Week 23 In Review
Eating only one serving of a ‘treat’ per day was tough. I found myself having something in the afternoon, and also in the evening. It was only one serving each time, though. (That is progress for me.) I debated what to do about getting this down to only one treat, then Coach Becky, the SparkPeople Nutritionist posted a blog ( www.sparkpeople.com/blog
) about snacking. What perfect timing! Now, I feel it is ok. I will work on keeping my snacks to the same schedule and within my program. Also, I know that in the future I can also restrain myself, if I need to. I ate out at a pizza place once this week and I managed the calories the rest of the day reasonable well.
I also noticed that it was tougher on the weekend. I will need to plan my weekends a little more carefully or create strategies for the weekend, but that will be later in the month, when I’ve figured out week-day snacking.
My second goal of substituting the indulgent snack with a crunchy vegetable or fruit went bust. I will work that in, later in the month. I need more practice with my first goal, of healthy, appropriate snacking.
The Mind Over Body article of the week, helped me analyze the day’s nutrition more closely. Being aware, even after the fact, helped me figure out that I need two snacks. Now I will need to read the second article.
I tracked all my meals and snacks last week. I swam twice and walked twice and I threw in some short 20 minute walks to help my team and me win points in the BLC challenge.
New Week’s Goals.
Plan an afternoon snack and an evening snack that fits into the day’s calorie range. The only out of the ordinary challenge I see is that on Wed. is my husband’s birthday and also there will be a food event at the office. As usual, the weekend will be a chore as things are more relaxed.
Analyze the nutrition of the day, the morning after to see trends and be aware of what is working and what is happening.
Track all meals and workouts. Swim 3x week, moving to the second week of the 0-1650 program. Walk 2x week. Do strength training and stretching and physical therapy exercises 2x week.
I need to tidy around the house. Each evening, I’ll put mail, and laundry, and what ever else wanders out of its place where it should be. I’ll also wipe the counters in the kitchen down and clean out the sink and its debris.
Read and reflect on the second article in the Mind Over Body series
The article talks about how to use the scale as a tool for weigh loss. The number on the scale is feedback. In addition to that number, is the number of calories burned and consumed. The article suggests checking the weigh-ins for a month with the calorie information and seeing if it is line. If not, then it advices that perhaps the calorie estimates are inaccurate.
Notice a trend in this article and the last one? The articles support first being aware of a trend and then examining it to see what it means and what should be done about it. That works for me. I was great at science and now weight loss sounds like an experiment.