Wednesday, July 09, 2014
The myth is that successful people get all fired up & stay that way. At some point it comes down to handling the boredom of consistency. I have to fall in love with the process of eating healthy & exercising.
I already love working out almost every day. I found some exercises I totally love, that fit into my schedule. I am a gym rat! Because that is part of my identity, it's not hard to have all the gym-going behaviors:
1. I keep a packing list in my gym bag
2. I pack my gym bag the night before
3. I shop for new gum clothes
4. I make friends at the gym
A 2009 study showed that people who self-identify as healthy eaters were more likely to have nutritional knowledge and eat more fruits & vegetables. Identity leads to self-efficacy. www.ncbi.nlm.nih.gov/pubmed/19515684
My self-identity as a healthy eater:
1. I'm an excellent cook, I rarely eat out
2. I like to try new foods & recipes
3. I eat so much eggs, chicken & ground turkey, I ought to sprout feathers!
4. I eat dessert only once a week
5. I love spinach, it's my favorite vegetable
6. Fried foods don't agree with me, they sit on my stomach like lead
But I also have some self identity, well less than healthy
1. I have cheesecitement (excited about eating cheese)
2. I love chocolate
3. I put hot sauce on everything
4. I have a sweet tooth
I will focus on change these up, creating a new identity.
1. I'm good at remembering the calories of common foods I eat
2. I have a kitchen scale & weight my food
3. I don't like feeling stuffed full
4. I don't mind leaving food on my plate
5. I don't mind throwing out food
read more Identity-based habits jamesclear.com/identity-based-habits
Tuesday, July 08, 2014
After 5 weeks in a row of success on the scale, and getting down to 169, a milestone 40 pound loss, as well as moving from the obese BMI category to overweight, I've had 2 weeks of weight gain, and I'm up to 172. Three pounds may not seem like a big deal, but I feel my motivation slipping away. It's time to take myself in hand, call myself out, and experience a bit of tough love. I'm not talking fat shaming or harsh judgement. Just a gentle prodding in the right direction.
I had overwhelming motivation when I started my weight loss journey 4 years ago, because I was so unhappy with the way I looked, had no stamina, and hit a freak-out point of over 200 pounds. Mostly I was afraid of the obesity related diseases that my mother suffered, like diabetes, high blood pressure, and bad knees. I was approaching 50, another freak out point, because my dear mother died at 56, from cancer of the pancreas.
(pic of my ex, me & my mom)
This kind of "away from" motivation, the kind of pain that you want to run away from as fast as possible, is only temporary. It's good for the beginning of the weight loss journey. Some people find this pain in seeing a picture of themselves that they don't recognize or are disgusted by, an all-time-high on the scale, or bad news from the doctor. Nothing wrong with using this kind of motivation, if it gets you going down a healthy path in the beginning. But, the motivation to move away from pain is only temporary, because once I get to where I look & feel good, the motivation diminishes or goes away entirely. I settle for "good enough."
My final goal is to lose about another 31 pounds, to get down to 141, the top of the healthy BMI range for my height. But I feel so fit & have energy, I get complements on how I look, I'm in the lowest pants size in my closet, sometimes (because of the high occurrence of obesity in Illinois) I'm the thinnest woman in the room, and I'm no longer fear an early death or serious health problems. I wonder if it's just for vanity.
BMI ranges for 5'3"
Normal (108-141); Overweight (142-169) ; Obese (170-226)
Honestly, when I get closer to the normal BMI range, I'll check in with myself & make a final goal. I like the phrase "slim, fit and healthy." It takes the focus away from the scale. Although I certainly feel fit & healthy, I don't look or feel slim. To be slim, I would like to lose some of the lumpy, bumpy bits, especially my pouch and muffin top. I would really like to be in size 8 or smaller pants.
So, I'm looking for the motivation, the big "why," the reason I absolutely have to lose weight. I guess I still have some remnant of health related motivation, because I have knee & bunion pain, and losing weight would put less pressure on those joints. And my cholesterol levels were mildly high. I want to be healthy and fully mobile when I'm an old lady.
I'm not sure how to phrase this:
1. If I had a choice between being the weight I am now in 5 years, or being slim, I would choose slim. I do have that choice. And so what if I'm choosing to lose the last 31 pounds because of vanity, and the wish to be attractive? I think being attractive is great.
2. I think my future self would thank me for not settling for less.
3. Why should I settle for good enough, when I dream of being great?
"People often say that motivation doesn't last. Well, neither does bathing - that's why we recommend it daily."
Edited to add:
I have a new lunch-time workout buddy! We did Zumba Monday, Circuit Training today, and we have a date for Zumba tomorrow. She's a math professor at the university I work for. Her son works at Google, my son works for Yahoo, and we live close to each other, too.
Monday, July 07, 2014
Weigh in 171.8 (+1.2) Oh, sweeties, it's so hard not to be discouraged. Oh well, the scale can't dictate my mood.
My plan to make next week's weigh in better: take small healthy steps (drink enough water, eat every 2-3 hours, limit potions, and workout). Today, I packed a nice lunch to eat after Zumba class at lunch time.
Yesterday I did Zumba in the morning; in the afternoon, I was helping move 160 cinder blocks, about 35 lbs each. There were 5 of us moving them, so I don't know how many I actually loaded & unloaded. but it was a full body workout!
And my bunion is aching again. I didn't eat or drink low-sodium. I'll do better on that today.
"Success seems to be largely a matter of hanging on after others have let go."
- William Feather
Brooke gives herself some "tough love" brookenotonadiet.com/2014/07/07/call
Sunday, July 06, 2014
I lost 2 pounds of water weight overnight, just by lowering my sodium, drinking plenty of water, hot lemon water, and eating diuretic foods I enjoy anyway. (see yesterday's blog www.sparkpeople.com/mypage_public_jo
I woke up very thirsty! And my bunion doesn't ache. I don't love the hot lemon water, and I think that it's too acidic for teeth. So I'm leaving that off. Tomorrow is weigh in day. I hope all the excess water is gone by then.
I was planning to run this morning, but it's thunder showering, the rec center is closed, so I'll zumba at home. My kids may be a bit judgmental about how I dance, but who pays the rent?
See my Zumba YouTube list: www.sparkpeople.com/mypage_public_jo
Saturday, July 05, 2014
Water weight and bowel weight can cause HUGE weight fluctuations. Even though it's completely normal to wake up one morning and see the scale go up by as much as 5 lbs, I still freaked out! I started googling "how to lose water weight." I know, I know! I've been fighting this scale mentality for decades. I need to focus on the overall trend, not the day to day weight.
This weekend, I plan reducing my salt, drinking plenty of water, hot water with lemon juice, and food from this list of diuretic foods to help eliminate water retention:
I'm not going to eat anything completely disgusting! But this list of foods look fine & healthy to me. I'm also not going to do crazy stunts, like go in the sauna in a parka. I'm not going to take diuretic pills, or starve myself. Nothing harmful.
Can I take a moment here to complain about my bunion? That's the swelling of the big toe knuckle. My bunion has been hurting for a week. When I go to get my next cortisone shot in the knee, I'm going to ask the dr to take a look at my foot, too.
Yesterday, 4th of July, I was helping friends build, and someone got his thumb messed up in a table saw, and we had a trip to the ER. I'll save you grisly details. He'll be OK.
How did you celebrate 4th of July?
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