It's hard to believe that February is over halfway over. Where does time go?
I've been trying to get on track and stay on track. I've been partially successfull...and partially unsuccessful. So, my weight has not made a positive move in the right direction but has not increased a lot either. Yesterday, I had a good day; and I am determined for it to be the start to a successful run on a new start to the completion of my weight-loss journey. It could be...it's up to me.
I think there are some keys to making the fresh start and on-plan eating stick.
1. I need to get my sleep. When I am tired, I overeat. I crave sugar and I usually give in. I read that, when you are tired, two things happen that cause this. Leptin secretion which signals your brain to stop eating is DECREASED when you are sleep deprived. And ghrelin secretion which signals you to start eating is INCREASED when you are sleep deprived. Double whammy. So, I definitely need to make sure I get my zzz's to stay on track. It's simple math...when do I need to get up tomorrow? Subtract 8 hrs. Make sure I am in bed by that time. Done deal.
2. I need to record each meal. When I see the numbers that correspond with what I have eaten, it makes it clear to me how much of my daily allowance of calories was spent on this meal and how much is remaining. I am going to continue to use my SP tracker for this. It's fast and easy. Honestly, the only reason I wouldn't want to track it is because I don't want to see how bad it was. If that is the case, there should be a big red flag waving that says, watch out, you're headed for disaster. I don't want to go there. I want to see this through to completion and get to goal.
3. Motivation needs to be sought and kept as high as possible. I can observe examples of people that I admire and use them for motivation when I am facing a challenge.
Last night, I was watching some television before bed and I was getting hungry. One of my problems I have been having is, I have been snacking at night; and I had not planned to eat before bed as I already had my calorie allowance for the day. But I was hungry! I thought about a lady I had observed and admired earlier in the day. She was "perfect"...slim, well-groomed, self-confident. I thought, that's what I want. As I sat there hungry, I thought, if you want to look like that, you have to feel like this...at least for this evening, until my body readjusts to the lower calories again. The thought got me through and I didn't snack and I went to bed hungry. And I woke up with weight loss on the scale. She shoots, she scores!
4. I need to track my progress. I need to do progress pictures monthly. I need to track my weight weekly. And, again, I need to track my meals daily. Tracking is my map on this journey. I know where I want to go. I need to map out the journey and be able to see where I am along the route.
5. I need to eat meals and "fast." What I mean by that is, I need to consume my calories in a meal setting 4 times a day. Between the meals, I need to not eat (what I see as "fasting"). It helps me to establish fasting zones in-between meals. When I am off-track, I snack a lot. I graze. And this leads to the ultimate off-track action of binge eating which is what I am trying so desperately to quit and be free from. So, if I can eat a meal, track it, fast (eat nothing) until the next meal, that works for me. Without taking the first bite toward a binge, the binge cannot happen.
6. Exercise. I want to get back to couch to 5K. Then, I want to run a 5k. I have been on the fence about exercise. I know it is not the key to weight loss for me. I know that just eating right causes me to drop the weight...so why exercise? In fact, I have seen the scale move LESS when I have exercised in the past...so why exercise? Because it makes you feel good and it is good for you. It causes the muscles to grow...which is age-defying action. It causes the heart to strengthen and the lungs to function at full capacity. So, I guess the question I should be asking is...why NOT exercise? Duh. So, I'm off the fence. I need to exercise. I need to do cardio and ST. Today, I will come up with a plan and begin working the plan.
Is there anything else I NEED to do to be successful and really stay on track and complete this journey? Hmmm...maybe one more thing.
7. Connect. I do well when I connect with SP. I am a 100% classic introvert. Don't get me wrong. I'm functional. I can carry on a conversation and make eye contact and all that. But I know me. When I am struggling, I withdraw. I don't want to talk about it. I want to figure stuff out by myself. I want to deal with it by myself. I'm like the turtle that draws into it's shell. We used to have a box turtle named Myrtle. She was awesome. She was very brave. She was almost always "out." She rarely drew up completely into her shell. I'm a pretty "brave" introvert. But, when the going gets tough, I will pull into my shell. So, anyway, I think that connecting with SP is the way for me to go as I journey along. It has been good for me in the past. It is a "safe" place for me to go. Everyone here is so nice. I can say what I feel and be honest and not risk being "beat up" for it. And there is so much encouragement and motivation here. So, yes, I need a daily dose of SP as I journey along. It is a must.
Okay, so that's my plan for making yesterday's "DAY 1" be the beginning of a new start to the completion of my weight-loss journey. Yay! One day down...many ahead...but I can do it.
A journey of a thousand miles begins with a single step. Lao-tzu
I'm glad the single step is behind me and the journey is ahead. I feel really solid and determined. I am on track, I have my plan, now, just onward.
Keep up the good work! Thanks for the encouragement! Spark on!