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Mission #4: Choose Smart Diet Actions

Monday, May 21, 2012

I'm working through the book, "52 Weight Loss Missions" by Michele Connolly.

One of the actions I've committed to is blogging here for a week. As a reward, I will sit in a cafe' and read a novel. Yay!

Today I want to journal about Mission #4, Smart Diet Actions. This topic has been on my mind all day. The mission talks about eating less and eating differently.

I do eat less...because I'm using the calorie tracker "Lose It!" (great free app). But most of the diet tips in the book became habits for me long ago. Things like splitting entrees in restaurants, asking for a takeout box as soon as the meal comes and splitting my meal in half right away, not adding fat to my food like mayo or butter, switching to low fat dairy, and I've completely cut out soda. Hardly ever have a dessert.

But I still need to count calories. The habits were not enough.

I've noticed some important things when in comes to counting calories. When I measure out my food, it usually looks too small. I look at it and often think, "that's not much". But then, because I don't have much on my plate, I eat it really slowly. I draw it out with small bites, making it last a long time. It takes me at least twice as long to eat than it does my husband.

But you know what? I noticed that I'm always full after I finish my measured portion. Always. And food tastes A LOT better too when you have actual hunger, AND eat slowly so you can actually pay attention and taste what you are eating.

I was thinking about that tonight as I ate my dinner. I realized that if I just put whatever I wanted on my plate, it would be a larger amount. And I would stuff all of it in my face, for sure. And it would be too much.

I'm going to try and be grateful for my calorie tracker rather than thinking so much about what a PITA it is to track calories. I need a calorie tracker because I simply do not give myself appropriate portions if left to my own eyeballing of "portion".

I do still drink alcohol, something that many advise you to eliminate. But I'm not willing to eliminate everything. I eliminated sodas and hardly ever have sweets. I have stopped drinking beer and mixed drinks. But with dinner I do like wine now and then, and I only drink 4 oz. I measure it out! No it is not much. So I drink it really really slowly and enjoy it. You better drink 4 oz slow, because that's not many gulps. :) I have a special glass with a 4 oz measure mark on it, it's a beer tasting glass for beer festivals. Makes it easy to measure my portion and I'm not dirtying a measuring cup.

The other diet action I have been working on falls under "eat differently". I have been focusing on eating fruit when I want dessert. I've been doing this for several weeks and I was surprised a week or so ago when I realized I now actually enjoy it! Late at night when I get a craving for dessert, I have actually craved a juicy orange. Sometimes I want an apple. Sometimes I make some PB2 to put on my apple slices. If you don't know what PB2 is, you need to. It's peanut butter powder. It's defatted so it has half the calories of peanut butter, but all the taste. It's fantastic in smoothies, and you can reconstitute it in water and make a paste to spread on apple slices or banana, or even make it a little watery and have it be a dipping sauce.

The other suggestions in the book for "eat differently" are things I changed years ago, too. Eating whole grains, avoiding sugar, eating more vegetables and fruits, lean proteins and water. I have all those down pat.

When I really need some chocolate, I do have a bag of Ghiradelli chocolate chips in my freezer. Because they are chips, they are small. I measure them out too (32 chips is something like 70 cal), and I eat them really really slowly... 2 chips at a time. This works better for me than having 2 squares of chocolate. Something about having a bunch of small chips and eating them slowly satisfies me more than only having 2 squares and they seem gone fast.

Water. I have no problem drinking water. But I remember when that was not always so. I do have to filter my water, I think city water tastes horrible. And I chill it in a pitcher in my fridge. But I also make carafes of herbal tea for when I want something with flavor. Unsweetened, of course. Some of the Celestial Seasonings ones taste sweet all by themselves, and of course it is all what you get used to. I like their Raspberry Zinger and the Peach Zinger. PLUS, it's pennies to make lots of tea, so much cheaper than soda. And it's good for you.

What diet actions are you taking? Are you eating differently? What actions help you eat less?




  
  Member Comments About This Blog Post:

-STARRYEYED- 5/22/2012 8:41AM

    emoticon I'd never heard of PB2. Will have to check it out. Where is it located in the store? Great blog!

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Mission #1: Unlock Your True Motivation

Sunday, May 20, 2012

The first "mission" in the book, "52 Weight Loss Missions" is to "unlock your true motivation".

The main one of I've been working with lately is that I want to be able to do full pushups. I want to really rock them out! I have pictures of pushups on my Vision Board right now.

I started from knee down pushups. I've progressed to being able to work from full plank; so far I'm only getting 3/4 of the lowering I want though. I can do a lot more reps though and I'm definitely making progress.

"52 Weight Loss Missions" recommends fueling your motivation EVERY day with either pictures, or visualizations..reminding yourself DAILY why you want to lose weight and get fit.

I have other reasons too.

I want to get fit so I can:

1. wear my wedding ring again. I waited 4 years after my weight loss to get my ring sized down because I was paranoid of a gain. Of course, THEN is when I got injured in a car crash and started having health problems from anemia, hypothyroidism and Vit D deficiency. Thank goodess I went to the doctor and she gave me a blood test so I could get energy back and start getting fit again.

2. I want to be able to look at travel photos of myself without cringing.

3. Being a smaller size makes it a lot easier to find clothes that fit and flatter.

4. being fitter means I can do more. In April I had a wonderful active vacation with my husband, hiking in Hawaii. I couldn't have done the hikes I did if I wasn't in decent shape.

5. I want to lose weight because it will make pushups easier...you lift 65% of your bodyweight when doing a pushup.

6. Being smaller makes it a lot easier to travel. Have you seen airplane seats and airplane bathrooms lately? Absurd.

7. I think I'm sensing a theme here...I want to be as fit as possible because it makes travel easier. Endurance, for one...it's tiring to travel. And hauling suitcases. Lifting things into the overhead bin.

8. Active vacations means I can travel and not gain a ton of weight. If you're unfit, it's hard to get in lots of activity on vacation and easy to overeat. Last year we went to Italy and LOST weight. This year it was Hawaii...I only gained 1.4 in two weeks and I think that's a miracle.

9. Next year we're eyeing a trip to Paris. I hear that people are thinner in France than here in the U.S. I don't know if it's true, but I'd like to at least be in the healthy weight BMI category instead of the overweight category I'm in now. (I only have 5 lbs to go to be at the high end of healthy!) ...none of the locals I saw in Florence, Italy were overweight. Only the tourists.

Well thanks Sparkpeople for offering me the opportunity to journal my thoughts about my true motivation! Today I've discovered...it's TRAVEL. :) Travel and pushups.

Me and hubby hiking on O'ahu, Hawaii, April 2012.


Hiking on the Big Island. This is with Kilauea volcano smoking behind us.


In Florence, Italy. October 2011.


  
  Member Comments About This Blog Post:

DOGLADY13 5/20/2012 6:13PM

    It's so important to write down why we want to do something. Your words will come back to you and help you along.

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DLDMIL 5/20/2012 11:37AM

    Thank you for this great motivation

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Actions and Rewards: Day 1

Saturday, May 19, 2012

I'm working through the book, "52 Weight Loss Missions" by Michele Connolly.

Right now I'm on Mission #18, Reward Yourself Strategically.

This is the perfect time for me to be reading this one, too!

I have been very frustrated because other people are losing weight much faster than me, and I track all my calories and exercise daily. But I'm just not willing to lower my calories lower than losing a pound a week...I don't like how going lower in calories makes me feel truly deprived and suffering.

And yes, I know a pound a week is a good loss.

Still, it's hard not to notice when others are losing faster.

ANYWAY, this Mission has you reward yourself for ACTIONS, not results. Because your long term actions are what are going to get you to the result you want. The author makes the point that many people have given up prematurely because they weren't getting the results they wanted. But if we keep doing the actions necessary, we WILL get to the result.

I already have downpat as habits the actions of tracking my food (I use the Lose It! app, it's great) and exercising (I'm doing Turbo Fire).

So I'm choosing writing in my blog every day for a week to start, and then reward myself with spending an afternoon reading a novel in a cafe'. I love coffee shops and I rarely go anymore. We have several nice local ones in my town.

So, here is Day 1 of my new action! I hope it will help me to keep my mindset on track.


  
  Member Comments About This Blog Post:

-STARRYEYED- 5/19/2012 10:06PM

    emoticon for a great plan & I LOVE that you are rewarding actions, not results. That is reason I redid my large vision collage. My original one was linked to inches lost for my rewards. Now I reward myself for fitness goals and other goals not related to inches or pounds. Makes me feel a lot better to reward myself even if I didn't get the physical result immediately.

Long term, actions will give us the results we want. Plus, we have the habit and lifestyle in place rather than short term deprivation which (at you point out) leads to feeling frustrated and the inevitable binge.

So, yippee Celeste! And I really like your reward. I may have to copy it. An afternoon of peace sounds emoticon!

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It Doesn't Get Easier

Sunday, May 13, 2012

This morning the following conversation took place:

Me: I've been exercising every day since Jan 1. When am I going to stop waking up with stiff muscles?

Husband: When you stop pushing it.

Me: That ain't gonna happen.

  
  Member Comments About This Blog Post:

FATHINSN 5/13/2012 10:11PM

    Way to Go!

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BARCLE 5/13/2012 3:59PM

    emoticon

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ME_THE_REMAKE 5/13/2012 3:21PM

  Great sentiment! emoticon

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Publicly Stating My Goals

Saturday, May 12, 2012

Go from 166 to 162 by Monday, June 4. That's when I'm traveling to California for my husband's nephew's high school graduation. While there, I'm meeting up with a friend who is a BeachBody coach and we're going to do P90X together.

Get to 158 by Monday, July 2 when I go to Nashville to do a 10K on the 4th of July with my awesome SIL StarryEyed! When I reach that goal, I will be back to a healthy BMI!!!!!!

Here's me and my wonderful SIL. I can never thank her enough for telling me about SparkPeople.

  
  Member Comments About This Blog Post:

FATHINSN 5/13/2012 4:22AM

    WooHoo for your pounds losses and SIL (for telling your about SP) :D

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