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Tuesday, January 01, 2013

I know that I do not have control over many things in my life.....BUT I do have control over what and how much I eat and drink and how much exercise I do. And those things can change my appearance and my health and my emotional state and attract more positive things and opportunities into my life. I have been thru SO MUCH during the last 5 years and so much of it seemed to be out of my control. I just dealt with each crisis as it presented itself and luckily have successfully "landed on my feet" thru all of them thus far. There are few things that I need to incorporate into my life this year and getting fit and healthy will bring me closer to my other goals. So......welcome 2013 and I have very high hopes for this year!
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Member Comments About This Blog Post
    Go girl go!
    1967 days ago
    I wish you great success in your efforts to build the best health you can this year!

    Go for it!
    1967 days ago
  • CHUM48
    If you don't belong to Spark Coach, do it! This was today's teaching AWESOME! Happy Achieving Goals Year!
    Looking Back & Staying On Track

    It is time to celebrate you and your accomplishments!

    You've come a long way, baby! And it is time to stay in step and stick with it. You've developed a sound, healthy eating plan and exercise program. You've learned how to deal with some of your problem eating habits. You've lost pounds and inches. You've gained energy. However, are you ready to make this a habit for life? Are you ready to do what it takes to keep the pounds off forever?

    You've probably heard that most people who lose weight will eventually gain it back. But what you didn't hear is the reason why people regain the weight. It's because they stop doing what they did to lose the weight in the first place.

    The National Weight Loss Registry investigates and tracks the long-term success of its 10,000 members. To join and be a member, a person has to lose 30 pounds or more and keep it off for at least one year. This is weight loss success.

    And what tips do these folks report?

    Eating breakfast regularly
    Weighing-in weekly
    Watching less than 10 hours of TV weekly
    Exercising one hour per day on average
    Modifying food and beverage intake for overall calorie control

    Pretty much, people who are successful at maintaining their weight do all the things that you had to do to lose the weight! But they have learned that these habits have to continue for the rest of their lives for weight maintenance. The same message applies to you.

    So, what do you do if you find yourself gaining weight for more than 2 weeks in a row? Or, what if you start to overeat due to stress or boredom? How do you keep yourself from undoing all that progress you've made?

    Honestly, it's normal to have a lapse from time to time. However, you don't want to let a lapse turn into a total relapse and a return to those old behaviors. As soon as you realize you are entering a relapse phase, take action with these six steps to deal with the emergency. That's right, this is an emergency!

    Step 1: Stop, Look and Listen.
    Stop what you are doing.
    Stop eating.
    Push yourself away from the food.
    Look at what is going on around you and the feelings inside you.
    Listen to what your body and mind are saying.

    Step 2: Stay Calm and Cool.
    You will probably feel guilt and shame. This is normal.
    Realize that your initial response will be the urge to eat.
    Therefore, sit calmly, think rationally and let these feelings pass--without turning to more food.

    Step 3: Rejuvenate and Renew.
    Now it is time to recommit yourself to your program.
    Explore all the benefits of sticking with your program.
    Remind yourself of all the reasons you wanted to lose weight.
    Re-evaluate how far you have come.
    You may be hearing that little voice saying ''you've blown it, so go ahead and quit.''
    Remind yourself that you are in control, and you can handle whatever comes your way.

    Step 4: Review the Lapse.
    Analyze and evaluate the events that led up to the slip and fall.
    What were the warning signs? Was a high-risk situation involved?
    Where were you? Who else was there? What were the surroundings and the chain of events?
    Did you make an attempt to stop the chain of events?
    Visualize the scene again--but this time, see yourself coping effectively. You will be better able to handle it the next time.

    Step 5: The Recovery Plan.
    Start the plan immediately, not tomorrow, not next week.
    Remove yourself from the situation and the food--leave the bar, leave the party, go into a different room. Do something else with your hands besides eating--iron clothes, clean, take a bath, go for a drive or a walk.
    Clear your head and get back to your initial goals NOW.

    Step 6: Ask for Help.
    Log onto SparkPeople and get support from members immediately.
    Journal about the situation or write a blog on your SparkPage and ask for help and support.
    Call or visit a special support person.

    Remember: Lifetime weight maintenance does not occur naturally. It takes daily commitment to face each battle head-on.

    Action Step:
    Look back at your previous journal or blog entries, and think back over the past few months. You have tried many different techniques and strategies to make healthy eating and exercise a part of your daily life. Some probably worked better than others. Identify the best and most seamless ways you incorporated new habits into your life and got results. Continue to use these techniques from this point forward. It worked before, and it will work again.

    1968 days ago
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    Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.

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