Wednesday, February 19, 2014
I'm having one of those days where I can't seem to get full. Did a search on sparkpeople and there was a good message board post on the topic. Someone there highlighted a connection I had made in the past but hadn't related it to today...
...when I don't sleep enough, the next day...I'm more irritatable, feel like the universe (and everyone in it) is against me and crave lots of food (usually unhealthy ones).
Last night, I had company over late and though it was fun, in hindsight, I didn't get my min 7 hours of sleep. That explains my hungry day today!!
So far, I am still on track for a healthy eating day. Tomorrow is my weigh in day, so I don't want to screw that up with a potential binge tonight. So, what's the plan for the rest of the day?
--get thru the workday with no more food. I think I will put some music on for distraction and plow thru the project I am working on.
--be sure to leave work in time to make my yoga class tonight
--changed my planned dinner to be something that requires very little prep, is delicious and still within my calorie range. If I have to cook tonight (as I had planned), I'm likely to stop in somewhere to get unhealthy takeout. Mitigating the chances of that by not cooking and eating something much easier and faster to prep tonight.
--and finally get thee to sleep at a reasonable hour tonight...so that I'll be well rested for tomorrow....another day.
Writing this out makes me feel in control and that I can easily do this. Now off to execute the plan!!!!
Wednesday, February 12, 2014
Amazing how quickly I can fall into old habits. I've been doing so well balancing life with my dieting needs. If I have dinner or lunch out plans, I make sure I eat my own trackable cooking for the rest of the days meals. If the calories aren't worth it, I've been passing (and reminding myself how much time it would likely take on the elliptical to burn off the calories...sometimes, the unplanned food is worth it....most times its not and I talk myself out of it quickly. The plan is working...as I feel and look better, I have more energy, I feel happier and have lost 8 pounds (on avg a pound a week since I started...so meeting my goals).
But sometimes, I slip into old habits. As an example, yesterday, I had a club meeting after work. It is held at a bar and they have an all you can eat buffet for $20 before the meeting starts. I've had that buffet before...food is good but not great. So instead of having dinner at the meeting, I planned in advance...brought to work my meals from home. Had a delicious butternut squash chili with brown rice for an early mini meal dinner at work before I left for the meeting. Had my planned one beer at the meeting and then went home to have my planned 2nd mini-meal dinner.
But, as I was walking home, I was craving food. I made the mistake of stopping at the store for a few not critical groceries. In the process, I picked up a few things that were not necessarily in my interest. And yes, you guessed it, I ate more than my planned minimeal once I got home.
However, I will give myself credit for tracking it all. In the end, I was 500 calories over my daily limit (way over on my sodium, though). And frankly, even my binges now are not nearly as bad as they used to be. And I'm keeping myself accountable even through the binges.
So, in the end, a good reminders...
--I'm human and some days will be more challenging than others.
--Key is to get right back on the wagon which I will do today (delcious breakfast/lunch/snack already planned and with me at work).
--This is a process...if I stick to the plan, most of the time, I will progress to my goals.
So, I'm committing to STICKING TO THE PLAN!!
Wednesday, January 29, 2014
I'm approaching end of month and always at risk of abandoning the cause. So I think it's time to reflect on all that I've accomplished so far in relation to my plan:
1. plan my meals in advance using the SP nutrition tracker--DOING IT CONSISTENTLY!
2. track all food in SP nutrition tracker (with the exception of 2-3 meals out)--DOING IT CONSISTENTLY!
3. for those 2-3 meals out...some rules...no more than 1 drink, no dessert and enjoy every bite of the rest--ONLY TWO MEALS OUT THIS MONTH WHERE I HAD A 2ND DRINK (AND ONE WHERE I SHARED A DESSERT)....HUGE IMPROVEMENT!!
4. always have multiple healthy veg heavy options at the ready--DOING IT CONSISTENTLY
5. 25 min cardio Tues/Thurs, strength training circuit Tues/Thurs, yoga classes Mon/Wed/Sat--DOING IT CONSISTENTLY and ADDING A THIRD CARDIO DAY TO THE PROGRAM STARTING THIS WEEK
6. read Beck cards daily--HAVE TO GET BETTER AT THIS ONE
7. follow Beck principles...particularly NO CHOICE, with conviction--HAVE TO GET BETTER AT THIS ONE
8. turn TV off by 11pm, no exceptions! --HAVE TO GET BETTER AT THIS ONE
9. weigh in daily but record weekly--DOING IT MOST DAYS
10. no obsessing, record and move on to other aspects of life--DOING IT MOST DAYS
11. fun reward for every 5 pounds lost--ACHIEVED 1ST 5 POUND GONE REWARD
So, all in all, a really good start. The trick will be to keep at it. It will get easier as these tasks become more habits...a few more weeks and they should be ingrained!
Thank you to all my virtual and real world support network. They are now everywhere as a reminder (at work, at the gym, online, in my social life), so just when I might think I might give in....some caring soul will appear and check in with me, which gets me back on track :o)
Thursday, January 09, 2014
So many starts and stops, losses and gains over the years. But I really don't want to head into my next decade of life with the same old, same old struggles of the past decade. Just before Christmas 2013, I started again. I'm using all my tried and true techniques from the past and adding a new old....enlisting as much support as possible.
The type of support I'm talking about is in addition to this site, my Beck Diet Solution Spark Team and my Spark friends. I've enlisted certain people in my non-virtual life. For example:
--To get me to the gym, I've asked one of my colleagues at work to email me when she goes to the gym (she goes regularly and I've asked for her help to get me on her bandwagon!)
--To keep me motivated, I've asked for help from a willing trainer at my corporate gym (she is relatively new and apparently loves helping people with nutrition, training and weight loss; so I've asked her to measure me once a month; during this months assessment, she was comprehensively interested in my weight loss plan and offered helpful suggestions...and offered to set me up with a weight training program in addition to my cardio and yoga plans)
So now there are people in my life that I see multiple times a week that know I am embarking on a weight loss journey and I need to be accountable to them in addition to myself.
Now, for the plan (the exercise portion will change as I get more into a routine):
1. plan my meals in advance using the SP nutrition tracker
2. track all food in SP nutrition tracker (with the exception of 2-3 meals out)
3. for those 2-3 meals out...some rules...no more than 1 drink, no dessert and enjoy every bite of the rest
4. always have multiple healthy veg heavy options at the ready
5. 25 min cardio Tues/Thurs, strength training circuit Tues/Thurs, yoga classes Mon/Wed/Sat
6. read Beck cards daily
7. follow Beck principles...particularly NO CHOICE, with conviction
8. turn TV off by 11pm, no exceptions!
9. weigh in daily but record weekly
10. no obsessing, record and move on to other aspects of life
11. fun reward for every 5 pounds lost
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