Saturday, April 14, 2012
There was a time when I was set on ditching the scale completely and no longer allowing it to affect my mood or self worth.
I've lately changed my thought process in regard to weighing. It's all about attitude. I have recently been able to get on the scale and use it as a tool, along with many others, to gauge my progress and troubleshoot problems. I used to weigh once a week at the same time on the same day and I only got on it once...whatever it said was the number, whether I liked it or not. That weekly number used to often sabotage my efforts. If I'd stuck to my plan all week long and the number stayed the same or went up, I'd feel so dissappointed and eat away my sorrow. Other times when I'd cheated far too many times and the number went down, I'd sometimes feel smug and think I could continue that behavior and still lose (which was never the case).
I was always against daily weighing, but I've changed my mind and now see some value in it. During the 17 Day Diet, I weighed myself daily during the first 17-day cycle because I was seeing a daily loss which kept me motivated to stick to it. I continued to weigh daily even when the loss slowed down (and even started to swing back and forth between the same 3 lbs.) because I found it interesting to see what effect my food choices and activities had on my weight. I've been treating it like a science project.
So I decided to really splurge and get a new scale. It's called EatSmart Precision GetFit Digital Body Fat Scale. The values this scale reports are:
* total weight
* % fat
* % water
* % muscle mass
* bone mass in lbs
I think that knowing all these factors gives a much clearer picture of what's going on inside as you work to reduce weight. If you decrease 5 lbs. of fat while increasing 5 lbs. of muscle the scale will show your weight staying the same. But as we all know, muscle takes up much less space than fat, reduces inches and clothing sizes, and just plain looks nicer.
It's valueable to know if your loss or gain is due to water loss or retention versus fat loss or fat gain.
Also, for women especially it's important to know if your bone mass has decreased as you age.
I ordered my scale this morning and got an email that it has already shipped and should arrive by next Friday or sooner. The scale also has a nice sleek and sturdy design and you don't have to kick a button to begin - you just step on. 475 people gave it 5 stars on amazon.
From now on, I will respect my scale and appreciate the data as helpful information and a source of motivation to keep me going in the right direction.
And no matter what the data is on the scale, I make a pledge to always accept and love myself unconditionally at any weight.
How do you feel about the scale?
Thursday, April 05, 2012
Since several weeks ago when I decided to abanden yet another diet, I've been doing fairly well with making healthier food choices.
This morning I ate one of my favorite breakfasts: saute'ing an assortment of fresh veggies (garlic, onion, carrots, broccoli, green & red bell peppers, mushrooms, sweet potato) in some vegetable broth and a bit of lite soy sauce plus a moderate amount of black beans. I wrap it up in a spinach tortilla. It's so filling and delicious!!! Kathy Freston was on Dr. Oz and I'm going to try one of her favorite breakfasts: cooked brown rice with chopped dates & almonds and a bit of agave nectar (I may substitute our raw honey). A healthy breakfast used to be a challenge for me, but no more! The healthy possibilities are endless.
I had TWO major victories yesteday. For one, I was in the grocery store and had 2 pints of Ben & Jerry's ice cream in the cart because they were on "sale" 2 for $7. Honestly, sometimes I go into a trance and forget about my goals in the grocery store. I've always suspected that there were subliminal messages in the music urging us to buy goodies, lol. This time, I won. After turning the corner, I did a complete U-turn and headed straight back to the freezer section and put them back. My thoughts were "who do you think you're kidding? Which do you want, this ice cream or to be slim and healthy?" I've learned that WILLPOWER MUST BEGIN AT THE SUPERMARKET. I have a little sign that's posted inside my kitchen food cabinet. It says "what goes inside me, goes inside you". If it's not in the house, it can't tempt me. One of my new rules is to allow myself to buy a really yummy dessert in a SINGLE SERVING, or have the dessert when I'm out. That teaches me to enjoy a moderate amount without guilt and keeps me from binging on it. Everything in moderation, including moderation. Not too much, not too little. Finding balance is the secret to all good things.
Also yesterday, I had some leftover canned pumpkin and was going to make our favorite pumpkin muffins (that include chocolate chips and a cream cheese filling). I was all set to make them; then I quickly changed my mind and instead made the dogs' favorite pumpkin treats with it. YEAH !!!!! WIN-WIN for everyone! I did end up making an angel food cake that we enjoyed with fresh strawberries and a bit of whipped cream but I think I saved a lot of fat and some calories by making that switch. That's what it's all about, isn't it? Subtle changes without deprivation!
When I think about it, yesterday was a typical day for me regarding my desire to eat sweetened or higher fat foods. It's still something that seems to follow me around daily. The difference now is that I think it through instead of going into automatic pilot. I remind myself of what matters most to my mature mind in the long run, not what my child-like mind thinks matters in this instant.
My journey towards health is a work in progress, and I still have my stumbles. But instead of gritting my teeth and punishing myself with dieting rules and dieting tools, I am working to understand my actions and self correct with love and understanding. I know I'm finally on the right track because it feels right. I'm tuning inside myself more and I'm letting go of the need to be perfect...or at least my ego's definition of perfect. It occurred to me lately that up until now, I've always felt confusion and anxiety in regard to what diet to follow, what I should eat and how much, etc. Then I would feel shame whenever I failed. But when you're connected to your higher self and with the Source of all things, there is only clarity. When you operate out of love and gratitude, then the right choices come naturally. Subtle changes occur, and over time you suddently realize how much your thinking and actions have changed drastically and there's no more returning to what once was.
Friday, March 30, 2012
Steve Siebold (fatloser.com) says: "If you're fat, it's all your fault". I LOVE that guy and his no-nonsence mental toughness coaching!!!
The good news about taking responsibility is that it means I'm in control and I have all the power to change things.
Honestly, the way I have sabotaged myself in the past it's like I have felt like I don't deserve to be slim and healthy. Whenever I would get compliments, I would start to feel uncomfortable and immediately backslide into bad habits and regain weight. It took 3 times in a row of doing that to finally figure out what I was doing.
I think I'm finally ready to grab the brass ring!!!
I feel like I'm in a really good place right now. I'm feeling comfortable enough with myself that there's no pressure to take pounds off in a hurry; and yet, I'm still far enough from my goal that I am motivated to keep working hard to do my very best each day.
My plan is simple and straighforward and something I know I can sustain on-going.
1) Choose healthy = add more fresh veggies, especially a large salad and/or steamed greens and/or cruciferous veggies every day....making sure to have a wide variety of different types and colors each day + fresh fruit + whole grains + beans & legumes + moderate amounts of seeds & nuts. Meals are mostly an assortment of salads, stir fries (without oil - in vegetable broth), hearty soups & stews, smoothies, whole grain & veggie casseroles, fresh fruit sorbet for dessert.
I start my morning with a glass of hot water with fresh lemon. I drink 2-3 cups of naturally decaffinated green tea each day. I drink water throughout the day because I like clear fresh water and it helps keep me from confusing hunger with thirst, but I don't obsess about it or count how many glasses I have.
I don't focus on what I'm removing; however, by adding more wholesome foods into my daily food plans, I hope to naturally decrease all sugar, salt, white flour, unhealthy fats, and processed food.
No counting calories. No weighing or measuring out food. No food journal. No deprivation or feelings of toxic hunger cravings. Just filling, nutritious, satisfying foods. Over time, I hope to become re-acquainted with my true hunger signals. I had them as a child and through years of cycles of dieting/binging I lost it. I know I can reconnect with it again and it's all I need to stay slim forever.
2) Exercise daily because it's FUN !!!! I look forward to and enjoy my daily 5 mile walks and Zumba class 3 times a week.
I've added in 15 minutes of daily toning (T-Tapp Basic Workout) which I intend to increase over time to the 50 minute Total Workout. Adding muscles makes you look even slimmer than losing pounds because muscle takes up a lot less room than fat!
Muscle also increases metabolism. It takes more energy to maintain a muscle than fat.
Exercise is the easy part for me and I can sometimes overdo with it. However, making healthy eating choices is even more important to me than getting that extra workout in because I've learned that you cannot out-exercise a poor diet!!!
3) Keeping a positive attitude is the glue that holds it all together!!! It's something I have to make time to work on every single day.
That means taking time out each day to meditate - visualize how I want to look & feel - repeat positive affirmations - create a vision board - and review my goals several times during the day.
I have all the answers inside of me. I spent years and years chasing this elusive butterfly of happiness called "thinness". All the time, the secret was inside of me. It was there all the time, but now I know. I trust myself more than I trust what "they" (all the so-called weight loss experts) say.
So back to my first statement....It's my fault I got fat and it's going to be me who gets myself slim.
I'm not rushing myself, but I fully intend to meet my health goals by year's end. I know it's possible. I can see myself as I want to be.
It's gonna be so rewarding to be at my goal weight this coming winter....and for the first time in so many years I can't count....I won't have a goal to lose weight come December 31st!!!!
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