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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:

ROSGETSSERIOUS 5/22/2012 1:37PM

    Excellent attitude - thanks for sharing.
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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.

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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. :)

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WENDYJM4 5/22/2012 10:25AM

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

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ADVENTURESEEKER 5/22/2012 12:57AM

    Very good advice!

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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.

So the year has been SUCCESSFUL, CHALLENGING, FRUSTRATING, REWARDING, LEARNING, REFLECTIVE, SCARY . . . the list goes on.

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.

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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

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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

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WENDYJM4 5/17/2012 6:58AM

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

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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

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FINALLYBEINGME 4/29/2012 2:28PM

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

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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.

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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 :)

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THETURTLEBEAR 4/27/2012 8:53AM

    Wow - what an awesome NSV!

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AMANDA_AGAIN 4/27/2012 8:42AM

    Yum! :-)

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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

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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?

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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!
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DNS9264 4/22/2012 5:42AM

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

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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. :)

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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.

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WENDYJM4 4/21/2012 7:17PM

    emoticon emoticon emoticon emoticon emoticon

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FIREFLY_MEDIC 4/21/2012 7:02PM

    :)

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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:

ADVENTURESEEKER 4/20/2012 12:34AM

    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.

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TOTHEFUTURE1 4/19/2012 8:12PM

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

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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!

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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!!

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ROSGETSSERIOUS 4/19/2012 7:31AM

    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

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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!

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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

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