Tuesday, July 09, 2013
Today is the one-year anniversary of when I started back on SP. When I stepped on the scale this morning, I found that I weigh 17 pounds less than what I weighed a year ago.
This made me sad for so many reasons. For one, at the lowest weight that I was over the past 12 months, I had lost 46.5 pounds. For another, I have been slowly losing ground since last November. The habits that I adhered to initially went out the window for one reason or another and the weight has been creeping back on.
But then I came across an article on the US News & World Report website that I really needed to see today -- The No. 1 Skill for Weight Management health.usnews.com/health-news/blogs/
"...the most important skill in weight management is learning how to pick yourself up, dust yourself off and get back on with it. Whether it's the predictable—holidays, birthdays, anniversaries or vacations—or the unpredictable—illness, death, marital discord or injury—life has a bad habit of getting in the way of our best intentions. And mark my words, you're going to fall down."
I had been expecting that it was going to talk about tracking food or exercising regularly, and I was fully ready to chastise myself of failing so miserably on both of those fronts for so long. But picking myself up is the most important?
And it slowly dawned on me that, yes, that is true. Life has a knack for getting in the way, whether the event is planned or not. How long you are out of your rhythm depends on how long you let the disruption go on and how quickly you pick yourself up and get back to what needs to be done.
In my case, I got off-track and didn't pick myself up for eight months. That's an awful long time to let myself stay down.
Instead of letting that knowledge get the best of me and continue to keep me down, I walked a mile with Leslie Sansone this morning. Then I tracked my food for the day and did better than I have in quite a while with accounting for everything. Then I went grocery shopping to fill the house with healthy options. And tonight, I walked about a half hour again with some ladies from church.
So for today, I picked myself up. It's a step in the right direction.
Monday, May 06, 2013
I knew this day was coming. I had been thinking about it and planning for it. Getting on the scale this morning confirmed it.
This is the day I stop being a whiner and start taking responsibility.
I get that the past six months have been more stressful than usual (hence my absence on SP). My husband has been in his final semester of school and working overtime, which threw my routine out of whack. I fell into bad habits of going on 5 hours of sleep a night, not planning meals, and putting everyone else's needs before my own. I've been feeling like a hamster on a wheel -- frantically running, but not really making any progress. But, you know, everyone has stressors in life. They can't be used to absolve oneself of responsibility.
I'm glad that I am still 24 lbs down from my highest weight when I started up seriously with SP last July, but the reality is that I am 22.5 lbs higher than the lowest I had gotten using SP. Not a good thing.
Like I said earlier, I knew this day was coming. I have been feeling increasingly sluggish and out of control. I knew why it was happening -- functioning on auto-pilot never bears good results. That was a (stupid) choice I elected to make, and the consequences have been clear.
Could I have done things differently? Of course. Undoubtedly, there are others who have endured far more stressful situations than I did and are more successful at staying the course. That's not to say that I am comparing myself to others (because we know how pointless that is), but I refuse to make allowances for the choices I have made over the past six months.
So this is the plan of action thus far:
1. Retake control of the meal planning and grocery shopping. My husband has tried to share responsibility for these activities because he doesn't want it to all fall on me, but it just doesn't work. Meal decisions start happening haphazardly, food that wasn't on the grocery list somehow makes it into the house, and going out to eat happens more often. Cutting off the possibility of this happening is the first step.
2. Track my food. I had gotten lazy about this, I'll admit. But I know that tracking is a good thing because I'm able to objectively see what I've had and what I should have for the rest of the day to ensure that my eating is balanced and within my calorie limits.
3. Exercise. Another thing I have gotten lazy about. There really is no excuse. I have all the resources I need to do things right in my own house. I simply let inertia win. I'm also planning to enlist my daughter in motivating me to move (a role she'll be eager to take on since she is a skinny thing with tons of energy!)
4. Sleep! Burning the midnight oil doesn't do me any favors. Getting more sleep will allow me to be more efficient with everything I do during the day. One way I am working to combat the "Just one more thing" temptation is to have daily to-do lists. When I think of something, instead of rushing to do it, I put it on the to-do list for the next day. It can wait.
I re-read the saying on my Sparkpage wallpaper, and I want to include it here since you can't read it with everything covering it:
STOP making up excuses.
STOP saying that you'll do it tomorrow.
STOP believing it will happen by itself.
BEGIN working out today.
BEGIN eating healthy today.
BEGIN your life change now.
Do it TODAY
and be proud tomorrow.
I want to be proud tomorrow.
Friday, November 30, 2012
So the holiday season is upon us, kicked off with a few days with the family over Thanksgiving. My weight went up about 3-4 lbs. That was actually a small success in my book because it usually is much worse than that. But, getting back on track food-wise has been pretty good this week. I need to get more consistent with exercising, though...
I read in the news headlines that motivational speaker Zig Ziglar passed away yesterday. Such a tremendous loss :(
A couple of his quotes really hit home with my efforts to improve my health. One I posted as my status update:
“Regardless of what you are doing, if you pump long enough, hard enough, and enthusiastically enough, sooner or later the effort will bring forth the reward.”
It just served as a good reminder that this is not a short-term activity. I need to keep pushing, to remember that this is not a race, and to think about the results (both scale and NSV) I am experiencing and have yet to experience.
The other one I like, partly because the visual makes me smile:
"I'm so optimistic I'd go after Moby Dick in a row boat and take the tartar sauce with me."
How many of us bring that same optimism with us on our journeys to health? Or are we telling ourselves that we will “try” to make it work?
Especially if this is not the first go-around at losing weight or if you’ve never been thin, it can feel like an impossible dream. I am oftentimes my own worst critic, so, yes, I have had many thoughts of, “Can this really happen for me, too?”
The above quote helps to kick out the messages that would drag me down. Instead of being my own worst enemy with negative thinking, I need to think and act as if success is a foregone conclusion. To do anything less is to invite in self-doubt, and that has no place in my life.
What is your favorite quote to counteract thinking that could derail your efforts?
Saturday, November 17, 2012
I am feeling back on track (just in time for Thanksgiving, fortunately!) I had a great weight loss at my last weigh-in that made up for the increase the week before, so I have lost a total of 43 lbs so far A big part of that came from the video suggestions by HEYITSLISA (thank you! ) It's great to have something more in the bag o' exercise tricks!
On the blog that I write as a career consultant and resume writer, I did a post about guided imagery as a way to achieve success. Basically, the premise is that guided imagery works better than affirmations. Affirmations just scratch at the surface, trying to convince you that you are good enough. Guided imagery, on the other hand, helps you in a couple ways: 1) you are able to go through a "dress rehearsal" of what you are trying to achieve, and 2) you are engaging all of your senses so you actually feel the success that you practice in your mind.
I've been thinking about how guided imagery can be used to envision my success with weight loss. At first, I was hitting a brick wall because I was trying to see what I would be like at maintenance. The problem is, I have never been that thin, and I couldn't picture what the "end result" would be like for me.
Then it came to me. Instead of envisioning myself at maintenance, I need to be doing guided imagery of the process. Making healthy food choices, exercising, dealing with temptations, keeping things in balance -- those are the things I should be thinking about! And it's easy to picture myself doing them since they are a part of my everyday life.
Another benefit to doing a dress rehearsal of success in the process is that it helps to build a foundation for sustained success over the long term. It's not picturing myself being thin that will help me keep this healthy lifestyle going for me. Rather, it's making good choices day in and day out. Having a good model in my head for how to do that will make it even easier to execute it more consistently in real life.
Saturday, November 10, 2012
The past couple weeks have been a blur. It all started on October 25 since my kids were off from school for two days (nothing much is accomplished when they have off).
On October 28, we went out for a fun afternoon of trick-or-treating as a family, which completely wore them out. A few hours after putting them to bed, I heard my daughter call to me, "Mommy? My throat hurts." I took her temperature, and it was 102. Dang. I gave her some honey for her throat and ibuprofen for her fever. Hopefully, it would just be a temporary reaction to running hard that day.
Of course, it wasn't that simple. She was out of school four days with a double ear infection. Finally, on Friday, she got to go to school.
But then, it was a three-day weekend due to parent-teacher conferences. That ended up being a good thing for her because being sick for so long really took a toll on my daughter. Not so good for me because I wasn't able to get much done and there was Halloween candy in the house. I had smartly filled a Ziploc bag with various goodies for my husband to take to the team he supervises at work the day after trick-or-treating, but there was still a lot left. And the stress of having my week knocked off-kilter showed in my cravings for candy and on my number on the scale.
On top of that, my exercise routine (which has consisted primarily of walking) was thrown out of whack because my left knee was starting to hurt and I could feel the beginnings of plantar fasciitis on my right foot. So no more walking for a time...
I knew this week was going to be crazy, as well, because of a three-day online conference that I was participating in, but I was determined to get back on track since I knew what was coming. I tracked better, made sure my water intake was up, and started a new strength training routine. My knee is feeling better, and the stretches I am doing every morning are helping my foot a bit (though, with past bouts of plantar fasciitis, I know it can take a few months to fully heal). Still, it's been a good week compared to last week!
The goal for this week is to find another cardio activity to replace the walking. I am bummed about walking not working out for the time being. I was able to couple that activity with talking on the phone -- not only did the time fly when I walked, but I was multitasking! I know there are resources on SP that will offer good alternatives, and I will take the time this week to figure it all out so that I can be a bit more prepared for the insanity of Thanksgiving :)
Hope you all are doing well!
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