Thursday, July 04, 2013
I have struggled with my weight for years. I have had a horrible time trying to lose weight and the scale never seemed to budge. I was in a massive car accident this February and nearly died. I had to spend nearly 4 months in a rehab center getting well and learning to walk. During this time I lost around 50 pounds. Now that I am home I need to keep at it.
Basically, I was fed 3 small portions of food per day at set times. I sometimes had a snack or a treat but this was rare (I ordered cookies once and some candy). I was not able to have any soda or caffeine because both impact bone healing. My meals included lean meats, veggies, and fruit. I also spent time each day at the gym doing whatever I could which progressed over time. I also got at least 7 hours per sleep a day and usually I slept 8 hours which I need because of healing.
Now I am back home and I am finding it difficult. As part of this challenge we are supposed to identify our problems and also say what we need to do to be better.
1a: My problem - Now that I am home I am off of the regular eating and planning I am just eating as I can (since I have to make the food). I tend to wait until I get hungry and then I eat too much. I do not want to stretch my stomach out since now that I am used to small portions that helps me keep my eating under control. So my problem is out of control unplanned eating.
1b. My solution - I need to get back to eating three meals a day at set times 8:00 AM, 11:30 AM, and 5 PM. I need the meals to be planned and nutritionally sound with small portions. Breakfast can be oatmeal with a fruit and some juice or an egg and one piece of toast and some juice. Once a month I can have a couple of pieces of bacon and two small pieces of bread. Also an option would be small bowl of serial with fruit. Lunch is lean meat, once slice of bread or a potato option, with veggies and fruit, Dinner is lean meat with veggies and fruit. I also need to drink lots of water and make sure I am in bed ready to sleep by 11 PM (lights out). So the solution is small planned meals. This is going to be hard since I need to figure them out. I think I need to plan out my meals a week ahead of time like they did in the rehab center and then make sure I cook up extra so there is no waiting (meals set so at 11:30 AM the food is ready). It make a huge difference.
Also I need to make sure I am exercising properly. I was exercising twice a day at least after lunch and then after dinner. I need to get back to it on a timed basis.
1. Plan out meals for the week along with times to cook them so they are ready on time each day.
2. No eating outside of planned food
3. Record planned food ahead of time in Spark to make sure it is within calorie and nutrition.
4. Exercise twice a day
5. Drink plenty of fluids (at least 8 glasses a day)
6. Keep to small portions (so I feel full and not out of control)
7. Treat myself occasionally (eat what I like each day but have brownies and etc too when I want them - planned into food)
8. Stay off the soda
9. Get plenty of sleep (7 to 8 hours per day)
10. Try to stay organized to de-stress
edited to add Trigger words -
2a. "I am starving what am I going to eat?" said as I dig through the fridge or pantry - Trigger word "CHAOS"
2b. Solution - Trigger word - "FOCUS" - plan ahead