Sunday, October 18, 2009
Well, as most people on this site have said - "I've been over weight my entire life." Now at age 53, going to be 54 the first week of December, I got really good news from the Dr. I went to have all annual exams done & a few extra's because my sister just had to have stints put in to clear a blockage to her heart. I had a nuclear stress test done, as well as EKG, and sonagrams with die of my heart. Good results - no blockages, my vessals are all in good shape and are what they should be for someone my age. Also did pulmonary test, no COPD, asthma, or any other problems - the only thing he could find was overweight, and he thought that was what is causing me to be short of breath. He had a funny analygie (SP?), and that is, a guy goes into the auto shop and says, hey my truck's not running so well, it's really bumpy - and the mechanic tells him, well you are carrying a 2 ton load on a half ton chasis, that may be the problem, so goes with me, and I am ready to rid myself of some of that 2 ton load!
Saturday, June 06, 2009
I got so excited over the food, I took a picture of it. I did this for several reasons. It was a super good example of portion control, I measured the dressing (poppyseed-160 for 2 tbs), and I thought to myself, there is color on the plate - threw strayberries in with the salad.
I had a fruit, vegetable, and the correct portion of pasta and chicken, and IT WASN'T ONE OF THOSE FROZEN JOBBIES! I had created it all by myself!
So this is a Visual Reminder that it is possible to do it - you do it once, then again, then again, and pretty soon, it's a habit!X!@ @!!!!
Friday, May 22, 2009
FAST BREAK - STAGE 1:
When I started this trek - Feb, 2007, I was going at full speed . FB says, "But, as you well know, sprints leave you breathless and tired. Focus and preparation are everything at the beginning of any goal achievement journey (especially dieting). These skills take time and concentration to be effective."
In this Stage, you’re encouraged to adopt just three small Fast Break Goals for a reason – so you can stay focused. There’s an old saying that “he who chases two rabbits catches neither.” In other words, by going after too many goals at once, you’d probably end up doing all of them poorly, or not at all. ME: I DID NOT stay focused 100% of the time.
FB says: In a recent poll, we found that 67% of dieters start to lose momentum within just a couple of weeks or less. The first two weeks of a diet are so critical that the goal for now is success – any success – no matter how big or how small. Having one small goal each in nutrition, fitness, and motivation lets you focus enough to really do well.
In the beginning (nope this is not the Bible) - I did focus, and track my food, and I WAS successful. Wonder why I didn't keep on keeping on?
Two weeks is also a good time frame for focusing; any longer and attention may wander. At the same time, two weeks are long enough to help you get settled in and feel comfortable with your new goals and the site before picking up speed. It gives you a chance to learn before you need the knowledge. Take advantage of this prep time. I DID not continue with the 3 goals 100% of the time. Therefore, I lost, I gained, I lost, I gained.
At the start of the Fast Break Stage, you created calorie and nutritional goals, based on weight, time frame and activity levels. Meeting these goals will make or break your weight loss success. So why, during this Stage, do we encourage you not to worry too much about meeting those goals every day? 'Why do we just ask you to learn how to use the meal planner and nutrition tracker to keep tabs on your current eating habits?
THIS was a down fall of mine, give me an inch, I'll take the mile of food.
Again, it all comes back to starting small and practicing. Before you can fix the problem, it’s smart to know how bad the problem is. That means learning how to track this info every day without worrying about results. Simply being aware of what you’re eating is a huge step, and will likely lead to changed eating habits anyway. There will be plenty of time to meet your daily calorie goals in Stage 2: Healthy Diet Habits. Once you have a handle on what’s on your plate, you can concentrate on fixing it.
GOES ONTO SAY, "This can be an exciting, hopeful time. You may not be sure what to expect from your SparkDiet and you definitely don’t know what the future holds. One thing for certain is that you’re determined to make it happen and make it stick. This time will be different, you’ve decided. You will lose the weight and keep it off!"
That’s fantastic, positive energy! The best thing you can do for yourself right now is to build on that excitement. Take that determination and turn it into success and momentum that will last for weeks and months.
How do you do that? By easing into it and setting yourself up for success. By practicing your program and organizing your life. By being patient and not risking disappointment with sky-high expectations. Most of all, by enjoying yourself! A struggle is not enjoyable. Neither are needless pressure or hasty discouragement. You wouldn’t purposefully create these troubles if you could help it. Through the Fast Break, you can avoid them altogether.
You’re doing something great for yourself. Do everything you can to keep your outlook positive and your momentum pushing forward.
Thursday, May 21, 2009
Practice the "So Far" Technique
1. S is for Stop.
Whenever you're anxious, when you hate your thighs and you've just eaten dinner for four and your canary is sick and the obvious next step is to inhale a pie—freeze. Stop doing anything. If you're with other people, shout "Nature break!" and head to the bathroom. No one will ask why.
2. O is for Open.
The physiology of your fight-or-flight response is very tight: tight focus of the eyes, tightening of the muscles, short, tight breaths. Once you're alone and still, toggle over to your R & R nervous system by opening up. Widen your visual field by softening your eyes. Open your muscles by stretching. Open your lungs with deep breaths. Open your mouth in a luxurious yawn (no one yawns while fighting or fleeing).
3. F is for Forgive.
This is the most important step. Since you can't create a relaxation response while attacking and being attacked, you must forgive yourself, and your body, for all supposed imperfections. It helps to make lists of things you've done right (raising a healthy cat, posting on Facebook, not stealing many cars...) and ways your body has served you (letting you sing, laugh, hug, read...). Please, make such lists. Make them very long. You'll eventually reach self-forgiveness—however grudgingly—and the "calm observer" part of your brain will then be online.
4. A is for Accept.
If you've gotten to the point where you're able to forgive yourself, it's time to drop all resistance to things as they are right now. You don't have to love or sustain what's happening, you simply have to allow it to be as it is. You can live with that. Want proof? You are living with it. Breathe that in.
5. R is for Renew.
From a place of stillness, openness, forgiveness, and acceptance, you can renew your commitment to any eating plan you like. Go ahead, stay on the Key lime enema program—though I doubt you'll want to. Such diets are unnatural, like throwing that porpoise through a hoop. A relaxed porpoise often jumps for pure joy. A relaxed human eats healthy foods in healthy portions, and stays active because it's more fun than lethargy. The result? Healthy weight, with little effort. It's that simple.
Having written this, I feel a surge of fear. What if I fail myself and you? What if I start bingeing again and expand like an inflatable mattress? The anxiety tugs me toward the fresh brownies in the kitchen...but then I Stop. I Open up. I Forgive myself, Accept the moment, and Renew my commitment to my personal dietary rules (eat only what you truly enjoy, and truly enjoy whatever you eat). The appeal of brownies evaporates. Sure, I could eat the entire pile of them, though I'm not hungry. I could also pack my cheeks with 400 cotton balls. But why would I? It would be pointless, uncomfortable, and funny looking.
Anxiety diminished, I pick up a favorite book, stroke my dog's silky ears, and offer a small prayer of gratitude that peace talks are still prevailing over the war I once waged with my weight. So far, so good.
Wednesday, April 08, 2009
Today, I weighed myself, you know that "measurement" of progress. It's not good. I have read all of the stuff on Spark, I've done some of it, I've not exercised as I should. My food has been good on some days, and way over on others. I've got to "OWN" this, and make a change. I'm sailing on my first cruise this Monday, and I was going to be in "good" shape to take the cruise, but that did not happen.
So what does this teach me? To acknowledge my choices I made, and make better ones in the future. To make a plan, and be ready to go out and still make good choices. To listen to myself, and be ready to deal with the "HUNGRY" monster.
I have been up and down this road about 8 times now, and it's time for the scenery to change. That's my final conclusion, AND, it's going to take ME to change it.
Once again, I'll pick myself up, try harder, work harder, walk more, take on more exercising, and eat less calories. I'll keep doing this until my body changes, and I've lost the weight.
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