Here are some suggestions for staying motivated for the long haul:
•Update your vision collage to reflect your goals as they change, and as you set new milestones to reach.
•Start your own weekly blog series that documents your journey to a specific goal.
•Begin each day by finding an inspirational quote you like, and share it on your SparkPage to Spread the Spark.
•Read your old journal entries to help you realize how far you've come since the beginning of your journey.
•Motivate others in your life to get healthy--it will inspire you follow your own advice so you can be a good example for them.
•Start a SparkStreak of your choice. If and when you streak ends, use it as motivation to outdo yourself next time.
•Create a motivating rewards system. For example, put money in a jar every time you make a healthy choice. Use that money to buy yourself something fun at the end of the month!
I need to remember to keep the spark alive. I spread the spark by sending my co-workers Spark Quotes and motivation picture through out the week.
I also need to remember to take a look at old photos of myself to keep in mind all the weight I have lost. Since it's a slow process I forget.
Look back at your previous journal or blog entries, and think back over the past few months. You have tried many different techniques and strategies to make healthy eating and exercise a part of your daily life. Some probably worked better than others. Identify the best and most seamless ways you incorporated new habits into your life and got results. Continue to use these techniques from this point forward. It worked before, and it will work again.
What has worked in the past to get me motivated and back on the "horse" Has been to either start exercising or starting to write down my food. Just one or the other and everything else falls into place eventually.
Another way to get back on track is to monitor my blood sugar more closely. Numbers over 140 make me want to get back on track.
The thing that keeps getting me is my urge to binge, but the way I've been fighting that is by working out more. If I work out just enough I'm not too sleepy to do anything but just calm and relaxed enough to not want to over eat.
I still have a hard time controlling myself at my Mom's and mother-in-laws because they have so much food within arms length. To better combat that I need to pack more of my own snacks and water to help me not over eat.
My husband still brings food in the house but I am getting better at controlling myself. And he is getting better at hiding the stuff from me. I still wish he would jump on the band wagon with me.
Blog today about the last time you fell victim to your own "all or nothing" attitude about food or fitness. Was your choice really rational or helpful like it seemed in the moment? How can you make a different choice next time?
The last time I feel victim to my all or nothing attitude was last week, I went over a little on my calorie range for the day and figured screw it I’ll go all out and ended up going over my calorie range by 2500 by getting a Big Mac Meal and Shake! And I already had dinner.
My choice was not rational or helpful. I thought it would provide instant gratification and make me feel better about my situation but I was filled with regret and it set me back a whole week because I gained that week.
Next time, I need to focus on my journey and why I am doing this. It’s ok to have a free day once and a while but it is not ok to binge to make myself feel better. Next time, if I’m still hungry I can eat fruit and make a healthy choice. It’s ok to go over a little bit and it is ok to go to bed a little hungry. It is not ok to kill my self with food.
Today's SparkCoach Lesson
Action Step: Write down your realistic ''happy'' markers of health and well-being. Refer to them as you continue on your journey. You may discover that you are at the right weight for your body--sooner than you expected. If your weight loss stalls, stay at your happy weight with your focus on weight maintenance for the next 6-9 months. Then, revisit your weight-loss goal in the future. Remember to celebrate every accomplishment during your journey to health!
Until next time, Keep Sparking!
My Realistic Happy Markers of Heath and Well-being are:
Lowering my A1C
Being able to shop for clothes at any store
Being able to hike and run without getting winded
Not being sick all the time
Being happy and having more energy
If "weight" didn't exist, how would you know if your body was healthy? Blog today about all the signs that you're getting healthier, happier and fitter that don't involve the scale.
Signs that I am getting Healthier:
My clothes feel loose
I have more energy
I sleep better
I lowered my A1C to 5.8
I am able to go more places and enjoy activities with my family.
I feel Happier