Sunday, January 17, 2010
In "The Spark", sparkguy talks about the crisscross effect: how making just a small change, and making it a habit, can spill over into other areas of your life and snowball even greater changes.
I've been seeing a little bit of the crisscross effect in my own life lately.
One of my goals for this year was to clean out and set up "my" room. I've made great progress in that area, and I hope to have it at least cleaned out by the end of the month.
In my cleaning, I came across a journal I used to keep when we first got the boys (our cats). I'd write about their antics, and occasionally I'd sketch them. I've been keeping visual journals on & off for years. This one has been off for a long time -- 8 years!
I'm not sure I'll get my painting in this week, but I have been sketching again. Now I have 4 furry subjects! And sketching is actually integral to painting. It definitely helps to draw, especially if you're creating original artwork. And drawing muscles get rusty when they're not used. So even if I don't get around to painting, I do feel I fulfilled that goal this week simply by taking up sketching again.
My husband took the dogs for an afternoon walk yesterday. All by himself. The first time I haven't gone with him in many, many months (my hair was wet). And he actually ran a little on the way home.
He said that Chester was walking quickly on the way home, as he always does, so he picked up his pace. And Chester picked up his pace. And so on until they were jogging home. I can't help but think that my running has been just a teeny, tiny inspiration to him.
Of course, he made great noises of protest about taking them, but I guess asking for quiet compliance is a bit too much. He promised he'd walk them that afternoon if I walked them in the morning (I wanted him to come on our morning walk), and then acted like it was the end of the world when I called him on it.
So after my blog about self indulgence I indulged. Oh, not a whole lot, but I found myself hungry in the afternoon and didn't reach for soup. So ok, I reviewed my day. And the only thing I can figure out is that I had a bowl of fruit (a big bowl -- a banana and a kiwi) with some raw sunflower seed mix on top for breakfast. Even though it was healthy and satisfying, apparently it's just not really what I need in the mornings.
So today it was back to oatmeal.
And this morning I realized that DH was a bit pissy yesterday, too. Perhaps my frustration at his attitude coupled with some real hunger caused me to make some not so good choices.
But just spending that little bit of time -- reviewing my day -- helped me to at least think these things through, and experiment some more.
Have you really thought about your food? What satisfies you, what tastes good but leaves you hungry, what external factors cause you to reach for comfort foods? Do you take some time each day to review your choices?
Today is a new day with new choices. Learn from yesterday. Make today even better. Goal weight in 2010 (my new mantra -- I even have a password for one site that helps remind me of that).
Saturday, January 16, 2010
It would seem that if you're self indulgent, you'd be satisfied, right? Only I'm not moving in the right direction, and that doesn't satisfy me.
It's not that I indulge my every whim. But I got to thinking about it, and I think that maybe I've been indulging more than I ought to. As I said, I thought about what I get out of maintaining my weight instead of continuing to lose, and the only thing I came up with is that I get to continue to eat the way I've been eating. Which clearly isn't working for me at the moment.
I absolutely believe in having a healthy lifestyle -- which means that you can't "diet" your way out of a plateau. Because as soon as you go back to the way you were eating, you'll find maintenance difficult again. Been there, done that, could write the book.
So the key is to find a way of eating that I can live with the rest of mylife.
I also realized that it's ok to be a little stricter for a while to break through a plateau. Which doesn't mean that I don't indulge in treats, but I have to be even more careful about how I indulge. If that indulgence leaves me feeling hungry, it isn't worth it. If it totally satisfies me, it's totally worth it.
So it's time to buckle down even more. Really look at what I'm eating, and whether or not it's both fueling my body and satisfying my soul.
I'm happy to report that yesterday was the first day in a long, long time that I felt I ate really well AND was totally satisfied. Not getting at all hungry between meals. I did find I began craving food before I was actually physically hungry again, which makes me wonder just how much I've been eating to satisfy cravings rather than real hunger.
The bad part is that I used up more points than I really wanted to again. Following the flat belly diet again, mostly. I think part of where I got into trouble with it before is trying not to have a midmorning snack. Clearly I need it even if I don't really feel hungry.
Right now I'm trying to meld raw foods, the flat belly diet, and WW together. It isn't always easy.
The bottom line is that you can be too self indulgent even when you eat healthy. But that you have to balance that with a way of eating you can maintain forever. It isn't easy, but of course if it was easy everyone would be thin.
So how are you doing? Can you indulge, be satisfied, AND lose weight? Do you follow someone else's plan, or do you make up your own? How often do you eat because you're truly hungry vs because it's "time" to eat?
I review my food log at the end of every day now. I also review the entire week's log (fitness, too) at the end of the week. Trying to see what needs tweaking. It isn't always easy to squeeze that in, but as I blogged, you gotta spend time to lose weight.
Oh, and Target has a pretty good sale on house organizing stuff. I picked up some baskets and a small dry erase board for my fridge. I put one goal on it each day -- which I also put on my calendar downstairs. Can't have your motivation in too many places!
Friday, January 15, 2010
There was a show with Carson Dailey a while ago -- I can make you beautiful or something like that. It got a bit boring, because it was always the same, but it was about making women feel beautiful and comfortable in their own skin.
One of the things he did was show them a lineup of women wearing only their underwear, and then they had to put themselves into the lineup next to the person they thought most closely matched their body. Invariably they put themselves somewhere at least a couple of inches too big.
Here's a post from a blog I recently started to follow -- www.healthytippingpoint.com/2010/01/
post-marathon-body.html . Now, this girl is way younger than me, most likely quite a bit taller than me, and has 19% body fat. I don't know my body fat percentage, but I can assure you it ain't 19%.
Still, I was kind of blown away. Because my hips are 36" and my waist goes back and forth between 26 & 27" (taken at the smallest point -- if you go at the belly button, it's a good 2" wider). So I was like dang! My hips & waist aren't that much bigger than this girls! And she looks damn good.
Oh sure, because I have more than 19% body fat, my body still looks different, but we're focusing on the positive here, folks.
When was the last time you really looked at yourself? Do you have body parts that you admire? For me, it's my strong shoulders, my small waist, my eyes. Do you ever compare yourself to others positively? What does the voice inside your head tell you?
Stop today and be grateful for what you DO like about yourself. It's one small step toward loving yourself. And that's one of the keys to losing weight.
Thursday, January 14, 2010
I read this in an article somewhere on weight loss, about how we have the rest of our lives to figure out what works for us. We want it all right now, but it's true -- we DO have the rest of our lives to figure it out. As frustrating as that may be some times.
Another buddy commented to me that it's a lifestyle change because it takes a lifetime to figure it all out! Also so true, and I love it.
I did lose a little bit of weight again this week, which is a miracle, frankly, considering the way I ate. I didn't binge, I wasn't eating because of emotions, I was just HUNGRY with all caps obviously.
With WW, we get a certain amount of points for everyday, 35 extra points we can spread throughout the week (or not use at all), and we can earn even more extra points for activity. to give you an idea of my eating, I used all my 35 weekly points (as usual), and as of yesterday had used 37 activity points, too . . . only I won't even earn 37 activity points and I still have one more eating day left in the week!
Some weeks are just like that, I guess. Many times when I was still hungry, I made damn sure that I chose something healthy to eat. Like an apple and some nuts, or half an ezekiel muffin with some hummus. Something that at least had a hope of filling the hole.
Now, for those of you thinking that this simply means I'm not eating enough on a regular basis -- I've taken weeks like this as an excuse before to think that, and continued to eat more -- only to gain. I don't think that's the answer for me.
For those who thought I may be at my ideal weight for MY body -- I really don't think so. 140 (or a bit less this week) for a 5'1" woman who is small boned isn't really healthy. It's getting there, but not quite there.
On the good news front, I've really watched my blood pressure plummet. We have a monitor at home because my husband has high blood pressure. It runs in both our families. Mine has never been high, but I've watched it go from a normal 120/80 to 99/70. I think running has a lot to do with that. Maybe diet too.
Today's WW meeting was just perfect for me -- all about how to make better food choices. I often don't agree with my leader's advice when it comes to food, but it still gave me a lot of food for thought, just at a time that I really needed it. She challenged us not only to make more choices from the filling foods list (basically whole foods), and to make a note of it in our trackers, shooting for 75% filling foods each day.
I couldn't find smiley faces or gold stars at Target -- seriously? -- but I did find sparkly green paw print stickers. I'm gonna use them to track the filling foods I'm eating. Because I sure need some fullness right now!
What do you do when the foods you're eating don't fill you up? Do you have some kind of favorite go-to food that is healthy, not processed, low in calories AND filling?
I'm thinking I'm going to make me some soup next week. Maybe try the crockpot veggie soup that was in the WW newsletter last week. Or if I can find some bean soup that's pretty low in points . . . I don't think I've ever tried soup as a snack, but it might just be the ticket. At least in winter!
Wednesday, January 13, 2010
One step forward, two steps back, or is it two steps forward and one step back? Whatever. I feel a bit stuck in it.
I feel more focused and energized, more full of optimism. And yet at the same time I still feel stuck.
I've been making sure to know my real points, but I've still ended up so hungry all week long that I've eaten more than I planned to. Not because of emotions, but simply because I'm hungry.
I've made it a point to review my food log at the end of the day. Oodles of veggies & fruits most days, plenty of water, plenty of protein. Not going too long without eating. Pretty much the same level of exercise.
So what gives? I'm not expecting much from tomorrow's WI. My clothes don't feel looser or tighter. Maybe I'll be pleasantly surprised. I was so sure this would be the week I would blast through my plateau, but maybe it won't be.
I've been asking myself what I get from maintaining my current weight, and the only one thing that comes to mind: maintaining my current level of eating. I can't seem to figure out how to eat just a little less and still be satisfied. I know I WILL eventually figure it out, but in the meantime, it's sort of frustrating.
I read an interesting article a while back about how people don't lose weight because deep down they really don't think that they can. And that was sure me for the longest time. But I truly believe, deep down in my soul, that this time is different, and that I will get down to my GW.
Have you gotten thru a long plateau? Do you truly believe in yourself? What do you do when you seem to be stuck? How do you handle the frustration?
One thing I know for sure: only one thing comes from giving up, and it isn't pretty. Never surrender; never give up!
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