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Starting a Successful Run

Saturday, February 16, 2013

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'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 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 why exercise? In fact, I have seen the scale move LESS when I have exercised in the 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. emoticon emoticon emoticon emoticon emoticon emoticon

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! emoticon emoticon
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Member Comments About This Blog Post
    This is exactly what I needed to read right now and I'm sure your self discovery helped a lot of us to get refocused as well.
    1679 days ago
    I know you will get it all done eventually. Are you doing the Spring 5% Challenge? I know they help me stay motivated when I'd rather cave.
    1679 days ago
    You CAN do it Cathy! One day at a time! And we're here for you, no matter what! I'm finally getting my mojo back, so I can tell's doable! And you CAN get back on track! You've got a great plan & determination! There's NOTHING that can stand in your way! Motivate forward! We're in this together!!!

    emoticon GO US! emoticon
    1680 days ago
    thanks for your honesty and encouragement. emoticon
    1680 days ago
    You always put so much thought into your situation; it's always interesting to read your progress and fun to cheer you on as you make plans and set goals and determine what your unique needs are! :) Everything sounds great. I agree with everything you're planning on doing - those are the kinds of things that work for me! emoticon
    1681 days ago
    Good job identifying the important keys for yourself! They're not all *my* important keys, though your #1 and #2 would be #2 and #1 on my list; but the point is, it's your list. My list would not work as well for you as your own list will.

    As another classic introvert, I can affirm that the act of organizing my thoughts for a blog helps me work through issues and gives me insights I wouldn't have if I hadn't tried to communicate. This happens before anyone comments on the blog; any benefit from insightful comments is a bonus. The funny thing is, it's the public blogs that are helpful because I won't organize and write as well for the private journal. That's just notes to myself, and I don't need to think them through and make them clear . . . or at least, I write like this is the case.
    1681 days ago
    Go for it! You've got the tools you need and the mindset to match....5K -- here comes Cathy!
    1681 days ago
    Sounds like a great plan Cathy!! emoticon emoticon emoticon
    1681 days ago
  • DS9KIE
    I know you can do it emoticon emoticon emoticon emoticon
    1681 days ago
  • SHARON10002
    emoticon plan. Cathy! emoticon emoticon

    I do track my food 98% of the time. I was going to put 100, but nobody's perfect! But I find this to be most helpful for me. That is why I joined SP. I was doing it manually, and was so excited to find a program that would figure everything out for me.

    I also am an introvert, like you. All you wrote resonates with me. I'm great on SP, but need some face to face improvement. The first strep toward any real change is to acknowledge it, look at it, and then change can begin. Hey, hey, hey - you're on your way! emoticon

    1682 days ago
    You're on a win streak!
    1682 days ago
    I just got back from vacation and I lost 4 lbs. I did not snack at night while on vaca like I do when I'm home. I have been using that stratigy since I've been home and I've lost another 4 lbs.
    1682 days ago
    Cathy, I would never have guessed you to be an introvert. You share your successes, your challenges and have been a support while we have been on this journey to better health and fitness. I am glad you are here and expect to see lots of you as we work towards our goals.

    Great plans, now lets meet those goals!
    1682 days ago
    Sticking to this plan will work. Tracking my food has been the single most important thing to me . Seeing where I need certain foods to keep my body healthier is now a goal I didn't have before. Before SP I would try to stay within a calorie range, but, it included too many fats, sodium and sugar. I no longer have high cholesterol, high blood pressure and I exercise 3 or 4 times weekly along with the strength and toning. emoticon
    1682 days ago
    #7 especially resonates with me. If I am not here, more likely than not things are not going well.
    1682 days ago
  • JASI27
    Hey did you write this for me???LOL I am on the same boat with ya. I 100% agree with the sleep the most! I KNOW when I am getting good sleep, everything else on this journey is so much easier so make that one your top priority. It obviously is or it wouldn't be in the number one spot!! LOL
    1682 days ago
    Great blog! I have a couple of comments:

    #2 Even when I have a bad meal or bad day, I still record it in my paper diary. Even when I give myself free reign (Major holidays, etc) I still write it down. That helps me feel like I haven't totally lost control.

    #5 made me think. I don't fast in between meals, but I plan the same snacks every day during the week in the morning and afternoon at work, and if I stray from that, it's usually with some nuts. But I have been noticing that on weekends, I have a much harder time and want to keep eating. After reading this, I am thinking that maybe for me, I need to establish a clear line and have the same snacks that I do at work.

    #6 I am pretty religious about getting my exercise in, and honestly, I am sure that I do more than I really have to or anyone needs to. But for me, it's as much about my head as it is for my body. In addition to all the other things that exercise does for you, it reminds me, even if I have a bad eating day, that I STILL am working on this, and helps me feel like I am still SOMEWHAT in control of the process, LOL!

    Just my 2 cents. Great to see you!
    1682 days ago
    Now that you know what you need to do to get where you want to be... you're ready to go!!! Keep on keeping on!!!

    1682 days ago
    Great blog!! Great plan! Let's do it!
    emoticon emoticon
    1682 days ago
    I'm sure you can do it again successfully . maybe you should plan some calories for the late night snacks. I agree it's all about eating. exercise is for feeling better , being toned , anything but weight loss. or at least it is that way for you and me emoticon emoticon emoticon
    1682 days ago
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