Monday, April 01, 2013
I've spent the last week on a training course, staying in a hotel, and eating out 3 meals a day. I was sharing my room with a dear friend who is very healthy, looking good. It was SUCH an interesting experience. Some things I learned about maintenance and good habits:
- she consistently practiced moderation. Even when it was a food she loved she did not go back for seconds or take large helpings.
- she consistently made healthy choices. At each meal she quietly evaluated what food would give her the best nutrition (and enjoyment). If there were no good choices available she simply made the best choice and only ate a little.
- She did not finish what was on her plate. She ate well, and enough, but did not keep going beyond that.
- she did not make a big deal out of any of this. It was normal to her, her standard way of thinking.
- she shared her thinking with me, and helped me SO much to examine some of my unhealthy thoughts about food and my body image.
I ate like her this week. I was hungry sometimes, but only a little and not long before the next meal. After a week of this I feel SO good. I've lost 3.7 pounds in 6 days. I need to live with this woman! No, I don't. But I do need to adopt and adapt some of her behaviours so as to continue to reach my goals.
I didn't get to exercise much. The course started early, continued through lunch and finished after dark. The hotel was very ordinary and did not have a gym. We did walk from hotel to venue (about 1km each way), walking longer in the evening to find a restaurant, but no dedicated exercise. I'm looking forward to starting walking again in the morning now I'm home, and starting 30 Day Shred anew.
For perspective on the change in diet for me: I ate the same amount of chocolate over the week that I would ordinarily eat in one evening (if not less), about 100g. So very sobering to sit back and see - really see! - how much I've been eating and how that so completely varies from a healthy norm.
I drove my friend to the airport this morning. As I came home I started thinking about lunch - and made a commitment to myself that I wouldn't let myself slip back into the old habits. In some ways it was easy last week - not at home, none of my usual triggers - but it's shown me I can do it. I can do it!
Wednesday, January 16, 2013
John Piper's facebook status this morning:
"My experience is that the absence of firm prior resolve results in regular rationalization. Like when to go to bed, etc."
How true is this?? I can say until I'm blue in the face:
"Oh, I need to go to bed earlier."
"I'm going to eat healthier today."
"I must exercise more."
And it won't mean anything. OR change anything, because come along bedtime, and I could be in the middle of a movie/half way through a chapter/surfing the internet ... and I let myself be swayed from the original decision of going to bed at a reasonable time. Or, I've decided to eat well ... but then we decide to eat out for lunch. Without firm prior resolve, I'm not going to make wise decisions (historically speaking)!
The only way to make a change is to have a firm prior resolve - to make a concrete decision on my future behaviour.
I love the word 'resolve'. It RE-solves something, fixing it = solutions! It speaks of determination and perseverance, decisions and goals met. Resolve denotes character and will, self-control and leadership.
A follower finds it hard to have a firm prior resolve as their behaviour and decisions are dictated by whatever comes along. I, however, am a leader in my own life, not a follower!
So, on this spark journey, I am firmly resolved to plan
- my menu and strategies for food
- my exercise. What dvd, when. What time I'm walking and where I'm going.
- what time I go to bed (so much else depends on this. It's vital!!).
Do you have a firm prior resolve on anything?
Monday, January 14, 2013
I've been thinking the last couple of days about my motivation - how random it is. Some days I am so completely motivated and you couldn't pay me to eat anything not on plan. Other days? Don't get between me and the chocolate ... and can I eat that in bed please because I'm not working out today. What is that? Why??
I hate how inconsistent I've been. A sparkfriend (ibshaunie) had a blog not long ago on being 'consistently inconsistent'. Oh, I can relate to this! I know it's true that being consistent with small, good habits is WAY better than having a gung-ho 2kg weight loss week, followed by an 'anything goes buffet' week.
When I listed my failures to my husband a couple of days ago he pointed out that even though I hadn't stayed on my self-imposed plan in week 2 (only week 2!), I was still doing way better than I had before I made any plan at all. Ohhhh, it's that old 'progress not perfection' thing! That's good, right? Bless him for noticing and knowing exactly the right thing to say to combat my discouragement.
The new plan needs to contain grace for myself - room to grow and build the healthy habits without feeling like a failure if I eat a piece of my daughter's homemade cake.
- Drink your water, Lisa
- Go to bed at a reasonable hour most nights, Lisa
- Get up at a reasonable hour, Lisa - with time to exercise before the kiddos are about.
- Eat healthy most of the time, Lisa - and watch how much is on your plate.
- Don't eat your emotions, Lisa! Lonely? Write to someone. Bored? Do something! Discouraged or overwhelmed? PRAY!
The Biggest Loser Competition starts on Wednesday. I'm feeling freaked out about it - it's huge and a bit complicated! I'm not, however, letting myself think: "Wednesday! Wednesday! As of Wednesday I can't ..., and I'm going to ... everyday!" No! Starting today I'm reminding myself of 'mindfulness', keeping the big picture goal in the front of my mind (healthy, fitting in my summer clothes in June!), and that the little good habits will add up to achieving my goals.
I'm also thinking of a quote I read earlier this week, that I'm trying to apply to my daily decisions - what to eat, how to spend my time:
“You have to decide what your highest priorities are and have the courage – pleasantly, smilingly, nonapologetically – to say ‘no’ to other things. And the way to do that is by having a bigger ‘YES’ burning inside.” ~ Stephen Covey
The bigger 'yes' burning inside. Yes.
Thursday, December 27, 2012
I've checked out my old food tracker, and reminded myself of how I used to eat. I'm back to it as of today. Low-carb, high(er) protein and lots of veg.
Breakfast: cereal or eggs.
Lunch: Some sort of meat/bean/lentil and vegetable meal in a sensible quantity. My husband's work is flexible so he is often here at lunchtime, and we homeschool so I have the luxury of choosing when we eat our main meal. Having it for lunch is key to me not snacking poorly at 4.00pm!
Snack: Almonds (22 of them!) and a piece of fruit.
Dinner: Yogurt and seeds; salad or soup.
Evening snack: Some chocolate with a cup of tea. But only a little bit of dark chocolate; I've enlisted my kids help on this! I'm not prepared to give up chocolate, it just has to be accommodated in the plan. Right?
Eating out? At a friend's house? I'll accommodate those situations as they arise, but I don't plan on deviating too much from this. Certainly not in the quantities.
That's the plan.
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