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I faltered, but I'm back on my feet

Wednesday, April 28, 2010

So my March kinda went down the toilet--my already serious back/leg pain got a whole lot worse. To make a long story short, it got a whole lot better toward the end of March, and I'm back.

With 9 days or so of successfully tracking my nutrition here, I feel comfortable posting that I'm back on the good wagon again. I'm in a Fit Camp now, to boot, and have a shiny new gym membership.

I planned a week's worth of meals that ended up lasting well into two weeks, which I'm happy about.

Things are improving and I have every reason to stay on this track. I'm reviewing what made my previous health kicks successful and what made them ultimately fail, hoping to really establish the good habits and jettison the bad ones this time.

Here are a few:

Previous Failure-triggers:

*Burnout from over-exercising (injury, in some cases)
*Lost momentum after week-long binge on a cruise
*Got tired of keeping meticulous track of everything I was eating, didn't come up with a new strategy to maintain my success
*Failed to plan meals, snacks and exercise in advance--especially important when out of normal routine

Previous good habit success-boosters:

*Drink 8+ glasses water/day to stave off food cravings
*Eat 5 small meals, with a fruit and/or veggie at each (easy way to get my 5-a-day)
*Follow the 80/20 rule (if you stick to your plan 80% of the time, you will see results--this is a safeguard against perfectionism and giving up)

Words to get healthy by:

If you fail to plan, you plan to fail.
Every day you have a choice between the pain of discipline or the pain of regret--whichever you choose will be an easier choice tomorrow.

  
  Member Comments About This Blog Post:

HATEITBUTILUVIT 10/11/2010 11:15AM

  You have great advice on how to deal with occasional backsliding on the good habits: the 80/20 rule, and the daily choice about the pain of discipline vs the pain of regret and how that choice will get easier every day the more we make the right choice.
Thanks for the boost! I'm going to go choose discipline now. :)
K.

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HELLOWORLD 4/29/2010 10:39AM

    Thanks, Paul! emoticon

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RIPPEDPAUL1 4/29/2010 7:25AM

    good analysis! emoticon

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Today's the Day

Tuesday, March 09, 2010

Today is the first day of my 30th year, the first day of my 30's decade. Here are the goals I've come up with so far. I don't want to project too far out into the future, as I'm afraid that type of goal-setting will be counterproductive.

1. Track meals and consume 1800-2200 calories per day. This might sound like a lot, but I'm still nursing my baby almost exclusively, and according to BabyFit I would need to eat 2700 calories per day to maintain my current weight. I've probably been eating 3000-4000 calories per day lately, so 1800-2200 seems like a manageable goal that will still have the desired impact on my health/weight.

2. Prepare and eat dinner as a family as many nights as possible during the week. This is to combat my tendency to graze all night and not have a cohesive, balanced dinner. It's also a tradition I grew up with that I would like my family to share.

3. Exercise a minimum of 4 days per week, 30 minutes per session. I'm working through a back/hip injury I sustained while delivering my baby, so my focus is on starting slow and rehabilitating my muscles and ligaments.

My long term goals are to develop healthy diet and exercise habits and to instill those practices in my growing family as much as possible. Healthy diet means balanced, varied, moderately portioned and minimally processed. Healthy exercise means a mixture of aerobic and strengthening exercises, again with an emphasis on variety and moderation.

  


Coming up on the big 3-0

Sunday, March 07, 2010

I'll write more about this later when I have time, but here's the short version: my 20's were a very yo-yo time for my health, well-being and weight. I'm coming up on my 30th birthday, and at the heaviest weight I've ever had so far (not counting during pregnancy). My back and hips are recovering from injury and now seems like the ideal moment to start with a blank slate and re-establish good health habits for my 30's. (I turn 30 on March 9, 2010.)

  


Weekend Update

Saturday, September 27, 2008

Today is day 4 or 5 of tracking food again. I've done pretty well so far.

Last night I went a little over my range while watching the presidential debate - chips and salsa, cheese, and chicken sausage put me at a little over 2000 calories for the day. But I did go running (about 2 1/2 miles) with a friend last night, so overall I think the day was a positive one.

Every other tracked day this week has been within my range.

I need to re-learn how to lean down my meals. I've gotten used to drinking half and half with my coffee, eating full-fat cheese, and cooking with butter (see a pattern here?)

I also need to fall back in love with the good things: vegetables, beans, and whole grains.

I'm limiting myself to no more than one alcoholic beverage per day.

In my last big post, I mentioned that I found myself back up to 177 and decided to work on improving my relationship with food. That statement by itself is a little misleading.

177 lbs is just one measure of how things are going. If I was 177 lbs and felt great, didn't have headaches every day, and felt happy and confident, I probably wouldn't be making this effort.

My closet is mostly full of clothes I'm too big to wear right now, and that's a motivator, too. I don't want to just give up and buy more big clothes. I want to fit into the cute clothes I already have.

Tracking food intake also encourages me to resist going out to eat. It's so much easier to exercise restraint with meals prepared at home.

When it comes to binging, nighttime is my biggest problem. During the day, at least when I am at work, it's not hard to eat in moderation. When I get home from work, tired and stressed, if I don't launch into some form of activity (i.e. Yoga, running, or other exercise, or something outside of the house), I invariably find myself standing in front of the fridge, munching, with no idea why or when I'll be able to stop.

So I am focusing on changing my nighttime habits. I'm trying to line up exercise and activities after work. Instead of munching, I'm trying to cook or at least prepare some definite form of dinner, followed by a cup of hot green tea. The tea seems to help me "end" the meal in some psychological way. Then I go to bed as soon as I can, lest I get slightly hungry or bored and feel like I have to eat again.

Generally, I'm trying to stay within 1500-1800 calories per day. This might not sound like much of a sacrifice, but it's a big change for me, and I don't think pushing for 1200-1500 is realistic or wise for me.

I need to embrace the slow change approach - slowly-built habits are much more powerful than quick success.

  


P.S. One thing at a time

Thursday, September 25, 2008

I didn't mention this in my previous post, but it's important, so here goes:

I don't intend to go on a diet and exercise bonanza. I already exercise pretty regularly (Yoga, running and walking lately). Exercise is something with which I have a fairly healthy relationship.

This is all about getting control of and improving my relationship with food.

  


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