Wednesday, October 20, 2010
I got this from another member...but I thought it was really important for others to read.
Take the Stress Out of Weighing In
Regain Your Power Over the Scale
-- By Dean Anderson, Behavioral Psychology Expert
Does seeing the wrong number on the scale make you crazy? Many people find that a “bad” weigh-in ruins their mood and saps their motivation, making it difficult to keep doing what they know they need to do.
Things don’t need to be this way. You can learn to use the scale as a helpful tool, instead of giving it the power to dictate your feelings and your actions.
Many experts and experienced dieters will tell you that the only realistic way to take the stress out of your weigh-ins is to skip them altogether—or at least keep them to a bare minimum. After all, there are many other ways to measure your progress towards your health and fitness goals, especially since weight loss is rarely predictable or orderly.
Although we talk about weight loss in terms of numbers—calories in versus calories out—your body is not a calculator and it doesn't operate like a checking account. A number of things (like fluctuations in water weight, increased muscle mass, and your body’s anti-starvation mechanism) can and regularly do conspire to make the number on the scale the least reliable measure of weight loss success. And if you’re the type of person who needs to see that number coming down on a regular basis in order to avoid frustration, despair and panic, frequent weigh-ins may be exactly what you shouldn’t do.
But let’s face it. Expecting yourself not to weigh-in frequently is like expecting yourself not to scratch when you’ve got an itch. For many of us, it’s just not in the cards. And besides, there are some good reasons to track your weight frequently. Since most of us don’t exactly match the “average” person used in all the formulas for predicting energy expenditure, you may need a little experimentation to find the right combination of calories and exercise that will work for you. Watching the scale as you experiment can be an important part of that process.
So, maybe the real issue here is how you can have your cake and eat it, too. Here are three things you can do to make sure your love-hate relationship with the scale doesn’t cross over the line and become part of the problem instead of part of the solution.
3 Ways to Take the Stress Out of Your Weigh-Ins
1. Be clear with yourself about what that number on the scale really means. That number on the scale only tells you how much you weigh at that moment. It tells you absolutely nothing about what kind of person you are; what life has in store for you; whether or not you’ll ever look the way you want to look or feel the way you want to feel; or how other people see or think about you. If you experience thoughts or feelings like these just because you see an unwelcome number on the scale, then your expectations about what weight loss can do for you need a major overhaul. You may want to take the Is Weight Loss Stressing You Out? quiz to see if you need to do some work on that front—before you paint yourself into a corner you can’t get out of.
2. Remind yourself that you are choosing to use the scale as a weight loss tool. It is NOT your judge, jury and executioner. It’s probably a good idea to post this reminder where you will see it each time you step on the scale. It can help to include a short list of the most important reasons why you are trying to lose weight in the first place, and some of the ways you can measure your progress towards those goals (besides the scale).
3. Use the number on the scale to actually help your program work for you. If you’re going to use the scale as a tool, you might as well do it right. Try keeping a journal (or better yet a computer spreadsheet) where you track your weigh-ins (daily, weekly or monthly), your total calories eaten during that time period (from your Nutrition Tracker) and your calories burned through exercise (from your Exercise Tracker). Once a month, add the numbers up and see if things are going the way they “should” be. Figure out your total calorie deficit for the month, and see if your weight actually behaved according to the "3500-calorie deficit equals one pound lost" formula. If it didn’t, then try to figure out why, using a method like this:
* First, go back to basics. About 90% of the “mysterious” differences between what should happen and what does happen can be traced to underestimating calorie intake and/or overestimating calories burned. For the next few weeks, double check yourself on your calorie counting, portion estimating, etc., and make sure you’re not leaving anything out of your nutrition tracking.
* If that doesn’t solve the problem, figure that there may be something wrong with the estimates you are getting for your exercise calorie burning and/or your non-exercise calorie burning (your basal metabolic rate—BMR). Consider investing a little money in a heart rate monitor with a calorie estimating feature to wear during exercise, and/or having your BMR tested at a local gym with a device called the BodyGem (costs about $50). Use this info to adjust your calorie intake and/or your exercise, and see how this new plan works for the next month.
* If all else fails, talk to a dietitian or your doctor to rule out any unusual metabolic problems, or medical issues. But again, 9 times out of 10, it's most likely a simple problem with getting the right numbers.
Above all, keep in mind that it is NOT a lower number on the scale that makes all the work you are putting into your weight loss efforts worthwhile. What makes it worthwhile is the increased happiness and other benefits that come with doing the best you can to eat a healthy diet, being as fit and active as you can, and doing all the other things that make you feel good about yourself. These benefits depend much more on your attitude and the quality of your efforts than on any number you see on a scale.
Shifting your focus from the scale to the quality and consequences of your own attitudes, perspectives, and efforts is the first step in moving from a “diet mentality” (which doesn’t work) to a “lifestyle change” (which can get you where you want to go).
Monday, October 18, 2010
This blog came to me via text from the Texting team here on Spark.
I appreciate my husband. He has always supported me in everything I have done. Wasn't thrilled when I gave up my teaching job, but he supported the decision and it was his idea to get our realtor's licenses. He works with me part time. He also does all the cooking and the shopping. He does most of the shlepping in the house too. He has also supported me with keeping JC and comes out to the barn with me when I go to help me get him ready. He is a wonderful husband and father. Everytime my mother has another issue, it is always Brian to the rescue.
I appreciate my daughter. Although she is 14 going on 50, she does what we ask of her. She is working really hard to keep her grades up. She never talks back and is always grateful for what she gets.
I appreciate my son. He has a few more issues, but he cleans up the yard. He does the shoveling. He stays with my mom most of the time so that she is not alone. He never tries to stay home from school. He never cuts any classes. He is a very caring kid.
I appreciate JC-my horse whose love I have unconditionally. He gives me the motivation to keep going. He takes care of me when I'm on him even when I do something wrong. I know he will keep me safe. He doesn't even get mad that when I usually get out to the barn is right when he has gotten his grain and he is not happy about missing meals. He is the best horse I ever raised. It amazes me to think back to when he was the size of a big dog.
Lastly, I appreciate me. I am sticking with this program. I have made exercise a part of my life every day. I hope and think I am helping others with their journey. I also help young and new buyers feel comfortable buying their first homes and those that can not afford a home yet, I get them into a program to help them reach the point where they can buy a house. I have also quit smoking, and am dealing with the colitis. I have learned to deal with the stress that is put on me and move on.
I also appreciate all my spark friends without who, I would not be where I am on this journey. to everyone human and 4 legged on this list.
Sunday, October 17, 2010
Now I am getting excited about our trip to New Orleans. At first, I was really worried about the hotel location because it wasn't in the French Quarter and I had read mixed reviews about the location. Then, I just decided to put the whole thing out of my mind. I put it out of my mind for so long that I forgot to make arrangements to get to the airport. Just thought of that yesterday. Some friends are going to take us and pick us up.
For his birthday, my husband really wanted to go on the post Katrina tour. I read on trip advisor that it is supposed to be incredible with one of the tour operators. He finally asked me if I had made the reservations. I had been avoiding that one because of the colitis. It is 3.5 hours and what if I'm having a bad day. But, they don't pick us up from the hotel until 12:50 p.m. I'm thinking that by then, I'm usually good to go for the day (no pun intended). So, I made the reservation, but typed in my e-mail wrong. I realized it and tried to change it. I guess it didn't work because I never got a confirmation e-mail.
This morning I got a call on my cell phone from the woman who works for that tour company. She was great. I asked her all sorts of questions about our hotel. She told me, unknowing to me, I picked a great location because we are within walking distance to both trolleys and walking distance to the quarter. She also reminded me of which cab company to use. I had been looking for that info. Now, I am really looking forward to going! New Orleans, here I come
Saturday, October 16, 2010
Yesterday, I was supposed to go to the barn, but ended up spending the day trying to figure out a way to get my mother new car keys. Long story short never got to the barn and never got keys. I searched for the title every where I could think of and couldn't find it. This morning I found out that my brother in law has it. I only found that out because my oldest sister called me to blast me for not calling her yesterday so she didn't have to deal with it today. We tried to call her yesterday and couldn't get through...anyway..
My mother is 85 and still smokes about 2 packs a day. She really doesn't smoke them as much as take 2 puffs and put them out. At $90, a carton it seems like a waste to me, but that is my opinion. I walked into her house yesterday and nearly died. I couldn't stand the smell of the cigarette. Then, she lit one and I thought I was going to be sick. As usual, she left it burning and I had to put it out. That smoke in my face was disgusting. Now, I know how my husband must have felt after he quit and I kept smoking.
I was seriously contemplating an experiment for a month to start smoking again just to see if the colitis would go away. That has happened with a couple people I know, but I think I would get sick. I can smell a smoker when they are by me now. OMG, and I used to wonder how my students knew I smoked. I guess it is kind of a hard thing to hide.
So, I am a totally reformed smoker and I plan to stay that way.
288 days, 9 hours, 26 minutes and 18 seconds smoke free.
4326 cigarettes not smoked.--Amazing
$1,080.00 and 1 month, 3 days, 1 hour of your life saved.
Get An Email Alert Each Time LASARRE Posts