Sunday, March 20, 2011
I have to admit, I'm pretty bummed. I haven't had a weigh-in recently, but when I was at the doctor's a few months ago, I'd gained back a lot of weight. I was (and still am) pretty disappointed in myself. I know a big source of my weight gain has been stress and anxiety. I felt pretty good in the months when I was able to lose weight, and now I don't feel that anymore, so it's much harder.
Still, I want to be able to overcome that and become healthier and re-lose some of that excess. I figure I just need to address some of the obstacles I face, and that will help me get back on track. So this is my basic plan.
1.) De-stress. I'm going to start writing in a journal again (actually I use my computer) because that helps me to clear my head. I place a lot of importance on therapy, and in addition to one-on-one, I've recently joined group therapy, which I think will be helpful. Staying organized and keeping my room clean also helps me feel less stressed.
2.) Re-evaluate my nutrition habits. It's always hard to me to cut back on carbs, but it's necessary for me to have more fruits and vegetables. I have to start thinking more about what my body needs than what my mind wants. I'm going to try to make an appointment with the nutritionist on campus, because I'd really like to talk with someone about what I should really be eating, and how much.
3.) Start exercising again. This one is tough, because I've always disliked exercise, but more than that, I often feel too "tired" or "stressed out" to do it. It's really more of my mind than my body that feels tired. I can't exercise every day, but I can plan on a few days each week. To get myself in the right mindset, I can plan enough time to do a stress-relief activity before exercising, like meditating for a few minutes, a quick journal entry, or a breathing exercise.
4.) Get motivated. No matter how much I want to get in shape, it's hard to stay motivated. At least once a week I'll look at motivational sayings, and if I see one I like, I'll write it on a post-it note and stick it in my room or on a notebook.
5.) Log on to SparkPeople more often. SparkPeople has a lot of good resources I can use, and I have fun browsing the website and earning points. Even if I'm having trouble, I'll log on to remind myself of what I'm trying to accomplish and that I'm not the only one trying to become healthier.
6.) Adjust my plan as needed. This is a basic plan, and I'll personally want to come up with something more specific, at least in my head, but I can't be afraid to change my routine or try something different. I have to figure out what works for me, and adapt to that.
So those are the main points of my plan:
5. SparkPeople (online resource)
So nothing ground-breaking, just some guidelines to help me stay on track. I really want to make a good effort this time and form good habits, not just stick to a diet that I turn on and off. Hopefully I can accomplish something good for myself.
Sunday, January 02, 2011
My final exams and final projects for school totally stressed me out this semester, and it was all downhill from there. The holiday meals started, cookies were baked, and I regressed- I basically unhinged my jaw and swallowed everything in sight. Recovery was slow because I was kind of depressed between Christmas and New Year's (for various reasons).
But yesterday I started getting organized for the new year, and I bought a new sketchbook and listened to my iPod. I felt so much better, I finally got back on the treadmill! It felt really good, too, and I slept really well last night.
Now I just need to eat healthier, too. For better or for worse, I've finished my Christmas candy, so there's no more temptation, and most of the cookies are gone. I need to go shopping at Aldi's, where I buy most of my healthy snacks.
The last time I checked, less than a week ago, I was still just under 200 lbs. I'll have to weigh myself again, but right now I'm more concerned about feeling better than what I weigh.
I'm really excited about getting back on track. I really want to work on getting my weight down, but my motivation that will keep me on track is just remembering how good it felt to be healthy. Plus, I'm not starting from scratch- I've already started losing weight since I put myself to the test in the summer. I just want to lose more now.
I'm thinking of trying a couple of other motivational strategies. When I buy my new calendar for the year, I'm thinking of putting a sticker on each date that I exercise. I'm also going to make a list to remind myself of healthy food I like to eat, so I don't overlook a healthy option when I'm not sure what to eat. (For example, I often forget we have egg substitute in the house. It's great to cook and eat on wheat toast for a snack or lunch.)
This is going to be a great year! I'm going to try to reach my target weight by 2012. :)
Wednesday, December 01, 2010
I fell out of routine for a while there. I got sucked into the semester, and got distracted by my schoolwork and activities- plus the stress pushed me into "Screw it, I NEED a doughnut!" thinking.
I wasn't doing too bad, though. About a month or so ago I weighed myself, and found I was down to 195.5 lbs- over 13 lbs lost in total! I couldn't believe I had actually been able to get that far. I was so happy. :) For the next few weeks I weighed myself occasionally, and was able to maintain my weight. I figured I'd get "back on track" with my weight loss plan once the semester was over and winter break had started.
Then Thanksgiving came- but it wasn't just Thanksgiving that did me in. I kept giving in to my cravings, and I knew I was going overboard. So I weighed myself a few days ago, and sure enough, I had gained back three pounds. 'There's no way I'm letting this get any further!,' I thought.
So the next day I started cutting back on calories again, eating just enough to keep me satisfied. And I walked on the treadmill for 30 minutes! I tend to sweat a lot, which is kind of gross, but it actually felt really good- because I know that's what 'healthy' feels like! I was afraid that when I finally had the chance to exercise at night, I'd be too tired or stressed out, but I had just enough energy to make it happen. Thanksgiving break really helped me de-stress from school, so I'm more relaxed, and that's where the energy comes from.
I went on the treadmill the next day, too, wanting to keep a steady pace up for my exercise routine. That was yesterday- so I've only been back on track for two days so far, but I'm hoping that if I keep it up, I can get close to 190 by Christmas. I know it's not all about the numbers, but that's what I'm focusing on since I can't see any big changes yet-although a few people have said they've noticed the difference!
At any rate, it feels good to be back in control again. :)
Friday, September 24, 2010
Wow, I am so relieved! It's definitely taken some time and effort to get my weight down to 200, a loss of 9 lbs., and I've gotten frustrated more than once. I got frustrated again when I went up a few pounds for no reason a few days later! (I later realized it had just been bloating. :P) But I was close to throwing in the towel yet again!
I didn't stray far, though- I still ate the same things, kept the portion sizes, only I would have an extra snack or another helping at dinner I didn't really need. Worst of all, I ate three donuts this week. (One would've been OK, but three? For me, that's a borderline donut addiction.) And exercise has been non-existent. I've missed it, though...I don't feel quite as good, and I don't sleep as well.
I finally realized today, if I'm going to get back on track, I should at least know where I'm at on the scale, so I know what I'm aiming for. To my great surprise and relief, I was at 198.5- I actually got under 200! I'm so happy because that's a benchmark for me, even though I didn't go very far yet-but far enough! And now I know that I lost (and am capable of losing) 10 whole pounds. :D
So now it's time for another new habit. I realized, reading about the tip for drinking water before meals, that I don't drink enough. Certainly not enough water. The liquids I drink now are 5 or 0 calories per serving, so I practically consider them water, but they aren't pure water. I think I'll start by drinking 8 or 16 oz. of water before meals, then I'll try to work in more water in the future as well.
And now it's time to start exercising again, and no more donuts! (Not for a long time, anyway.) The next time I hit a rut (because I probably will, at some point), at least I'll know I've cleared the first 10 pounds, and hopefully that will give me the motivation to keep going!
Monday, September 13, 2010
I'm convinced that I'm gaining better self-control over my eating habits, but there are some foods that are so addicting to me, I just can't keep them in the house.
Example; almond butter. Sure, a tablespoon never hurt anyone, and it's packed with protein. Heck, it's probably as healthy as having a small snack of almonds, since nothing else is added. But it's SO good. Then I think, one more couldn't hurt. Then by the end of the day, 1/4 or 1/2 of the jar is gone. (I had a similar experience a few years ago when I first tried Nutella. Yum!)
I've been conflicted about keeping other things out of the house, though, like Jello pudding cups or mousse cups. (They're both 100 calories, and the pudding comes in fat-free or sugar-free, and the mousse comes with 2.5 grams of fat, I forget how much sugar.) I wanted a low-cal "dessert" item in the house, because I get annoyed if I don't get some kind of sweet treat or chocolate from time to time.
The problem was, I was always tempted to have a second cup, and sometimes even a third, even when I wasn't hungry (although they aren't filling to begin with, really). It was the same problem I experienced with those dessert-flavored Yoplait yogurts when they first came out. They were too good to keep in the house.
I finally realized a few nights ago that what I'm doing now is as good a compromise as any. Lately we've had fruit popsicles and Kedem tea biscuits in the house (80 cal for a popsicle, 100 cal for 6 biscuits). At night, if I need something sweet, I'll have a popsicle or a serving of tea biscuits. Then, whenever I feel like it (about every 3-4 days, it varies) I'll stop by a store and get a 3 Muskateers bar that's under 200 cal, either the Truffle Crisp or the Dark Chocolate Mint.
I'm not entirely sure that's better, but I feel like it is. That way, I'm not constantly faced with the temptation to have yet another yogurt or pudding cup, and I get my chocolate fix from time to time, but not all the time.
I know everyone has their methods for dealing with temptation, but for now, this works for me!
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