Monday, May 21, 2012
I have to remember delay tactics. It is something that can really work for me.
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.
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.
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!
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!
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!
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
Feeling I needed energy - craving carbs
Not feeling inspired to get out and do something (like walk, play in the park, invigorate myself , burn calories)
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.
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