Monday, July 01, 2013
June is complete, the third segment coming in at a nice 1.5 pound loss. If you've followed my blog, you know that I group each month in thirds, the first 2 each 1.0 pound this month. So June finishes at 3.5 pounds down. May was sort of a get set, get familiar with SparkPeople month, starting right at 240.0 pounds. I lost 1.0 pound that month, so SparkPeople to date is now a 4.5 pound loss. And yesterday I put on pants one size smaller to date, too!
One big difference this time was a big increase in activity (steps), mostly due to the final arrival of summer. But I also saw my average calories went up about 200, and I see that I got a bit careless here and there. A bright spot, however is that the fat grams averaged slightly less because my lapses were not as large.
This is something Renee Stephens discusses. She is the author of "Full-Filled" and host of the long running "Inside Out Weight Loss" podcast that is still out there to download. She speaks of the D-I-F of binging, the duration, intensity, and frequency respectively. We are going to lose control from time to time, so any plan counting on iron-clad "zero tolerance" will power will fail. But we can track and decrease their effects.
We can work on making them happen less often (frequency). We can work on getting back on track sooner (duration), like at the next meal, not the next day or next week. And we can certainly work on the intensity. You know almost immediately when you're going off the rails. You can at least minimize the damage, right at that meal or event. That was good to see this segment, that while my average calories went up some, my maximum calories went down and my fat grams stayed even, actually down a gram.
So now it's July, Independence Day upcoming which also happens to be my daughter's birthday. It's a nine day segment, the shortest in my divide the month into thirds methodology, so I'll have to be focused on my rules. 1. Don't give back what you've won. 2. Win another pound. 3. Enjoy life.