Thursday, March 25, 2010
I have probably attended hundreds of Weight Watcher meetings. I have never left one without feeling that I benefitted in some way. Most of the time, though, three days later I don't remember the topic or much about the meeting. However, our Polk County SparkTeam challenge today made me think about what was probably the most helpful meeting I ever attended. It addressed my worst weight management problem. Over and over in my life I felt profound guilt and would give up my weight management efforts in despair if I slipped up one day, one meal, or even one donut.
I honestly don't remember the exact words, but here's the gist of it:
Don't sweat small slip ups with your food plan. Think of it like a football game. A fumble isn't part of the game plan, but it is part of the game. Shake it off!!
Wednesday, March 24, 2010
Some lessons it seems I have to learn more than once.
This morning I woke up hungry. Very hungry. I ate a little. I had some coffee. I ate some more. I had another cup of coffee. I ate some more. Hunger, hunger. I've already eaten 485 calories. Hunger? Hunger? Wisely I switched to water and drank several cups. Still I feel hunger. The Cheerios are calling to me, but I know I have had enough. Why doesn't my stomach?
I get distracted by chores that need to be done. In the back of my mind, though, I'm thinking, I could eat my lunch calories now, and have a 70 calorie boca burger and veggies for lunch. Just as soon as I finish what I'm doing, I'm having a second -- or is it fourth? -- breakfast. And I'll compromise. I'll go with oatmeal, my favorite filling food. It's hot, satifies me better than cold cereal, and it has less sodium. Ok. I'll get a bowl of oatmeal in just a minute. With skim milk.
The minute comes. Now I'll get it. Oh, wait. Surprise! Where did the hunger go? They used to say it takes 20 minutes to know you've eaten. This morning it took me more like an hour to feel full from the food I had eaten. This is a lesson I've learned more than once. Sometimes I just have to wait.
Tuesday, March 23, 2010
Today I went to the Basic Zumba class at the Y. I've been going to the regular Zumba class but I thought perhaps I could do better keeping up with the moves if I spent a little time at the elementary level. It was lots of fun, and like the regular Zumba, I worked up a good sweat. I was really into it. I was feeling the music, having fun, definitely burning calories. I was just sure I was really getting it. And then I look in the mirror. Oh, no. Is that me? I look so stiff. Everyone else is shimmying and shaking. How can it feel so good when I look so bad? I wonder if they ever offer Remedial Zumba?
Now don't for minute think I'm giving up, because I have no intention of doing that! It is just too much fun and feels so good and healthy. I will keep going whether I can shimmy my shoulders and rotate my hips or not. But don't ask me to Zumba for you!! -Marsha
Monday, March 22, 2010
A year ago today I made my Weight Watcher goal. A year! Wow!!! I have now been at a healthy BMI for a full year. My cholesterol and blood pressure, both of which were high, are now normal. I feel better. I have much more energy. I am happier. I look better.
During the last year, I have continued to make progress. I gradually lost 12 more pounds from March to September 2009. Then I found SparkPeople. I added strength training for the first time. I started paying attention to my sodium intake. I realized that I often ate too much fiber and too little healthy fat. I started to improve it by giving up "diety" fiber enriched products and by adding more oil (canola and olive) as well as nuts. I had really fallen off of the water drinking after Weight Watcher reduced the required amount. I'm back to 8 or more glasses a day. Looking at my daily nutrition report encouraged me to be more consistent about taking a multivitamin. I started tracking my sleep hours for the first time, going to bed earlier, and getting more sleep. Since September I've lost another 15 pounds and last month my Wellness Coach rated me at 20.2 BMI.
I have set a goal to increase muscle and reduce my percentage of body fat. I am almost certain it is working. My quads are noticeably harder and stronger, and I think other muscles are following. I have read so many SparkPeople articles, many of which have hit home and made a difference in the way I think, eat and exercise. I am more knowledgeable about health, nutrition, and exercise/fitness.
It's been a great, healthy year! Celebrate with me!!
Sunday, March 21, 2010
This week's Weight Watcher meeting was all about portion control. Our leader came out in clothes, hat, and shoes way too big for her. She then took off the huge shirt and had on a too tight shirt underneath. Then she took it off and the huge pants and was dressed right. Got everyone's attention about paying attention to sizes.
She then had different sizes of cups and glasses for us to guess how many ounces. She had all different shapes and sizes of potatoes again to quiz us. We looked at different amounts of cereal and various fruits. I actually did not guess as good as I thought I would. Sometimes I feel like I'm being compulsive when I weigh and measure my food, but this exercise made me think it is not wasted effort.
One tip she said that seems kind of obvious, but I haven't always employed, is to use a specific bowl for cereal. Perhaps it has a stripe or pattern so you can learn where one cup or half a cup is. Get to know your glasses and where one cup is in them. Using a smaller bowl, plate, or cup also makes you feel like you have more, which leads to feeling more satisfied, less deprived.
I was wondering what helped each of you learn portion control?
I think SmartOnes and other frozen dinners were one way that helped me see right off that generally I was eating way too much. My scale, measuring cups and spoons helped, too, along with the tracking.
Fear of guessing wrong and doing the portion control wrong probably kept me from making as many WW and SP recipes as I might have. It would be so helpful in recipes if they would say a serving is 1 cup or 6 ounces or the like, rather than just so many servings. Otherwise, you have to weigh out the whole recipe and sometimes it is heavier than my food scale will weigh. Then you have to divide it into the 6 servings or 12 servings or whatever. I know when I estimate sometimes I'm off significantly.
However, I'm trying to estimate more now that I'm on maintenance. Sometimes I'm still a little obsessive about getting just the right amount of food. You, too??
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