ROOSTER72   26,757
25,000-29,999 SparkPoints
ROOSTER72's Recent Blog Entries

Delay Tactics

Monday, May 21, 2012

I have to remember delay tactics. It is something that can really work for me.

DELAY snacking
Don't tell myself that I can't have a piece of that leftover cake. Tell myself to leave room in the budget, and if I still want it later - I can have it. If I eat immediately, I might end up having more than one slice - so delay the snacking until later. Also, if I tell myself no, it only makes me want it more. It's not NO, just - we'll see.

DELAY seconds
Don't tell myself that I can't have more. Have a glass of water, do the dishes after the meal etc etc. Then if I really want some more, I can have it. Chances are I won't need it, if I just give it some time.

DELAY deciding not to exercise
Don't want to exercise. Don't make the decision now. Get my gear on, start walking - see how I feel. Tell myself that I can make the decision after 10 mins of exercise. If I still don't want to, I can stop. I still get 10 mins, but chances are I will keep going.

The tactic is about not making rash decisions.
Give my tummy a chance to tell me I am satisfied. See if the exercise endorphins make me want to keep going. Allow me to determine if I really am hungry - or just wanting something.

This tactic is about not feeling like a slave to the process. Nothing is outlawed, nothing is compulsory - let's just make sure I really want to make that choice.

It is not 100% fool proof - but it is good to have another tactic to help us make good decisions.

  Member Comments About This Blog Post:


    Excellent attitude - thanks for sharing.

Report Inappropriate Comment
BEVA0307 5/22/2012 12:54PM

    Sounds like a lot of us are in the same boat. I often delay exercise and then never get off the couch. Then I get depressed. If I start moving it's the best way to get me feeling better about myself.

Report Inappropriate Comment
ILIKETOZUMBA 5/22/2012 12:15PM

    Excellent advice! I do the delay thing with exercise all the time, and like you, I generally find that after a few minutes I am happy to keep going. :)

Report Inappropriate Comment
WENDYJM4 5/22/2012 10:25AM

    great advice. so true. I must remember this also.

Report Inappropriate Comment

    Very good advice!

Report Inappropriate Comment

It has been a . . . {insert adjective here} . . . year

Thursday, May 17, 2012

A year on SP. Oh what a year.
So many adjectives. So many emotions.

A quick summary to bring you up to speed.

Very slim as a teenager through my early 20s. I struggled with mild depression through my late 20s and much of my 30s. Although never having an overweight BMI, I was right on the border line. Married a lovely man (who lives healthy - exercise, little alcohol, interested in a healthy diet) and lost a little weight from the healthy influence. We had 2 children & I left my job to raise them. Mild depression returns, as does the weight. Back at the borderline.

Late 2010 I decide to do something about it. I commit to a 50km mountain bike race in early 2011. A couple of kgs come off - but not much. I learn that weight loss is 80% food, 20% exercise. I try to 'be good' with my diet, but find that is not sustainable. And feelings of depression are still there.

In May 2011 I discover SparkPeople. Tracking food seems like a pain in the backside - but I suspend disbelief, and follow the program. I am not perfect, but I learn that I don't have to be. I just try to be more good than bad. And the kilos slowly offload.

My first goal was to get to my wedding weight - but I ended up surpassing that by another 5kgs (11 pounds). By November 2011 at 39 years old I weigh less than I have in the last 12 years. Many of my friends have never known me at this weight.

I signed up for the same mountain bike race for the second time, with hopes of improving my time on last year - given I was carrying 11kgs less that the previous race. Plans were spoiled when I developed a cough in the week before the race - and although I completed the race, it took about the same time as the earlier race.

And the cough is still with me. I can't exercise at anywhere near my usual intensity - and it is taking its toll. Lack of exercise is effecting my mood, plus my calorie range is less than when I was losing - since I am not burning the calories. I am finding it very challenging to keep within this lower range.

My lowest weight was 58kgs, but I decided that maintenance should mean 60kgs and below. I have been hovering at the 60kg mark for a few weeks.


I liken my weight loss journey to climbing a cliff to the top. Over all the climb was fairly straight forward and methodical - one foot in front of the other. Until I got the cough I was dancing on the cliff top, celebrating my achievement. Now I feel like my legs are hanging over the edge, and I am hanging on by my fingernails.

I'd like to take this opportunity to thank my SP buddies for all the motivation and support they provide. I still have a way to go to feel confident that I can maintain in the long term, but I am sticking with SP, because it works!

  Member Comments About This Blog Post:

FIFIFRIZZLE 5/20/2012 5:07AM

    Congratulations on getting fit and healthy. I'm sure once you are recovered from your cough you will release the weight again.
Like the others, I have to say, if you have a cough that persists like this one, you need to get it checked out. I had a cough for months that I never could quite shake, though it never really seemed that bad, turns out it was pneumonia and it wouldn't have got better without antibiotics.

Report Inappropriate Comment
ROSGETSSERIOUS 5/17/2012 12:11PM

    Congratulations on your sparkaversary - that is a great achievement. I also hope you are getting professional help with the cough. You have made so many healthy changes and in the long run, this should be about improving health - the weight loss is just one facet!
emoticon. emoticon. emoticon. emoticon

Report Inappropriate Comment
ILIKETOZUMBA 5/17/2012 9:21AM

    CONGRATULATIONS on successful weight loss and maintenance!! I'm so sorry about the cough getting in the way - if it's persisted this long, I hope you've had a doctor take a look at you about it. Gotta keep healthy in all ways, not just weight loss! :)

Anyways, I knew you were working on maintenance, but I didn't know your backstory - thanks for summarizing everything! What a journey. emoticon

Report Inappropriate Comment
WENDYJM4 5/17/2012 6:58AM

    emoticon emoticon
Have you been and had a checkup at the doctors about the cough?

Report Inappropriate Comment

How the new me is wiser than the old me

Friday, April 27, 2012

Let's set the scene - oldest at kindergarten this afternoon. I take youngest for a walk in the push chair - doing some errands. She sleeps, I walk.
To be honest, old me would have done this (with oldest, obviously).

What's different? It's mid-afternoon, and I am thinking I could do with a little snack. And I know the child will be waking soon, and wanting something to eat.
Actually, I think I was thirsty - and I did not have my water bottle, and I did not bring a snack from home. OK - the new me is wiser, but I never said she is a genius.

The old me would have taken advantage of the fact that child is asleep - and bought the sort of snack that I don't want the child to eat. Chocolate bar, pastry, muffin etc. You get the idea. And bought a mandarin, or similar for the child for wake time. The childrens' health has always been important to me.

Today I take advantage of the child being asleep - but in a different way. I have time to make a considered choice. I visit the health food aisle of the supermarket - and start reading the nutritional information on the 'low-carb', 'high protein' bars. I have seen some of my SP buddies eat these - so I thought I'd check them out. I am sure they serve a purpose, but for me - they seemed like a very small amount of food for the calories. The old me might have tried to read the nutritional information - but I never knew half of it meant.

So I visit the fruit and vege section, and see the strawberries. I buy a punnet and scoff 10 lovely fresh sweet strawberries - and reluctantly hand over the rest to the child. About 20% of the calories - and so much more satisfying!

My children's health is important - as is mine. When I buy healthy food for them - I am getting extra for me!

  Member Comments About This Blog Post:

KANOE10 5/3/2012 7:24AM

    You have made wonderful strides. I love the new healthy you! emoticon

Report Inappropriate Comment

    Love this..WTG with getting strawberries instead of a higher calorie option. emoticon

Report Inappropriate Comment
PATTYKLAVER 4/28/2012 7:57AM

    Love your attitude and the fact that you can see a difference in yourself. Keep up the good work.

Report Inappropriate Comment
SHEILA1505 4/28/2012 3:29AM

    I agree with you - I'm not about to waste my calories on a bar of anything - and have decided that bananas probably aren't worth their count either - bring on the berries! Well done with the choices :)

Report Inappropriate Comment
THETURTLEBEAR 4/27/2012 8:53AM

    Wow - what an awesome NSV!

Report Inappropriate Comment
AMANDA_AGAIN 4/27/2012 8:42AM

    Yum! :-)

Report Inappropriate Comment
ILIKETOZUMBA 4/27/2012 8:09AM

    Great choice! I loooove strawberries, and yeah - I totally don't get protein bars. How can something so small be satisfying? I don't think they're worth the calories either. Anyways, way to go - your health is absolutely just as important as your kids'! And they'll want you to be around and healthy in the future for as long as possible. :) emoticon

Report Inappropriate Comment
BEVA0307 4/27/2012 7:46AM

    I'm frustrated when I go to the market hungry and I can't eat the fresh produce because I can't wash it. I don't buy organic because I can't afford it, and I know the other produce needs the pesticides, etc. washed off before I eat it. You mentioned it was the health food aisle so maybe those strawberries were organic but I find myself resorting to baked goods because I WANT them and I have the excuse that the produce is unwashed. How would you handle this situation?

Report Inappropriate Comment

Finally bought myself some new clothes

Saturday, April 21, 2012

Had a terrific time shopping. I know the shop assistants are there to make you feel good about yourself, and I felt amazing.

I used to be a size medium to large or Australian size 14 (US size 10).
I collected mediums tops off the rack - all too big. The smalls fit well.
Although I was looking for tops, I decided I needed some new trousers (slim line) - and ended up in an Australian size 10 - US size 6.

Not only that, but the staff were saying things like - 'You've got such a small waist, you should tuck that in' and other similar comments. And I could really see it.

I wore the new outfit to my friends 40th last night. Got a few comments on how fit I look, and my nice top - but then I blew my calories for yesterday.

These trousers are a new motivator for maintenance - they are lovely, and I intend to wear them out, rather than grow out of them!

  Member Comments About This Blog Post:

KANOE10 4/22/2012 9:42AM

    How wonderful that you fit size 6! How fun to get new clothes. They will keep you motivated in maintainance. I am wearing new spring clothes also and having such fun!

Report Inappropriate Comment
DNS9264 4/22/2012 5:42AM

    That's the best feeling ever! Congrats! emoticon emoticon emoticon emoticon emoticon

Report Inappropriate Comment
ILIKETOZUMBA 4/21/2012 11:00PM

    I used to utterly loathe shopping, but I kind of love it now - it's so much more fun when you feel good about yourself! I'm glad you had such a good time. :)

Report Inappropriate Comment
WATERMELLEN 4/21/2012 8:00PM

    Gotta feel SOOOOOOOO good! I must admit, I love fashion -- or maybe style -- and love just trying on clothes without necessariy buying anything (but did not when I weighted 230 and wore size 20). Now I shop discount/liquidation/thrift/consign
ment and also accept donations cheerfully from girlfriends who have outgrown their clothes. It's fun putting together outfits that cost me next to nothing . . . always "one silly item" like my new red cowgirl boots.

Vanity is a huge motivator to keep on tracking!! Frivolous, superficial, kinda dumb maybe: but it works.

Report Inappropriate Comment
WENDYJM4 4/21/2012 7:17PM

    emoticon emoticon emoticon emoticon emoticon

Report Inappropriate Comment
FIREFLY_MEDIC 4/21/2012 7:02PM


Report Inappropriate Comment

What happened? Or more important, why did it happen?

Thursday, April 19, 2012

I have done nothing but eat today.
I took the kids to the Victoria market - and came home with lovely fresh fruits, vegetables, seafood, chicken etc - oh, and bread.

I had left overs from last night for lunch - but then saw the crust I carved off the fresh loaf for the kids sandwiches, add honey . . . and all of a sudden I had eaten about 5 slices of fresh baked market bread with honey.
For some reason I later cracked open the last of the Easter stash and ate about 75 grams of chocolate.

So, my calories are going to be about 500 over target for today, Not a disaster. If I can get back on track tomorrow this is not a problem.

I just like to understand why it happened.
Aside from the market trip with the kids we did little today. I was feeling fatigued.
This lead to

emoticon Feeling I needed energy - craving carbs

emoticon Not feeling inspired to get out and do something (like walk, play in the park, invigorate myself , burn calories)

emoticon Feeling bored, which also leads to bad eating

I love blogging - I was worried about this, when I did not understand it.
I now realise I only had 6 hours sleep last night (I am normally an 8.5 hour type).

Lack of sleep = fatigue = boredom = danger of binge eating

Note to self - get your sleep.
When you can't - make good plans for rest, activity and healthy eating for the following day.

  Member Comments About This Blog Post:


    When I am more tired I crave carbs more also. Ugg. Thing is, you know what you need to do now, and tomorrow is a brand new day. Be diligent and watch carefully and you won;t have to worry. You've got this! Oh, and more sleep, right? But then again, I should also take that advice.

Report Inappropriate Comment
TOTHEFUTURE1 4/19/2012 8:12PM

    Walk, walk walk from a fellow Sparker who doesn't take her own advice

Report Inappropriate Comment
AMANDA_AGAIN 4/19/2012 8:44AM

    I think I got sleepy just reading this.

I'm the same way, I need 8-9 hours of sleep each night and lately I've been getting 7-ish. Which doesn't seem like a huge difference, but I'm pretty sure I'm feeling it.

Hope you get a chance to get more sleep soon!

Report Inappropriate Comment
JESSIHOVER1 4/19/2012 8:39AM

    Good thing everyday is it's own day and you have the ability to start each new day just how you want!!

Report Inappropriate Comment

    What great insight into understanding how your body works and reacts without sleep - I also need my eight hours or my body is out of rhythm. It sounds like some great purchases from the markets - I love the Victoria markets - such a great atmosphere.
emoticon. emoticon

Report Inappropriate Comment
LISEIGHT 4/19/2012 5:35AM

    I too have identified sleep as the key to my healthy eating: when I am tired, my body goes into: give me carbs: bread, sugar, chocolate, anything! and then, if I start, then I crave all day!!!!
Well done for being so positive about knowing that you will be back on track the following day!
I am now trying to have a lovely food treat in the evening, so that if I want chocolate durign the day, I know that it has been entered adn counted for in my tracking for that evening, adn just wait to enjoy it later! (let's see how long that lasts!!!!
I hope you get a good night sleep tonight!

Report Inappropriate Comment
SUNFLOWER4ME 4/19/2012 3:56AM

    Hmmm good for you for trying to figure it out. I think you are right, maybe you were cutting calories and carbs too much in previous days or the lack of sleep triggered something? Regardless, with only a couple hundred calories over, you avoided a disaster! So emoticon I like to think some accidental over eating days are good for our bodies, keep our metabolism in check. emoticon

Comment edited on: 4/19/2012 3:56:54 AM

Report Inappropriate Comment

First Page  1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 Last Page