Last week I was hormonal and I was hoping I was just retaining water. But, I went to weigh in wearing as little as possible that also included undergarments (lol) and found I was down .2 lbs. I'm taking it! After all, I'm always the first to say, "1/4 lb lost is still going in the right direction, babe! One stick of butter less on my shiney hiney! I figured (mistakenly) that once my body went into it's regular cycle again a great loss would show up the next week.
Well, here I am, 2 days from my weigh in on Friday and so far I'm up .6 lbs!
You know, it's hard to admit to you all (if any) who read this when a week is hard, when I lose it and and honestly sometimes, I don't even know where I went wrong.
This time I know. The usual suspects.
Alcohol. Whenever I drink, caution is thrown to the wind. Sometimes just a little, other times, complete oblivion. and I'm not talking alcoholic binging either. I hardly drink. One shot, one jigger, 1.5 ounces of bourbon and suddenly, "just a few chips" while dinner is cooking.
I ate over my points from Friday through Tuesday, with last night really taking the cake at 65 points--something I don't usually do. My hubby was trying to help me last night by comforting me that it was too late to beat myself up
and that tomorrow is a new day and new start. Nobody can be perfect all the time
, that's why it's a journey! Besides, where would the fun be in that?
Missed Vegetables. I usually am militant about eating all the servings of vegies and fruits. and whenever I'm over my PP for the week, I can ALWAYS look back and see that I missed vegi and fruit servings and ate a bunch of salty carbohydrates. (tortilla chips, baked ruffles, french fries, and more). You miss the vegis and fruits, you don't feel as satisfied and you still want to eat the same volume of food, so guess what? carbs! True Story. Go check your own food logs...on the weeks you lost more, I can almost guarantee you ate more produce and when you plateau or gain, probably not enough because instead, you were eating ice cream, cheeseburgers, fries & baguettes. (or your demon processed carb of choice
Missed exercise. I have a new booth in Marietta Square, a growing art and historic district in NW Atlanta. It was an important first "First Friday Art Walk" and I got up very early to get things done and somehow, ironically, I often miss working out on the days I attend my Weight Watchers Meetings! So, no exercise on Friday, which continued on Saturday and Sunday because the hubby had taken a holiday and whenever he's on vacation, so am I (by choice or not). You miss the workout, you kiss the fat burning goodbye and the metabolism responds by craving that crap you used to eat when you didn't care if you gained or not. True Story. (totally conjecture).
Missed snacktime. I have learned through studying my hunger and dangerous eating times that I need to eat a snack about 4:00 pm every day. period. If I don't I risk entering the danger period, while dinner isn't quite ready with no armor. Protect yourself and eat [1 Tb peanut butter and 7 wheat crackers] [an apple and a string cheese] [12 almonds and a 1/2 cup yogurt with strawberries] --anything that has protein and fat and carbs -- about 2 hours before dinner and you'll control yourself better while you're cooking!
*Alternative - Make your partner cook so you stay away from the kitchen!
Not enough sleep. I try to track that I am trying to get 8 hours of sleep per night, but lately, I haven't been able to check off the boxes in my goals. I know this is affecting the equation, whether it being too tired to want to exercise or late afternoon wanting to eat (instead of nap).
So, Rebecca, what's my lesson this week?....
Maybe I wait to have a drink with my dinner instead of downing it while I'm cooking or before.
Maybe I have a snack much closer to dinner time, or even as I'm cooking if I know I'll be drinking then.
Don't beat myself up about overeating. Learn from my own behavior!
Don't wait to get back to exercise. It just feels good when you do it. Even if you dread it, just do it. You'll feel so great after and so empowered! I know, I know, It sucks when you dread it, but this weekend, I missed it and now I know I'm hooked on the rush of feeling fit because I started with little Spark Streaks and now I'm living the lifetime healthy habit of sweating every day! It's just 10 little minutes per day. Once I do the ten, move on, if I get it done and have more time, then do some more! I know I have time for that. Anything else is just an excuse. And, if I can do it, so can you!
GREAT PRE BINGE PRECAUTIONS!!! LOOK BELOW!!
There are 1000 tricks to not snacking before dinner, and I usually enlist one or more of them, except when I'm drinking. But, here are a few that might help you, all from years of Weight Watchers meetings!
Drink a glass of water before you succumb to a binge, maybe you're just thirsty. (personally, this trick is something I always do, and it has never prevented unwanted eating for me, but at least I get in a glass of water.)
Drink hot chicken or vegetable broth while you're cooking to give you a semi-full feeling...This does work for me.
Have cut up vegies ready to eat and put them out while you're cooking so you'll grab those instead of an easy chip.
Eat a salad. If what you're cooking is super luscious, you probably will get the salad last anyway...so, eat it now! Measure 1 Tb of dressing (Newman's Own Lighten up is good), or dip your fork into the dressing then into the salad for almost no calories!
Drink warm water with 1 tbsp of vinegar in it beginning about 30 minutes before your meal. It is supposed to help aid digestion, but also, if you can stand drinking this, you wont want to eat anything.
Drink a milk serving, maybe with some vanilla and a splenda. yum! or a WW smoothie.
Grapes. A cup in a little bowl. Pop 'em slowly and enjoy. Somehow they seem to ward off the desire to eat other things because they are tart.
Pirates rule! (Ok, that has little to do with anything. I just like pirates).