Sunday, November 04, 2007
CHALLENGES. I haven't proved to myself yet that I have made this a permanent lifestyle. I can sum up my entire SP experience like this:
Jan-April 2007: ON program. First time ever getting my weight below upper 140s. Strict, perfectionistic, inexperienced, assumed my new behaviors were here to stay.
April-July 2007: OFF program. Couldn't keep up with my strict standards anymore and couldn't strike a balance between ON and OFF.
July 2007-September 2007: ON program, sparked by a challenge to get in shape for a vacation.
October 2007: OFF program. Gained lots of fat/pounds despite lots of exercise. Binge ate. Pretended that it was OK because of all the running.
November 2007: I have no choice, I HAVE to lose the weight to fit into my bridesmaid dress. However, why stop there...I have a few other very important events coming up to look my best for:
Dec. 19, 2007: 30th birthday.... shudder!!!
Jan. 1, 2008: Will be my first year started thin, and almost a year since I started SP/WW.
February vacation, 2008: JAMAICA
So I'm more motivated by the beach than anything else. Sue me. It's what works. I look at that Memorial Day Weekend photo of myself at 135 and I want to look at LEAST that good in Jamaica. Hell, I want to look my best EVER in Jamaica. I want to be toned, healthy, glowing, firm. I want women 10 years younger to be jealous. I want people to think I'm in my mid twenties instead of the 30 I will actually be. I want to spend the entire 5 days in gorgeous skimpy clothes and not once have to worry about anything bulging that shouldn't be.
Keep that image in mind for the next 3+ months as I make my daily choices about diet and exercise, and stick to the proven plan:
*Plan my food in advance (1,500 calories/day until the wedding...after that, consider increasing) with a healthy balance of nutrients
*Aim for 60-90 minutes of exercise a day, but don't stress if I don't meet that goal sometimes. DIET has shown itself to have far more of an impact than exercise. Exercise should include high intensity cardio, following my strength training program, and some strength training.
*Get enough sleep.
*For events where planning food in advance is impossible, plan and eat a healthy, typical diet of about 950 calories, saving about 550 for the event. At the event, have more veggies than anything else, avoid calorie-laden beverages, and have very small, very controlled portions of other items. When I am finished, I should still have a sense like I am hungry. Don't get upset reading this. I am the kind of person who feels "hungry" unless I've eaten thousands of calories, especially when I'm at a special event. I have to tell myself that I should still be "hungry" when I'm finished otherwise I will really overdo it. Obviously I will really be satisfied, but it is very hard for me to recognize that feeling.
*Fill up on water and tea, and chew gum.
*Try to stay busy with activities that have nothing to do with food...activities during which I can't eat or think about eating are best!
*Blog, read articles, write posts, use my best buddy SparkPeople.
*Likewise, reflect often, brag to Jess and Mom (they won't mind, they'll be happy for me), go to WW meetings, wear clothes that show off how great I look.
*When I really don't feel like following the program, DO ANYWAY. Think about JAMAICA...think about being 134 or less on the sunny, warm beach, size 4 or less. Here are some things I CAN do if I am feeling burnt out:
-lighten up on the gym
-play computer games or watch TV
-get more sleep
-drink more water/tea/coffee and/or chew more gum
-FOLLOW DIET PLAN for the day, but if really hungry, go for 1,600 calories (pre-planned, controlled, healthy, and balanced of course) the next day. Go back to 1,500 when feeling better.
Once I start getting close to goal, slightly and gradually increase daily calories. I'd love to see myself at 1,900-2,000 calories eventually, maintaining or very very gradually losing a bit more, 135 or less, still planning and tracking and exercising, and just in general feeling good.
PLANNING FOOD IN ADVANCE is the necessary key item that I must follow.