Day 1 I Used to Be That Way and Day 2 Interested or Committed?
Tuesday, August 19, 2014
A Spark Team I am on is starting the chapter-a-day readings and exercises in Linda Spangle's 100 Days of Weight Loss (100DWL). The book looks at emotional eating, which is really where my issues lie. I've done some of this book before, and revisiting prior lessons can be valuable. So here I am.
Day 1 I Used to Be That Way...
Fears and Negative Behaviors That Have Hurt My Past Weight Loss Efforts REFRAMED:
I used to fear hunger, but now I know I will survive not eating for a few hours.
I used to fear feeling feelings, but now I am working on identifying feelings and finding other ways to deal with them.
I used to automatically finish food on my plate or in my house, but now I am tracking my food and eating single serving (or half) portions
I used to automatically eat food because it is there, but now I am planning my food, tracking it and beginning to ask myself if that food food is fuel or filler.
I used to not get enough sleep, but now I am in a Sleep Bet with my DD, tracking my sleep and averaging 7:44 hours a night over the last two weeks.
I used to put everything else ahead of self care, but now I am working on making self care a priority by the Sleep Bet, tracking food, planning food prep times and having a a Calorie Burn Bet with DH
I used to moping about what I can't do - but I am working on changing my focus to what I can do right now
I used to say I was too busy and my irregular work schedule got in the way, but now I am making self care a priority, working off priority lists and scheduling food prep into my weekly schedule
I used to mindlessly eat in the evenings, but now I have at least one craft project ready to keep my hands busy and try to do that away from the kitchen and desktop computer. Plus I have other craft projects ready to go.
Day 2 Interested or Committed?
I am committed to adopting a healthy lifestyle.
I will stick with my program by doing the following:
1. Tracking my food, no matter what.
2. Continuing the Sleep Bet with my DD.
This is much like the how I understand the Gym Pact type thing works. I gave my DD $20 in an envelope near the beginning of the month - if I average more than 7 hours a sleep a night, I get the money back to put towards a Life is Good tshirt or mug. If I don't meet the challenge, she gets to donate the money to the charity of her choice. I probably need somewhere in the neighborhood of 8-8.5 hours of sleep a night. I used to never get enough sleep, and would treat the fatigue with food - especially in the evenings. It is a big challenge, but I find that tracking the data on a spreadsheet keeps me accountable. I am at 7:44 for the average, with a range of 6:45-9:27, and waking up 2.6 times per night.
3. Continuing the Calorie Burn Bet (CBB) with my DH
This is similiar in concept to the above sleep bet. I am actually tracking my food and fitness on SP, then tracking the Single Day Calorie Differential Report on a spreadsheet. My goal is to burn more calories than I consume on at least 51% - or 12 days - of the bet period (partial month of August). I am at 4 of 8 days (bet period is 22 days), or 19% for the bet period. The concept simplifies things in my mind, getting me to actually track my food and look at calories in relationship to calories out. I am one of those people who likes to be active - I can do exercise, I ran/walked a marathon but managed to not lose weight. I know that the Single Day Report is not an ideal, perfect, 100% predictive tool. But this CBB is way to rally me around a simple, measurable concept that will get me moving in the right direction. Really not sure what I'll do with the money if I win this bet - having a hard time coming up with something.
4. Figure out a fitness challenge while I can't run like I'd like. Since April 1st, I've been dealing with a knee problem (patellofermoral syndrome) that had me going from planning to run/walk a bunch of half marathons this year, to having run NO RACES of any length. I have been in PT and am continuing at home PT and the plan the PT and I came up with to get back to running. It is taking SO long and I am dealing with a 2nd setback. The problem now is knee stiffness and achiness after sitting. Thankfully I am not really limping, and it goes it away with a new steps. I have my first race on Saturday, a sentimental favorite 5K, but it won't be quite the victorious returning to running that I'd hoped. I'm waiting until after that race to come up with a new plan. I don't want to jinx the race or have another setback. Intense exercise really helps the physical and mental aspects of my depression. I miss running and long distance day hiking whenever I want. I need another goal to focus my fitness efforts.