Monday, August 31, 2009
Back from vacation yesterday, and it went really well. Sure, I ate some stuff I don't normally eat, but we made sure to do lots of active things, and I did my exercises everyday; walking, water jogging, swimming, fishing, strength exercises. And we walked ALOT! to get to the beach we had to schlep our beach stuff a couple of blocks and then down a long driveway- probably 1/2 to 3/4 mile one way anyway. Couldn't weigh in until this morning, but I lost 5 pounds over the 8 days I was gone. I was amazed!
I also still tracked what I ate and tried to plan what we would eat and when we would eat. (but I was far from perfect). I couldn't use spark people, but I used the Lose It app on my touch. (I had started with that when I first began this journey) Sure I had treats, but I really tried to keep it reasonable- small portions and only a few treats a day. And LOTS of exercise!!
All in all it was a great (but too short) week. The encouragement from folks to help shore me up before I left was a real shot in the arm! Thanks everyone!!
Tuesday, August 11, 2009
I started turning my walks into runs today. I have never really been interested in running. I ran as a kid for fun, but there has never been any appeal to me. I enjoy walking and always have. But recently I've noticed that it isn't any effort to walk now. I guess that is good- it must mean I'm getting stronger. But it also means I'm not getting the most cardio and calorie burning bang for my exercise buck, either. So after reading the article on "Turning your walk into a run" I figured I'd try it.
I had extra time this morning as I started out early. I figured I'd walk to warm up, then run for a bit and walk again when I got tired. Maybe it's not the "right" way to do it, but at least I'm moving and stretching my muscles! I decided to use the "perceived effort" approach to determine when to walk or run, and it worked out well. I actually ran al least half of the time I was out, much to my pleasure. And it wasn't too hard. Sure I got tired, but it was a good tired. I could feel my heart rate getting up where it should be.
I grew up in Hopkinton, Mass, the start of the Boston marathon. I'd been to the start of the race many times, and I was thinking of this as I was on my way back, running. I was thinking and running and getting tired, when I became aware of a sound. I looked to my right, and there on her porch, in her night gown, was my dear neighbor, clapping and cheering for me!! Now I know what a charge the runners get in a real marathon, cause it sure felt good to me!!
Saturday, August 08, 2009
I just spent the morning trying on clothes and pulling the stuff that's too big for me- 2 big bags full, and I gave away a big box full last week. I just LOVE shopping for new clothes, but I'm finding it hard to give away the old stuff. There's a worm in my head that whispers, "what if you need them again?!?" I've lost before, and eventually regained it back (plus).
But this time I have a plan. I never really changed my habits or attitudes before. This time I will continue to track my foods and exercise on Spark People. It works both as a motivator and to hold me accountable. Those are very good things for me.
So I'm gonna have a little faith and trust that I will be all right, that I will continue to make wise choices and that will not return to those clothes again.
So, out with the old, in with the new!!
Saturday, July 25, 2009
I have been thinking about my challenges with food. I have days that are what I consider successful- I am able to eat a healthy, balanced array of foods, and if I am tempted I can dismiss the temptation. And than I have other days- the smell, sight or even the thought of a food or particular group of foods creates such craving and I give in to the impulse. Even browsing the foods when entering my daily meals can set off a craving!
So what's the difference between success and giving in?
I think I have more than one reason for giving in, none of them really reasons, just excuses.
Sometimes I can remember the taste of a food, and I think I want that taste.
Oftentimes I am avoiding a task, physical or mental, that I don't want to do. It can even be something "fun", but I just can't seem to get started.
Sometimes I want the sensation of being "full". There is a difference between being hungry, having had "enough" to eat and being "full". Sometimes I want that full feeling.
So the problem is, how can I be successful more often than not.
Here is my (partial ) list of ideas to strength my resistance;
-First I have to figure out what is causing temptation. Then I can address it.
- when I want a particulat taste,I get something strong flavored, like a breath strip or mouthwash to overpower that idea. Brushing my teeth with a string toothpaste give me a mouth sensation AND nice feeling teeth.
- when I want to feel full, choose high bulk/low calorie foods; a favorite is watermellon, but lettuce, cabbage and celery are good too. Drinking water is an old stand by. For me drinking flavored water (i.e. Crystal Lite or soft drinks) can make the desire worse. Also, I read somewhere that being slightly hungry is a feeling that we can learn to enjoy as a precursor to a good meal, and embracing that hunger can help cope with it. The hunger itself a can be a tool until the next meal.
- having a plan is crutial for me to be successful. If I know what I am going to eat for the day I have less temptation to trip me up. Just like when going shopping, I need to plan out my meals in advance. I can be flexable, like in choosing which fruit I want for snack. but a plan is a huge part of my successful days. Then I can tell myself "it's not a choice" when temptaion rears it's ugly head!
-if I am avoiding some task or activity, I find it helpful to set an amount of time I will do that task (like 10 or 15 minutes) and then start. If I want to stop after that set time I can. In this case it's not the food but the task that is driving my impulse. I find that removing the impulse by starting the task often removes the desire for food. AND I often end up finishing the task and finding out it wasnt so bad after all!
-it helps me when I remember the times I was successful, especially to remember how I felt when I was hungry and how I felt later. Waiting 15-20 minutes before acting on the impulse can really help- sometimes the hunger is gone by iteslf just because I waited.
- I'm not always good at thinking these things through while I'm in the throes of a crave, so I need to have this list posted somewhere that will intercept me in a moment of weakness. The cupboard door, fridge, freezer are all likely hot spots.
So there it is- how to be more successful that not in a nut shell!
Saturday, July 11, 2009
There are so many things I enjoy doing, some active and some relaxing. I lve to scrapbook, read, dance, garden, make music, visit with friends, have dinner parties, swim at the lake, sit around a campfire with friends, backpack and hike, horseback ride, garden, just sit and enjoy watching my grandkids play in the garden...But how often do I actually do these things? There's the problem.
I so often feel that there are things I SHOULD be doing, that I feel guilty when I'm not doing them. Sure, some things have to be done- I can't ignore my work and home responsabilities. But they seem to take over my life! I need to find that balance. And when I do take time from all the "shoulds", it usually ends up being the "default" setting- watching mindless TV. Some how the TV has become an acceptable choice (in my mind). Yet it does nothing for me- no lasting joy, no results to admire, no feeling of accomplishment and saticfaction.
So what is wrong with me? Why wouldn't I want to do all these things I enjoy? Why would something so simple and fulfilling be so difficult to allow? I watch my money like a hawk but it's time we can't have more of, and so often I fritter it away like it's of no consequence.
No more! My life- my time - is too precious to throw away like yesterday's coffee grounds.
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