Tuesday, November 29, 2011
I stepped on the scale last night, woops. Not a pretty site. Lies I have been telling myself even though I know better:
5. I will start tomorrow! [followed by pass me the ice cream]
4. I am going to get up early tomorrow and work out, I am too tired right now to do it. [hit snooze until it is too late to work out]
3. A little bit of that yummy stuff won't hurt me [repeat several times until it isn't a little bit]
2. If I throw these fried chicken tenders on a salad, I am being healthy [better yet add some buffalo sauce and blue cheese too]
Drum roll please..........
1. Nothing's changed so I don't know why I am gaining weight! [followed by frustration and self-pitty]
The truth is, I was a former fat girl and quickly becoming one again. I know what it take to lose weight because at 15 years old I lost 50lbs. I got there because I really, really, wanted to be thin and was so scared of where I was going and unhappy with where I had gotten too. I stopped lying to myself, I stopped "starting tomorrow", I stopped taking "just a little" of what I know would sabatoge my diet, I ate healthy 7 days a week-not just week days, I know that taking high fat, low nutritional valued items and throwing lettuce underneath didn't make it healthy. I said no when people wanted me to eat something that didn't get me to where I wanted to be, I made wise choices, I worked out regularly -even if that meant being teased for doing a workout video in front of everyone who happened to be at my house in my living room. I cared more about where I was going then where I was. I was committed, I cared, I could smell thin and taste thin and I was all about getting there. Now so many years later (19 years to be exact) I am slipping down a slippery slope and I know it. I am seeking motivation through Sparkpeople and finding it. I am getting closer and closer to becoming that 15 year old determined girl again and I like it. I am scared, I am excited, I am going to stop sliding downward and start climbing upward.
I have drummed up a network of great friends who want to work out for me. I have taken up indoor rock climbing to increase strength and get over my fears of hieghts. I am ready, finally to improve, to be the person I want to be, to achieve my goals of becoming healthier, stronger, faster and leaner.
Thank you to all of you have inspired me with your blogs and with your words of encouragement. Thank you Sparkpeople for offering such a great resource for FREE. Fantastic. I am moved by the generosity of your creator.
Here is to staying strong, getting better and achieving results!
Monday, November 28, 2011
7:30 a.m. Dunkin Hines (double sized) Confetti cupcake with strawberry frosting
9:00 a.m. Dunkin Hines (double sized) Confetti cupcake with strawberry frosting + decaf coffee w/ half & half
12:15 p.m. Au Bon Pain Thai Coconut Curry Soup
12:24 CRASH, SO TIRED, WANT TO SLEEP, CAN’T FOCUS
Why am I so tired with all this sugar in me?
So in my quest to understand the inner workings of my body I sought advice from who else? The internet. What I have learned as the most likely cause of my post sugar crash:
When you consume sugar or product containing a high amount of sugar, then it causes an increase in the blood sugar levels. The increase in the blood sugar level results the release of insulin from the pancreas, which would result in sudden decrease of the blood sugar levels. This sudden diminishing of the levels makes you feel sleepy and tired. This can also result in cravings in your body as it tries to recover from this sudden change.
Lesson learned, if you need to focus, stay away from sugar. If you want better control over cravings, stay away from sugar.
Putting the lesson learned into practice = the hard part.
The many names of sugar:
SOLUTION: EAT FOODS LOW ON THE GLYCEMIC INDEX
The Glycemic Index relates to the way your body’s sugar levels respond to certain foods. Foods are given a rating from 0 –100 on the glycemic index with glucose in the highest position. High Glycemic Index foods (such as simple carbohydrates) will increase the body’s sugar levels rapidly whereas low glycemic index foods will increase the body’s sugar levels slowly. A good understanding of the glycemic index can assist in weight loss and help control diabetes.
What is on low on the glycemic index: Beans, whole grains, most fruits, yogurt, milk, carrots, yams, sweet potatoes, nuts, almost all veggies other then potatoes. I haven’t figured out where meat falls on the glycemic index list but I will figure that out.
Still tired from the sugar- a bit of regret over eating it as a result. I need a nap!
Saturday, November 26, 2011
Each year I know what is going to happen, I start eating early and finish late, in between the hours are filled with:
More Sweets…you get the idea
I thoroughly enjoy myself, the food, the family, the friends…ahhhh, I love it all. Then comes Friday….without fail, I step on the scale and regret every bite. Doom sets in and I go into panic mode, promising myself that I am going to run, bike, swim, eat lowfat/low calorie until every extra pound is lost. Former fat girls do not handle weight gain well.
This year there is extra panic since I was already in panic mode due to weight gain now it is a double whammy. So what did I do, I begged my boyfriend to go for a run with me, then we spent the rest of the afternoon raking leaves and burning more calories. Tomorrow we will rake more leaves and burn more calories. We will not stop until the pounds are lost.
I am surely not the only one with this compulsive behavior during the holidays so the question is, why do so many of us do it?
My answer: Mindless love for food chosen over undesirable self-control
WebMD article answer: “When someone consumes a sugary, fatty food they enjoy, it stimulates endorphins, chemicals in the brain that signal a pleasurable experience. Those chemicals stimulate us to eat more of that type of food -- and also calm us down and make us feel good.
The brain also releases dopamine, which motivates us to pursue more of that food. And cues steer us back to it, too: the sight of the food, a road lined with familiar restaurants, perhaps a vending machine that sells a favorite candy bar. The food becomes a habit. We don't realize why we're eating it and why we can't control our appetite for it.
Once the food becomes a habit, it may not offer the same satisfaction. We look for foods higher in fat and sugar to bring back the thrill.”
How to fix it:
My answer: Throw out all foods with a high sugar content and focus on eating well and exercising until weight is gone…question is, can the cravings be controlled enough to follow the “eating well plan”.
WebMD article answer:
· Structure your eating -- knowing when and how you're going to eat. That plan helps you avoid the situations or foods that trigger overeating and establishes new eating patterns to replace destructive ones.
· Set rules, such as not eating between meals. If you know you're not going to eat something, he says, your brain won't be as stimulated to steer you to that food.
· Change the way you think about food. Instead of looking at a huge plate of french fries and thinking about how good it will make you feel, he advises saying that it's twice as much food as you need, and will make you feel bad. "Once you know you're being stimulated and bombarded," Kessler says, "you can take steps to protect yourself."
· Learn to enjoy the foods you can control.
· Rehearse how you'll respond to cues that set you up to overeat.
So it is time to challenge myself to lose weight, exercise and then not do this again come Christmas
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