell the truth

I’m doing this, not to stress myself out. Instead, I am doing it to help myself to recover. I love myself, and I want to be healthy. I want to feel good. I want to look good too. I have to believe that I can do it because I have a lot of people who depend on me and I want to be the best version of myself.

The Best Thing

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The best thing about a person’s day can be so many things. What’s the best thing to me, may seem insignificant to someone else. It really doesn’t matter what the “thing” is it matters that it is acknowledged. For me, the best thing was that I got right back on plan. I didn’t spiral into a binge, and I didn’t make the decision to put this goal of weight loss away on a shelf until after the holidays. That’s the best thing for me today.

Be Kind & Rewind…

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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.

Caught Up in the Moment…

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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.

Cleaning Up Chaos…

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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.

I used to watch sitcom reruns from the 1950’s & 1960’s as a kid this was a recurring theme.

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?

My dad used to come home with little gifts for me and this album was one of my favorites. As a kid I fell in love with the music (even commercials) of his generation.

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.

What’s next?

  • Clean and organize the counters
  • The freezer
  • Measure snacks that are readily available
  • Get on top of the laundry
  • Declutter Counters
  • Measure Snacks
  • Clean & fresh
  • Get rid of clothes that no longer fit.